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Speaker 1: One week into the new year, and hopefully you are

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Speaker 1: feeling refreshed and recharged. While generary can be a cruisy

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Speaker 1: period when you have plenty of time to cook healthy

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Speaker 1: meals and exercise daily, let's be honest. When school and

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Speaker 1: work goes back, life is generally pretty crazy. So to

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Speaker 1: help keep you ahead of things this year, today we

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Speaker 1: chat all the ways you can automate your nutrition in

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Speaker 1: twenty twenty five and even your exercise so that it

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Speaker 1: is easy to eat well and exercise no matter how

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Speaker 1: busy your life gets.

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Speaker 2: Hi, I'm Susie Burrow and I'm Leon Mood, and.

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Speaker 1: Together we bring you The Nutrition gat the weekly podcast

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Speaker 1: that keeps you up to date on everything you need

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

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Speaker 1: making diet and exercise easier. We thought it was time

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Speaker 1: to chat cafe breakfasts. We found some tasty veggie chips

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Speaker 1: you're gonna love, and our listener question is all about

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Speaker 1: the best drinks for hydration.

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Speaker 2: This summer, So Leanne.

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Speaker 1: We are right in the summer holidays, which is always

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Speaker 1: a really nice time. It's the time when we can

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Speaker 1: kind of reset a little bit and enjoy some time

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Speaker 1: with family. We don't necessarily have to get up so early,

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Speaker 1: and we've got a lot more time to perhaps cook

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Speaker 1: at home and prepare meals. But let's be honest, the

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Speaker 1: reality is that most of us live in a vortex

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Speaker 1: of overscheduled lives, in which by the time it gets

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Speaker 1: to about February two, you're thinking, I'm back in the

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Speaker 1: whirlwind and thinking do I need to order Uber Eats

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Speaker 1: because I haven't done my meal prep. So I thought

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Speaker 1: it was a really good time to chat about the

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Speaker 1: ways to automate your nutrition, because when I think about

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Speaker 1: the way I manage my family's nutrition, and often I

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Speaker 1: reflect on it when I'm talking to my own clients,

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Speaker 1: because they'll talk about needing to come home and make

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Speaker 1: a dinner, or running out of ingredients.

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Speaker 2: Or not knowing what to throw together. And what I've

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Speaker 2: realized is that myself, because time is such a precious.

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Speaker 1: Resource, I actually don't spend a lot of time on

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Speaker 1: meal prep. Surprisingly, I really minimize the amount of time

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Speaker 1: I spend cooking in general, planning food shop. And I

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Speaker 1: thought maybe it would be useful for some of our

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Speaker 1: listeners to hear the ways that we make eating healthy easy,

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Speaker 1: because I know actually that you are a massive meal prepper.

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Speaker 1: I now on your Instagram you'll often put your sort

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Speaker 1: of five or six days or several meals that you'll

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Speaker 1: do your meal prep. Have you found that since you've

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Speaker 1: had the two little girls, like under two, under three?

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Speaker 2: I think, have you always meal prep like that?

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Speaker 1: Or is that something you've just done since you've been

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Speaker 1: more chaotic with the girls.

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Speaker 3: I've always mil prep like that because the reality is,

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Speaker 3: I've been coaching as a dietician for what's probably six

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Speaker 3: years now, and since I left the hospital. It was

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Speaker 3: all well and good when I didn't have the girls

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Speaker 3: and I worked my normal hospital job, my normal hours.

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Speaker 3: I could just come home and cook dinner, you know,

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Speaker 3: a normal time, got a gym after work. It was

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Speaker 3: all fine. But the reality is now that I have

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Speaker 3: to work around my client schedules as well. So often

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Speaker 3: my clients want to do calls at five pm, six pm,

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Speaker 3: and seven pm, like often on a Monday and a

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Speaker 3: Thursday night. I'm basically fully booked from five to seven

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Speaker 3: or eight pm. So when I come off at the

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Speaker 3: back of say four hours of client coaching calls, last

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Speaker 3: thing I want to do is cook dinner at eight

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Speaker 3: pm at night, so I need to have something that's

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Speaker 3: ready to go that's easy, and I met meal prep

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Speaker 3: for my girls as well. Like i'd say three or

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Speaker 3: four days of the week, the girls eat from my

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Speaker 3: freezer and I make meatballs in batches. I do beef

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Speaker 3: and veggie meatballs. I do salmon, potato, and dial ones.

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Speaker 3: I do chicken, lentil and broccoli meatballs, So they'll have

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Speaker 3: a couple of different meatballs. They'll have even sweet potato chips.

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Speaker 3: I cut them up, I roast them in the oven,

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Speaker 3: and I bag them into like snaplog bags and I

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Speaker 3: put them in the freezer. I do different types of veggies,

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Speaker 3: like I do frozen peas. I'll do a bit of

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Speaker 3: fresh cucumber, a bit of fresh fruit. Might make some

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Speaker 3: pasta fresh, but that only takes five or ten minutes.

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Speaker 3: So even my girl's benefit from meal prep as well,

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Speaker 3: because I just don't have the time to cook every

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Speaker 3: single night, and I don't have just the ability because

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Speaker 3: of what I do. So meal preps always something that's

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Speaker 3: worked for me. It's always something i've done probably for

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Speaker 3: the last you know, six to ten years. But even

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Speaker 3: while I was working at the hospital, I would often

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Speaker 3: take some form of meal prep for breakfast or lunch,

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Speaker 3: because I was never someone that was hungry when I

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Speaker 3: first woke up. I'd often get hungry around sort of

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Speaker 3: eight or nine o'clock, so i'd often maybe have a

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Speaker 3: cup of tea when I woke up. I'd drive into work.

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Speaker 3: I used to start at the hospital at seven thirty.

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Speaker 3: I like to start early and leave that a little

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Speaker 3: bit earlier, so i'd get to work, I'd get into

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Speaker 3: my emails, look at my client list for the day

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Speaker 3: that I might eat my breakfast at my desk at

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Speaker 3: work while I was prepping for you know, the new

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Speaker 3: clients for the day or getting ready for clinic for

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Speaker 3: the day. So I've always sort of been a meal prepper,

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Speaker 3: but not all of my meals for these days. I

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Speaker 3: think i'd probably prep fifty percent of the meals for

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Speaker 3: the week, and it might not be prepping the entire meal.

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Speaker 3: It might just be pre marinating some of the meat

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Speaker 3: and cooking that and having that ready to go, or

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Speaker 3: chopping up some potatoes, or doing a big tray of

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Speaker 3: roasted veggies which I can then throw into my meals

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Speaker 3: for the rest of the week. So I'm a massive

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Speaker 3: fan of meal prep. I try to encourage my clients

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Speaker 3: to do it. I certainly do have clients that don't

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Speaker 3: love it, like they prefer to cook fresh every night,

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Speaker 3: And there's no right or wrong, but when the reality

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Speaker 3: is that you're not able to from a time constraint,

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Speaker 3: I do feel like it's a really really easy health

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Speaker 3: hack for lack of a better word.

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Speaker 1: Yeah, and I think that first of all, what we

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Speaker 1: want to say today is there's no rules with this.

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Speaker 3: For us.

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Speaker 1: It's about generating a whole lot of ideas and you

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Speaker 1: can pick and choose what suits you. I am less

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Speaker 1: of a meal prepper unless I'm doing what i'd call

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Speaker 1: a significant meal. So when I'm breaking down the family's

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Speaker 1: meal preferences for the week, and I have to be honest,

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Speaker 1: I do, and probably my entire life have kind of

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Speaker 1: eaten the same thing on similar nights each week. Now,

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Speaker 1: there's no judgment. If you're someone who likes to have

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Speaker 1: a different meal every night, that's fine. Everyone's personality is different.

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Speaker 1: But myself, I tend to be fairly routine with the

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Speaker 1: sort of run of meals through the week because I

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Speaker 1: find that helps my shopping because, for example, I know,

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Speaker 1: on say Mondays, we have fish on Tuesday, we have

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Speaker 1: lean sausages. On Wednesday, we have a mince dish like Snitzels.

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Speaker 1: Like that kind of flow means that when I do

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Speaker 1: go to the supermarket, I know exactly what protein to

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Speaker 1: buy every time. I don't have to think about it,

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Speaker 1: which again automates it. It makes a bit quicker and even

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Speaker 1: better would be if you're happy to do online shopping,

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Speaker 1: it will then get delivered each week. Now, the reason

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Speaker 1: personally I don'te online shop is that I find it

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Speaker 1: frustrating that the online shoppers don't go and pick necessarily

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Speaker 1: the freshest fresh produce or the meat. So when I'm

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Speaker 1: buying meatly and I'll always go to the back and

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Speaker 1: get the one with the longest use by date. The

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Speaker 1: same with the fresh produce, and I'm fine, they're not

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Speaker 1: discerning with that. Even with bread, like if you look

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Speaker 1: on the supermarket, there can be five days difference between

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Speaker 1: the use by dates of the bread. You can have

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Speaker 1: a bread that's almost out and a bread that's got

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Speaker 1: another week on it. So that makes the difference in

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Speaker 1: shopping and freshness, and that bothers me with online shoppers

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Speaker 1: that you don't get that, so that's why I don't

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Speaker 1: do it, but I agree that it can be really

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Speaker 1: time efficient way of doing it, because yeah, let's be honest,

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Speaker 1: how much time do we spend in a supermarket? So yeah,

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Speaker 1: but in terms of planning out the meals, I'll know

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Speaker 1: exactly what I'm getting, so then I don't have to

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Speaker 1: think too much when I'm in the supermarket. I literally

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Speaker 1: run in and just grab a couple of things that

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Speaker 1: I need, and I'm not spending hours perusing eye I

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Speaker 1: was thinking what do I need.

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Speaker 2: And what do I not? But I if I'm doing

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Speaker 2: what i'll call a substantial.

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Speaker 1: Meal so for the family generally, and I learned this

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Speaker 1: very early with young children, they don't care if I've spent.

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Speaker 2: An hour preparing a meal or one minute. I couldn't

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Speaker 2: care less.

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Speaker 1: So I learned early to not waste time on small

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Speaker 1: children in terms of meal prep. So I'll do mostly

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Speaker 1: protein and some sort of salad orveng. So it will

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Speaker 1: either be salmon or barra mundy with some air fried

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Speaker 1: potato or sweet potato chips and some cut up salad bend,

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Speaker 1: or it might be some zucchini and pumpkin mashed kind

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Speaker 1: of together, and then some baked tomatoes. So very very simple,

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Speaker 1: throw together meals with the protein is probably what my

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Speaker 1: kids would have three or four nights a week, and.

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Speaker 2: They love it.

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Speaker 1: They're very happy with that. It's healthy, it's nutritious. You

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Speaker 1: don't get extra marks for cooking a whole flash meal,

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Speaker 1: especially if you don't enjoy it. Now it's taking away

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Speaker 1: nothing from people who enjoy meal prep. And if you

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Speaker 1: want to make a lovely meal for the family each night,

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Speaker 1: good on you. It's just not I don't have time

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Speaker 1: to do it, nor do I overly have the interest,

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Speaker 1: because food for me is generally work. But if I

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Speaker 1: am doing what I call a substantial meal, So a

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Speaker 1: substantial meal is a meal that requires a number.

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Speaker 2: Of steps to put it together.

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Speaker 1: So I'm talking like a proper lasagna or spaghetti type

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Speaker 1: mintce where you're adding a lot of ingredients to it.

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Speaker 1: It requires a certain amount of cookie time. It might

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Speaker 1: be a pasta bake, it might be a chicken pie

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Speaker 1: like that kind of intense meal. If I do do it,

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Speaker 1: that would be when I would do that on the

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Speaker 1: weekend and then use it across several meals. So if

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Speaker 1: I'm doing a lasagna, mince or a Mexican mince. I'll

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Speaker 1: do like a kilo and have it last a couple

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Speaker 1: of meals because I'm going to spend that hour or

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Speaker 1: two actually doing that kind of meal prep.

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Speaker 2: So I think that's the difference.

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Speaker 1: Really break it down in the week, how can you

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Speaker 1: do those five minute meals? And what I find really

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Speaker 1: handing in the supermarkets now luckily, and you are describing

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Speaker 1: you make your meat balls, et cetera fantastic, like it's

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Speaker 1: always generally better if you make it. They tend to

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Speaker 1: be leaner, higher in vegetable content. But again, there are

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Speaker 1: very viable options where you don't.

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Speaker 2: Have to do a lot of prep.

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Speaker 1: So you can buy the lean beef patties, you can

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Speaker 1: buy the lean sausages. You can get the Coals range

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Speaker 1: of shredded lean meat, which is very do. You can

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Speaker 1: buy the pre crumb chicken. I know in Harris Farm

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Speaker 1: they've got our chicken that's like ninety percent chicken with

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Speaker 1: only ten percent crumb.

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Speaker 2: Like that is a very good quality product. Obviously you pay.

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Speaker 1: A bit more when it is better quality, whereas the

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Speaker 1: supermarket crumbs are generally only about fifty percent crumb.

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Speaker 2: But leanne and I.

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Speaker 1: Have discussed several different alternatives to that, which are a

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Speaker 1: much higher proportion of fish and chicken and good choices.

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Speaker 1: So certainly, do not be scared of utilizing those options.

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Speaker 1: Like you can absolutely put some frozen fish in the

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Speaker 1: oven with some steam fresh veggies in a bag we've

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Speaker 1: again spoken about a few of those, or a salad

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Speaker 1: bag with a bit addressing and have a perfectly healthy meal.

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Speaker 2: There's nothing to feel guilty about that.

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Speaker 1: So I think in terms of automating, the suggestions I

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Speaker 1: have are, if you're happy to online shop at least Staples,

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Speaker 1: that's going to save a significant amount of time. Have

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Speaker 1: some key meals that you do on rotation each week

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Speaker 1: and map it out so again you don't have that

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Speaker 1: mental load of thinking each night what am I doing

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Speaker 1: for dinner?

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Speaker 2: Know the quick and easy meals.

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Speaker 1: Know that if you haven't had time to prepare anything

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Speaker 1: at all, if you pick up a barbecue chicken and

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Speaker 1: a pune of tomatoes, you're going to be on the

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Speaker 1: right track. Like it can be that simple, and certainly

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Speaker 1: that's a very cost effective way of doing it. The

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Speaker 1: other things I do with some of my clients in

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Speaker 1: terms of automating is getting snacks, foods, delivered to work,

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Speaker 1: or utilizing that work lunch break to duck down to

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Speaker 1: the woolies and coals and get the food, so you're

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Speaker 1: not then adding on shopping onto your schedule after work

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Speaker 1: or on the weekends when you're already busy. Actually utilizing

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Speaker 1: that lunch break which many people won't even take, but

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Speaker 1: you can literally walk your coals and mollies, get some

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Speaker 1: steps up each day, and get a couple of nights

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Speaker 1: of dinners or at least your snacks. And then for

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Speaker 1: office workers who are particularly time poor, I would say,

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Speaker 1: have your snacks like delivered to work for the week.

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Speaker 1: So you might order your protein bars, you might order

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Speaker 1: your yogurts, you might order your cheese and crackers, you

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Speaker 1: might order some nuts and fresh fruit. And it might

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Speaker 1: cost you twenty dollars, but you're going to have snacks

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Speaker 1: for a week that are healthy at work, rather than

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Speaker 1: getting to three o'clock each day and feeling like I'm starving.

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Speaker 1: So that can work really well for office spased people

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Speaker 1: and those who travel a lot for work, I really

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Speaker 1: encourage them to use those metro coals and mollies as

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Speaker 1: the baseline for food. And I think with exercise, the

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Speaker 1: key thing to automating it. If you're someone who literally

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Speaker 1: has no time to do extra, you've got to get

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Speaker 1: more of it out in those days. So whether it

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Speaker 1: is going and doing the walk and the shopping, work time,

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Speaker 1: making sure you're using your lunch break, using the commute

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Speaker 1: as your exercise like many people will be on a bus,

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Speaker 1: will be on a trade rather than constantly telling yourself

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Speaker 1: you're going to pull out another two hours to get

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Speaker 1: to the gym, except that that's.

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Speaker 2: Probably not going to happen.

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Speaker 1: But what you can do is hop off the station

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Speaker 1: every day one or two earlier and get that extra

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Speaker 1: ten twenty minutes in a day. And that is something

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Speaker 1: that's sustainable and will automate it so you don't have

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Speaker 1: to add more and more onto your already overwhelm schedule.

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Speaker 3: I love it. And when you're talking about getting meals

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Speaker 3: to livered, I was never someone who wanted to get

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Speaker 3: my shopping delivered because like you, I'm really picky with

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Speaker 3: a type of produce I get. And this year, the

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Speaker 3: reality is with two small children and full time work

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Speaker 3: and a few businesses, I just don't have that opportunity

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Speaker 3: because if I want to go to the shop MEA

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Speaker 3: wants to come with me the good coals because it's

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Speaker 3: just been redone it's really good. Is a twenty minute

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Speaker 3: drive each way, and then if me, it comes with me.

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Speaker 3: She looks at every flower, every rock on the way in,

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Speaker 3: like it takes us fifteen minutes to get into the shops.

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Speaker 3: Then she wants to look at every single type of cracker.

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Speaker 3: Then we get to the checkout and she wants to

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Speaker 3: scan everything and it's adorable, and yes, I do it,

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Speaker 3: but it's a two hour round to get to the

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Speaker 3: zupermarket and back. So we've been doing a lot of

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Speaker 3: online shops this year. But the downside, like you mentioned,

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Speaker 3: is the quality of the produce. Like a few weeks ago,

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Speaker 3: I basically got chicken breast. It wasn't off, but I

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Speaker 3: took one smell of it and I said to David,

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Speaker 3: smell this, and he's like, oh no, that's done. So

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Speaker 3: that's like twenty kilos of chicken breast I just had

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Speaker 3: to toss. And I still had to go down to

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Speaker 3: my local woolors, which isn't good. Like the produce is

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Speaker 3: terrible that it's just not good, So I tend not

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Speaker 3: to go there. I only go there if I'm desperate.

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Speaker 3: So I had to go down and restock up some protein.

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Speaker 3: And then this week I ordered four salad kits and

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Speaker 3: that was supposed to get David and I threw lunches

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Speaker 3: for the Wig. I got some salmon breasts, I got

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Speaker 3: some tofu, I got some tins of tuna and chickpeas,

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Speaker 3: and I was just going to make some really fresh,

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Speaker 3: easy salads and proteins for the Wig. And the four

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Speaker 3: salad kits I got Suzie. This is last weekend, so say,

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Speaker 3: I don't know. The example was like the twentieth or

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Speaker 3: whatever whatever date it was. Two of the salad kits

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Speaker 3: went off on the twentieth and two went off on

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Speaker 3: the twenty first. And if anyone uses salad kits regularly,

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Speaker 3: but the time it hits use by date, it's done.

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Speaker 3: Like they're generally, I don't buy a salad kit unless

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Speaker 3: I've got at least four to five days on it,

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Speaker 3: because they're not as fresh as what they think, like

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Speaker 3: like it says, oh you can use it to that date. No,

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Speaker 3: they generally go off for a day or two earlier. So

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Speaker 3: that's full bags of stuff. It's like twenty two lolls. Again,

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Speaker 3: I just had to bit because I was like, I

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Speaker 3: can't use these they're discussing. They're already off and it's

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Speaker 3: really frustrating because you've seen the people who do the

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Speaker 3: shopping like they're just kids, they're teenagers. They're walking around

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Speaker 3: and I think they've been told to grab the shortest produce,

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Speaker 3: like the shortest dates, to make sure that the supermarkets

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Speaker 3: don't lose that money. I'm sure that that's what they've

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Speaker 3: been told. It's annoying.

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Speaker 1: It's actually a massive issue and it's something that needs

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Speaker 1: to be addressed by supermarkets because at my local, those

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Speaker 1: young kids literally bowl you over with their shopping charts

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Speaker 1: to fill them up quickly. They're on a time thing.

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Speaker 1: But again I would agree they should be being told

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Speaker 1: to go to the back.

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Speaker 2: Now. The other thing is did you bring them up

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Speaker 2: and get a refund? Didn't?

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Speaker 3: I should have?

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Speaker 2: I didn't because it's.

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Speaker 1: Actually very easy on both Coals and Woolies automated to

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Speaker 1: just claim the refund and they do pay it straight away.

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Speaker 3: Isn't it. I did not know that.

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Speaker 1: Okay, yeah, so it's actually easy. Because I had one

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Speaker 1: time where my mints didn't come. I ordered the extra

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Speaker 1: le mints. They just didn't send it, and I always

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Speaker 1: tick on the list don't replace it with other products,

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Speaker 1: because I don't wanted to put some crap in there that.

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Speaker 2: I don't want.

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Speaker 1: And when I rang and it just said on automation,

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Speaker 1: I can't even it was probably Woolies. I would have

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Speaker 1: bought mints from Woolies and it said if you haven't

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Speaker 1: received a product, press one and they instantly refunded it.

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Speaker 1: So they have automated that. Quite simple. So I would

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Speaker 1: definitely look into that on your account. But again, anyone

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Speaker 1: who works at Colson wool Worse, you need to fix

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Speaker 1: up that because it's a reason that I don't do

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Speaker 1: online shopping for fresh produce, and it's a widespread issue.

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Speaker 2: They should absolutely be being.

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Speaker 1: Taught to be pulling stuff with the longest use by

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Speaker 1: date because people are doing online shopping to make their

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Speaker 1: life easier. So it's a real, actually, really valid point.

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Speaker 1: Who I might actually email the nutritionist at Woolies and

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Speaker 1: bring that to her attention. I'm sure it's an issue

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Speaker 1: for many online shoppers. But what I do do now,

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Speaker 1: things like bottled water, the cat litter, the cat food,

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Speaker 1: stuff like that that you need regularly, and there's nothing

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Speaker 1: worse than running out of it and then you have

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Speaker 1: to make another trip to Woolies and spend the fifty

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Speaker 1: bucks on all the other stuff. I do definitely get

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Speaker 1: that delivered, and I get quite a lot of cleaning

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Speaker 1: products now delivered from Amazon. If you've got Amazon Online

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Speaker 1: Prime for food delivery, it can be there the next

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Speaker 1: day and it's often the cheapest, much cheaper compared to supermarkets.

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Speaker 1: So that's the kind of logistical stuff I would suggest

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Speaker 1: you really look into now. The things that cause irritation

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Speaker 1: the running out of the pet food, not having you know,

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Speaker 1: running out of salad stuff each day, Like how do

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Speaker 1: you map the week out to get you to at

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Speaker 1: least Thursday without having to go to a supermarket or shop.

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Speaker 1: You will immediately free up at least an hour if

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Speaker 1: not to, you'll eliminate much stress and you'll probably eat

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Speaker 1: better as a result.

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Speaker 3: Yeah, and the other big thing that I like to

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Speaker 3: automat is I use most locoocas so much, even in summer,

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Speaker 3: Like I do big Mexican like chicken, tomatoes, Capsican beans

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Speaker 3: in there that I just shred the chicken and then

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Speaker 3: I can freeze that and use that as Nacho's use

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Speaker 3: that in a big salad bowl. I can use that

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Speaker 3: in soft tacos like there's so many options. And I

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Speaker 3: do the same thing with mints. I might put a big,

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Speaker 3: you know, a bit of pork or lamb in there

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Speaker 3: and then do that shredded mint and then put just

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Speaker 3: the veggies in there as well. So I really love

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Speaker 3: a slow cookie. You get hips and meals out of it.

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Speaker 3: You can freeze. Sometimes I just do the protein. I

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Speaker 3: throw in, you know, a thing of pork or something,

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Speaker 3: and I'll put some sauce in there, some veggies in there,

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Speaker 3: and then I'll decide what sort of carbs or you

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Speaker 3: know how I want to serve that later on. So absolutely,

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Speaker 3: utilizing things like the slow cooker and the air fry

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Speaker 3: for me is a great automation thing as well because

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Speaker 3: it just cooks things so quickly. And in Queensland it's

403
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Speaker 3: so hot in summer that you turn the oven on,

404
00:16:24,560 --> 00:16:26,360
Speaker 3: the entire kitchen heats up, or you need to put

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Speaker 3: the aircorn on when you turn the oven on. So

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Speaker 3: I really think that an air fry is a really

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Speaker 3: good hack as well. And David and I just had

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Speaker 3: our wedding anniversary susin. He said, well, what do you

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Speaker 3: want for an anniversary present? And I was like, I

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Speaker 3: want a new air fry. But we've just got the

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Speaker 3: new the duel basket one, so I'm very excited. And

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Speaker 3: I put it on my Instagram and everyone was like,

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Speaker 3: give us the review, tell us how it was, So

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Speaker 3: I'll have to let people know. But I'm really excited

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Speaker 3: to have the dual ones so I can actually put

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Speaker 3: protein in one and some veggies in the other one

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Speaker 3: because at the moment we've only got the one air

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Speaker 3: fry with the one basket. So yeah, I'm very excited.

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Speaker 1: Well, you need always need two draws, even I've got

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Speaker 1: two draws. I've just got the Kmart one and I

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Speaker 1: actually bought it because my nanny asks for it because

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Speaker 1: she likes it to do the kid's fish, which is

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Speaker 1: actually good because you don't get the smell of fish

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Speaker 1: throughout the house. But I've always had two baskets. You

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Speaker 1: got to have two because they're not very big. And

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Speaker 1: I've done the foreaters that's my favorite one. You just

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Speaker 1: get the lean chicken tenderloins and chuck it straight in

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Speaker 1: with the Mexican seasoning on one side and on the

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Speaker 1: other the cut up veggies and you've got for heaters

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Speaker 1: in twenty minutes, like so easy. So yeah, I don't

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Speaker 1: use it a lot, but it's very good when I

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Speaker 1: need it, So yeah, No, definitely two baskets in do.

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Speaker 3: You put what do you put in your basket, like

434
00:17:31,920 --> 00:17:33,760
Speaker 3: like baking paper or something just to line it? Do

435
00:17:33,800 --> 00:17:35,080
Speaker 3: you put something in it to line and you just

436
00:17:35,080 --> 00:17:35,760
Speaker 3: throw the chicken in?

437
00:17:36,040 --> 00:17:38,600
Speaker 1: My nanny puts baking paper, but I don't. I just

438
00:17:38,600 --> 00:17:40,280
Speaker 1: put a bit of olive oil and then.

439
00:17:40,200 --> 00:17:41,200
Speaker 3: Just wash the basket out.

440
00:17:41,359 --> 00:17:44,240
Speaker 1: Yeah, because it's like I'm quite moist, you know what

441
00:17:44,280 --> 00:17:46,959
Speaker 1: I mean, Like with if I'm doing the Mexican seasoning

442
00:17:46,960 --> 00:17:49,640
Speaker 1: with a bit of water and pouring it over. Then

443
00:17:50,040 --> 00:17:51,760
Speaker 1: if it's fish, I'll put baking paper because I don't

444
00:17:51,800 --> 00:17:53,719
Speaker 1: necessarily want it all to get stuck, but actually got

445
00:17:53,760 --> 00:17:56,600
Speaker 1: quite often. I'll just put a bit of oil on it. Okay, look, yeah,

446
00:17:56,720 --> 00:17:59,280
Speaker 1: very handy. All right on to breakfast.

447
00:17:59,119 --> 00:18:02,639
Speaker 3: Land, right, cafe breakfasts. This is probably something that Susie

448
00:18:02,640 --> 00:18:04,200
Speaker 3: and I talk about a lot. I'm sure we've covered

449
00:18:04,240 --> 00:18:06,560
Speaker 3: it on the podcast before. We have these conversations with

450
00:18:06,600 --> 00:18:08,840
Speaker 3: clients all the time. But I basically say to my

451
00:18:08,880 --> 00:18:10,960
Speaker 3: clients anytime you eat out at a cafe, unless you

452
00:18:10,960 --> 00:18:13,200
Speaker 3: were literally just getting two poached eggshibit, a spinach and

453
00:18:13,240 --> 00:18:16,600
Speaker 3: a piece of toast, most things off the breakfast or brunchmen,

454
00:18:16,640 --> 00:18:19,800
Speaker 3: you were easily you know, six hundred to one thousand calories.

455
00:18:19,840 --> 00:18:22,320
Speaker 3: Like we went to a brunch place the other day, Susie.

456
00:18:22,359 --> 00:18:24,720
Speaker 3: They had it was like a fried chicken croissant. I

457
00:18:24,720 --> 00:18:26,399
Speaker 3: can't remember what they called it, but it was literally

458
00:18:26,400 --> 00:18:28,560
Speaker 3: like fried chicken on a croissant. And I was like wow.

459
00:18:28,960 --> 00:18:31,399
Speaker 3: And then they also had deep fried like mars bar

460
00:18:31,560 --> 00:18:34,679
Speaker 3: french toasts. I was like wow, Like it's honestly, some

461
00:18:34,720 --> 00:18:37,040
Speaker 3: of the things were like dessert for breakfast. It was

462
00:18:37,080 --> 00:18:39,239
Speaker 3: just crazy. And then when you think about breakfast, not

463
00:18:39,240 --> 00:18:41,080
Speaker 3: only do most people get the meal, they'll get a

464
00:18:41,080 --> 00:18:43,439
Speaker 3: gigantic smoothie, they'll have a big coffee or they'll have

465
00:18:43,440 --> 00:18:46,280
Speaker 3: a second big coffee, and just forgetting that, it all

466
00:18:46,320 --> 00:18:47,879
Speaker 3: adds up. And then if you go home for your

467
00:18:47,920 --> 00:18:50,439
Speaker 3: normal lunch, you snacks in your normal dinner. That's how

468
00:18:50,480 --> 00:18:52,320
Speaker 3: we can kind of blow out some of the calories

469
00:18:52,320 --> 00:18:54,000
Speaker 3: for the day. So it's sort of trying to make

470
00:18:54,040 --> 00:18:57,119
Speaker 3: some of those smarter choices, particularly when the goal is

471
00:18:57,200 --> 00:18:59,480
Speaker 3: fat loss, or if you're going out. A lot of

472
00:18:59,480 --> 00:19:01,639
Speaker 3: my clients say, oh, you know, I'm meeting a friend

473
00:19:01,640 --> 00:19:04,000
Speaker 3: for say brunch or something. I'll say great, what time.

474
00:19:04,000 --> 00:19:06,000
Speaker 3: They're like, oh, we're meeting at ten. I know that

475
00:19:06,040 --> 00:19:08,200
Speaker 3: by the time they've got there, they've chit chatter, they've

476
00:19:08,280 --> 00:19:10,120
Speaker 3: ordered up the menu, by the time the food comes,

477
00:19:10,119 --> 00:19:12,440
Speaker 3: it's closer to eleven o'clock. So we can be quite

478
00:19:12,480 --> 00:19:14,880
Speaker 3: smart and build them more of a brunch option where

479
00:19:14,880 --> 00:19:16,920
Speaker 3: we can sort of absorb the breakfast and the lunch

480
00:19:16,960 --> 00:19:18,800
Speaker 3: calories together. So if we're having a bit of a

481
00:19:18,840 --> 00:19:20,880
Speaker 3: heavier meal for a brunch, it's not going to make

482
00:19:20,920 --> 00:19:23,080
Speaker 3: that much of an impact from a fat loss perspective.

483
00:19:23,160 --> 00:19:26,400
Speaker 3: But there are certainly better options on cafe menus and

484
00:19:26,440 --> 00:19:29,600
Speaker 3: some not so great options on cafe menus. But the

485
00:19:29,640 --> 00:19:32,160
Speaker 3: big one that trips up a lot of my clients,

486
00:19:32,160 --> 00:19:35,919
Speaker 3: Susie is thinking that healthy equals fat loss, because I

487
00:19:35,920 --> 00:19:37,840
Speaker 3: see so many clients and they go, no, no, I'm good,

488
00:19:37,880 --> 00:19:39,199
Speaker 3: I don't need help with the menu. I'm just going

489
00:19:39,280 --> 00:19:41,200
Speaker 3: to get the nourish bowl. And that to me, it's

490
00:19:41,240 --> 00:19:43,280
Speaker 3: always like the vegan bowl or the nourish bowl. I'm

491
00:19:43,280 --> 00:19:46,440
Speaker 3: always like, no, that's easily eight hundred calories, and that's

492
00:19:46,440 --> 00:19:48,280
Speaker 3: cool if that's what you want to do, if that's

493
00:19:48,280 --> 00:19:51,560
Speaker 3: a healthy choice for you, great, But the reality is

494
00:19:51,560 --> 00:19:53,240
Speaker 3: that a lot of those nourish bowls, a lot of

495
00:19:53,280 --> 00:19:55,920
Speaker 3: those vegan bowls, are very high calorie, even though they're

496
00:19:55,920 --> 00:19:58,560
Speaker 3: filled with really good quality products. So and for most

497
00:19:58,560 --> 00:20:00,720
Speaker 3: people trying to achieve fat loss, it's just far too

498
00:20:00,760 --> 00:20:03,359
Speaker 3: many calories. So I think it's really important to be

499
00:20:03,440 --> 00:20:07,760
Speaker 3: reading the ingredients on the menus, not just looking and saying, oh,

500
00:20:07,840 --> 00:20:10,840
Speaker 3: it's a healthy noush bowl or oh, it's a vegetarian

501
00:20:10,840 --> 00:20:13,200
Speaker 3: big breakfast, Because even though it might be a vegetarian

502
00:20:13,200 --> 00:20:15,880
Speaker 3: big breakfast, by the time you add up two eggs,

503
00:20:15,920 --> 00:20:19,640
Speaker 3: two bits of toasts, a massive slab of halloomi, some mushrooms,

504
00:20:19,680 --> 00:20:22,080
Speaker 3: a hash brown, what else are they given? Like half

505
00:20:22,080 --> 00:20:24,679
Speaker 3: an avocado that can again be eight hundred to one

506
00:20:24,680 --> 00:20:28,200
Speaker 3: thousand calories. Is it vegetarian, yes, Is it healthy? Probably yes?

507
00:20:28,560 --> 00:20:31,040
Speaker 3: Is it appropriate I fat loss? Probably no for the

508
00:20:31,080 --> 00:20:33,840
Speaker 3: majority of people, unless you're living in a quite large

509
00:20:33,840 --> 00:20:36,600
Speaker 3: body or you're like a super athlete. So I think

510
00:20:36,640 --> 00:20:39,399
Speaker 3: it's just important to be wary of portion sizes and

511
00:20:39,480 --> 00:20:41,879
Speaker 3: all the little extras that come in as well, because

512
00:20:41,960 --> 00:20:43,960
Speaker 3: you know, how often do people say, oh, I'm going

513
00:20:44,040 --> 00:20:45,959
Speaker 3: to have the avocado toast and then we're like, oh,

514
00:20:45,960 --> 00:20:47,720
Speaker 3: it doesn't have protein. So they're like, cool, I'll out

515
00:20:47,720 --> 00:20:49,080
Speaker 3: of side of bacon or I'll out of side of

516
00:20:49,119 --> 00:20:51,720
Speaker 3: eggs to that. But the avocado's toast itself is like

517
00:20:51,800 --> 00:20:54,399
Speaker 3: six seven hundred calories, and you're adding bacon onto it,

518
00:20:54,440 --> 00:20:57,360
Speaker 3: then you've got an easy thousand calorie meals. So it's

519
00:20:57,520 --> 00:21:00,159
Speaker 3: just I think important to break down the ingredients in

520
00:21:00,200 --> 00:21:03,119
Speaker 3: some of these breakfast options. When the goal is fat lost,

521
00:21:03,320 --> 00:21:05,399
Speaker 3: When the goal is just health and maintaining, it's not

522
00:21:05,480 --> 00:21:07,679
Speaker 3: so much of an issue. But what I find that

523
00:21:07,840 --> 00:21:11,440
Speaker 3: lately most cafes and breakfasts these days, even in Brisbane,

524
00:21:11,600 --> 00:21:14,080
Speaker 3: are charging you know, twenty five dollars upwards. You go

525
00:21:14,119 --> 00:21:16,080
Speaker 3: out with a friend, you might have two breakfasts and

526
00:21:16,119 --> 00:21:19,439
Speaker 3: two coffees. That's easily fifty sixty dollars. So I feel like,

527
00:21:19,480 --> 00:21:22,000
Speaker 3: because the prices have risen, cafes feel like they have

528
00:21:22,080 --> 00:21:24,480
Speaker 3: to give more value, and I feel like the size

529
00:21:24,480 --> 00:21:27,679
Speaker 3: of breakfast, particularly in cafes, it's just enormous these days

530
00:21:27,680 --> 00:21:30,040
Speaker 3: like half of them I could probably share. I do

531
00:21:30,119 --> 00:21:31,960
Speaker 3: like I don't get my kids meals. There only three

532
00:21:32,000 --> 00:21:34,159
Speaker 3: and not even one and a half, so there are

533
00:21:34,160 --> 00:21:36,080
Speaker 3: any little but David and I will get a breakfast

534
00:21:36,119 --> 00:21:37,800
Speaker 3: each and we'll just split it with them because it's

535
00:21:37,800 --> 00:21:40,760
Speaker 3: honestly so much food and the portion sizes are so

536
00:21:40,920 --> 00:21:43,400
Speaker 3: huge that I just feel like, yeah, we just need

537
00:21:43,400 --> 00:21:47,160
Speaker 3: to be really conscious of that because it can blow

538
00:21:47,200 --> 00:21:48,440
Speaker 3: the budget quite easily.

539
00:21:48,800 --> 00:21:50,639
Speaker 1: Well, what prompted me to bring this out was a

540
00:21:50,680 --> 00:21:52,760
Speaker 1: gorgeous kind of mind who has actually lost a lot

541
00:21:52,800 --> 00:21:53,360
Speaker 1: of weight.

542
00:21:53,720 --> 00:21:56,720
Speaker 2: Set me this gorgeous breakfast picture this morning.

543
00:21:56,720 --> 00:22:00,160
Speaker 1: I sent it to Lianne because it's absolutely studying look

544
00:22:00,280 --> 00:22:00,640
Speaker 1: like art.

545
00:22:00,720 --> 00:22:01,800
Speaker 2: So it's got read you.

546
00:22:01,920 --> 00:22:04,320
Speaker 1: It's on the plate, there's like this sort of saute

547
00:22:04,440 --> 00:22:07,840
Speaker 1: kale and spinach. Then it's got some mushrooms and it's

548
00:22:07,880 --> 00:22:10,280
Speaker 1: got some sort of white cheese which is possibly fetter,

549
00:22:10,320 --> 00:22:14,200
Speaker 1: maybe goats cheese. Then it's got some pickled vegetables mashed pumpkin,

550
00:22:14,359 --> 00:22:17,160
Speaker 1: sweet potato, roasted beetroot, and two eggs on the top.

551
00:22:17,240 --> 00:22:20,359
Speaker 1: There's also a sprinkle of nuts, pepeda seeds, and I

552
00:22:20,400 --> 00:22:23,560
Speaker 1: think dooker. Now when I looked at it this morning.

553
00:22:23,560 --> 00:22:25,800
Speaker 1: I almost had a heart attack. I was like, oh

554
00:22:25,800 --> 00:22:28,960
Speaker 1: my god, that is enormous, Like she was showing me

555
00:22:28,960 --> 00:22:30,920
Speaker 1: how healthy it was it I was thinking, oh my god,

556
00:22:30,960 --> 00:22:33,040
Speaker 1: I reckon, that's at least six hundred, if not eight

557
00:22:33,080 --> 00:22:34,360
Speaker 1: hundred calories.

558
00:22:34,000 --> 00:22:36,520
Speaker 3: Mostly bench though it is, but like it's.

559
00:22:36,320 --> 00:22:39,680
Speaker 1: Still I reckon that that's cream like pumpkin. It's cooked

560
00:22:39,680 --> 00:22:42,879
Speaker 1: in heaps of oil. Like she had toast as well

561
00:22:42,920 --> 00:22:46,760
Speaker 1: and a coffee scared, and I was like, oh.

562
00:22:46,720 --> 00:22:48,200
Speaker 2: My god, Oh my god. So that's why I thought

563
00:22:48,280 --> 00:22:50,240
Speaker 2: we have to talk about cafe breakfast.

564
00:22:49,880 --> 00:22:53,720
Speaker 1: Because generally speaking, I would say that a substantial plate.

565
00:22:53,520 --> 00:22:56,159
Speaker 2: At a cafe is two meals, whether it is a

566
00:22:56,160 --> 00:22:59,640
Speaker 2: big cookup like that, whether it's pancakes, whether it's.

567
00:22:59,560 --> 00:23:03,280
Speaker 1: Bahad eggs, sort of all hot breakfast a site, they're

568
00:23:03,320 --> 00:23:05,880
Speaker 1: basically two meals in calories. Like they're not three four

569
00:23:05,960 --> 00:23:08,600
Speaker 1: hundred calories, they are like eight hundred even a thousand.

570
00:23:09,320 --> 00:23:11,679
Speaker 1: So keep in mind they're adding often fat from the

571
00:23:11,680 --> 00:23:13,040
Speaker 1: avocado and the cheese.

572
00:23:13,320 --> 00:23:14,000
Speaker 2: If they're doing.

573
00:23:13,920 --> 00:23:16,040
Speaker 1: Nuts and things as well, they're cooking all those things

574
00:23:16,119 --> 00:23:19,639
Speaker 1: in oil. Like they are high calorie foods and sure healthy,

575
00:23:19,680 --> 00:23:22,600
Speaker 1: but definitely most women listening, or we'll have to split

576
00:23:22,640 --> 00:23:26,240
Speaker 1: a big cafe breakfast with a friend. Because, as Leanne described,

577
00:23:26,800 --> 00:23:28,440
Speaker 1: because she said to me, what would you have ordered?

578
00:23:28,440 --> 00:23:30,160
Speaker 1: And I said I would have had well, I said,

579
00:23:30,200 --> 00:23:32,760
Speaker 1: I think it's beautiful. I probably I can see why

580
00:23:32,840 --> 00:23:33,359
Speaker 1: you ordered it.

581
00:23:33,359 --> 00:23:35,280
Speaker 2: It's nice. But it is two meals, like you won't

582
00:23:35,280 --> 00:23:35,800
Speaker 2: need lunch.

583
00:23:36,400 --> 00:23:39,040
Speaker 1: So if I was ordering something more calorie controller, i'd

584
00:23:39,040 --> 00:23:42,399
Speaker 1: go two eggs, finished tomato, mushrooms and then maybe like

585
00:23:42,560 --> 00:23:45,080
Speaker 1: Avo or Fetter. But keep in mind Avo they'll serve

586
00:23:45,119 --> 00:23:47,320
Speaker 1: a half and you pay a lot for it, like

587
00:23:47,320 --> 00:23:49,679
Speaker 1: you're talking about how muchly and the sides can be

588
00:23:49,720 --> 00:23:52,399
Speaker 1: seven eight dollars each. If I take the boys to

589
00:23:52,480 --> 00:23:55,800
Speaker 1: breakfast and we don't have a big meal, just say

590
00:23:55,880 --> 00:23:58,680
Speaker 1: some coffees, they'll get a kid's meal. Chris and I

591
00:23:58,760 --> 00:24:02,320
Speaker 1: might share something like eighty dollars. And that's not even indulgent,

592
00:24:02,400 --> 00:24:04,600
Speaker 1: like it's so expensive, so you will get a big

593
00:24:04,640 --> 00:24:05,320
Speaker 1: serve of Avo.

594
00:24:05,960 --> 00:24:08,679
Speaker 2: It's massive. So yeah, just keep in mind if you are.

595
00:24:08,560 --> 00:24:11,080
Speaker 1: Having that kind of indulgent breakfast at a gorgeous place,

596
00:24:11,480 --> 00:24:13,720
Speaker 1: it is two serves, and you might be better just

597
00:24:13,760 --> 00:24:15,600
Speaker 1: to share with a friend. But if you want to

598
00:24:15,640 --> 00:24:18,400
Speaker 1: keep it calorie controlled. It's like two eggs, no bacon,

599
00:24:18,960 --> 00:24:22,760
Speaker 1: fetter or a little bit of avocado, plain veggie side,

600
00:24:22,800 --> 00:24:25,560
Speaker 1: So like mushroom, spinach, tomato, and then just one slice

601
00:24:25,600 --> 00:24:28,800
Speaker 1: of toast with sour dough. It's not overly healthy. It's

602
00:24:28,880 --> 00:24:31,239
Speaker 1: usually really thick and one single piece will be two

603
00:24:31,320 --> 00:24:34,439
Speaker 1: breads at least, so you've really got to sort of

604
00:24:34,800 --> 00:24:36,680
Speaker 1: cut it right down like that, or accept you're having

605
00:24:36,680 --> 00:24:38,800
Speaker 1: a more indulgent meal. Go and enjoy it, but make

606
00:24:38,800 --> 00:24:41,600
Speaker 1: sure it's two serves, or share with someone else, and yeah,

607
00:24:41,760 --> 00:24:44,640
Speaker 1: just be mindful. Then things like pancakes and AVO toasts

608
00:24:44,680 --> 00:24:47,600
Speaker 1: and as sydeballs and unfortunately not healthy. A sydeballs packful

609
00:24:47,600 --> 00:24:51,160
Speaker 1: of sugar. Pancakes are packful of calves, and AVO toast

610
00:24:51,280 --> 00:24:53,840
Speaker 1: is mostly fat with some sour dough. There's no protein

611
00:24:53,880 --> 00:24:55,960
Speaker 1: there and usually way too much carves. So don't kid

612
00:24:56,000 --> 00:24:59,439
Speaker 1: yourself that they're actually healthy. They're pretty indulgent meals, all right.

613
00:24:59,480 --> 00:25:05,000
Speaker 3: Well to change, bring us onto these delicious mushroom chips

614
00:25:05,040 --> 00:25:05,600
Speaker 3: that I found.

615
00:25:06,280 --> 00:25:08,800
Speaker 2: Doesn't sound delicious mushroom chips. I don't know. Can you

616
00:25:08,840 --> 00:25:09,840
Speaker 2: put a better spit on it?

617
00:25:10,080 --> 00:25:12,399
Speaker 3: Yeah? I just want to get back to that segment

618
00:25:12,400 --> 00:25:14,399
Speaker 3: really quickly and just say the most important message. What

619
00:25:14,400 --> 00:25:16,879
Speaker 3: we're trying to say is that healthy can be different

620
00:25:16,920 --> 00:25:18,480
Speaker 3: to fat loss. Like a lot of these options that

621
00:25:18,480 --> 00:25:21,280
Speaker 3: we're talking about can be healthy. They can have nutritious.

622
00:25:20,840 --> 00:25:23,200
Speaker 2: Choices, even weight control.

623
00:25:22,960 --> 00:25:25,880
Speaker 3: Yes, but if your goal is weight control or fat loss, just.

624
00:25:25,880 --> 00:25:27,640
Speaker 2: Even weight controller. We have to be clear.

625
00:25:27,720 --> 00:25:31,200
Speaker 1: These are big meals. They're double meal size that you know.

626
00:25:31,320 --> 00:25:33,920
Speaker 1: I think it's not specifically fat loss, it's just being healthy.

627
00:25:34,000 --> 00:25:35,639
Speaker 1: Keep in mind that when you have a meal like

628
00:25:35,680 --> 00:25:38,640
Speaker 1: that out similar to a restaurant meal, they're two meals,

629
00:25:38,680 --> 00:25:42,000
Speaker 1: not one unless you do very healthy skimming it no bacon,

630
00:25:42,080 --> 00:25:42,400
Speaker 1: you know.

631
00:25:43,119 --> 00:25:45,000
Speaker 3: Or you're utilizing it as a brunch option. You're not

632
00:25:45,040 --> 00:25:47,080
Speaker 3: having a breakfast and then going or having that then

633
00:25:47,119 --> 00:25:47,960
Speaker 3: coming back for lunch.

634
00:25:48,040 --> 00:25:48,240
Speaker 2: Yeah.

635
00:25:48,440 --> 00:25:51,520
Speaker 3: So it's just understanding the portions that work well for

636
00:25:51,560 --> 00:25:53,840
Speaker 3: your body. And if that confuses you, it's probably time

637
00:25:53,840 --> 00:25:55,600
Speaker 3: to touch base of the diet issue. You can actually

638
00:25:55,680 --> 00:25:58,040
Speaker 3: run you through what sort of portions work really well

639
00:25:58,040 --> 00:26:01,720
Speaker 3: for your body. But onto our market find of the wicket. Today,

640
00:26:01,760 --> 00:26:04,280
Speaker 3: we've got these delicious I'm obsessed with these SUSI I

641
00:26:04,320 --> 00:26:06,400
Speaker 3: think they're so good. I love mushrooms, but I've also

642
00:26:06,440 --> 00:26:08,600
Speaker 3: got some clients that don't like mushrooms, like if I

643
00:26:08,600 --> 00:26:10,639
Speaker 3: put mushrooms into their recipes, like I can't eat that.

644
00:26:10,640 --> 00:26:13,159
Speaker 3: I'm not a mushroom person. But they love these, and

645
00:26:13,200 --> 00:26:15,320
Speaker 3: I think it's the flavoring on them. They're so delicious.

646
00:26:15,520 --> 00:26:19,040
Speaker 3: They're the dj and A Shataki mushroom crists, so they're

647
00:26:19,080 --> 00:26:22,720
Speaker 3: lightly cooked and seasoned. They're basically mushroom chips essentially. They're

648
00:26:22,880 --> 00:26:24,520
Speaker 3: so they're a good way to get in some extra

649
00:26:24,600 --> 00:26:27,240
Speaker 3: veggies and the seasoning on them is so good. Even me,

650
00:26:27,280 --> 00:26:30,080
Speaker 3: I ate them, and like, she's a normal nearly three

651
00:26:30,119 --> 00:26:32,560
Speaker 3: year old toddler who's, you know, a bit picky with foods,

652
00:26:32,560 --> 00:26:34,800
Speaker 3: as most are, And she was like, what's that, Mummy?

653
00:26:34,800 --> 00:26:36,639
Speaker 3: Can I try? And then she was like ooh yum.

654
00:26:36,880 --> 00:26:39,160
Speaker 3: Granted she was doing most of the licking of the seasoning,

655
00:26:39,200 --> 00:26:41,199
Speaker 3: not too much of the eating the mushroom part of it,

656
00:26:41,480 --> 00:26:44,280
Speaker 3: but it was good exposure for her overall. So these

657
00:26:44,359 --> 00:26:47,040
Speaker 3: are generally in coals and wollwas in the health food section.

658
00:26:47,400 --> 00:26:49,960
Speaker 3: They're also sold I think it's some costcos as well,

659
00:26:50,000 --> 00:26:51,560
Speaker 3: and they are also available in a lot of like

660
00:26:51,600 --> 00:26:54,000
Speaker 3: the online health food shops as well. They have a

661
00:26:54,000 --> 00:26:56,480
Speaker 3: whole range. They've got mushroom chips, they've got broccoli ones,

662
00:26:56,480 --> 00:26:59,000
Speaker 3: they've got beetroot ones. The beetroot ones are really nice too.

663
00:26:59,440 --> 00:27:01,200
Speaker 3: And I believe if we've talked about that, there's like

664
00:27:01,240 --> 00:27:03,040
Speaker 3: a protein at a Marmaie range. I think we did

665
00:27:03,080 --> 00:27:05,040
Speaker 3: that many months ago as well. That's a really good

666
00:27:05,040 --> 00:27:07,359
Speaker 3: one from a protein and a fiber perspective. It's really

667
00:27:07,400 --> 00:27:09,480
Speaker 3: crunchy some of the lake greams they do, and they

668
00:27:09,600 --> 00:27:11,840
Speaker 3: basically just you know, like they're roasted chips, which are

669
00:27:11,840 --> 00:27:14,560
Speaker 3: pretty good. So they retail at these ones are at

670
00:27:14,600 --> 00:27:17,920
Speaker 3: wools for six dollars for a sixty five gram pack,

671
00:27:18,000 --> 00:27:20,399
Speaker 3: so it's a smaller pack and you are paying for

672
00:27:20,840 --> 00:27:23,240
Speaker 3: I guess, a better quality product. And obviously it's a

673
00:27:23,320 --> 00:27:24,960
Speaker 3: vegetable as well, so it's going to be far more

674
00:27:24,960 --> 00:27:27,399
Speaker 3: expensive than what like a normal potato chip is. So

675
00:27:27,440 --> 00:27:30,240
Speaker 3: it's one of those instances where you are paying for quality,

676
00:27:30,240 --> 00:27:32,080
Speaker 3: you are paying for something that is a better option.

677
00:27:32,119 --> 00:27:33,680
Speaker 3: And we do know that a lot of our listeners

678
00:27:33,880 --> 00:27:35,560
Speaker 3: they like some of those better choices, so we thought

679
00:27:35,560 --> 00:27:38,240
Speaker 3: we'd bring it to the potty today. Because we're both

680
00:27:38,240 --> 00:27:40,560
Speaker 3: a big fan of it nutritionally but also taste wines

681
00:27:40,560 --> 00:27:44,600
Speaker 3: as well. So a bag of them a serving size.

682
00:27:44,680 --> 00:27:46,959
Speaker 3: Let me just double checks the nutrition label. There's two

683
00:27:47,000 --> 00:27:49,639
Speaker 3: point two servings per bag, so serving size is about

684
00:27:49,640 --> 00:27:51,920
Speaker 3: thirty grams, and that's that's quite a good amount because

685
00:27:51,920 --> 00:27:55,280
Speaker 3: the mushrooms are actually quite big. So ingredient wise, it's

686
00:27:55,320 --> 00:28:00,000
Speaker 3: seventy five percent shaittaki mushrooms with vegetable oil, maltose, sea salt,

687
00:28:00,200 --> 00:28:04,000
Speaker 3: yeast extract, spices, and natural flavor. So it's essentially some

688
00:28:04,080 --> 00:28:06,959
Speaker 3: mushrooms with some oil, some spices, and some herbs, and

689
00:28:07,000 --> 00:28:09,240
Speaker 3: like I said that, the seasoning is actually quite delicious.

690
00:28:09,800 --> 00:28:13,080
Speaker 3: And then per serving nutrition information panel wise, we've got

691
00:28:13,119 --> 00:28:15,920
Speaker 3: five hundred and thirty killer jools, which is roughly about

692
00:28:15,920 --> 00:28:19,160
Speaker 3: one hundred and twenty calories, one point eight grams of protein,

693
00:28:19,480 --> 00:28:23,000
Speaker 3: six grams of fat, twelve point eight grams of carbohydrate,

694
00:28:23,280 --> 00:28:26,160
Speaker 3: eight grams of dietary fiber. That's whopping, Like eight grams

695
00:28:26,200 --> 00:28:28,680
Speaker 3: of dietary fiber is huge, and only one hundred and

696
00:28:28,720 --> 00:28:31,520
Speaker 3: forty milligrams of sodium, which is actually quite low on

697
00:28:31,640 --> 00:28:34,720
Speaker 3: a like a saltier tasting products, like you know, it's

698
00:28:34,760 --> 00:28:36,960
Speaker 3: quite flavorsome the product, so I actually thought the sodium

699
00:28:37,000 --> 00:28:39,600
Speaker 3: content was quite good. But the serving size is small

700
00:28:39,600 --> 00:28:41,960
Speaker 3: at thirty grams, so but it's small but substantial. Like

701
00:28:42,000 --> 00:28:44,160
Speaker 3: I thought that thirty grams was actually a nice little,

702
00:28:44,240 --> 00:28:46,080
Speaker 3: you know, addition, and I sort of have a couple

703
00:28:46,160 --> 00:28:47,760
Speaker 3: in the afternoon with a bit of a high protein

704
00:28:47,840 --> 00:28:50,120
Speaker 3: yoga or maybe some cheese and crackers or something. So

705
00:28:50,160 --> 00:28:51,680
Speaker 3: I just think these are a nice little way to

706
00:28:51,760 --> 00:28:54,520
Speaker 3: add in some extra veggies. Have you tried the mushroom

707
00:28:54,560 --> 00:28:56,040
Speaker 3: I know you're a fan of the other ranges of

708
00:28:56,080 --> 00:28:58,120
Speaker 3: the veggie chips, but if you tried the mushroom ones,

709
00:28:58,240 --> 00:29:00,240
Speaker 3: you're not a huge mushroom person, are you. Oh?

710
00:29:00,280 --> 00:29:02,520
Speaker 1: I don't mind them if they're subtle and like cooked

711
00:29:02,560 --> 00:29:06,720
Speaker 1: in butter like that's nice. No, I do use mushoes

712
00:29:06,720 --> 00:29:08,440
Speaker 1: in cooking, like I'll always put it through my mints

713
00:29:08,520 --> 00:29:09,840
Speaker 1: or I don't love them as much as you do.

714
00:29:10,360 --> 00:29:13,000
Speaker 1: I probably wouldn't buy the mushroom chips, but I do

715
00:29:13,040 --> 00:29:14,720
Speaker 1: think it's a great brand, and I think some they've

716
00:29:14,720 --> 00:29:16,680
Speaker 1: got a whole range. They've got the brocoli ones and

717
00:29:17,120 --> 00:29:18,680
Speaker 1: you know, we did I think was it the seeded

718
00:29:18,720 --> 00:29:19,880
Speaker 1: mixes we did of them.

719
00:29:19,800 --> 00:29:22,360
Speaker 3: Yeah, the protein, the atamamie, theamae.

720
00:29:21,840 --> 00:29:22,520
Speaker 2: And the pe mix.

721
00:29:22,680 --> 00:29:22,880
Speaker 3: Yeah.

722
00:29:23,320 --> 00:29:25,680
Speaker 1: So I think that just different strokes for different folks.

723
00:29:25,680 --> 00:29:27,600
Speaker 1: But I think that they do some really good products.

724
00:29:27,640 --> 00:29:28,320
Speaker 2: You do pay for them.

725
00:29:28,400 --> 00:29:30,160
Speaker 1: They're kind of that boutique range, so if you do

726
00:29:30,200 --> 00:29:32,760
Speaker 1: see them on salored stuck up then but I think, yeah,

727
00:29:32,840 --> 00:29:34,760
Speaker 1: they are certainly a healthier option and you're getting a

728
00:29:34,760 --> 00:29:37,240
Speaker 1: lot more nutrition from them. And yeah, if you're a Marmee,

729
00:29:37,280 --> 00:29:40,040
Speaker 1: your Marmae fan and love MUSHes like they're going to

730
00:29:40,120 --> 00:29:42,880
Speaker 1: really give you that mouthfeel that the nutcho cheese cecs

731
00:29:42,920 --> 00:29:45,280
Speaker 1: will without all the fat calories and MSG, so go

732
00:29:45,440 --> 00:29:45,680
Speaker 1: for it.

733
00:29:46,200 --> 00:29:48,840
Speaker 3: Amazing all right, And then our final listener question for

734
00:29:48,920 --> 00:29:50,719
Speaker 3: the week, I'll round out the potty today, even though

735
00:29:50,720 --> 00:29:52,640
Speaker 3: it's your potty, I'll take over. And this is a

736
00:29:52,680 --> 00:29:55,160
Speaker 3: good one for summer. Is coconut water a good choice

737
00:29:55,200 --> 00:29:57,840
Speaker 3: to keep as hydrated in summer? So we went through

738
00:29:57,880 --> 00:30:00,400
Speaker 3: a coconut phase what many many years ago go where

739
00:30:00,400 --> 00:30:03,719
Speaker 3: everybody was swearing blind by the coconut oil. We debunk

740
00:30:03,800 --> 00:30:05,720
Speaker 3: that as a healthy choice. We know the best oil

741
00:30:05,800 --> 00:30:08,600
Speaker 3: to have and what has the most researchers extraversion olive oil,

742
00:30:08,640 --> 00:30:10,640
Speaker 3: particularly austrain if you can get it, just because it's

743
00:30:10,640 --> 00:30:13,480
Speaker 3: better quality. But I don't mind coconut water, Like I

744
00:30:13,560 --> 00:30:15,360
Speaker 3: do have a lot of clients, particularly those who might

745
00:30:15,440 --> 00:30:18,400
Speaker 3: work outside, say as like a pe teacher or who

746
00:30:18,440 --> 00:30:20,480
Speaker 3: has a very active job or maybe some sort of

747
00:30:20,560 --> 00:30:23,560
Speaker 3: you know, labor intensive job. I don't mind coconut water.

748
00:30:23,600 --> 00:30:25,640
Speaker 3: There's some good electrolytes in there. A lot of the

749
00:30:25,720 --> 00:30:27,920
Speaker 3: brands are no added sugar. Yes, there's a bit of

750
00:30:28,120 --> 00:30:30,400
Speaker 3: natural sugar in there, but I do think if you're

751
00:30:30,480 --> 00:30:32,880
Speaker 3: using that from a hydration perspective, some sugar and some

752
00:30:33,040 --> 00:30:35,479
Speaker 3: carb isn't a bad thing. Like I've had clients who are,

753
00:30:35,720 --> 00:30:37,600
Speaker 3: you know, training for half marathons. They're out on a

754
00:30:37,640 --> 00:30:39,560
Speaker 3: twenty k run on the weekend. That's not my thing,

755
00:30:39,680 --> 00:30:41,400
Speaker 3: but they love it, and you know, they'll go for

756
00:30:41,560 --> 00:30:43,880
Speaker 3: like the low sugar Power Aid or the low sugar Gatorade,

757
00:30:43,880 --> 00:30:45,560
Speaker 3: and I say to them, no, you actually need the carb.

758
00:30:45,640 --> 00:30:47,760
Speaker 3: You need the sugar because you're trying to not just

759
00:30:47,920 --> 00:30:50,280
Speaker 3: rehydrate the body, but actually put some of the calories

760
00:30:50,320 --> 00:30:52,400
Speaker 3: and some of the energy back in. Because if you're

761
00:30:52,440 --> 00:30:54,680
Speaker 3: going for a two three hour run, your body can't

762
00:30:54,680 --> 00:30:56,560
Speaker 3: store that much energy. You actually need to have a

763
00:30:56,600 --> 00:30:58,200
Speaker 3: bit of a top up as you run. Your body

764
00:30:58,280 --> 00:31:00,760
Speaker 3: only stores about an hour's worth of glucken. So I

765
00:31:00,840 --> 00:31:03,800
Speaker 3: think coconut water can be a good hydrating option for

766
00:31:03,880 --> 00:31:07,160
Speaker 3: those who are really heavy or salty sweaters, or even

767
00:31:07,200 --> 00:31:09,160
Speaker 3: if you're just a bit sick of water, like sometimes

768
00:31:09,240 --> 00:31:11,240
Speaker 3: like water is great, Like we were always going to

769
00:31:11,240 --> 00:31:14,160
Speaker 3: advocate water first, but you know, sometimes people do just

770
00:31:14,240 --> 00:31:15,760
Speaker 3: get that little bit bored of it. So I don't

771
00:31:15,760 --> 00:31:18,200
Speaker 3: think that there's anything wrong with coconut water. I love

772
00:31:18,360 --> 00:31:20,240
Speaker 3: freezing at a really good tip. When I had my

773
00:31:20,320 --> 00:31:22,640
Speaker 3: first baby, Meal, she was a summer baby. Her birthday's

774
00:31:22,640 --> 00:31:25,760
Speaker 3: December the twenty seventh, and obviously I was like labor

775
00:31:25,760 --> 00:31:28,440
Speaker 3: all through summer. I was doing all the curb walking

776
00:31:28,520 --> 00:31:30,080
Speaker 3: to try and get her out, and she'll still like

777
00:31:30,160 --> 00:31:33,040
Speaker 3: five days over. It's horrible in summer. But my midwife

778
00:31:33,120 --> 00:31:35,400
Speaker 3: said to me, why don't you freeze some coconut water

779
00:31:35,560 --> 00:31:37,680
Speaker 3: in like little ice cube trays and just stuck on

780
00:31:37,760 --> 00:31:39,400
Speaker 3: that through labor. Like she was like, that's a really

781
00:31:39,440 --> 00:31:41,479
Speaker 3: good idea. A lot of women do that with summer babies,

782
00:31:41,760 --> 00:31:44,400
Speaker 3: So freezing coconut water into ice cube trays can make

783
00:31:44,440 --> 00:31:47,040
Speaker 3: a really refreshing addition to like a little bit of

784
00:31:47,080 --> 00:31:49,600
Speaker 3: a mocktail, a little more like her fruity as summer drink,

785
00:31:49,680 --> 00:31:52,000
Speaker 3: or if you made yourself a nice green smoothie, you

786
00:31:52,040 --> 00:31:53,720
Speaker 3: could pour her a green juice, you could put some

787
00:31:53,760 --> 00:31:55,400
Speaker 3: of the coconut ice cubes in there. I think that

788
00:31:55,400 --> 00:31:57,000
Speaker 3: would be a really nice choice. So I'm a big

789
00:31:57,040 --> 00:31:59,000
Speaker 3: fan of I don't have anything against it. I think

790
00:31:59,040 --> 00:32:01,800
Speaker 3: it's a lower calorie version compared to a lot of

791
00:32:01,880 --> 00:32:04,480
Speaker 3: other like smoothies and juices on the market, and you

792
00:32:04,560 --> 00:32:06,880
Speaker 3: do get the additional benefits of some you know, some

793
00:32:07,040 --> 00:32:08,040
Speaker 3: key nutrients as well.

794
00:32:08,520 --> 00:32:10,120
Speaker 2: Yeah, I'm not as big a fan as you are.

795
00:32:10,400 --> 00:32:13,280
Speaker 1: I think that it's you know, I think for active people, sure,

796
00:32:13,440 --> 00:32:14,840
Speaker 1: but I have a lot of people sort of adding

797
00:32:14,880 --> 00:32:19,720
Speaker 1: it to smoothies and protein drinks, and it basically is sugar. Like,

798
00:32:19,840 --> 00:32:22,560
Speaker 1: let's be very clear, you're adding sugar in like a serve.

799
00:32:22,640 --> 00:32:24,240
Speaker 1: I'm having a look at how much it's up to

800
00:32:24,280 --> 00:32:28,160
Speaker 1: sort of fifteen grams per serve. They do range in amount,

801
00:32:28,440 --> 00:32:32,400
Speaker 1: So the lowest sugar variety I can find is the

802
00:32:32,600 --> 00:32:35,840
Speaker 1: raw sea pure natural coconut water. So that one only

803
00:32:36,000 --> 00:32:40,440
Speaker 1: has preserve seven point one grams of sugar, so it's

804
00:32:40,480 --> 00:32:43,840
Speaker 1: still a bit over a table tea spoon, so equivalent,

805
00:32:43,960 --> 00:32:46,040
Speaker 1: say with a juice, you're probably getting closer to twenty.

806
00:32:46,120 --> 00:32:48,280
Speaker 1: So it's certainly a lighter choice, so I could see

807
00:32:48,280 --> 00:32:50,719
Speaker 1: why you might urg towards it, But I think if

808
00:32:50,760 --> 00:32:52,760
Speaker 1: you do use it to sort of flavor your smoothies,

809
00:32:52,800 --> 00:32:54,560
Speaker 1: a little bit of your protein shakes in the summer,

810
00:32:54,640 --> 00:32:56,760
Speaker 1: and you're not overly active, so you're really just using

811
00:32:56,800 --> 00:32:59,240
Speaker 1: it for the sweetness. Really check the labels and go

812
00:32:59,400 --> 00:33:01,480
Speaker 1: for the lowest one you can find, which the best

813
00:33:01,520 --> 00:33:02,240
Speaker 1: of my knowledge is.

814
00:33:02,240 --> 00:33:05,480
Speaker 2: The raw sea. So yeah, I'll often pull it out of.

815
00:33:05,520 --> 00:33:08,040
Speaker 1: Smoothies and things because I would rather my clients get

816
00:33:08,120 --> 00:33:10,640
Speaker 1: the sweetness from fruit, you know, if they're adding berries

817
00:33:10,680 --> 00:33:13,480
Speaker 1: in there. But certainly right, you know, for active people,

818
00:33:13,760 --> 00:33:17,240
Speaker 1: people who are doing hiking, who are lean fit, you know,

819
00:33:17,440 --> 00:33:19,880
Speaker 1: it is a lighter version of juices and cordials and

820
00:33:19,920 --> 00:33:22,040
Speaker 1: a better option there. So I think it sort of

821
00:33:22,040 --> 00:33:23,600
Speaker 1: sits in the middle, But do be mindful that it

822
00:33:23,680 --> 00:33:27,400
Speaker 1: does contain sugars in some cases added coconut cream too,

823
00:33:27,480 --> 00:33:29,080
Speaker 1: so it's worth checking the labels and look for the

824
00:33:29,160 --> 00:33:32,120
Speaker 1: lighter options. And in terms of electrolytes, we should say

825
00:33:32,120 --> 00:33:35,600
Speaker 1: it's potassium. It's compared to like, I don't think is

826
00:33:35,640 --> 00:33:38,000
Speaker 1: it magnesium too or just potassium. I think it's just

827
00:33:38,080 --> 00:33:39,920
Speaker 1: a little bit, yeah, a little bit. It's not the

828
00:33:40,000 --> 00:33:42,160
Speaker 1: same as an electrolyte drink. So it's not the same

829
00:33:42,200 --> 00:33:44,440
Speaker 1: as gatorade or powerade. If you're a salty sweater, you

830
00:33:44,520 --> 00:33:47,480
Speaker 1: really need to have that more concentrated electrolytes. And so

831
00:33:47,560 --> 00:33:49,560
Speaker 1: for example, I've got some clients you hike. They use

832
00:33:49,600 --> 00:33:52,160
Speaker 1: the formulations that you get through sort of bike shops

833
00:33:52,200 --> 00:33:55,400
Speaker 1: and formulations like that. It's certainly not for someone who cramps.

834
00:33:55,440 --> 00:33:58,520
Speaker 1: It's more in general hydration solution when it's potassium. In

835
00:33:58,560 --> 00:34:00,000
Speaker 1: particular that coconut water is high.

836
00:34:01,040 --> 00:34:01,640
Speaker 2: All right, LeAnn.

837
00:34:01,840 --> 00:34:03,440
Speaker 1: Well, that brings us to the end of the Nutrition

838
00:34:03,600 --> 00:34:06,880
Speaker 1: Couch for another episode, And if you have not already,

839
00:34:06,960 --> 00:34:09,880
Speaker 1: please check out our website designed by Dietitians, because we

840
00:34:10,040 --> 00:34:13,040
Speaker 1: have just launched a whole range of new products there,

841
00:34:13,200 --> 00:34:17,920
Speaker 1: including Creating specifically formulated for women. So it's really worth

842
00:34:17,960 --> 00:34:20,120
Speaker 1: having a look, and you will also hear a new

843
00:34:20,200 --> 00:34:24,440
Speaker 1: special episode dedicated to these new products. Creating is probably

844
00:34:24,480 --> 00:34:29,200
Speaker 1: the buzzword in nutritional supplementation, particularly for Perry and postmenopausal women,

845
00:34:29,560 --> 00:34:31,560
Speaker 1: and I believe that we are the first dieticians to

846
00:34:31,600 --> 00:34:35,440
Speaker 1: bring out a specially formulated supplement for women with creatom

847
00:34:35,719 --> 00:34:37,680
Speaker 1: So we're talking a lot more about that, but check

848
00:34:37,719 --> 00:34:40,000
Speaker 1: it out, designed by dietitians, and we will see you

849
00:34:40,080 --> 00:34:42,000
Speaker 1: next Wednesday for our regular episode Drops.

850
00:34:42,080 --> 00:34:43,920
Speaker 2: Have a great weeks, catch you guys next week.