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Speaker 1: Are you one of the many people who has the

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Speaker 1: best of intentions when it comes to your diet and exercise,

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Speaker 1: but find that it all falls out the window when

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Speaker 1: you are busy eating out or at social events, when

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Speaker 1: you have little control over what food is served and whent.

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Speaker 1: On today's episode of The Nutrition Couch, LeAnn and I

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Speaker 1: share our thoughts on the power of planning and some

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Speaker 1: of the practical strategies that will help keep you on

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Speaker 1: track no matter where you are eating and who you

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Speaker 1: were with. Hi, I'm Susie Burrow and I'm Liam Wood,

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Speaker 1: and welcome to the Nutrition Couch, a bi weekly chat

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Speaker 1: on everything that is new in the world of diets,

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Speaker 1: food and nutrition, as well as the power of planning.

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Speaker 1: Today we talk adults and their lunches and how you

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Speaker 1: can guarantee that you won't be lured to the food

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Speaker 1: court when you're at work. Each week, and our listener

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Speaker 1: question is asking us what is the ideal carbohydrate distribution

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Speaker 1: for fat loss? But leanne getting very close to stuff

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Speaker 1: over a week until I'll be up in Brisbane for

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Speaker 1: our first of our live series of events in Brisbane,

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Speaker 1: Sydney and Melbourne. What have we been so busy every

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Speaker 1: day on. That's why we're recording late, because we're just

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Speaker 1: crazy busy getting organized, don't we.

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Speaker 2: Yes. August the twentieth is the first Brisbane event. We

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Speaker 2: are hosting it at the Greek Club. There is a

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Speaker 2: Barista Coffee for all our coffee lovers out there. We

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Speaker 2: have the most epic goodie bags. Susan and I have

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Speaker 2: been chasing sponsors for weeks now and we cannot wait

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Speaker 2: to share what is in those epic gooody bags. So

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Speaker 2: just come for the goodie bag, guys in the Barista coffee.

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Speaker 2: That's all you want to do. But there is also

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Speaker 2: some epic topic and content that we will also be

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Speaker 2: talking about.

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Speaker 1: I think, you know, for me, it's really about coming

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Speaker 1: together with a great energy. You know, I think in

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Speaker 1: the past couple of years, a lot of us have

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Speaker 1: been isolated, and you know, you forget there's a real

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Speaker 1: positive energy with people who are like minded and trying

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Speaker 1: to look after themselves and eat well and.

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Speaker 2: Get their energy.

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Speaker 1: And I think it'll be an amazing buzz in the room,

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Speaker 1: you know. I think it's been an opportunity for us

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Speaker 1: to come together because of course we live in different states,

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Speaker 1: so we always have great time when we actually spend

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Speaker 1: time together and of course our third member David, who

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Speaker 1: will be there. But it's a chance for us to

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Speaker 1: really get hands on with some of the products we

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Speaker 1: love and share them with you because we talk about them.

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Speaker 1: But you'll see a lot of social media around our

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Speaker 1: sponsors and people whose products we're very proud to highlight

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Speaker 1: as part of the goody Bags. So I think here,

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Speaker 1: it's a really nice event and it will be for

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Speaker 1: sale after the event as well if you're not able

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Speaker 1: to attend or in states or regional areas, so keep

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Speaker 1: in mind that you won't miss out entirely, although you

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Speaker 1: won't get the goody bag, which may inspire you to

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Speaker 1: do it when we do it again next year. So

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Speaker 1: very exciting time. It's going to be a busy week

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Speaker 1: thoughly in because yeah we've still got plenty to do,

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Speaker 1: I know.

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Speaker 2: And also don't forget, guys, this is an investment in

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Speaker 2: your health. If you're thinking, oh, you know, particularly the

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Speaker 2: mum gilt. You know, we put everybody first. We never

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Speaker 2: want to spend any money on ourselves. This is the

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Speaker 2: time to ask your Christmas presents early this year because

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Speaker 2: this is an absolute investment in not only your health,

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Speaker 2: but the health of your family long term as well.

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Speaker 2: So this is something where Susy and I will not

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Speaker 2: be talking about this sort of content on the podcast.

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Speaker 2: You know, we give away so much value on the podcast.

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Speaker 2: This is specific content just for our events. Hormones, gut health,

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Speaker 2: fat loss, barriers to fat loss, of psychology around eating.

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Speaker 2: There are things we're deep diving too, you know into

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Speaker 2: in the event and of course our Cumula panel where

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Speaker 2: you guys can ask if anything that you want. So

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Speaker 2: you've got one week left or just under a week

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Speaker 2: left until the Brisbane event, so make sure you get

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Speaker 2: in and get tickets at the nutritioncounch dot com and

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Speaker 2: ask Santa to come early.

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Speaker 1: Oh I like it. Okay, Well, moving on to our

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Speaker 1: media Slash Newsy event this week, and one of the

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Speaker 1: reasons I feel so passionately about people promoting nutrition in

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Speaker 1: a mass level, whether it's not a podcast or in

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Speaker 1: the media, is that they're clinicians because each and every

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Speaker 1: day it's a working model where we learn from our clients.

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Speaker 1: We are able to implement strategies and evidence based practice

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Speaker 1: and see how it works in real life. And there's

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Speaker 1: not a clinic day leand that goes past where I

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Speaker 1: don't make a list of notes of topics and things

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Speaker 1: that have come up for my clients that I use

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Speaker 1: in my own writing, and of course here on the potty.

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Speaker 1: And so this was a client example that came up

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Speaker 1: for me that I just loved and I really wanted

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Speaker 1: to share it straight away. I think I texted you

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Speaker 1: and said, I've got a great topic coming up. And

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Speaker 1: so this client of mine and I try and do

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Speaker 1: a general description so that i't really know who they are.

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Speaker 1: I think this client will know this kind of mine

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Speaker 1: as a young, relatively young girl, and she's got an

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Speaker 1: executive job, very very busy, and she wanted to lose

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Speaker 1: some kilos before a significant birthday. So I want to

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Speaker 1: say she wanted to lose ten kilos in a relatively

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Speaker 1: short period of time because it's coming up to a

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Speaker 1: big holiday at a big celebration, and she wants to

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Speaker 1: feel her best. But of course the issue for her

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Speaker 1: is there's a lot of socializing coming up, and so

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Speaker 1: really it's she wanted to go quite strict, but then

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Speaker 1: there had to be some options for eating out and

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Speaker 1: being away from the home and events and parties that

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Speaker 1: are a big part of her life, both as a

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Speaker 1: professional working woman and also as someone about to have

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Speaker 1: a big birthday. So one of the things that I

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Speaker 1: had her work on was in this lead up to

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Speaker 1: the big event, she sort of lost three to five

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Speaker 1: kilos and then she's just wanting to maintain those losses

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Speaker 1: as we get closer to the birthday. She had sent

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Speaker 1: I said to her, Look what I want you to

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Speaker 1: do is I want you to write out all of

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Speaker 1: the social occasions you've got coming up. I then want

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Speaker 1: you to basically in your mind make a plan. And

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Speaker 1: the reason I said that to her was that subconsciously

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Speaker 1: myself as a dietician and hopefully long term with my

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Speaker 1: own clients i'm teaching them, there would be very few

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Speaker 1: days that I roughly wouldn't know what I was going

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Speaker 1: to eat. You know, even if I was going for dinner,

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Speaker 1: I would probably have an idea where I was going

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Speaker 1: and roughly think to myself, right, I'm going to an

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Speaker 1: Asian restaurant, I'm going to have some dumplings, and I

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Speaker 1: might have a couple of alcoholic drinks. Or for example,

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Speaker 1: last night, Chris and I went to an Italian restaurant.

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Speaker 1: They do an amazing crab past, so I knew all

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Speaker 1: day that I would probably have a relatively heavy dinner,

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Speaker 1: so I, you know, in the day, didn't perhaps eat

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Speaker 1: as much or exercised, just knowing that I was having

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Speaker 1: a pretty big dinner or salad in the day, for example.

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Speaker 1: So what I wanted this client to do was to

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Speaker 1: really start to map out what was coming up for

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Speaker 1: her and basically make a plan in advance, so she

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Speaker 1: wouldn't go into these social occasions and just let all

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Speaker 1: the dietary foundations we'd been working on for out the window,

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Speaker 1: and so she would yes indulge if there were heavier food,

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Speaker 1: but for example, if she was going to a drinks

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Speaker 1: event at six o'clock at night where there was probably

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Speaker 1: just fatty canapays and poor quality food, that she would

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Speaker 1: have a super a salad and a substantial snack, you know,

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Speaker 1: a couple of hours before, so that she wouldn't arrive

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Speaker 1: starving and be off to make smart choices. Now, that

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Speaker 1: is basically planning in advance, but there's also quite a

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Speaker 1: lot of theory behind it. And one of the key

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Speaker 1: theories that guides that is one called intention formation, which

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Speaker 1: is some very old psychological research. Now you know, we're

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Speaker 1: looking at twenty years old. That basically says goal achievement

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Speaker 1: is more likely to be achieved when you have intention,

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Speaker 1: but not just the intention of eating well, but translated

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Speaker 1: into plans, so how you are actively going to implement that.

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Speaker 1: So what we often see leanne is people who say, right,

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Speaker 1: I'm going out for dinner, going to a function or event,

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Speaker 1: and I'm going to try to make healthy choices. But

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Speaker 1: what this theory is saying is that is not enough.

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Speaker 1: Intention isn't enough when we're exposed to large amounts of stimulus, information,

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Speaker 1: and environment that is conducive to overeating. You actually have

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Speaker 1: to have a plan. And so what I was doing

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Speaker 1: with my client is based on that theory, where I

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Speaker 1: wanted her to really write it down, so even if

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Speaker 1: it didn't go exactly to plan, there was a strong

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Speaker 1: foundation there. And so I can report that she's doing

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Speaker 1: really well even though she's been eating out multiple times

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Speaker 1: a week, her diet is on track, she's continued to

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Speaker 1: lose weight, which is unheard of when you've got someone

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Speaker 1: eating multiple meals multiple meals out most of the time.

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Speaker 1: But she's been very focused on that planning phase. So

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Speaker 1: I wanted to discuss it because I know we both

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Speaker 1: feel strongly about planning in general, and for health professionals

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Speaker 1: it becomes a subconscious thing. We just do it. But

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Speaker 1: it is something that I was really trying to teach

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Speaker 1: her and she's really picked up very well on it

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Speaker 1: because she's very diligent at writing out what's happening each week,

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Speaker 1: and when, for example, she's going to a cannopey function

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Speaker 1: or she's going to a birthday, she might say, look,

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Speaker 1: I am going to have some cake there, but I'm

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Speaker 1: going to do a run the next day and then

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Speaker 1: I'm going to have a later breakfast. So when it's

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Speaker 1: written down and documented, goal outcome is significantly more likely.

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Speaker 1: And so as a strategy for people struggling when they're

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Speaker 1: eating out, it can be very easy just to start

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Speaker 1: to write down what's coming up that may be challenging

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Speaker 1: and put a plan together to pre empt that, and

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Speaker 1: you're just more likely to keep on track than you

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Speaker 1: are if you don't go in with any very specific

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Speaker 1: plans around that eating out. So I liked it because

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Speaker 1: it was a real case example of someone who did

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Speaker 1: it and to show that it worked really well. But

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Speaker 1: specifically I find for clients eating out in the week

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Speaker 1: very confronting in some cases when they've been sort of

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Speaker 1: on track with their diet for a long time, and

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Speaker 1: so just making that list, whether it's I'm going to

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Speaker 1: have a snack here, I'm going to take something in

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Speaker 1: my handbag, I'm going to pack some extra vegues the

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Speaker 1: night before, I'm going to have a limit on three cannopas,

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Speaker 1: I'm going to drink soda water in between, and actually

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Speaker 1: writing it is the difference often between achieving it or

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Speaker 1: just leaving it into an idealistic theory that we'd like

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Speaker 1: to follow.

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Speaker 2: I love that, and the planning is keen. That's something

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Speaker 2: I teach my clients all the time as well, particularly

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Speaker 2: on the Thursday out front, and I always check in

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Speaker 2: with them and say, hey, guys, what's the plan for

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Speaker 2: the weekend. Have we got a bit of a budget

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Speaker 2: left for the week? Do we want to chat through

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Speaker 2: some menus? And often what I do with my clients

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Speaker 2: Susie is I make them pick two choices. So we go, right,

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Speaker 2: we're going to this Italian place, this is where we're

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Speaker 2: going for drinks. Let's choose two choices from the menu.

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Speaker 2: Because often what happens is we go Okay, they fish

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Speaker 2: in them veggies, or maybe we're going to have half

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Speaker 2: a pizza and a salad. Whatever the option is that

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Speaker 2: looks great. They get there and the restaurant's like, oh sorry,

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Speaker 2: this isn't available, and they're like, oh crap, what am

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Speaker 2: I going to do now? So I always like to

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Speaker 2: plan and then plan again. So I like an option

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Speaker 2: A and a option B, and I do that in

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Speaker 2: my own life as well. So as nutrition professionals, eating

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Speaker 2: well comes a bit easier to us than so the

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Speaker 2: standard person. But exercise for me, you know, I work

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Speaker 2: with a lot of personal trainers and they find exercises easy,

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Speaker 2: but nutrition is what they struggle with. For me, it's exercise.

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Speaker 2: I really have to try and kind of motivate myself

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Speaker 2: to get there. And this morning I had two plans.

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Speaker 2: I said, I really want to hit the gym today.

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Speaker 2: My goal really at the moment is to build up

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Speaker 2: my strength and gain my muscle mass back that I

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Speaker 2: lost through pregnancy. So I said to David, all right,

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Speaker 2: we're going to hit the gym. The alarms at for

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Speaker 2: five forty five, We're going to go for six to

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Speaker 2: seven am. And the goal was for to see if

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Speaker 2: his mum was available, took up to me or in

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Speaker 2: the morning and I said, and if all that fails,

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Speaker 2: or we'll hit the gym just before I do a

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Speaker 2: podcast with Susie at one point thirty. And so we

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Speaker 2: woke up this morning MEAs picked up a little bug.

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Speaker 2: At the moment she didn't sleep very well. She needed

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Speaker 2: a feed at three she was up again at four thirty.

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Speaker 2: We were exhausted, and then Davids one was unavailable to

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Speaker 2: look after her, and so we're like, right, plan went

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Speaker 2: out the window, went for a little walk instead, went

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Speaker 2: to get a coffee, came back and I said, right,

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Speaker 2: I've committed. I've got the time of my dir. I

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Speaker 2: blocked it out so nobody else could book in and

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Speaker 2: I went to the gym and I got it done.

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Speaker 2: So I always liked the plan A and the plan

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Speaker 2: be option because often the first option doesn't go to plan.

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Speaker 2: And if you're planning on going to the gym and

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Speaker 2: you have a bad night's sleep, or you sleep through

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Speaker 2: the alarm, or you get up and it's pouring ran

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Speaker 2: and you're like, I don't want to walk there, you

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Speaker 2: kind of want an option B. AND's often what happens

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Speaker 2: is people go all or nothing. They've got the plan

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Speaker 2: and it doesn't got to plan, so it's out the window.

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Speaker 2: So I always get my clients to plan a plan

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Speaker 2: A and a plan B. And I'm a big fan

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Speaker 2: of planning in terms of meal prepping your food or

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Speaker 2: you nutrition for the week as well, because often what

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Speaker 2: happens is if we don't clients don't plan it head

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Speaker 2: to what they're going to have, they spend a lot

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Speaker 2: more time in the supermarket. So they're going to the

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Speaker 2: grocery shop on a Sunday and then they're going back

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Speaker 2: on Tuesday, they're going back on Thursday, they need more

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Speaker 2: food on Friday. And the more times we go, the

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Speaker 2: more attempted we are to put all of that sort

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Speaker 2: of overly process or what I sort of termed soul

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Speaker 2: foods into our trolley, and we're more likely to get

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Speaker 2: off track and we're more likely to go through the

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Speaker 2: drive through or order some Uber eats. If the choice

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Speaker 2: is I had to go to the grocery store, then

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Speaker 2: come home then cook dinner, it becomes more of a

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Speaker 2: chore and it takes a lot more time out of

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Speaker 2: the day, versus if we can just plan our meals

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Speaker 2: for the week, write a big grocery list and do

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Speaker 2: one shop for the week. That is so much better

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Speaker 2: than having to go back multiple times. So even if

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Speaker 2: you're not a fan of meal prepping, if you'd like

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Speaker 2: to cook fresh every night, just plan out the meals

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Speaker 2: that you're going to have. Remember, as kids, Mum had

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Speaker 2: a like a whiteboard in the kitchen and she'd write

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Speaker 2: all of the meals for the week because A, ashe

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Speaker 2: was sick of us going Mum, what's for dinner, She's like,

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Speaker 2: look at the board, and B she did it from

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Speaker 2: a budgeting perspective as well, because she hated ways, she

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Speaker 2: hated throwing things out, and she hated making multiple trips

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Speaker 2: to the supermarket every single day. So she'd plan out

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Speaker 2: all the meals on a Sunday night, just say, look

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Speaker 2: at the board. You know exactly what's for dinner. And

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Speaker 2: if we were hungry in advance, she's like, well you

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Speaker 2: can start making dinner. This is when obviously we're a

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Speaker 2: bit older, sort of teenage years, she's like, we've got

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Speaker 2: takers tonight, we can start prepping the letters. If you're

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Speaker 2: hungry and you want us to eat earlier, because I'm

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Speaker 2: not going to start doing it till then, so it

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Speaker 2: was a really good sort of way. But I think

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Speaker 2: I've been planning with my nutrition for years and it's

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Speaker 2: it's a skill that's really served me well. And like

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Speaker 2: we both do, it's what we teach our clients because

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Speaker 2: I always say planning is the key to success.

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Speaker 1: Planning is the key to dietary success.

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Speaker 2: So many people don't do it. Yeah, and we just

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Speaker 2: rely on motivation.

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Speaker 1: Can I say your mother was just a dietician before

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Speaker 1: her time, wasn't she? She absolutely was, Like she's amazing,

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Speaker 1: Like I just feel like she's taught us everything, really, and.

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Speaker 2: She's so bummeduse she can't get the day of work.

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Speaker 2: I didn't tell her about the events to too late

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Speaker 2: that she's put in six weeks pre notice to get

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Speaker 2: a day off from worker. They're a bit rough, and

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Speaker 2: so she's so upset that she can't come to the event.

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Speaker 2: But she is cooking you a massive Malaysian Chinese meal

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Speaker 2: when you do come up, So she's very excited about that.

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Speaker 2: She's very special your mom, hundred percent. But yeah, and

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Speaker 2: I liked my clients to have the default meals in

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Speaker 2: the week because just how busy people are, so just

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Speaker 2: knowing that every Monday it's this, so you don't have

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Speaker 2: to actually think each time, and it just becomes on

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Speaker 2: AUTOQ and not wasting that time and energy. So I

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Speaker 2: think there's so many opportunities to plan and prep in advance.

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Speaker 2: And I think whether you may have it down pat

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Speaker 2: in terms of your lunches, we're going to talk about

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Speaker 2: lunches in a second. You may have it down pat

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Speaker 2: in terms of your dinners, but if eating out is

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Speaker 2: tripping you up, I strongly encourage you to start making

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Speaker 2: some notes. And the great thing about phones as well

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Speaker 2: here is that you can just make notes in your

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Speaker 2: phone so quickly when you're waiting in a queue somewhere

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Speaker 2: or just hanging around, knowing what you've got coming up,

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Speaker 2: and in more cases than not it you often do

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Speaker 2: need to assume the food that's going to be available

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Speaker 2: is probably pretty poor and or indulgent. So in that instance,

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Speaker 2: you're either going to eat a lot more than you

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Speaker 2: used to and that's okay as long as you have

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Speaker 2: a buffer, or you need to pre empt it so

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Speaker 2: you don't arrive starving, and then you can make more

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Speaker 2: informed decisions about what you're eating rather than just eating

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Speaker 2: everything that crosses your path because you're starving. And as

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Speaker 2: we said, talking about lunch boxes in a second, or

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Speaker 2: even planning, just taking that little snack for laternon before

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Speaker 2: you head out can be the difference between overeating hundreds

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Speaker 2: and hundreds of calories. So, as I said, my client's

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Speaker 2: doing really well with just mapping out, and long term

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Speaker 2: she won't have to write it down because it'll just

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Speaker 2: be normal for her to grab something before she goes

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Speaker 2: and not overeat when she's out on poor quality food.

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Speaker 2: But until it becomes a habit, and as I said,

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Speaker 2: it's called intention formation, it's just not about having an intention,

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Speaker 2: You've actually got to have the plan to go with it.

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Speaker 2: And that's so true. And I've heard time and time again,

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Speaker 2: even friends of mine, they go, oh, you know, I

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Speaker 2: was planning and doing this, and then I got there

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Speaker 2: and the only thing that was available was pizza. You know.

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Speaker 2: Like a friend said to me the other day, she

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Speaker 2: was on her health kick and she gives me a

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Speaker 2: bit of an update every week, and she said, I

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Speaker 2: was going over to my husband's friend's house and we

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Speaker 2: got there and he said, you know, we'd have dinner

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Speaker 2: with them, and they'd ordered pizza. For dinner, and she's like,

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Speaker 2: what did I do? I just ate the pizza. And

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Speaker 2: so you know, if she'd had a bit of a buffer,

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Speaker 2: like as you suggested, a veggie soup, a big leafy

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Speaker 2: green salad before she went, she wouldn't have eaten four

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Speaker 2: five slices like she did. Maybe she would have only

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Speaker 2: needed two or three slices of pizza. So even one

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Speaker 2: less makes a difference when it comes to I mean,

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Speaker 2: her goal was fat loss and developing a healthy lifestyle.

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Speaker 2: And then she's said to me and afterwards because I

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Speaker 2: was so hungry at like four or five slizes, and

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Speaker 2: I felt crap afterwards because it was so greasy, and

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Speaker 2: I felt so sluggish the whole next day. So I

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Speaker 2: think that planning is absolutely key. And I think it's

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Speaker 2: a really nice reminder as well, because I feel like

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Speaker 2: in winter we kind of drop the ball a little

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Speaker 2: bit when it comes to healthy eating, don't we, And

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Speaker 2: then we sort of pick it back up again when

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Speaker 2: spring comes.

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Speaker 1: Well, it goes back to something we've spoken about before.

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Speaker 1: You're either on or you're off, as opposed to accepting

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Speaker 1: that there's no perfection and it's just about making the

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Speaker 1: best decision you can at the time, but we don't

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Speaker 1: have control over the environments. But what you do have

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Speaker 1: control over is how you go into some of those environments.

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Speaker 1: So planning and making some strategies to take control and

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Speaker 1: not be a victim to those will go a long

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Speaker 1: way in getting a great balance between eating out. But

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Speaker 1: they're not overeating poor quality food just because it's crossed

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Speaker 1: your path.

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Speaker 2: Absolutely, And speaking of planning, the client case study today

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Speaker 2: was a topic that somebody sent through to us on Instagram,

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Speaker 2: and the idea was around adult lunchboxes. And I love

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Speaker 2: this because so you do a few lunchboxes on your

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Speaker 2: Instagram as well, So I thought this was great. And

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Speaker 2: the question actually came from a lady who I assume

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Speaker 2: worked on like a big farm or something. And so

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Speaker 2: I don't have access to a fridge, I don't have

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Speaker 2: access to a stove or cooked up. I can't warm

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Speaker 2: things up in a microwave. I basically take a lunchbox,

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Speaker 2: but it's full of like package type snacks. How can

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Speaker 2: I make you know adult lunchbox is a lot healthier.

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Speaker 2: So I'll tell you my sort of formula, SUSI I

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Speaker 2: must admit I work with a lot of clients who

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Speaker 2: you know, they're in the office of their homes. They

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Speaker 2: do have you know, they can cook their lunch fresh.

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Speaker 2: They can warm something up in a microwave. So I

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Speaker 2: really do like this idea of an adult lunchbox because

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Speaker 2: I do find it quite practical. And my first tip

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Speaker 2: would be just to take an ice brick with you,

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Speaker 2: or to have like a bit of a cooler bag

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Speaker 2: so that you can actually, you know, the foods that

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Speaker 2: you take don't have to be just non perishable foods.

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Speaker 2: You can take some protein, you can take some yoga,

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Speaker 2: you can take some cheese. So my formula is pretty simple.

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Speaker 2: It's basically how you build a balanced meal. It's one protein,

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Speaker 2: one fat, one carb, and some sort of ven. So

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Speaker 2: protein options for an adult lunchbox could look like meatballs

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Speaker 2: and meatballs. I'm saying because I made me these beautiful

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Speaker 2: beef and veggie meatballs as part of her she get

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Speaker 2: you know, a bit of iron and that baby lead

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Speaker 2: weeding journey. So I've had meat balls in my mind,

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Speaker 2: So meat balls could be a good protein option. They

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Speaker 2: fit in a nice little lunch box. Boiled eggs are perfect,

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Speaker 2: a tin of tuna, a four bean mix. If you

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Speaker 2: don't want to hit anything up, or you don't have

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Speaker 2: an ice prick. A frittata could be a really nice option,

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Speaker 2: or some good quality Greek yogurt as well could be

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Speaker 2: a good protein option. Fats are pretty easy. Handful of nuts,

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Speaker 2: some guacamole, some cheese, all those little round little you

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Speaker 2: know those baby Bell brand they're pretty good. Awesome olives

433
00:17:26,600 --> 00:17:29,600
Speaker 2: as well. Olives are a really nice fat sauce. Carboys,

434
00:17:29,640 --> 00:17:31,400
Speaker 2: you could use a little bit of sushi. You could

435
00:17:31,440 --> 00:17:33,639
Speaker 2: do some energy balls where you've got some like dates

436
00:17:33,680 --> 00:17:35,879
Speaker 2: and nuts and some fruit blended up. You could do

437
00:17:35,920 --> 00:17:38,560
Speaker 2: a homemade muffon. You could do some leftover fried rice.

438
00:17:38,760 --> 00:17:40,800
Speaker 2: I think the options are kind of endless. Carboys. You

439
00:17:40,800 --> 00:17:43,000
Speaker 2: could do a nice like wrap or a sandwich as well,

440
00:17:43,240 --> 00:17:45,600
Speaker 2: And then of course you need to have that veggie volume.

441
00:17:45,640 --> 00:17:48,480
Speaker 2: So basically just some veggie sticks and a lower calorie dip,

442
00:17:48,520 --> 00:17:52,040
Speaker 2: maybe a salser, maybe a sizziki. Some cherry tomatoes are always

443
00:17:51,960 --> 00:17:53,720
Speaker 2: good to munch on in a lunch box as well.

444
00:17:53,800 --> 00:17:56,119
Speaker 2: So I think as much color as possible, at as

445
00:17:56,200 --> 00:17:59,040
Speaker 2: much fresh home prepared things as possible. I think people

446
00:17:59,080 --> 00:18:01,159
Speaker 2: fall into the mistake of going I'm going to take

447
00:18:01,200 --> 00:18:03,040
Speaker 2: a pack at a popcorn, I'm going to take a muslibar,

448
00:18:03,119 --> 00:18:04,479
Speaker 2: I'm going to take a fruit stick, and I'm going

449
00:18:04,520 --> 00:18:06,640
Speaker 2: to take a protein ball. And a lot of these

450
00:18:06,640 --> 00:18:09,720
Speaker 2: things are coming in packets. They're overly processed, so the

451
00:18:09,840 --> 00:18:12,439
Speaker 2: volume of those foods is quite low, so you're eating

452
00:18:12,480 --> 00:18:15,040
Speaker 2: more calories, but you're not feeling that full. So what

453
00:18:15,080 --> 00:18:17,479
Speaker 2: we want is really those volume dnce options like the

454
00:18:17,480 --> 00:18:21,080
Speaker 2: berries of fresh fruit, the veggie sticks, things that fill

455
00:18:21,160 --> 00:18:24,280
Speaker 2: us up for less calories essentially, So volume dance eating

456
00:18:24,320 --> 00:18:26,399
Speaker 2: is something that Susie and I both do, and I

457
00:18:26,400 --> 00:18:28,840
Speaker 2: actually had an episode on it on my podcast with

458
00:18:28,880 --> 00:18:31,879
Speaker 2: another dietitian Paula, who's excellent as well in her whole

459
00:18:31,960 --> 00:18:34,760
Speaker 2: jam is volume based eating. So if our listeners are

460
00:18:34,800 --> 00:18:36,840
Speaker 2: interested in more volume based eating, they can go and

461
00:18:36,920 --> 00:18:39,800
Speaker 2: check out the volume based Eating podcast on the Leonwald

462
00:18:39,880 --> 00:18:40,640
Speaker 2: Nutrition Podcast.

463
00:18:40,680 --> 00:18:43,160
Speaker 1: Shout out to Paula. Actually is it the moving Dietitian.

464
00:18:43,240 --> 00:18:46,480
Speaker 1: It's her Instagram moving. She does some amazing stuff, so yeah,

465
00:18:46,520 --> 00:18:48,800
Speaker 1: she's some really novel ways of looking at volume. You

466
00:18:48,840 --> 00:18:50,800
Speaker 1: know what I picked up when you're just talking that

467
00:18:50,840 --> 00:18:53,200
Speaker 1: you put cheese in as a fat, which I think

468
00:18:53,240 --> 00:18:55,800
Speaker 1: is fantastic because my clients were all counted as protein,

469
00:18:55,840 --> 00:18:58,119
Speaker 1: and I'll say, oh, there's a bit, but it's not really,

470
00:18:58,160 --> 00:18:59,159
Speaker 1: it's more fats.

471
00:18:58,960 --> 00:18:59,760
Speaker 2: It's more fat.

472
00:19:00,520 --> 00:19:03,640
Speaker 1: The other food I thought of was cottage cheese. Oh

473
00:19:03,760 --> 00:19:06,359
Speaker 1: you like cottage cheese. It's a really really good source

474
00:19:06,359 --> 00:19:10,439
Speaker 1: of protein. And yeah, I think that. The beautiful thing

475
00:19:10,480 --> 00:19:12,320
Speaker 1: about the lunch boxes and the thing I like about

476
00:19:12,359 --> 00:19:14,160
Speaker 1: it because I put them on my Instagram and people

477
00:19:14,160 --> 00:19:16,040
Speaker 1: think they're for kids, but to be honest, they're really

478
00:19:16,040 --> 00:19:18,960
Speaker 1: more adult based lunchboxes because I wouldn't waste my time

479
00:19:19,000 --> 00:19:21,360
Speaker 1: putting together something so fabulous for kids. They don't care

480
00:19:21,440 --> 00:19:23,320
Speaker 1: like they're happy with a vegemite sandwich and my kids

481
00:19:23,359 --> 00:19:26,040
Speaker 1: are a sausage of all things, and that doesn't really

482
00:19:26,040 --> 00:19:29,600
Speaker 1: photograph very well for Instagram. So the lunch boxes I

483
00:19:29,600 --> 00:19:31,760
Speaker 1: put up are really more adult ones. And I love

484
00:19:31,920 --> 00:19:33,639
Speaker 1: the boxes. I love. There's a couple of people on

485
00:19:33,680 --> 00:19:35,920
Speaker 1: Instagram who've got amazing ones, but I've just got one

486
00:19:35,920 --> 00:19:39,000
Speaker 1: from Big w which is a metal one with compartments

487
00:19:39,040 --> 00:19:40,960
Speaker 1: I love. And the reason I love it is that

488
00:19:40,960 --> 00:19:42,840
Speaker 1: there's a really big section for the protein and the

489
00:19:42,880 --> 00:19:45,399
Speaker 1: salad and the vege. Because I'm sure you'll agree with

490
00:19:45,400 --> 00:19:47,880
Speaker 1: me lean. If you're giving feedback to clients, they never

491
00:19:47,920 --> 00:19:50,359
Speaker 1: have enough salad and veggie bulk in the day. You know,

492
00:19:50,600 --> 00:19:52,480
Speaker 1: you need two three cups, so you don't just need

493
00:19:52,560 --> 00:19:54,600
Speaker 1: celery sticks or carrot sticks. You need that and a

494
00:19:54,640 --> 00:19:57,760
Speaker 1: salad or a soup, so that works well. I find

495
00:19:57,800 --> 00:20:00,159
Speaker 1: it keeps things like the seeded crackers or homeless to

496
00:20:00,160 --> 00:20:02,479
Speaker 1: control pustion wise, because it's easy to eat way too

497
00:20:02,520 --> 00:20:04,760
Speaker 1: much of those. But I think it's just a way

498
00:20:04,800 --> 00:20:07,520
Speaker 1: of nurturing yourself as well, because I have mums who'll

499
00:20:07,520 --> 00:20:09,800
Speaker 1: spend hours packing the kids lunch and then they'll just

500
00:20:09,960 --> 00:20:12,520
Speaker 1: have nothing for themselves. So I like people to sit

501
00:20:12,600 --> 00:20:14,480
Speaker 1: do it at night, the night before, which links into

502
00:20:14,480 --> 00:20:16,960
Speaker 1: our chat on planning. You know, take control of the

503
00:20:17,000 --> 00:20:19,760
Speaker 1: morning and get it done the night before. Prepare the

504
00:20:19,800 --> 00:20:22,359
Speaker 1: wraps or the sushi or whatever it is you're serving

505
00:20:22,359 --> 00:20:24,479
Speaker 1: all the leftovers in the lunch boxes for you and

506
00:20:24,560 --> 00:20:27,720
Speaker 1: the kids, and as soon as you've made yourself a

507
00:20:27,760 --> 00:20:31,080
Speaker 1: beautiful lunch. It's a way of self care, it's nurturing,

508
00:20:31,160 --> 00:20:33,520
Speaker 1: it's giving you, setting you up for a successful day.

509
00:20:34,119 --> 00:20:35,800
Speaker 1: And I always do them the night before. I just

510
00:20:35,840 --> 00:20:38,760
Speaker 1: think starting on a new day at early cracker daughter

511
00:20:38,760 --> 00:20:40,560
Speaker 1: and hoping everything's going to go to plan, so you've

512
00:20:40,560 --> 00:20:42,760
Speaker 1: got time to make a decent lunch is really hoping

513
00:20:43,080 --> 00:20:45,320
Speaker 1: for a miracle in modern life. So do it the

514
00:20:45,400 --> 00:20:47,760
Speaker 1: night before with a cup of tea or you might

515
00:20:47,760 --> 00:20:49,600
Speaker 1: be sipping on a nice glass of wine and put

516
00:20:49,640 --> 00:20:51,480
Speaker 1: them together. And there's a real art that comes in

517
00:20:51,520 --> 00:20:55,000
Speaker 1: a real self care And when you've got a beautiful present,

518
00:20:55,080 --> 00:20:58,120
Speaker 1: beautiful presented lunch to look at and eat and look

519
00:20:58,160 --> 00:21:01,520
Speaker 1: forward to having, suddenly trition is easy because you've got

520
00:21:01,520 --> 00:21:03,520
Speaker 1: the balance as opposed to going to a dodgy food

521
00:21:03,560 --> 00:21:06,280
Speaker 1: called or cafe paying twenty bucks for a lunch that's

522
00:21:06,320 --> 00:21:09,080
Speaker 1: not even great, doesn't taste that well good, and it's

523
00:21:09,440 --> 00:21:12,480
Speaker 1: not ideal nutritionally. So big fan of the adult lunch

524
00:21:12,480 --> 00:21:15,360
Speaker 1: boxes and for inspiration, we've got them on our instas.

525
00:21:15,359 --> 00:21:18,480
Speaker 1: Will put another one on the Nutrition Couch Instagram because

526
00:21:18,480 --> 00:21:20,600
Speaker 1: there's so much food inspiration out there. And then it

527
00:21:20,600 --> 00:21:22,920
Speaker 1: comes down to action and planning to actually do it.

528
00:21:23,760 --> 00:21:26,160
Speaker 1: But yeah, I'm a massive fan of aults taking their lunch.

529
00:21:26,160 --> 00:21:29,040
Speaker 1: You'll save money and you'll save calories, all right. Well,

530
00:21:29,040 --> 00:21:31,720
Speaker 1: for our final segment of the show, listener question was

531
00:21:31,760 --> 00:21:35,080
Speaker 1: something that came up via Instagram actually, and I thought,

532
00:21:35,080 --> 00:21:37,160
Speaker 1: I actually haven't talked about it before, and it's another

533
00:21:37,200 --> 00:21:39,760
Speaker 1: topic nutritionally that you and I probably do with our

534
00:21:39,800 --> 00:21:42,639
Speaker 1: clients and don't think about it. But the question was

535
00:21:43,640 --> 00:21:47,720
Speaker 1: what is carbohydrate distribution and why is it important for

536
00:21:47,840 --> 00:21:50,200
Speaker 1: fat loss? And I loved it. I thought that is great.

537
00:21:50,200 --> 00:21:52,919
Speaker 1: I actually haven't heard that spoken about before, So I

538
00:21:53,040 --> 00:21:55,879
Speaker 1: will explain it in my most eloquent of terms, and

539
00:21:55,880 --> 00:21:57,960
Speaker 1: then you can come with anything that I've missed or

540
00:21:58,200 --> 00:22:01,440
Speaker 1: not clear. So when we talk about carb high, because

541
00:22:01,520 --> 00:22:05,000
Speaker 1: carbohydrates are the primary fuel for the muscle usually unless

542
00:22:05,000 --> 00:22:07,840
Speaker 1: you're on an a strac keto plan in which carbohydrate

543
00:22:07,880 --> 00:22:09,399
Speaker 1: will be very low, and I'm hastening to say that

544
00:22:09,440 --> 00:22:11,679
Speaker 1: would be very few of our listeners land, we are

545
00:22:11,720 --> 00:22:16,000
Speaker 1: sort of operating nutritionally on carbohydrate loads. So when I'm

546
00:22:16,560 --> 00:22:20,800
Speaker 1: developing diets for my clients, the standout assessment I have

547
00:22:21,000 --> 00:22:23,679
Speaker 1: is that they have uneven amounts of carbohydrate and protein

548
00:22:23,720 --> 00:22:26,840
Speaker 1: through the day. So, for example, they start the day

549
00:22:26,920 --> 00:22:31,280
Speaker 1: heavy with toast or cereal and fruit and high carbohydrate

550
00:22:31,320 --> 00:22:35,199
Speaker 1: options and not enough protein, and then at lunch they

551
00:22:35,280 --> 00:22:38,879
Speaker 1: might have a salad without hardly any carbohydrate, so tuna

552
00:22:38,960 --> 00:22:41,960
Speaker 1: salad or something quite simple, and then of course they

553
00:22:42,000 --> 00:22:45,119
Speaker 1: get really starving in the afternoon and overeat carbohydrates, so

554
00:22:45,160 --> 00:22:47,399
Speaker 1: they have kind of this peak of carbs early, a

555
00:22:47,560 --> 00:22:50,040
Speaker 1: drop and a lull, and then they overeat all afternoon.

556
00:22:50,480 --> 00:22:52,639
Speaker 1: So one of the things nutritionally I'm always trying to

557
00:22:52,680 --> 00:22:54,879
Speaker 1: do is get what I would call an even distribution

558
00:22:54,960 --> 00:22:57,880
Speaker 1: of carbohydrates, so the serves are even through the day.

559
00:22:58,359 --> 00:23:01,240
Speaker 1: So they might have a setain amount, give a gram amount,

560
00:23:01,280 --> 00:23:03,840
Speaker 1: because it differs depending on the person. But it may

561
00:23:03,880 --> 00:23:06,440
Speaker 1: be one or two serves at breakfast, one or two

562
00:23:06,440 --> 00:23:09,280
Speaker 1: serves at lunch, one serve in the afternoon, one at dinner,

563
00:23:09,280 --> 00:23:11,760
Speaker 1: which might be a fat loss equation, or it might

564
00:23:11,800 --> 00:23:13,960
Speaker 1: be you know, three serves at breakfast, two at lunch,

565
00:23:14,080 --> 00:23:18,160
Speaker 1: depending on the energy requirements of that client. Now, even

566
00:23:18,200 --> 00:23:22,000
Speaker 1: carbohydrate distribution, or at least a distribution that tapers at night,

567
00:23:22,800 --> 00:23:26,080
Speaker 1: in my experience, supports weight control, and it would support

568
00:23:26,119 --> 00:23:28,760
Speaker 1: weight control because it helps insulin, which is the primary

569
00:23:28,800 --> 00:23:32,000
Speaker 1: regulator of glucose and fat metabolism, be controlled. So when

570
00:23:32,080 --> 00:23:36,320
Speaker 1: we have different loads of carbohydrate, you have different secretion

571
00:23:36,359 --> 00:23:39,960
Speaker 1: of insulin from the pancreas and that potentially drives appetite

572
00:23:40,000 --> 00:23:42,760
Speaker 1: and overeating. So that's the theory behind putting an even

573
00:23:42,760 --> 00:23:46,560
Speaker 1: distribution of carbohydrate, and that's in theory for me why

574
00:23:46,560 --> 00:23:48,520
Speaker 1: it's important for fat loss and one of the key

575
00:23:48,560 --> 00:23:50,800
Speaker 1: things I'm always working on with my clients, which is

576
00:23:50,800 --> 00:23:54,040
Speaker 1: why I'm very, very fussy with bread types. And for example,

577
00:23:54,040 --> 00:23:55,919
Speaker 1: I had a client this morning who has cut out

578
00:23:55,960 --> 00:23:58,720
Speaker 1: all the carbon, choosing protein breads, but it's actually gone

579
00:23:58,760 --> 00:24:00,920
Speaker 1: too low and she's not losing body fat because their

580
00:24:00,920 --> 00:24:04,680
Speaker 1: carbs are too low. So it is very important because

581
00:24:04,720 --> 00:24:09,120
Speaker 1: it helps to regulate appetite, likely secondary to insulin response

582
00:24:09,160 --> 00:24:11,359
Speaker 1: in the body. Does that make sense?

583
00:24:11,520 --> 00:24:14,959
Speaker 2: But I'm like you, I see people eating well, like

584
00:24:15,000 --> 00:24:17,119
Speaker 2: there's nothing wrong with what they're eating, the choices that

585
00:24:17,160 --> 00:24:20,520
Speaker 2: they're making, but the proportions and the distribution is off.

586
00:24:20,640 --> 00:24:22,879
Speaker 2: And so many women just do a leafy green salad

587
00:24:22,920 --> 00:24:24,960
Speaker 2: with a tina tuna for lunch and then they hit,

588
00:24:25,280 --> 00:24:27,920
Speaker 2: you know, three pm, and they're like, oh, my goodness,

589
00:24:28,080 --> 00:24:30,960
Speaker 2: give me the chocolate, right, and it's like those cravings

590
00:24:31,000 --> 00:24:33,399
Speaker 2: are out of control. So, as you said, carbo hydrates

591
00:24:33,400 --> 00:24:35,760
Speaker 2: are extremely important for most of us in every meal,

592
00:24:36,040 --> 00:24:39,040
Speaker 2: but the amount will differ depending on the height of

593
00:24:39,080 --> 00:24:42,280
Speaker 2: the body weight, the energy distribution that we're having all

594
00:24:42,440 --> 00:24:44,680
Speaker 2: the exercise, or the type that we're doing as well.

595
00:24:44,760 --> 00:24:46,520
Speaker 2: So it's really not something that we can give a

596
00:24:46,560 --> 00:24:50,159
Speaker 2: blanket recommendation for because all of our listeners are so different.

597
00:24:50,320 --> 00:24:53,280
Speaker 2: I mean, I'm six foot one, I'm still breastfeeding, and

598
00:24:53,320 --> 00:24:54,840
Speaker 2: I'm working out in the gym, and i do ten

599
00:24:54,880 --> 00:24:56,879
Speaker 2: thousand steps a day, so a lot more, you know,

600
00:24:56,960 --> 00:24:59,240
Speaker 2: my higher requirements than some of our other listeners. So

601
00:24:59,280 --> 00:25:01,200
Speaker 2: it's not something we can to say everybody should have

602
00:25:01,320 --> 00:25:03,560
Speaker 2: X amount of carbohydrate at a meal. But you're right,

603
00:25:03,600 --> 00:25:05,800
Speaker 2: there are so many low carb products out there, and

604
00:25:05,800 --> 00:25:07,800
Speaker 2: we do love some of those protein breads, we've reviewed

605
00:25:07,840 --> 00:25:09,679
Speaker 2: them before, but you're right there's some of them are

606
00:25:09,720 --> 00:25:12,080
Speaker 2: you know, six grams of carbs per size, and if

607
00:25:12,080 --> 00:25:14,159
Speaker 2: we're putting something like some fat on their like some

608
00:25:14,240 --> 00:25:17,040
Speaker 2: avocados and pinut butter, we're just not getting the amount

609
00:25:17,080 --> 00:25:19,760
Speaker 2: of carbohydrate that's needed. Particularly if we've woken up and

610
00:25:19,800 --> 00:25:21,960
Speaker 2: we've worked out really hard in the morning, then we're

611
00:25:22,000 --> 00:25:25,800
Speaker 2: basically having a very minimal carbohydrate breakfast. So I think

612
00:25:25,840 --> 00:25:28,200
Speaker 2: it's really important for our listeners to understand that carbohydrates

613
00:25:28,200 --> 00:25:31,080
Speaker 2: are important, the even spread or distribution of them throughout

614
00:25:31,119 --> 00:25:33,640
Speaker 2: the day is important, and also the type of carbohydrate

615
00:25:33,720 --> 00:25:35,960
Speaker 2: is important too. And sometimes I say to my listeners,

616
00:25:35,960 --> 00:25:37,560
Speaker 2: like we've talked about before, if you want to have

617
00:25:37,560 --> 00:25:39,200
Speaker 2: a snack after dinner, if you want to have something

618
00:25:39,240 --> 00:25:41,520
Speaker 2: sweet working in as part of your day. So sometimes

619
00:25:41,600 --> 00:25:43,439
Speaker 2: I'll say to my clients, all right, let's have just

620
00:25:43,480 --> 00:25:46,080
Speaker 2: some salmon and some veggies or some chicken salad for dinner,

621
00:25:46,160 --> 00:25:47,800
Speaker 2: and then we can have some chocolate, or then we

622
00:25:47,840 --> 00:25:49,960
Speaker 2: can have some fruit or something after dinner. So it's

623
00:25:49,960 --> 00:25:51,639
Speaker 2: okay to do that sort of have a dinner and

624
00:25:51,680 --> 00:25:53,440
Speaker 2: a dessert as long as there is some sort of

625
00:25:53,520 --> 00:25:56,720
Speaker 2: carbohydrate in the night portion for the majority of people.

626
00:25:56,520 --> 00:25:59,560
Speaker 1: Yeah, one hundred percent. And I do count, you know,

627
00:25:59,560 --> 00:26:02,280
Speaker 1: in terms of should be counting cabs. I don't like

628
00:26:02,320 --> 00:26:04,560
Speaker 1: people to count carvers because I feel like it then

629
00:26:04,680 --> 00:26:07,800
Speaker 1: gets them to be controlling their appetitle food intape based

630
00:26:07,840 --> 00:26:09,640
Speaker 1: on their head and not their body. And that's another

631
00:26:09,680 --> 00:26:13,120
Speaker 1: thing I've written down head versus body hunger. But it

632
00:26:13,160 --> 00:26:15,159
Speaker 1: can be useful to have a rough idea of how

633
00:26:15,200 --> 00:26:18,879
Speaker 1: much carbohydrate is in food. So, for example, two small

634
00:26:18,920 --> 00:26:22,040
Speaker 1: sizes of a dense grain bread will have say twenty

635
00:26:22,200 --> 00:26:25,760
Speaker 1: twenty four grams of carbohydrate. Now two slices of sour

636
00:26:25,840 --> 00:26:28,959
Speaker 1: dough that still grain can have up to sixty grams

637
00:26:28,960 --> 00:26:32,280
Speaker 1: of carbohydrates, so double for still two slices of bread.

638
00:26:32,480 --> 00:26:36,360
Speaker 1: So a quick scan of carbohydrates per serve, not sugars,

639
00:26:36,400 --> 00:26:40,040
Speaker 1: total carbs perserve and a rough idea is about twenty

640
00:26:40,080 --> 00:26:43,479
Speaker 1: to thirty is probably good for a fatless plan, and

641
00:26:43,520 --> 00:26:45,640
Speaker 1: then people who aren't losing fat or have high energy

642
00:26:45,640 --> 00:26:47,959
Speaker 1: devines might be up to you know, forty five sixty

643
00:26:47,960 --> 00:26:52,280
Speaker 1: grams or three or four serves, but yeah, one or two, three,

644
00:26:52,600 --> 00:26:54,040
Speaker 1: you know, in the first half of the day and

645
00:26:54,080 --> 00:26:56,239
Speaker 1: then lightning it at night. Is a rough idea, but

646
00:26:56,359 --> 00:26:58,520
Speaker 1: certainly a quick scan of food products will tell you

647
00:26:58,560 --> 00:27:01,040
Speaker 1: a lot. So for example, ten rice crackers has got

648
00:27:01,040 --> 00:27:03,880
Speaker 1: almost thirty grams of carbohydrate, that is more than two

649
00:27:03,960 --> 00:27:07,320
Speaker 1: slices of bread. So being aware of the extremely dense

650
00:27:07,359 --> 00:27:10,080
Speaker 1: sources of carbohydrate can be really helpful. You know, a

651
00:27:10,119 --> 00:27:12,879
Speaker 1: cup of white rice forty five grams equivalent of almost

652
00:27:12,880 --> 00:27:15,560
Speaker 1: four slices of bread. So it's not that foods are

653
00:27:15,560 --> 00:27:18,119
Speaker 1: good or bad, it's just the density of them, and

654
00:27:18,160 --> 00:27:21,040
Speaker 1: particularly when it comes to carbohydrates, it's relevant, particularly if

655
00:27:21,040 --> 00:27:23,359
Speaker 1: you're inactive. So we want to give you the best

656
00:27:23,440 --> 00:27:27,000
Speaker 1: quality bread that's got some carbohydrate, but not double the

657
00:27:27,080 --> 00:27:29,960
Speaker 1: varieties of others. So that's kind of what we are doing.

658
00:27:30,000 --> 00:27:32,960
Speaker 1: And I think a quick scan of total carbohydrate Perserve

659
00:27:33,000 --> 00:27:34,720
Speaker 1: can tell you a lot about the foods you're buying

660
00:27:34,720 --> 00:27:38,080
Speaker 1: and might skew some of your choices away from things

661
00:27:38,160 --> 00:27:40,600
Speaker 1: that are particularly dense, things like the Turkish bread and

662
00:27:40,640 --> 00:27:43,760
Speaker 1: the jumbo sour dough slices and the two minute noodles

663
00:27:43,800 --> 00:27:46,280
Speaker 1: and the processed rice crackers, things that are very very

664
00:27:46,280 --> 00:27:49,800
Speaker 1: easy to overeat and giving you a truckload of carbohydrate

665
00:27:49,840 --> 00:27:50,960
Speaker 1: at any one meal.

666
00:27:51,000 --> 00:27:53,399
Speaker 2: I've actually got the perfect example of that because my

667
00:27:53,440 --> 00:27:55,440
Speaker 2: sister sent me something she found in the Siep market,

668
00:27:55,440 --> 00:27:57,160
Speaker 2: and the funny thing was, I found it the day

669
00:27:57,200 --> 00:28:00,399
Speaker 2: before you picked it up, looked at the nuitition and

670
00:28:00,520 --> 00:28:02,360
Speaker 2: was like, oh no, no, no, one put it back,

671
00:28:02,400 --> 00:28:04,080
Speaker 2: and she bought it, and she's like, you're so proud

672
00:28:04,080 --> 00:28:06,240
Speaker 2: of me. Look, I found these awesome sado bases. And

673
00:28:06,240 --> 00:28:08,359
Speaker 2: she's generally super healthy, but she's got a toddler, so

674
00:28:08,400 --> 00:28:09,800
Speaker 2: she just like picked it up and ran home and

675
00:28:09,800 --> 00:28:12,119
Speaker 2: didn't really even have a chance to read it. And

676
00:28:12,160 --> 00:28:13,520
Speaker 2: she sent it to me and I was like, have

677
00:28:13,560 --> 00:28:15,919
Speaker 2: a look at the carbohydrate on that label. So this

678
00:28:15,960 --> 00:28:18,560
Speaker 2: is a pizza bas there's sado pizza bases, and we

679
00:28:18,600 --> 00:28:20,760
Speaker 2: know that sado for you got health is wonderful because

680
00:28:20,800 --> 00:28:23,199
Speaker 2: you're getting that nice fermentation. Sado is one of my

681
00:28:23,200 --> 00:28:25,679
Speaker 2: favorite types of bread, particularly mixed grain one. This is

682
00:28:25,680 --> 00:28:28,560
Speaker 2: a stone baked Soado basis. But when you actually look

683
00:28:28,560 --> 00:28:31,280
Speaker 2: in small print on the packaging, it's a Turkish bakery,

684
00:28:31,400 --> 00:28:33,560
Speaker 2: so it's made sort of using that Turkish base, which

685
00:28:33,600 --> 00:28:36,920
Speaker 2: we know, Susie, you are not a fan off one

686
00:28:36,960 --> 00:28:38,960
Speaker 2: of the servings. So there's four servings per pack. But

687
00:28:38,960 --> 00:28:42,080
Speaker 2: if I'm being entirely honest, I would easily eat half

688
00:28:42,120 --> 00:28:44,320
Speaker 2: of that pizza. It's not an overly large base. The

689
00:28:44,360 --> 00:28:46,520
Speaker 2: normal human if they're not eating the entire pizza base,

690
00:28:46,560 --> 00:28:50,640
Speaker 2: they're eating at least half. So there's forty seven grams

691
00:28:50,640 --> 00:28:54,280
Speaker 2: of carbohydrate per serving. We're talking over ninety grams of

692
00:28:54,320 --> 00:28:58,040
Speaker 2: carbohydrate in only half of that pizza. That is a

693
00:28:58,080 --> 00:29:00,480
Speaker 2: massive whack of carbohydrate. And I can promise you this

694
00:29:00,600 --> 00:29:02,360
Speaker 2: is one of those health Halo products where you would

695
00:29:02,360 --> 00:29:04,320
Speaker 2: look at the front of the label and think stone

696
00:29:04,320 --> 00:29:07,480
Speaker 2: baked sado pizza bases, whiopy, I'm onto a winner here,

697
00:29:07,680 --> 00:29:10,440
Speaker 2: grab it, run home, and not understanding how much of

698
00:29:10,480 --> 00:29:13,480
Speaker 2: a load of carbohydrate you're actually taking in, not to

699
00:29:13,520 --> 00:29:15,720
Speaker 2: mention a pretty good whack of calories too by the

700
00:29:15,720 --> 00:29:18,520
Speaker 2: time you add your cheese. Some people add salami or

701
00:29:18,640 --> 00:29:20,560
Speaker 2: you know, cabana or something like that to the pizza

702
00:29:20,600 --> 00:29:22,320
Speaker 2: as well, and then load it up with some veggies

703
00:29:22,360 --> 00:29:24,640
Speaker 2: as well. Just the protein and the cheese added to

704
00:29:24,760 --> 00:29:28,080
Speaker 2: that is a very very energy dense dinner, you know,

705
00:29:28,400 --> 00:29:30,480
Speaker 2: not to mention a carbohydrate dense one as well. So

706
00:29:30,560 --> 00:29:32,720
Speaker 2: I thought that was a really nice example, and my

707
00:29:32,760 --> 00:29:34,960
Speaker 2: sister was like, oh wow, I'm not gonna buy these again.

708
00:29:35,200 --> 00:29:37,640
Speaker 2: And my favorite one is not too similar. So I

709
00:29:38,240 --> 00:29:41,120
Speaker 2: like a sometimes a really crunchy bread roll. So at

710
00:29:41,120 --> 00:29:43,680
Speaker 2: Baker's Delight they used to have these ones pana dikazi

711
00:29:43,920 --> 00:29:46,160
Speaker 2: like bread rolls, And in the day I would get

712
00:29:46,200 --> 00:29:48,120
Speaker 2: it and I would take all that white middle out

713
00:29:48,120 --> 00:29:51,000
Speaker 2: and I'd put red salmon, which I love with some

714
00:29:51,120 --> 00:29:54,040
Speaker 2: feada and it just was my favorite sandwich. But so

715
00:29:54,240 --> 00:29:56,360
Speaker 2: sometimes if I'm in the woolies. They'll have like the

716
00:29:56,440 --> 00:29:58,880
Speaker 2: fresh or even colors have got the same, the very

717
00:29:58,920 --> 00:30:03,800
Speaker 2: fresh bread our dough rolls and they're like crunchy and delicious. Anyway,

718
00:30:03,840 --> 00:30:06,760
Speaker 2: I found this one at our local Metro Willies and

719
00:30:06,840 --> 00:30:08,160
Speaker 2: I had a look at the label.

720
00:30:08,200 --> 00:30:10,880
Speaker 1: It was eighty grams of carbohydrate in this bread roll

721
00:30:11,000 --> 00:30:12,520
Speaker 1: or was king a heart attack? Like, I was like,

722
00:30:12,520 --> 00:30:15,280
Speaker 1: oh my god, like that's like the entire daily calor

723
00:30:15,560 --> 00:30:17,600
Speaker 1: carb requirement almost.

724
00:30:17,280 --> 00:30:18,720
Speaker 2: And four slices of bread.

725
00:30:18,960 --> 00:30:20,560
Speaker 1: The ones I used to buy, I didn't have the

726
00:30:20,600 --> 00:30:23,040
Speaker 1: label and I didn't know whereas this. I was like,

727
00:30:23,080 --> 00:30:25,400
Speaker 1: oh my god, like that is so dense, like that

728
00:30:25,560 --> 00:30:28,840
Speaker 1: is six slices of bread, Like, oh my god, almost died.

729
00:30:29,080 --> 00:30:31,600
Speaker 1: So even though things can look healthy, they can be

730
00:30:31,680 --> 00:30:33,880
Speaker 1: really dense in energy, which is great if you're about

731
00:30:33,880 --> 00:30:35,960
Speaker 1: to run a marathon. Not so good if you're about

732
00:30:35,960 --> 00:30:37,719
Speaker 1: to sit down and podcast for two hours. So there

733
00:30:37,720 --> 00:30:38,320
Speaker 1: you exactly.

734
00:30:38,400 --> 00:30:41,000
Speaker 2: Yeah, if you're a crossfitter or you know, go for gold, yes,

735
00:30:41,360 --> 00:30:43,640
Speaker 2: But if you have a desk job, different struggle steal

736
00:30:44,120 --> 00:30:46,840
Speaker 2: a quick scan. If it's over thirty forty grams of carbohydrate,

737
00:30:46,960 --> 00:30:49,320
Speaker 2: perserve it's on the high side. So just if you're

738
00:30:49,320 --> 00:30:52,720
Speaker 2: not aware of I would say yeah and something.

739
00:30:52,800 --> 00:30:54,320
Speaker 1: You just said that you're six foot. I just had

740
00:30:54,320 --> 00:30:57,520
Speaker 1: a conversation with my good friend. I'm planning my outfits

741
00:30:57,560 --> 00:30:59,200
Speaker 1: for our tour and she was like, you could wear

742
00:30:59,200 --> 00:31:01,200
Speaker 1: sneakers with that. I said, oh no, I'm not wearing

743
00:31:01,240 --> 00:31:03,280
Speaker 1: any sneakers when I'm on a stage with lean. So

744
00:31:03,320 --> 00:31:05,040
Speaker 1: I just put it out there. You are to wear

745
00:31:05,040 --> 00:31:07,120
Speaker 1: flats and I am wearing high shoes. That's just how

746
00:31:07,120 --> 00:31:08,480
Speaker 1: it's going to roll. I'll just kick my shoes off

747
00:31:08,520 --> 00:31:11,400
Speaker 1: and I go barefoot. All right. Well, that brings us

748
00:31:11,400 --> 00:31:13,400
Speaker 1: to the end of the nutrition catch for another Sunday.

749
00:31:13,600 --> 00:31:15,680
Speaker 1: If you haven't done so, please subscribe and we love

750
00:31:15,720 --> 00:31:17,680
Speaker 1: to see you posting when you're listening to us. It

751
00:31:17,720 --> 00:31:20,080
Speaker 1: really helps our social feed and of course we put

752
00:31:20,080 --> 00:31:23,160
Speaker 1: lots of great tips on our Instagram and Facebook, so

753
00:31:23,680 --> 00:31:25,920
Speaker 1: click on like if you haven't already and follow us.

754
00:31:26,120 --> 00:31:28,160
Speaker 1: It's our last period to get your early bird tickets

755
00:31:28,160 --> 00:31:30,400
Speaker 1: for our upcoming shows in Brisbane on August twenty andth

756
00:31:30,440 --> 00:31:34,200
Speaker 1: Sydney on September third, and Melbourne on September seventeenth, and

757
00:31:34,240 --> 00:31:36,800
Speaker 1: we are really looking forward to meeting many of you there.

758
00:31:36,920 --> 00:31:39,240
Speaker 1: Me in the big high heels and leanne no shoes on,

759
00:31:39,800 --> 00:31:42,360
Speaker 1: and we will see you on Wednesday for our regular

760
00:31:42,520 --> 00:31:45,240
Speaker 1: episode Product Drop. Have a great week, have a great

761
00:31:45,240 --> 00:31:45,480
Speaker 1: week of

762
00:32:00,040 --> 00:32:00,200
Speaker 2: Eight