1 00:00:00,560 --> 00:00:02,440 Speaker 1: Are you one of the many people who has the 2 00:00:02,480 --> 00:00:05,319 Speaker 1: best of intentions when it comes to your diet and exercise, 3 00:00:05,760 --> 00:00:07,760 Speaker 1: but find that it all falls out the window when 4 00:00:07,800 --> 00:00:10,480 Speaker 1: you are busy eating out or at social events, when 5 00:00:10,520 --> 00:00:13,400 Speaker 1: you have little control over what food is served and went. 6 00:00:14,240 --> 00:00:16,880 Speaker 1: On today's episode of The Nutrition Couch, LeAnn and I 7 00:00:16,920 --> 00:00:20,040 Speaker 1: share our thoughts on the power of planning and some 8 00:00:20,120 --> 00:00:22,479 Speaker 1: of the practical strategies that will help keep you on 9 00:00:22,600 --> 00:00:25,360 Speaker 1: trap no matter where you are eating and who you 10 00:00:25,440 --> 00:00:28,400 Speaker 1: were with. Hi, I'm Susie Burrow and I'm Liam Wood, 11 00:00:28,480 --> 00:00:31,360 Speaker 1: and welcome to the Nutrition Couch, a bi weekly chat 12 00:00:31,360 --> 00:00:33,720 Speaker 1: on everything that is new in the world of diets, 13 00:00:33,800 --> 00:00:36,920 Speaker 1: food and nutrition, as well as the power of planning. 14 00:00:36,960 --> 00:00:39,360 Speaker 1: Today we talk adults and their lunches and how you 15 00:00:39,400 --> 00:00:41,520 Speaker 1: can guarantee that you won't be lured to the food 16 00:00:41,560 --> 00:00:43,960 Speaker 1: court when you're at work each week, and our listener 17 00:00:44,040 --> 00:00:47,800 Speaker 1: question is asking us what is the ideal carbohydrate distribution 18 00:00:47,920 --> 00:00:51,920 Speaker 1: for fat loss? But leanne getting very close to stuff 19 00:00:52,120 --> 00:00:54,320 Speaker 1: Over a week until I'll be up in Brisbane for 20 00:00:54,520 --> 00:00:58,240 Speaker 1: our first of our live series of events in Brisbane, 21 00:00:58,280 --> 00:01:02,040 Speaker 1: Sydney and Melbourne. What have we been so busy every day? 22 00:01:02,080 --> 00:01:02,120 Speaker 2: On. 23 00:01:02,360 --> 00:01:05,000 Speaker 1: That's why we're recording late, because we're just crazy busy 24 00:01:05,000 --> 00:01:06,000 Speaker 1: getting organized, don't we. 25 00:01:06,240 --> 00:01:08,720 Speaker 2: Yes. August the twentieth is the first Brisbane event. We 26 00:01:08,760 --> 00:01:10,679 Speaker 2: are hosting it at the Greek Club. There is a 27 00:01:10,720 --> 00:01:13,000 Speaker 2: Barista Coffee for all our coffee lovers out there. We 28 00:01:13,040 --> 00:01:15,399 Speaker 2: have the most epic goodie bags. Susan and I have 29 00:01:15,440 --> 00:01:18,000 Speaker 2: been chasing sponsors for weeks now and we cannot wait 30 00:01:18,040 --> 00:01:20,080 Speaker 2: to share what is in those epic gooody bags. So 31 00:01:20,319 --> 00:01:22,400 Speaker 2: just come for the goodie bag, guys in the Barista coffee. 32 00:01:22,440 --> 00:01:24,120 Speaker 2: That's all you want to do. But there is also 33 00:01:24,160 --> 00:01:26,360 Speaker 2: some epic topic and content that we will also be 34 00:01:26,400 --> 00:01:27,000 Speaker 2: talking about. 35 00:01:27,080 --> 00:01:29,000 Speaker 1: I think, you know, for me, it's really about coming 36 00:01:29,040 --> 00:01:31,080 Speaker 1: together with a great energy. You know, I think in 37 00:01:31,120 --> 00:01:32,600 Speaker 1: the past couple of years, a lot of us have 38 00:01:32,640 --> 00:01:35,080 Speaker 1: been isolated, and you know, you forget there's a real 39 00:01:35,120 --> 00:01:37,559 Speaker 1: positive energy with people who are like minded and trying 40 00:01:37,560 --> 00:01:40,319 Speaker 1: to look after themselves and eat well and get their energy. 41 00:01:40,400 --> 00:01:42,759 Speaker 1: And I think it'll be an amazing buzz in the room, 42 00:01:43,120 --> 00:01:45,160 Speaker 1: you know. I think it's been an opportunity for us 43 00:01:45,200 --> 00:01:47,360 Speaker 1: to come together because of course we live in different states, 44 00:01:47,360 --> 00:01:49,440 Speaker 1: so we always have great time when we actually spend 45 00:01:49,520 --> 00:01:53,040 Speaker 1: time together and of course our third member David, who 46 00:01:53,040 --> 00:01:55,720 Speaker 1: will be there. But it's a chance for us to 47 00:01:55,720 --> 00:01:57,280 Speaker 1: really get hands on with some of the products we 48 00:01:57,320 --> 00:01:59,360 Speaker 1: love and share them with you because we talk about them. 49 00:01:59,360 --> 00:02:01,680 Speaker 1: But you'll see a lot of social media around our 50 00:02:01,680 --> 00:02:04,400 Speaker 1: sponsors and people whose products we're very proud to highlight 51 00:02:04,440 --> 00:02:07,080 Speaker 1: as part of the goody Bags. So I think, yeah, 52 00:02:07,120 --> 00:02:09,080 Speaker 1: it's a really nice event and it will be for 53 00:02:09,160 --> 00:02:11,799 Speaker 1: sale after the event as well if you're able to 54 00:02:11,840 --> 00:02:14,640 Speaker 1: attend or in states or regional areas, so keep in 55 00:02:14,680 --> 00:02:16,800 Speaker 1: mind that you won't miss out entirely, although you won't 56 00:02:16,800 --> 00:02:18,960 Speaker 1: get the goody bag, which may inspire you to do 57 00:02:19,000 --> 00:02:21,560 Speaker 1: it when we do it again next year. So very 58 00:02:21,560 --> 00:02:23,399 Speaker 1: exciting time. It's going to be a busy week thoughly 59 00:02:23,480 --> 00:02:26,000 Speaker 1: in because yeah we've still got plenty to do, I know. 60 00:02:26,200 --> 00:02:29,000 Speaker 2: And also don't forget, guys, this is an investment in 61 00:02:29,040 --> 00:02:31,120 Speaker 2: your health. If you're thinking, oh, you know, particularly the 62 00:02:31,200 --> 00:02:32,960 Speaker 2: mum guilt. You know, we put everybody first. We never 63 00:02:33,000 --> 00:02:35,160 Speaker 2: want to spend any money on ourselves. This is the 64 00:02:35,200 --> 00:02:37,880 Speaker 2: time to ask for your Christmas presents early this year 65 00:02:38,000 --> 00:02:41,040 Speaker 2: because this is an absolute investment in not only your health, 66 00:02:41,200 --> 00:02:43,560 Speaker 2: but the health of your family long term as well. 67 00:02:43,680 --> 00:02:45,920 Speaker 2: So this is something where Susy and I will not 68 00:02:45,960 --> 00:02:48,200 Speaker 2: be talking about this sort of content on the podcast. 69 00:02:48,200 --> 00:02:50,560 Speaker 2: You know, we give away so much value on the podcast. 70 00:02:50,760 --> 00:02:54,400 Speaker 2: This is specific content just for our events. Hormones, gut health, 71 00:02:54,639 --> 00:02:57,520 Speaker 2: fat loss, barriers to fat loss, of psychology around eating. 72 00:02:57,840 --> 00:02:59,880 Speaker 2: There are things we're deep diving to you know, into 73 00:03:00,080 --> 00:03:02,160 Speaker 2: in the event and of course our cumulat panel where 74 00:03:02,160 --> 00:03:04,400 Speaker 2: you guys can ask if anything that you want. So 75 00:03:04,600 --> 00:03:06,640 Speaker 2: you've got one week left or just under a week 76 00:03:06,760 --> 00:03:08,960 Speaker 2: left until the Brisbane event, so make sure you get 77 00:03:08,960 --> 00:03:11,360 Speaker 2: in and get tickets at the nutritioncounch dot com and 78 00:03:11,440 --> 00:03:13,280 Speaker 2: ask Santa to come early. 79 00:03:13,480 --> 00:03:16,560 Speaker 1: Oh I like it. Okay, Well, moving on to our 80 00:03:17,120 --> 00:03:20,200 Speaker 1: media slash Newsy event this week, and one of the 81 00:03:20,240 --> 00:03:24,520 Speaker 1: reasons I feel so passionately about people promoting nutrition in 82 00:03:24,560 --> 00:03:27,200 Speaker 1: a mass level, whether it's not a podcast during the media, 83 00:03:27,320 --> 00:03:29,880 Speaker 1: is that they're clinicians because each and every day it's 84 00:03:29,880 --> 00:03:32,600 Speaker 1: a working model where we learn from our clients. We 85 00:03:32,639 --> 00:03:36,280 Speaker 1: are able to implement strategies and evidence based practice and 86 00:03:36,320 --> 00:03:38,720 Speaker 1: see how it works in real life. And there's not 87 00:03:38,960 --> 00:03:41,160 Speaker 1: a clinic day land that goes past where I don't 88 00:03:41,200 --> 00:03:43,240 Speaker 1: make a list of notes of topics and things that 89 00:03:43,280 --> 00:03:45,080 Speaker 1: have come up for my clients that I use in 90 00:03:45,120 --> 00:03:47,760 Speaker 1: my own writing, and of course here on the potty. 91 00:03:48,200 --> 00:03:50,120 Speaker 1: And so this was a client example that came up 92 00:03:50,160 --> 00:03:51,560 Speaker 1: for me that I just loved and I really wanted 93 00:03:51,600 --> 00:03:53,160 Speaker 1: to share it straight away. I think I texted you 94 00:03:53,200 --> 00:03:55,840 Speaker 1: and said, I've got a great topic coming up. And 95 00:03:55,880 --> 00:03:57,720 Speaker 1: so this client of mine and I try and do 96 00:03:57,760 --> 00:03:59,800 Speaker 1: a general description so that don't really know who they are. 97 00:04:00,160 --> 00:04:02,080 Speaker 1: I think this client will know this kind of mine 98 00:04:02,360 --> 00:04:04,520 Speaker 1: as a young, relatively young girl, and she's got an 99 00:04:04,520 --> 00:04:07,920 Speaker 1: executive job, very very busy, and she wanted to lose 100 00:04:07,960 --> 00:04:11,040 Speaker 1: some kilos before a significant birthday. So I want to 101 00:04:11,080 --> 00:04:13,200 Speaker 1: say she wanted to lose ten kilos in a relatively 102 00:04:13,240 --> 00:04:14,920 Speaker 1: short period of time because it's coming up to a 103 00:04:14,920 --> 00:04:16,880 Speaker 1: big holiday and a big celebration and she wants to 104 00:04:16,880 --> 00:04:19,520 Speaker 1: feel her best. But of course the issue for her 105 00:04:19,640 --> 00:04:22,680 Speaker 1: is there's a lot of socializing coming up, and so 106 00:04:22,880 --> 00:04:25,680 Speaker 1: really it's she wanted to go quite strict, but then 107 00:04:25,720 --> 00:04:28,919 Speaker 1: there had to be some options for eating out and 108 00:04:28,960 --> 00:04:31,200 Speaker 1: being away from the home and events and parties that 109 00:04:31,400 --> 00:04:33,680 Speaker 1: are a big part of her life. Both as a 110 00:04:33,680 --> 00:04:36,920 Speaker 1: professional working woman and also as someone about to have 111 00:04:36,960 --> 00:04:40,719 Speaker 1: a big birthday. So one of the things that I 112 00:04:40,839 --> 00:04:43,680 Speaker 1: had her work on was in this lead up to 113 00:04:44,640 --> 00:04:46,200 Speaker 1: the big event, she sort of lost three to five 114 00:04:46,279 --> 00:04:49,480 Speaker 1: kilos and then she's just wanting to maintain those losses 115 00:04:49,480 --> 00:04:52,560 Speaker 1: as we get closer to the birthday. She had sent 116 00:04:52,680 --> 00:04:54,080 Speaker 1: I said to her, Look what I want you to 117 00:04:54,160 --> 00:04:57,240 Speaker 1: do is I want you to write out all of 118 00:04:57,279 --> 00:05:00,920 Speaker 1: the social occasions you've got coming up. I then want 119 00:05:00,960 --> 00:05:05,160 Speaker 1: you to basically in your mind make a plan. And 120 00:05:05,200 --> 00:05:08,440 Speaker 1: the reason I said that to her was that subconsciously 121 00:05:08,839 --> 00:05:11,839 Speaker 1: myself as a dietician and hopefully long term with my 122 00:05:11,880 --> 00:05:14,800 Speaker 1: own clients i'm teaching them, there would be very few 123 00:05:14,880 --> 00:05:16,680 Speaker 1: days that I roughly wouldn't know what I was going 124 00:05:16,680 --> 00:05:18,760 Speaker 1: to eat. You know, even if I was going for dinner, 125 00:05:18,800 --> 00:05:20,560 Speaker 1: I would probably have an idea where I was going 126 00:05:20,600 --> 00:05:22,440 Speaker 1: and roughly think to myself, right, I'm going to an 127 00:05:22,440 --> 00:05:24,760 Speaker 1: Asian restaurant, I'm going to have some dumplings, and I 128 00:05:24,839 --> 00:05:28,159 Speaker 1: might have a couple of alcoholic drinks. Or for example, 129 00:05:28,200 --> 00:05:30,159 Speaker 1: last night, Chris and I went to an Italian restaurant. 130 00:05:30,360 --> 00:05:32,240 Speaker 1: They do an amazing crab past so I knew all 131 00:05:32,320 --> 00:05:34,359 Speaker 1: day that I would probably have a relatively heavy dinner, 132 00:05:34,440 --> 00:05:36,479 Speaker 1: so I, you know, in the day, didn't perhaps eat 133 00:05:36,480 --> 00:05:39,479 Speaker 1: as much or exercised, just knowing that I was having 134 00:05:39,520 --> 00:05:41,839 Speaker 1: a pretty big dinner or salad in the day, for example. 135 00:05:42,320 --> 00:05:44,640 Speaker 1: So what I wanted this client to do was to 136 00:05:44,720 --> 00:05:47,839 Speaker 1: really start to map out what was coming up for 137 00:05:47,880 --> 00:05:51,600 Speaker 1: her and basically make a plan in advance, so she 138 00:05:51,640 --> 00:05:54,840 Speaker 1: wouldn't go into these social occasions and just let all 139 00:05:55,279 --> 00:05:58,080 Speaker 1: the dietary foundations we'd been working on for out the window, 140 00:05:58,160 --> 00:06:00,719 Speaker 1: and so she would yes indulge if there was heavier food, 141 00:06:01,040 --> 00:06:03,440 Speaker 1: but for example, if she was going to a drink's 142 00:06:03,440 --> 00:06:06,200 Speaker 1: event at six o'clock at night where there was probably 143 00:06:06,320 --> 00:06:09,440 Speaker 1: just fatty canapeys and poor quality food, that she would 144 00:06:09,440 --> 00:06:11,880 Speaker 1: have a super a salad and a substantial snack, you know, 145 00:06:11,920 --> 00:06:14,400 Speaker 1: a couple of hours before, so that she wouldn't arrive 146 00:06:14,480 --> 00:06:17,920 Speaker 1: starving and be off to make smart choices. Now, that 147 00:06:18,120 --> 00:06:21,360 Speaker 1: is basically planning in advance, but there's also quite a 148 00:06:21,360 --> 00:06:23,280 Speaker 1: lot of theory behind it. And one of the key 149 00:06:23,320 --> 00:06:26,400 Speaker 1: theories that guides that is one called intention formation, which 150 00:06:26,440 --> 00:06:28,920 Speaker 1: is some very old psychological research. Now you know, we're 151 00:06:28,920 --> 00:06:32,400 Speaker 1: looking at twenty years old. That basically says goal achievement 152 00:06:32,920 --> 00:06:37,880 Speaker 1: is more likely to be achieved when you have intention, 153 00:06:38,520 --> 00:06:41,800 Speaker 1: but not just the intention of eating well, but translated 154 00:06:41,839 --> 00:06:45,280 Speaker 1: into plans, so how you are actively going to implement that. 155 00:06:45,640 --> 00:06:47,800 Speaker 1: So what we often see leanne is people who say, right, 156 00:06:47,839 --> 00:06:50,599 Speaker 1: I'm going out for dinner, going to a functional event, 157 00:06:50,640 --> 00:06:53,400 Speaker 1: and I'm going to try to make healthy choices. But 158 00:06:53,640 --> 00:06:57,000 Speaker 1: what this theory is saying is that is not enough. 159 00:06:57,080 --> 00:07:01,960 Speaker 1: Intention isn't enough when we're exposed to large amounts of stimulus, information, 160 00:07:02,040 --> 00:07:06,160 Speaker 1: and environment that is conducive to overeating. You actually have 161 00:07:06,200 --> 00:07:08,039 Speaker 1: to have a plan. And so what I was doing 162 00:07:08,080 --> 00:07:10,960 Speaker 1: with my client is based on that theory, where I 163 00:07:11,040 --> 00:07:14,120 Speaker 1: wanted her to really write it down, so even if 164 00:07:14,160 --> 00:07:16,320 Speaker 1: it didn't go exactly to plan, there was a strong 165 00:07:16,360 --> 00:07:20,040 Speaker 1: foundation there. And so I can report that she's doing 166 00:07:20,040 --> 00:07:22,679 Speaker 1: really well even though she's been eating out multiple times 167 00:07:22,680 --> 00:07:25,040 Speaker 1: a week, her diet is on track, she's continued to 168 00:07:25,080 --> 00:07:27,560 Speaker 1: lose weight, which is unheard of when you've got someone 169 00:07:27,600 --> 00:07:30,119 Speaker 1: eating multiple meals multiple meals out most of the time. 170 00:07:30,520 --> 00:07:34,640 Speaker 1: But she's been very focused on that planning phase. So 171 00:07:34,680 --> 00:07:36,480 Speaker 1: I wanted to discuss it because I know we both 172 00:07:36,520 --> 00:07:39,680 Speaker 1: feel strongly about planning in general, and for health professionals 173 00:07:39,760 --> 00:07:42,320 Speaker 1: it becomes a subconscious thing. We just do it. But 174 00:07:42,400 --> 00:07:44,239 Speaker 1: it is something that I was really trying to teach 175 00:07:44,280 --> 00:07:46,080 Speaker 1: her and she's really picked up very well on it 176 00:07:46,120 --> 00:07:49,120 Speaker 1: because she's very diligent at writing out what's happening each week, 177 00:07:49,520 --> 00:07:51,720 Speaker 1: and when, for example, she's going to a cannapay function 178 00:07:51,840 --> 00:07:54,360 Speaker 1: or she's going to a birthday, she might say, look, 179 00:07:54,520 --> 00:07:56,160 Speaker 1: I am going to have some cake there, but I'm 180 00:07:56,160 --> 00:07:57,600 Speaker 1: going to do a run the next day and then 181 00:07:57,600 --> 00:07:59,440 Speaker 1: I'm going to have a later breakfast. So when it's 182 00:07:59,480 --> 00:08:03,640 Speaker 1: written down and documented, goal outcome is significantly more likely. 183 00:08:03,680 --> 00:08:06,200 Speaker 1: And so as a strategy for people struggling when they're 184 00:08:06,200 --> 00:08:08,840 Speaker 1: eating out, it can be very easy just to start 185 00:08:08,880 --> 00:08:11,800 Speaker 1: to write down what's coming up that may be challenging 186 00:08:12,640 --> 00:08:15,160 Speaker 1: and put a plan together to pre empt that, and 187 00:08:15,200 --> 00:08:17,840 Speaker 1: you're just more likely to keep on track than you 188 00:08:17,880 --> 00:08:20,080 Speaker 1: are if you don't go in with any very specific 189 00:08:20,120 --> 00:08:22,960 Speaker 1: plans around that eating out. So I liked it because 190 00:08:22,960 --> 00:08:24,920 Speaker 1: it was a real case example of someone who did 191 00:08:24,920 --> 00:08:28,600 Speaker 1: it and to show that it worked really well. But specifically, 192 00:08:28,680 --> 00:08:31,880 Speaker 1: I find for clients eating out in the week very 193 00:08:31,920 --> 00:08:34,600 Speaker 1: confronting in some cases when they've been sort of on 194 00:08:34,679 --> 00:08:37,000 Speaker 1: track with their diet for a long time, and so 195 00:08:37,200 --> 00:08:38,959 Speaker 1: just making that list, whether it's I'm going to have 196 00:08:39,000 --> 00:08:41,160 Speaker 1: a snack here, I'm going to take something in my handbag, 197 00:08:41,360 --> 00:08:43,320 Speaker 1: I'm going to pack some extra vegues the night before, 198 00:08:43,640 --> 00:08:45,640 Speaker 1: I'm going to have a limit on three cannopas, I'm 199 00:08:45,640 --> 00:08:48,160 Speaker 1: going to drink soda water in between, and actually writing 200 00:08:48,200 --> 00:08:51,240 Speaker 1: it is the difference often between achieving it or just 201 00:08:51,360 --> 00:08:54,560 Speaker 1: leaving it into an idealistic theory that we'd like to follow. 202 00:08:55,120 --> 00:08:56,960 Speaker 2: I love that, and the planning is keen. That's something 203 00:08:56,960 --> 00:08:58,640 Speaker 2: I teach my clients all the time as well, and 204 00:08:58,679 --> 00:09:00,679 Speaker 2: particularly on the Thursday of Fright and I always check 205 00:09:00,679 --> 00:09:02,440 Speaker 2: in with them and say, hey, guys, what's the plan 206 00:09:02,480 --> 00:09:03,680 Speaker 2: for the weekend. Have we got a bit of a 207 00:09:03,679 --> 00:09:05,319 Speaker 2: budget left for the week? Do we want to chat 208 00:09:05,360 --> 00:09:07,160 Speaker 2: through some menus? And often what I do with my 209 00:09:07,240 --> 00:09:09,480 Speaker 2: clients Susie is I make them pick two choices. So 210 00:09:09,480 --> 00:09:11,360 Speaker 2: we go, right, we're going to this Italian place, this 211 00:09:11,400 --> 00:09:13,800 Speaker 2: is where we're going for drinks. Let's choose two choices 212 00:09:13,840 --> 00:09:16,240 Speaker 2: from the menu. Because often what happens is we go okay, 213 00:09:16,240 --> 00:09:18,199 Speaker 2: they're fishing them veggies, or maybe we're going to have 214 00:09:18,280 --> 00:09:20,040 Speaker 2: half a pizza and a salad. Whatever the option is 215 00:09:20,080 --> 00:09:22,360 Speaker 2: that looks great. They get there and the you know, 216 00:09:22,400 --> 00:09:24,640 Speaker 2: restaurant's like, oh sorry, this isn't available, and they're like, 217 00:09:24,679 --> 00:09:26,400 Speaker 2: oh crap, what am I going to do now? So 218 00:09:26,480 --> 00:09:28,440 Speaker 2: I always like to plan and then plan again. So 219 00:09:28,480 --> 00:09:30,520 Speaker 2: I like an option A and an option B, and 220 00:09:30,559 --> 00:09:32,240 Speaker 2: I do that in my own life as well. So 221 00:09:32,640 --> 00:09:36,880 Speaker 2: as nutrition professionals, eating well comes a bit easier to 222 00:09:36,960 --> 00:09:39,640 Speaker 2: us than so the standard person. But exercise for me, 223 00:09:39,960 --> 00:09:41,520 Speaker 2: you know, I work with a lot of personal trainers 224 00:09:41,559 --> 00:09:43,800 Speaker 2: and they find exercises easy, but nutrition is what they 225 00:09:43,800 --> 00:09:46,000 Speaker 2: struggle with. For me, it's exercise. I really have to 226 00:09:46,040 --> 00:09:48,080 Speaker 2: try and kind of motivate myself to get there. And 227 00:09:48,080 --> 00:09:49,959 Speaker 2: this morning I had two plans. I said, I really 228 00:09:49,960 --> 00:09:51,800 Speaker 2: want to hit the gym today. My goal really at 229 00:09:51,800 --> 00:09:53,960 Speaker 2: the moment is to build up my strength and gain 230 00:09:53,960 --> 00:09:56,560 Speaker 2: my muscle mass back that I lost through pregnancy. So 231 00:09:56,559 --> 00:09:57,840 Speaker 2: I said to David, all right, we're going to hit 232 00:09:57,880 --> 00:09:59,600 Speaker 2: the gym. The alarm set for five forty five. We're 233 00:09:59,600 --> 00:10:01,600 Speaker 2: going to go from six or seven am. And the 234 00:10:01,640 --> 00:10:03,680 Speaker 2: goal was for to see if his mum was available, 235 00:10:03,679 --> 00:10:05,560 Speaker 2: took up to me or in the morning, and I said, 236 00:10:05,559 --> 00:10:07,760 Speaker 2: and if all that fails, we'll hit the gym just 237 00:10:07,800 --> 00:10:09,840 Speaker 2: before I do a podcast with Susie at one thirty. 238 00:10:10,000 --> 00:10:12,160 Speaker 2: And so we woke up this morning, mes picked up 239 00:10:12,160 --> 00:10:14,000 Speaker 2: a little bug. At the moment, she didn't sleep very well. 240 00:10:14,320 --> 00:10:15,959 Speaker 2: She needed a feed at three she was up again. 241 00:10:15,960 --> 00:10:18,480 Speaker 2: At four thirty. We were exhausted, and then Davis one 242 00:10:18,520 --> 00:10:20,719 Speaker 2: was unavailable to look after her, and so we're like, right, 243 00:10:20,800 --> 00:10:22,760 Speaker 2: plan went out the window, went for a little walk instead, 244 00:10:22,800 --> 00:10:24,800 Speaker 2: went to get a coffee, came back and I said, right, 245 00:10:24,840 --> 00:10:26,640 Speaker 2: I've committed. I've got the time of my diro. I 246 00:10:26,679 --> 00:10:28,600 Speaker 2: blocked it out so nobody else could book in, and 247 00:10:28,640 --> 00:10:30,240 Speaker 2: I went to the gym and I got it done. 248 00:10:30,280 --> 00:10:32,240 Speaker 2: So I always liked the plan A and the Plan 249 00:10:32,320 --> 00:10:34,840 Speaker 2: B option because often the first option doesn't go to plan. 250 00:10:34,840 --> 00:10:36,560 Speaker 2: And if you're planning and going to the gym and 251 00:10:36,600 --> 00:10:38,439 Speaker 2: you have a bad night's sleep, or you sleep through 252 00:10:38,480 --> 00:10:40,400 Speaker 2: the alarm, or you get up and it's pouring rand 253 00:10:40,400 --> 00:10:41,920 Speaker 2: and you're like, I don't want to walk there, you 254 00:10:42,000 --> 00:10:43,560 Speaker 2: kind of want an option B. And so often what 255 00:10:43,600 --> 00:10:45,679 Speaker 2: happens is people go all or nothing. They've got the 256 00:10:45,720 --> 00:10:47,400 Speaker 2: plan and it doesn't go to plan, so it's out 257 00:10:47,400 --> 00:10:49,480 Speaker 2: the window. So I always get my clients to plan 258 00:10:49,559 --> 00:10:51,680 Speaker 2: a plan A and a plan B. And I'm a 259 00:10:51,679 --> 00:10:54,400 Speaker 2: big fan of planning in terms of meal prepping your 260 00:10:54,559 --> 00:10:56,720 Speaker 2: food or you nutrition for the week as well, because 261 00:10:56,760 --> 00:10:59,800 Speaker 2: often what happens is if we don't clients don't plan 262 00:10:59,840 --> 00:11:02,000 Speaker 2: a head to what they're going to have, they spend 263 00:11:02,080 --> 00:11:04,200 Speaker 2: a lot more time in the supermarket. So they're going 264 00:11:04,320 --> 00:11:05,920 Speaker 2: to the grocery shop on a Sunday, then they're going 265 00:11:05,960 --> 00:11:07,880 Speaker 2: back on Tuesday, they're going back on Thursday, they need 266 00:11:07,920 --> 00:11:10,080 Speaker 2: more food on Friday. And the more times we go, 267 00:11:10,160 --> 00:11:12,280 Speaker 2: the more attempted we are to put all of that 268 00:11:12,320 --> 00:11:14,600 Speaker 2: sort of overly process or what I sort of term 269 00:11:14,720 --> 00:11:17,240 Speaker 2: soul foods into our trolley, and we're more likely to 270 00:11:17,240 --> 00:11:19,280 Speaker 2: get off tracker. We're more likely to go through the 271 00:11:19,400 --> 00:11:21,680 Speaker 2: drive through or order some uber eats. If the choice 272 00:11:21,720 --> 00:11:23,400 Speaker 2: is I have to go to the grocery store, then 273 00:11:23,480 --> 00:11:25,800 Speaker 2: come home, then cook dinner, it becomes more of a 274 00:11:25,880 --> 00:11:27,599 Speaker 2: chore and it takes a lot more time out of 275 00:11:27,640 --> 00:11:29,800 Speaker 2: the day, versus if we can just plan our meals 276 00:11:29,840 --> 00:11:31,760 Speaker 2: for the week, write a big grocery list and do 277 00:11:31,880 --> 00:11:34,440 Speaker 2: one shop for the week. That is so much better 278 00:11:34,520 --> 00:11:36,680 Speaker 2: than having to go back multiple times. So even if 279 00:11:36,720 --> 00:11:38,280 Speaker 2: you're not a fan of meal prepping, if you'd like 280 00:11:38,360 --> 00:11:40,800 Speaker 2: to cook fresh every night, just plan out the meals 281 00:11:40,800 --> 00:11:42,800 Speaker 2: that you're going to have. Remember, as kids, Mom had 282 00:11:42,800 --> 00:11:45,400 Speaker 2: a like a whiteboard in the kitchen and she'd write 283 00:11:45,480 --> 00:11:47,240 Speaker 2: all of the meals for the week because as she 284 00:11:47,320 --> 00:11:49,319 Speaker 2: was sick of us going, Mum, what's for dinner, She's like, 285 00:11:49,360 --> 00:11:51,760 Speaker 2: look at the board and b She did it from 286 00:11:51,760 --> 00:11:54,000 Speaker 2: a budgeting perspective as well, because she hated ways, she 287 00:11:54,000 --> 00:11:56,600 Speaker 2: hated throwing things out, and she hated making multiple trips 288 00:11:56,600 --> 00:11:58,880 Speaker 2: to the supermarket every single day. So she'd plan out 289 00:11:58,920 --> 00:12:00,640 Speaker 2: all the meals on a Sunday night to say, look 290 00:12:00,640 --> 00:12:02,600 Speaker 2: at the board, you know exactly what's for dinner. And 291 00:12:02,640 --> 00:12:04,400 Speaker 2: if we were hungry in advance, she's like, well you 292 00:12:04,400 --> 00:12:06,480 Speaker 2: can start making dinner. This is when obviously we're a 293 00:12:06,480 --> 00:12:09,080 Speaker 2: bit older, sort of teenage years, she's like, we've got takers. Tonight, 294 00:12:09,160 --> 00:12:10,880 Speaker 2: we can start prepping the letters. If you're hungry and 295 00:12:10,880 --> 00:12:12,360 Speaker 2: you want us to eat earlier, because I'm not going 296 00:12:12,440 --> 00:12:14,160 Speaker 2: to start doing it till then. So it was a 297 00:12:14,160 --> 00:12:16,040 Speaker 2: really good sort of way. But I think I've been 298 00:12:16,080 --> 00:12:18,280 Speaker 2: planning with my nutrition for years and it's it's a 299 00:12:18,320 --> 00:12:21,000 Speaker 2: skill that's really served me well. And like we both do, 300 00:12:21,080 --> 00:12:23,199 Speaker 2: it's what we teach our clients because I always say 301 00:12:23,200 --> 00:12:24,480 Speaker 2: planning is the key to success. 302 00:12:24,600 --> 00:12:27,520 Speaker 1: Planning is the key to dietary success. Are so many 303 00:12:27,520 --> 00:12:29,559 Speaker 1: people don't do it? Yeah, and we just rely on motivation. 304 00:12:29,640 --> 00:12:31,680 Speaker 1: Can I say your mother was just a dietician before 305 00:12:31,720 --> 00:12:34,480 Speaker 1: her time, wasn't she? She absolutely was, Like she's amazing, 306 00:12:34,640 --> 00:12:36,880 Speaker 1: Like I just feel like she's taught us everything, really. 307 00:12:36,720 --> 00:12:38,520 Speaker 2: And she's so bummed she can't get the day of work. 308 00:12:38,559 --> 00:12:40,079 Speaker 2: I didn't tell her about the events to two late 309 00:12:40,080 --> 00:12:42,400 Speaker 2: that she's put in six weeks pre notice to get 310 00:12:42,400 --> 00:12:44,920 Speaker 2: a day off from worker. They're a bit rough, and 311 00:12:44,960 --> 00:12:46,880 Speaker 2: so she's so upset that she can't come to the event. 312 00:12:46,920 --> 00:12:49,520 Speaker 2: But she is cooking you a massive Malaysian Chinese meal 313 00:12:49,559 --> 00:12:51,320 Speaker 2: when you do come up, So she's very excited about that. 314 00:12:51,360 --> 00:12:54,320 Speaker 1: She's very special your mom hundred percent. But yeah, and 315 00:12:54,440 --> 00:12:56,480 Speaker 1: I liked my clients to have the default meals in 316 00:12:56,520 --> 00:12:58,840 Speaker 1: the week because just how busy people are, so just 317 00:12:58,920 --> 00:13:00,719 Speaker 1: knowing that every Monday it's this so you don't have 318 00:13:00,760 --> 00:13:03,360 Speaker 1: to actually think each time, and it just becomes on 319 00:13:03,440 --> 00:13:06,560 Speaker 1: AUTOQ and not wasting that time and energy. So I 320 00:13:06,600 --> 00:13:10,000 Speaker 1: think there's so many opportunities to plan and prep in advance. 321 00:13:10,520 --> 00:13:13,000 Speaker 1: And I think whether you may have it down pat 322 00:13:13,120 --> 00:13:15,160 Speaker 1: in terms of your lunches, we're going to talk about 323 00:13:15,240 --> 00:13:17,079 Speaker 1: lunches in a second. You may have it down pat 324 00:13:17,120 --> 00:13:19,080 Speaker 1: in terms of your dinners, but if eating out is 325 00:13:19,080 --> 00:13:21,959 Speaker 1: tripping you up, I strongly encourage you to start making 326 00:13:21,960 --> 00:13:24,000 Speaker 1: some notes. And the great thing about phones as well, yah, 327 00:13:24,360 --> 00:13:26,200 Speaker 1: is that you can just make notes in your phone 328 00:13:26,240 --> 00:13:28,320 Speaker 1: so quickly when you're waiting in a queue somewhere or 329 00:13:28,400 --> 00:13:30,679 Speaker 1: just hanging around, knowing what you've got coming up, and 330 00:13:31,000 --> 00:13:33,640 Speaker 1: in more cases than not it you often do need 331 00:13:33,679 --> 00:13:35,600 Speaker 1: to assume the food that's going to be available it's 332 00:13:35,640 --> 00:13:40,720 Speaker 1: probably pretty poor and or indulgent. So in that instance, 333 00:13:40,760 --> 00:13:42,200 Speaker 1: you're either going to eat a lot more than you 334 00:13:42,280 --> 00:13:43,720 Speaker 1: used to and that's okay as long as you have 335 00:13:43,760 --> 00:13:45,880 Speaker 1: a buffer, or you need to pre empt it so 336 00:13:45,920 --> 00:13:49,120 Speaker 1: you don't arrive starving, and then you can make more 337 00:13:49,160 --> 00:13:51,920 Speaker 1: informed decisions about what you're eating rather than just eating 338 00:13:51,960 --> 00:13:55,040 Speaker 1: everything that crosses your path. Because you're starving. And as 339 00:13:55,040 --> 00:13:56,920 Speaker 1: we said, talking about lunch boxes in a second, or 340 00:13:56,920 --> 00:14:00,600 Speaker 1: even planning just taking that little snack for later before 341 00:14:00,600 --> 00:14:03,440 Speaker 1: you head out can be the difference between overeating hundreds 342 00:14:03,480 --> 00:14:06,280 Speaker 1: and hundreds of calories. So, as I said, my client's 343 00:14:06,320 --> 00:14:08,439 Speaker 1: doing really well with just mapping out, and long term 344 00:14:08,480 --> 00:14:10,160 Speaker 1: she won't have to write it down because it'll just 345 00:14:10,200 --> 00:14:13,160 Speaker 1: be normal for her to grab something before she goes 346 00:14:13,200 --> 00:14:15,640 Speaker 1: and not overeat when she's out on poor quality food. 347 00:14:15,920 --> 00:14:18,640 Speaker 1: But until it becomes a habit, and as I said, 348 00:14:18,679 --> 00:14:21,520 Speaker 1: it's a called intention formation, it's just not about having 349 00:14:21,560 --> 00:14:23,680 Speaker 1: an intention, You've actually got to have the plan to 350 00:14:23,720 --> 00:14:24,160 Speaker 1: go with it. 351 00:14:24,800 --> 00:14:26,600 Speaker 2: And that's so true. And I've heard time and time again, 352 00:14:26,640 --> 00:14:28,520 Speaker 2: even friends of mine, they go, oh, you know, I 353 00:14:28,560 --> 00:14:30,080 Speaker 2: was planning and doing this, and then I got there 354 00:14:30,080 --> 00:14:32,160 Speaker 2: and the only thing that was available was pizza. You know. 355 00:14:32,240 --> 00:14:33,480 Speaker 2: Like a friend said to me the other day, she 356 00:14:33,520 --> 00:14:34,720 Speaker 2: was on her health kick and she gives me a 357 00:14:34,760 --> 00:14:36,360 Speaker 2: bit of an update every week, and she said, I 358 00:14:36,400 --> 00:14:38,480 Speaker 2: was going over to my husband's friend's house and we 359 00:14:38,520 --> 00:14:40,160 Speaker 2: got there and he said, you know, we'd have dinner 360 00:14:40,200 --> 00:14:42,120 Speaker 2: with them, and they'd ordered pizza for dinner. And she's like, 361 00:14:42,160 --> 00:14:43,920 Speaker 2: what did I do? I just ate the pizza. And 362 00:14:43,960 --> 00:14:45,400 Speaker 2: so you know, if she'd had a bit of a buffer, 363 00:14:45,480 --> 00:14:47,680 Speaker 2: like as you suggested, a veggie soup, a big leafy 364 00:14:47,720 --> 00:14:50,320 Speaker 2: green salad before she went, she wouldn't have eaten four 365 00:14:50,440 --> 00:14:52,400 Speaker 2: five slices like she did. Maybe she would have only 366 00:14:52,440 --> 00:14:54,880 Speaker 2: needed two or three slices of pizza. So even one 367 00:14:55,000 --> 00:14:57,160 Speaker 2: less makes a difference when it comes to I mean, 368 00:14:57,160 --> 00:14:59,440 Speaker 2: her goal was fat loss and developing a healthy lifestyle. 369 00:14:59,560 --> 00:15:01,320 Speaker 2: And then she said to me and afterwards because I 370 00:15:01,360 --> 00:15:03,320 Speaker 2: was so hungry at like four or five slizes, and 371 00:15:03,360 --> 00:15:05,840 Speaker 2: I felt crap afterwards because it was so greasy, and 372 00:15:05,880 --> 00:15:08,120 Speaker 2: I felt so sluggish the whole next day. So I 373 00:15:08,200 --> 00:15:10,280 Speaker 2: think that planning is absolutely key. And I think it's 374 00:15:10,280 --> 00:15:12,640 Speaker 2: a really nice reminder as well, because I feel like 375 00:15:12,680 --> 00:15:14,560 Speaker 2: in winter we kind of dropped the ball a little 376 00:15:14,560 --> 00:15:16,160 Speaker 2: bit when it comes to healthy eating, don't we, And 377 00:15:16,160 --> 00:15:17,480 Speaker 2: then we sort of pick it back up again when 378 00:15:17,520 --> 00:15:18,120 Speaker 2: spring comes. 379 00:15:18,240 --> 00:15:20,320 Speaker 1: Well, it goes back to something we've spoken about before. 380 00:15:20,360 --> 00:15:22,800 Speaker 1: You're either on or you're off, as opposed to accepting 381 00:15:22,840 --> 00:15:25,600 Speaker 1: that there's no perfection and it's just about making the 382 00:15:25,640 --> 00:15:28,360 Speaker 1: best decision you can at the time. But we don't 383 00:15:28,360 --> 00:15:30,640 Speaker 1: have control over the environments, but what you do have 384 00:15:30,720 --> 00:15:33,560 Speaker 1: control over is how you go into some of those environments. 385 00:15:33,600 --> 00:15:37,080 Speaker 1: So planning and making some strategies to take control and 386 00:15:37,120 --> 00:15:38,920 Speaker 1: not be a victim to those will go a long 387 00:15:38,960 --> 00:15:42,080 Speaker 1: way in getting a great balance between eating out. But 388 00:15:42,120 --> 00:15:44,520 Speaker 1: they're not over eating poor quality food just because it's 389 00:15:44,560 --> 00:15:45,280 Speaker 1: crossed your path. 390 00:15:45,760 --> 00:15:49,400 Speaker 2: Absolutely, And speaking of planning, the client case study today 391 00:15:49,880 --> 00:15:52,840 Speaker 2: was a topic that somebody sent through to us on Instagram, 392 00:15:52,880 --> 00:15:55,600 Speaker 2: and the idea was around adult lunch boxes. And I 393 00:15:55,600 --> 00:15:57,880 Speaker 2: love this because so as you do a few lunchboxes 394 00:15:57,920 --> 00:15:59,920 Speaker 2: on your Instagram as well, So I thought this was great. 395 00:16:00,080 --> 00:16:02,440 Speaker 2: And the question actually came from a lady who I 396 00:16:03,320 --> 00:16:05,240 Speaker 2: assume worked on like a big farm or something. And 397 00:16:05,240 --> 00:16:06,840 Speaker 2: so I don't have access to a fridge, I don't 398 00:16:06,840 --> 00:16:08,760 Speaker 2: have access to a stove or cooked up. I can't 399 00:16:08,800 --> 00:16:11,400 Speaker 2: warm things up in a microwave. I basically take a lunchbox, 400 00:16:11,400 --> 00:16:13,960 Speaker 2: but it's full of like package type snacks. How can 401 00:16:14,000 --> 00:16:16,400 Speaker 2: I make, you know, adult lunchboxes a lot healthier? So 402 00:16:16,760 --> 00:16:19,200 Speaker 2: I'll tell you my sort of formula, SUSI I must 403 00:16:19,240 --> 00:16:21,200 Speaker 2: admit I work with a lot of clients who you 404 00:16:21,200 --> 00:16:23,200 Speaker 2: know they're in the office of their homes. They do have, 405 00:16:23,360 --> 00:16:25,120 Speaker 2: you know, they can cook their lunch fresh. They can 406 00:16:25,160 --> 00:16:27,440 Speaker 2: warm something up in a microwave. So I really do 407 00:16:27,520 --> 00:16:29,400 Speaker 2: like this idea of an adult lunchbox because I do 408 00:16:29,560 --> 00:16:31,760 Speaker 2: find it quite practical. And my first tip would be 409 00:16:31,880 --> 00:16:33,320 Speaker 2: just to take an ice brick with you, or to 410 00:16:33,360 --> 00:16:35,640 Speaker 2: have like a bit of a cooler bag so that 411 00:16:35,760 --> 00:16:38,280 Speaker 2: you can actually, you know, the foods that you take 412 00:16:38,360 --> 00:16:40,560 Speaker 2: don't have to be just non perishable foods. You can 413 00:16:40,600 --> 00:16:42,720 Speaker 2: take some protein, you can take some yoga, you can 414 00:16:42,760 --> 00:16:45,320 Speaker 2: take some cheese. So my formula is pretty simple. It's 415 00:16:45,360 --> 00:16:47,680 Speaker 2: basically how you build a balanced meal. It's one protein, 416 00:16:47,920 --> 00:16:50,600 Speaker 2: one fat, one carb, and some sort of ven. So 417 00:16:50,800 --> 00:16:54,000 Speaker 2: protein options for an adult lunchbox could look like meatballs 418 00:16:54,040 --> 00:16:56,640 Speaker 2: and meatballs. I'm saying because I made me these beautiful 419 00:16:56,680 --> 00:16:59,040 Speaker 2: beef and veggie meatballs as part of her she gets 420 00:16:59,040 --> 00:17:01,320 Speaker 2: you know, a bit of iron and baby lead weeding journey. 421 00:17:01,360 --> 00:17:03,440 Speaker 2: So I've had meat balls in my mind, So meat 422 00:17:03,440 --> 00:17:05,159 Speaker 2: balls could be a good protein option. They fit in 423 00:17:05,200 --> 00:17:07,800 Speaker 2: a nice little lunch box. Boiled eggs are perfect, a 424 00:17:07,880 --> 00:17:10,120 Speaker 2: tin of tuna, a four bean mix if you don't 425 00:17:10,119 --> 00:17:11,760 Speaker 2: want to hit anything up or you don't have an 426 00:17:11,960 --> 00:17:14,840 Speaker 2: ice prick. A frittata could be a really nice option, 427 00:17:15,000 --> 00:17:17,159 Speaker 2: or some good quality Greek yogurt as well could be 428 00:17:17,160 --> 00:17:20,800 Speaker 2: a good protein option. Fats are pretty easy. Handful of nuts, 429 00:17:20,800 --> 00:17:23,600 Speaker 2: some guacamole, some cheese, all those little round little you 430 00:17:23,640 --> 00:17:26,560 Speaker 2: know those baby Bell brand they're pretty good. Awesome olives 431 00:17:26,600 --> 00:17:29,560 Speaker 2: as well. Olives are a really nice fat sauce. Carboys, 432 00:17:29,640 --> 00:17:31,400 Speaker 2: you could use a little bit of sushi. You could 433 00:17:31,400 --> 00:17:33,639 Speaker 2: do some energy balls where you've got some like dates 434 00:17:33,640 --> 00:17:35,879 Speaker 2: and nuts and some fruit blended up. You could do 435 00:17:35,880 --> 00:17:38,520 Speaker 2: a homemade muffon. You could do some leftover fried rice. 436 00:17:38,720 --> 00:17:40,760 Speaker 2: I think the options are kind of endless. Carboys. You 437 00:17:40,760 --> 00:17:43,000 Speaker 2: could do a nice like wrap or a sandwich as well. 438 00:17:43,200 --> 00:17:45,560 Speaker 2: And then of course you need to have that veggie volume. 439 00:17:45,640 --> 00:17:48,400 Speaker 2: So basically just some veggie sticks and a lower calorie dip, 440 00:17:48,480 --> 00:17:51,679 Speaker 2: maybe a salser, maybe a siziki. Some cherry tomatoes are 441 00:17:51,680 --> 00:17:53,680 Speaker 2: always good to munch on in a lunch box as well. 442 00:17:53,800 --> 00:17:56,120 Speaker 2: So I think as much color as possible, at as 443 00:17:56,160 --> 00:17:59,040 Speaker 2: much fresh home prepared things as possible. I think people 444 00:17:59,080 --> 00:18:01,159 Speaker 2: fall into the mistake of going, I'm going to take 445 00:18:01,160 --> 00:18:03,040 Speaker 2: a packet a popcorn, I'm going to take a muslibar, 446 00:18:03,119 --> 00:18:04,439 Speaker 2: I'm going to take a fruit stick, and I'm going 447 00:18:04,480 --> 00:18:06,640 Speaker 2: to take a protein ball, And a lot of these 448 00:18:06,640 --> 00:18:09,720 Speaker 2: things are coming in packets. They're overly processed, so the 449 00:18:09,800 --> 00:18:12,439 Speaker 2: volume of those foods is quite low, so you're eating 450 00:18:12,480 --> 00:18:15,000 Speaker 2: more calories, but you're not feeling that full. So what 451 00:18:15,040 --> 00:18:17,880 Speaker 2: we want is really those volume dense options like the berries, 452 00:18:17,920 --> 00:18:21,199 Speaker 2: the fresh fruit, the veggie sticks, things that fill us 453 00:18:21,320 --> 00:18:24,359 Speaker 2: up for less calories essentially. So volume dnce eating is 454 00:18:24,359 --> 00:18:26,399 Speaker 2: something that Susie you and I both do, and I 455 00:18:26,400 --> 00:18:28,840 Speaker 2: actually had an episode on it on my podcast with 456 00:18:28,880 --> 00:18:31,840 Speaker 2: another dietitian Paula, who's excellent as well in her whole 457 00:18:31,920 --> 00:18:34,760 Speaker 2: jam is volume based eating. So if our listeners are 458 00:18:34,760 --> 00:18:36,800 Speaker 2: interested in more volume based eating, they can go and 459 00:18:36,880 --> 00:18:39,640 Speaker 2: check out the volume based Eating podcast on the leanw 460 00:18:39,640 --> 00:18:40,560 Speaker 2: Wald Nutrition Podcast. 461 00:18:40,680 --> 00:18:43,119 Speaker 1: Shout out to Paula. Actually is it the Moving Dietitian. 462 00:18:43,200 --> 00:18:46,440 Speaker 1: It's her Instagram Moving. She's just some amazing stuff. So yeah, 463 00:18:46,480 --> 00:18:48,480 Speaker 1: she's got some really novel ways of looking at volume. 464 00:18:48,680 --> 00:18:50,320 Speaker 1: You know what I picked up when you're just talking 465 00:18:50,680 --> 00:18:53,040 Speaker 1: that you put cheese in as a fat, which I 466 00:18:53,040 --> 00:18:55,760 Speaker 1: think is fantastic because my clients were all counted as protein, 467 00:18:55,840 --> 00:18:58,080 Speaker 1: and I'll say, oh, there's a bit, but it's not really, 468 00:18:58,119 --> 00:19:01,080 Speaker 1: it's more fat, more fats. I think the other food 469 00:19:01,119 --> 00:19:04,840 Speaker 1: I thought of was cottage cheese. Oh you like cottage cheese. 470 00:19:04,880 --> 00:19:08,920 Speaker 1: It's a really really good source of protein. And yeah, 471 00:19:08,920 --> 00:19:11,359 Speaker 1: I think that. The beautiful thing about the lunch boxes 472 00:19:11,359 --> 00:19:12,959 Speaker 1: and the thing I like about it because I put 473 00:19:13,000 --> 00:19:14,880 Speaker 1: them on my Instagram and people think they're for kids, 474 00:19:14,880 --> 00:19:17,320 Speaker 1: but to be honest, they're really more adult based lunchboxes 475 00:19:17,359 --> 00:19:19,919 Speaker 1: because I wouldn't waste my time putting together something so 476 00:19:20,000 --> 00:19:22,000 Speaker 1: fabulous for kids. They don't care like they're happy with 477 00:19:22,000 --> 00:19:24,080 Speaker 1: a vegemite sandwich, and my kids are a sausage of 478 00:19:24,119 --> 00:19:27,800 Speaker 1: all things and that doesn't really photograph very well for Instagram. 479 00:19:27,920 --> 00:19:30,520 Speaker 1: So the lunch boxes I put up are really more 480 00:19:30,600 --> 00:19:32,920 Speaker 1: adult ones. And I love the boxes. I love. There's 481 00:19:32,920 --> 00:19:35,080 Speaker 1: a couple of people on Instagram who've got amazing ones, 482 00:19:35,119 --> 00:19:37,720 Speaker 1: but I've just got one from Big w which is 483 00:19:37,760 --> 00:19:40,280 Speaker 1: a metal one with compartments I love. And the reason 484 00:19:40,280 --> 00:19:42,000 Speaker 1: I love it is that there's a really big section 485 00:19:42,040 --> 00:19:44,280 Speaker 1: for the protein and the salad and the veg. Because 486 00:19:44,440 --> 00:19:46,560 Speaker 1: I'm sure you'll agree with me lean if you're giving 487 00:19:46,560 --> 00:19:48,960 Speaker 1: feedback to clients. They never have enough salad and veggie 488 00:19:49,000 --> 00:19:51,639 Speaker 1: bulk in the day. You know, you need two three cups, 489 00:19:51,640 --> 00:19:53,840 Speaker 1: so you don't just need celery sticks or carrot sticks. 490 00:19:53,880 --> 00:19:55,920 Speaker 1: You need that and a salad or a soup, So 491 00:19:56,320 --> 00:19:58,600 Speaker 1: that works well. I find it keeps things like the 492 00:19:58,640 --> 00:20:01,600 Speaker 1: seeded crackers or homeless to control pustion wise, because it's 493 00:20:01,640 --> 00:20:03,760 Speaker 1: easy to eat way too much of those. But I 494 00:20:03,760 --> 00:20:06,440 Speaker 1: think it's just a way of nurturing yourself as well, 495 00:20:06,480 --> 00:20:08,720 Speaker 1: because I have mums who'll spend hours packing the kids 496 00:20:08,840 --> 00:20:11,520 Speaker 1: lunch and then they'll just have nothing for themselves. So 497 00:20:11,560 --> 00:20:13,240 Speaker 1: I like people to sit do it at night, the 498 00:20:13,320 --> 00:20:16,000 Speaker 1: night before, which links into our chat on planning. You know, 499 00:20:16,119 --> 00:20:18,200 Speaker 1: take control of the morning and get it done the 500 00:20:18,280 --> 00:20:21,480 Speaker 1: night before. Prepare the raps or the sushi or whatever 501 00:20:21,520 --> 00:20:23,560 Speaker 1: it is. You're serving all the leftovers in the lunch 502 00:20:23,560 --> 00:20:26,919 Speaker 1: boxes for you and the kids, and as soon as 503 00:20:26,920 --> 00:20:29,760 Speaker 1: you've made yourself a beautiful lunch. It's a way of 504 00:20:29,800 --> 00:20:32,399 Speaker 1: self care, it's nurturing, it's giving you, setting you up 505 00:20:32,400 --> 00:20:34,960 Speaker 1: for a successful day. And I always do them the 506 00:20:35,040 --> 00:20:37,520 Speaker 1: night before. I just think starting on a new day 507 00:20:37,560 --> 00:20:39,760 Speaker 1: at early cracker daughter and hoping everything's going to go 508 00:20:39,840 --> 00:20:41,880 Speaker 1: to plans, so you've got time to make a decent lunch. 509 00:20:42,000 --> 00:20:44,919 Speaker 1: Is really hoping for a miracle in modern life. So 510 00:20:45,000 --> 00:20:47,360 Speaker 1: do it the night before with a cup of tea 511 00:20:47,440 --> 00:20:48,919 Speaker 1: or you might be sipping on a nice glass of 512 00:20:48,920 --> 00:20:50,960 Speaker 1: wine and put them together. And there's a real art 513 00:20:51,000 --> 00:20:53,240 Speaker 1: that comes in a real self care And when you've 514 00:20:53,240 --> 00:20:56,960 Speaker 1: got a beautiful present, beautiful presented lunch to look at 515 00:20:57,359 --> 00:21:00,760 Speaker 1: and eat and look forward to having, suddenly is easy 516 00:21:00,800 --> 00:21:02,800 Speaker 1: because you've got the balance as opposed to going to 517 00:21:02,840 --> 00:21:05,639 Speaker 1: a dodgy food called or cafe paying twenty bucks for 518 00:21:05,680 --> 00:21:08,680 Speaker 1: a lunch that's not even great, doesn't taste that well good, 519 00:21:08,680 --> 00:21:11,840 Speaker 1: and it's not ideal nutritionally. So big fan of the 520 00:21:11,880 --> 00:21:14,760 Speaker 1: adult lunch boxes and for inspiration, we've got them on 521 00:21:14,760 --> 00:21:17,240 Speaker 1: our instas. Will put another one on the Nutrition Couch 522 00:21:17,280 --> 00:21:20,280 Speaker 1: Instagram because there's so much food inspiration out there. And 523 00:21:20,320 --> 00:21:22,520 Speaker 1: then it comes down to action and planning to actually 524 00:21:22,520 --> 00:21:25,600 Speaker 1: do it. But yeah, I'm a massive fan about it. It's 525 00:21:25,560 --> 00:21:28,000 Speaker 1: taking their lunch. You'll save money and you'll save calories, 526 00:21:28,359 --> 00:21:30,840 Speaker 1: all right. Well, for our final segment of the show, 527 00:21:30,840 --> 00:21:34,280 Speaker 1: listener question was something that came up via Instagram actually, 528 00:21:34,640 --> 00:21:36,520 Speaker 1: and I thought, I actually haven't talked about it before, 529 00:21:36,560 --> 00:21:39,120 Speaker 1: and it's another topic nutritionally that you and I probably 530 00:21:39,200 --> 00:21:41,479 Speaker 1: do with our clients and don't think about it. But 531 00:21:41,520 --> 00:21:46,800 Speaker 1: the question was what is carbohydrate distribution and why is 532 00:21:46,840 --> 00:21:49,480 Speaker 1: it important for fat loss? And I loved it. I 533 00:21:49,480 --> 00:21:51,480 Speaker 1: thought that is great. I actually haven't heard that spoken 534 00:21:51,520 --> 00:21:54,639 Speaker 1: about before. So I will explain it in my most 535 00:21:54,840 --> 00:21:56,919 Speaker 1: eloquent of terms, and then you can come with anything 536 00:21:56,960 --> 00:21:59,320 Speaker 1: that I've missed or not clear. So when we talk 537 00:21:59,320 --> 00:22:03,199 Speaker 1: about carb high, because carbohydrates are the primary fuel for 538 00:22:03,240 --> 00:22:06,080 Speaker 1: the muscle, usually unless you're on an a strac keto 539 00:22:06,400 --> 00:22:08,719 Speaker 1: plan in which carbohydrate will be very low, and I'm 540 00:22:08,760 --> 00:22:10,280 Speaker 1: hastening to say that would be very few of our 541 00:22:10,320 --> 00:22:14,879 Speaker 1: listeners land, we are sort of operating nutritionally on carbohydrate loads. 542 00:22:14,960 --> 00:22:19,960 Speaker 1: So when I'm developing diets for my clients, the standout 543 00:22:19,960 --> 00:22:22,480 Speaker 1: assessment I have is that they have uneven amounts of 544 00:22:22,520 --> 00:22:26,040 Speaker 1: carbohydrate and protein through the day. So, for example, they 545 00:22:26,080 --> 00:22:29,840 Speaker 1: start the day heavy with toast or cereal and fruit 546 00:22:30,119 --> 00:22:34,560 Speaker 1: and high carbohydrate options and not enough protein, and then 547 00:22:34,560 --> 00:22:37,320 Speaker 1: at lunch they might have a salad without hardly any 548 00:22:37,320 --> 00:22:41,160 Speaker 1: carbohydrate so tuna salad or something quite simple, and then 549 00:22:41,200 --> 00:22:43,840 Speaker 1: of course they get really starving in the afternoon and 550 00:22:43,920 --> 00:22:46,240 Speaker 1: overeat carbohydrates, so they have kind of this peak of 551 00:22:46,240 --> 00:22:48,920 Speaker 1: carbs early, a drop and a lull, and then they 552 00:22:48,960 --> 00:22:52,000 Speaker 1: overeat all afternoon. So one of the things nutritionally I'm 553 00:22:52,040 --> 00:22:53,760 Speaker 1: always trying to do is get what I would call 554 00:22:53,800 --> 00:22:57,280 Speaker 1: an even distribution of carbohydrates, so the serves are even 555 00:22:57,320 --> 00:22:59,720 Speaker 1: through the day. So they might have a setain amount 556 00:22:59,840 --> 00:23:02,240 Speaker 1: wait give a gram amount, because it differs depending on 557 00:23:02,240 --> 00:23:05,159 Speaker 1: the person. But it may be one or two serves 558 00:23:05,160 --> 00:23:08,080 Speaker 1: at breakfast, one or two serves at lunch, one serve 559 00:23:08,160 --> 00:23:09,800 Speaker 1: in the afternoon, one at dinner, which might be a 560 00:23:09,840 --> 00:23:12,480 Speaker 1: fat loss equation, or it might be you know, three 561 00:23:12,520 --> 00:23:15,120 Speaker 1: serves at breakfast, two at lunch, depending on the energy 562 00:23:15,640 --> 00:23:19,760 Speaker 1: requirements of that client. Now, even carbohydrate distribution, or at 563 00:23:19,840 --> 00:23:23,640 Speaker 1: least a distribution that tapers at night, in my experience, 564 00:23:23,680 --> 00:23:26,880 Speaker 1: supports weight control, and it would support weight control because 565 00:23:26,920 --> 00:23:29,760 Speaker 1: it helps insulin, which is the primary regulator of glucose 566 00:23:29,760 --> 00:23:33,040 Speaker 1: and fat metabolism, be controlled. So when we have different 567 00:23:33,080 --> 00:23:36,959 Speaker 1: loads of carbohydrate, you have different secretion of insulin from 568 00:23:36,960 --> 00:23:40,840 Speaker 1: the pancreas and that potentially drives appetite and overeating. So 569 00:23:40,920 --> 00:23:44,119 Speaker 1: that's the theory behind putting an even distribution of carbohydrate, 570 00:23:44,560 --> 00:23:47,159 Speaker 1: and that's in theory for me why it's important for 571 00:23:47,200 --> 00:23:49,200 Speaker 1: fat loss and one of the key things I'm always 572 00:23:49,280 --> 00:23:51,360 Speaker 1: working on with my clients, which is why I'm very, 573 00:23:51,440 --> 00:23:54,280 Speaker 1: very fussy with bread types. And for example, I had 574 00:23:54,320 --> 00:23:56,440 Speaker 1: a client this morning who has cut out all the carbon, 575 00:23:56,520 --> 00:23:59,199 Speaker 1: choosing protein breads, but it's actually gone too low and 576 00:23:59,240 --> 00:24:02,040 Speaker 1: she's not losing because their carbs are too low. So 577 00:24:02,440 --> 00:24:06,440 Speaker 1: it is very important because it helps to regulate appetite 578 00:24:06,920 --> 00:24:10,760 Speaker 1: likely secondary to insul and response in the body. Does 579 00:24:10,800 --> 00:24:11,280 Speaker 1: that make sense? 580 00:24:11,480 --> 00:24:14,919 Speaker 2: But I'm like you, I see people eating well, like 581 00:24:14,960 --> 00:24:17,119 Speaker 2: there's nothing wrong with what they're eating, the choices that 582 00:24:17,119 --> 00:24:20,480 Speaker 2: they're making, but the proportions and the distribution is off. 583 00:24:20,640 --> 00:24:22,879 Speaker 2: And so many women just do a leafy green salad 584 00:24:22,880 --> 00:24:24,920 Speaker 2: with a tina tuna for lunch and then they hit, 585 00:24:25,240 --> 00:24:27,960 Speaker 2: you know, three pm, and they're like, oh, my goodness, 586 00:24:28,040 --> 00:24:30,960 Speaker 2: give me the chocolate, right, and it's like those cravings 587 00:24:30,960 --> 00:24:33,399 Speaker 2: are out of control. So, as you said, carbo hydrates 588 00:24:33,400 --> 00:24:35,720 Speaker 2: are extremely important for most of us in every meal, 589 00:24:36,000 --> 00:24:39,159 Speaker 2: but the amount will differ depending on the height, the 590 00:24:39,240 --> 00:24:43,040 Speaker 2: body weight, the energy distribution that we're having all the exercise, 591 00:24:43,160 --> 00:24:45,320 Speaker 2: or the type that we're doing as well. So it's 592 00:24:45,320 --> 00:24:48,080 Speaker 2: really not something we can give a blanket recommendation for 593 00:24:48,280 --> 00:24:50,520 Speaker 2: because all of our listeners are so different. I mean, 594 00:24:50,520 --> 00:24:53,680 Speaker 2: I'm six foot one, I'm still breastfeeding, and I'm working 595 00:24:53,760 --> 00:24:55,359 Speaker 2: out in the gym, and i do ten thousand steps 596 00:24:55,400 --> 00:24:57,439 Speaker 2: a day, so a lot more you know, my higher 597 00:24:57,440 --> 00:24:59,480 Speaker 2: requirements than some of our other listeners. So it's not 598 00:24:59,520 --> 00:25:01,680 Speaker 2: something we can to say everybody should have X amount 599 00:25:01,680 --> 00:25:03,840 Speaker 2: of carbohydrate at a meal. But you're right, there are 600 00:25:03,880 --> 00:25:06,000 Speaker 2: so many low carb products out there, and we do 601 00:25:06,080 --> 00:25:08,320 Speaker 2: love some of those protein breads, we've review them before, 602 00:25:08,560 --> 00:25:09,840 Speaker 2: but you're right, there's some of them are you know, 603 00:25:09,960 --> 00:25:12,520 Speaker 2: six grams of carbs per size, and if we're putting 604 00:25:12,560 --> 00:25:15,000 Speaker 2: something like some fat on their like some avocados and 605 00:25:15,040 --> 00:25:17,760 Speaker 2: peanut butter, we're just not getting the amount of carbohydrate 606 00:25:17,800 --> 00:25:20,240 Speaker 2: it's needed. Particularly if we've woken up and we've worked 607 00:25:20,240 --> 00:25:22,640 Speaker 2: out really hard in the morning, then we're basically having 608 00:25:22,720 --> 00:25:26,080 Speaker 2: a very minimal carbohydrate breakfast. So I think it's really 609 00:25:26,080 --> 00:25:28,760 Speaker 2: important for our listeners to understand that carbohydrates are important. 610 00:25:28,920 --> 00:25:31,360 Speaker 2: The even spread or distribution of them throughout the day 611 00:25:31,440 --> 00:25:34,320 Speaker 2: is important, and also the type of carbohydrate is important too. 612 00:25:34,520 --> 00:25:36,320 Speaker 2: And sometimes I say to my listeners, like we've talked 613 00:25:36,320 --> 00:25:38,040 Speaker 2: about before, if you want to have a snack out 614 00:25:38,040 --> 00:25:39,800 Speaker 2: to dinner, if you want to have something sweet working 615 00:25:39,840 --> 00:25:41,920 Speaker 2: in as part of your day. So sometimes I'll say 616 00:25:41,920 --> 00:25:44,000 Speaker 2: to my clients, all right, let's have just some salmon 617 00:25:44,000 --> 00:25:46,240 Speaker 2: and some veggies or some chicken salad for dinner, and 618 00:25:46,280 --> 00:25:47,919 Speaker 2: then we can have some chocolate, or then we can 619 00:25:47,960 --> 00:25:50,240 Speaker 2: have some fruit or something after dinner. So it's okay 620 00:25:50,240 --> 00:25:51,760 Speaker 2: to do that sort of have a dinner and a 621 00:25:51,760 --> 00:25:54,200 Speaker 2: dessert as long as there is some sort of carbohydrate 622 00:25:54,240 --> 00:25:56,680 Speaker 2: in the night portion for the majority of people. 623 00:25:56,480 --> 00:25:59,520 Speaker 1: Yeah, one hundred percent. And I do count, you know, 624 00:25:59,560 --> 00:26:02,240 Speaker 1: in terms of to be counting cabs. I don't like 625 00:26:02,280 --> 00:26:04,560 Speaker 1: people to count carbs because I feel like it then 626 00:26:04,640 --> 00:26:07,760 Speaker 1: gets them to be controlling their appetitile food intake based 627 00:26:07,800 --> 00:26:09,639 Speaker 1: on their head and not their body. And that's another 628 00:26:09,640 --> 00:26:13,120 Speaker 1: thing I've written down head versus body hunger. But it 629 00:26:13,160 --> 00:26:15,119 Speaker 1: can be useful to have a rough idea of how 630 00:26:15,200 --> 00:26:18,840 Speaker 1: much carbohydrate is in food. So, for example, two small 631 00:26:18,920 --> 00:26:22,080 Speaker 1: sizes of a dense grain bread will have say twenty 632 00:26:22,160 --> 00:26:25,760 Speaker 1: twenty four grams of carbohydrate. Now two slices of sour 633 00:26:25,800 --> 00:26:28,919 Speaker 1: dough that still grain can have up to sixty grams 634 00:26:28,920 --> 00:26:32,240 Speaker 1: of carbohydrates, so double for still two slices of bread. 635 00:26:32,480 --> 00:26:36,320 Speaker 1: So a quick scan of carbohydrates per serve, not sugars, 636 00:26:36,359 --> 00:26:40,040 Speaker 1: total carbs perserve and a rough idea is about twenty 637 00:26:40,040 --> 00:26:43,439 Speaker 1: to thirty is probably good for a fatless plan, and 638 00:26:43,480 --> 00:26:45,600 Speaker 1: then people who aren't losing fat or have high energy 639 00:26:45,640 --> 00:26:47,919 Speaker 1: devindes might be up to you know, forty five sixty 640 00:26:47,960 --> 00:26:52,240 Speaker 1: grams or three or four serves, but yeah, one or two, three, 641 00:26:52,560 --> 00:26:54,040 Speaker 1: you know, in the first half of the day and 642 00:26:54,040 --> 00:26:56,199 Speaker 1: then lightning it at night. Is a rough idea, but 643 00:26:56,320 --> 00:26:58,520 Speaker 1: certainly a quick scan of food products will tell you 644 00:26:58,560 --> 00:27:01,000 Speaker 1: a lot. So for example, ten rice crackers has got 645 00:27:01,040 --> 00:27:03,880 Speaker 1: almost thirty grams of carbohydrate, that is more than two 646 00:27:03,920 --> 00:27:07,320 Speaker 1: slices of bread. So being aware of the extremely dense 647 00:27:07,359 --> 00:27:10,080 Speaker 1: sources of carbohydrate can be really helpful. You know, a 648 00:27:10,080 --> 00:27:12,879 Speaker 1: cup of white rice forty five grams equivalent of almost 649 00:27:12,880 --> 00:27:15,520 Speaker 1: four slices of bread. So it's not that foods are 650 00:27:15,520 --> 00:27:18,080 Speaker 1: good or bad, it's just the density of them, and 651 00:27:18,119 --> 00:27:21,040 Speaker 1: particularly when it comes to carbohydrates, it's relevant, particularly if 652 00:27:21,040 --> 00:27:23,359 Speaker 1: you're inactive. So we want to give you the best 653 00:27:23,400 --> 00:27:26,960 Speaker 1: quality bread that's got some carbohydrate, but not double the 654 00:27:27,080 --> 00:27:29,960 Speaker 1: varieties of others. So that's kind of what we are doing. 655 00:27:30,000 --> 00:27:32,919 Speaker 1: And I think a quick scan of total carbohydrate Perserve 656 00:27:32,960 --> 00:27:34,680 Speaker 1: can tell you a lot about the foods you're buying 657 00:27:34,720 --> 00:27:38,120 Speaker 1: and might skew some of your choices away from things 658 00:27:38,119 --> 00:27:40,600 Speaker 1: that are particularly dense, things like the Turkish bread and 659 00:27:40,600 --> 00:27:43,720 Speaker 1: the jumbo sour dough slices and the two minute noodles 660 00:27:43,760 --> 00:27:46,240 Speaker 1: and the process rice crackers, things that are very very 661 00:27:46,240 --> 00:27:49,720 Speaker 1: easy to overeat and giving you a truckload of carbohydrate 662 00:27:49,840 --> 00:27:50,920 Speaker 1: at any one meal. 663 00:27:50,960 --> 00:27:53,359 Speaker 2: I've actually got the perfect example of that because my 664 00:27:53,400 --> 00:27:55,399 Speaker 2: sister sent me something she found in the soup market. 665 00:27:55,440 --> 00:27:57,560 Speaker 2: And the funny thing was, I found it the day before. 666 00:27:58,560 --> 00:28:00,719 Speaker 2: You picked it up, looked at the innuitition and was like, 667 00:28:00,800 --> 00:28:02,560 Speaker 2: oh no, no, no, one put it back, and she 668 00:28:02,640 --> 00:28:04,560 Speaker 2: bought it, and she's like, you're so proud of me. Look, 669 00:28:04,560 --> 00:28:07,320 Speaker 2: I found these awesome sado bases. And she's generally super healthy, 670 00:28:07,320 --> 00:28:08,960 Speaker 2: but she's got a toddler, so she just like picked 671 00:28:09,000 --> 00:28:10,600 Speaker 2: it up. And ran home and didn't really even have 672 00:28:10,960 --> 00:28:12,680 Speaker 2: a chance to read it, and she sent it to 673 00:28:12,800 --> 00:28:14,000 Speaker 2: me and I was like, have a look at the 674 00:28:14,000 --> 00:28:16,680 Speaker 2: carbohydrate on that label. So this is a pizza bass 675 00:28:16,800 --> 00:28:19,480 Speaker 2: there's Sado pizza bases, and we know that sado for you, 676 00:28:19,560 --> 00:28:22,200 Speaker 2: got health is wonderful because you're getting that nice fermentation. 677 00:28:22,440 --> 00:28:24,520 Speaker 2: Sado is one of my favorite types of bread, particularly 678 00:28:24,600 --> 00:28:27,480 Speaker 2: mixed grain one. This is a stone baked sourdough basis. 679 00:28:27,600 --> 00:28:29,920 Speaker 2: But when you actually look in small print on the packaging, 680 00:28:30,000 --> 00:28:32,560 Speaker 2: it's a Turkish bakery, so it's made sort of using 681 00:28:32,600 --> 00:28:34,720 Speaker 2: that Turkish base, which we know, Susie, you are not 682 00:28:34,840 --> 00:28:38,000 Speaker 2: a fan of one of the servings. So there's four 683 00:28:38,040 --> 00:28:40,760 Speaker 2: servings per pack. But if I'm being entirely honest, I 684 00:28:40,800 --> 00:28:43,040 Speaker 2: would easily eat half of that pizza. It's not an 685 00:28:43,080 --> 00:28:45,560 Speaker 2: overly large base. The normal human if they're not eating 686 00:28:45,600 --> 00:28:48,960 Speaker 2: the entire pizza base, they're eating at least half. So 687 00:28:49,160 --> 00:28:52,840 Speaker 2: there's forty seven grams of carbohydrate per serving. We're talking 688 00:28:52,960 --> 00:28:57,080 Speaker 2: over ninety grams of carbohydrate in only half of that pizza. 689 00:28:57,480 --> 00:28:59,680 Speaker 2: That is a massive whack of carbohydrate. And I can 690 00:28:59,720 --> 00:29:01,920 Speaker 2: promise you this is one of those health Halo products 691 00:29:01,920 --> 00:29:03,400 Speaker 2: where you would look at the front of the label 692 00:29:03,400 --> 00:29:06,840 Speaker 2: and think stone baked sado, pizza bases, whippy, I'm onto 693 00:29:06,880 --> 00:29:09,720 Speaker 2: a winner here, grab it, run home, and not understanding 694 00:29:09,760 --> 00:29:12,840 Speaker 2: how much of a load of carbohydrate you're actually taking in, 695 00:29:13,240 --> 00:29:15,400 Speaker 2: not to mention a pretty good whack of calories too 696 00:29:15,440 --> 00:29:17,600 Speaker 2: by the time you add your cheese. Some people add 697 00:29:17,600 --> 00:29:20,120 Speaker 2: salami or you know, cabana or something like that to 698 00:29:20,120 --> 00:29:21,720 Speaker 2: the pizza as well, and then load it up with 699 00:29:21,720 --> 00:29:24,160 Speaker 2: some veggies as well. Just the protein and the cheese 700 00:29:24,200 --> 00:29:27,040 Speaker 2: added to that is a very very energy dense dinner, 701 00:29:27,880 --> 00:29:30,360 Speaker 2: you know, not to mention a carbohydrate dense one as well. 702 00:29:30,440 --> 00:29:32,600 Speaker 2: So I thought that was a really nice example, and 703 00:29:32,640 --> 00:29:34,400 Speaker 2: my sister was like, oh wow, I'm not gonna buy 704 00:29:34,440 --> 00:29:34,920 Speaker 2: these again. 705 00:29:35,160 --> 00:29:38,280 Speaker 1: And my favorite one is not dissimilar. So I like 706 00:29:38,360 --> 00:29:41,440 Speaker 1: a sometimes a really crunchy bread roll. So at Baker's 707 00:29:41,480 --> 00:29:44,040 Speaker 1: Delight they used to have these ones pana dikazi like 708 00:29:44,080 --> 00:29:46,280 Speaker 1: bread rolls, And in the day I would get it 709 00:29:46,320 --> 00:29:48,160 Speaker 1: and I would take all that white middle out and 710 00:29:48,200 --> 00:29:51,400 Speaker 1: I'd put red salmon, which I love with some feada 711 00:29:51,480 --> 00:29:54,640 Speaker 1: and I just was my favorite sandwich. But so sometimes 712 00:29:54,680 --> 00:29:56,760 Speaker 1: if I'm in the woolies. They'll have like the fresh 713 00:29:56,840 --> 00:29:59,280 Speaker 1: or even colors have got the same the very fresh 714 00:29:59,440 --> 00:30:03,760 Speaker 1: bread our dough rolls and they're like crunchy and delicious. Anyway, 715 00:30:03,800 --> 00:30:06,719 Speaker 1: I found this one at our local Metro Willies and 716 00:30:06,800 --> 00:30:08,840 Speaker 1: I had a look at the label. It was eighty 717 00:30:08,880 --> 00:30:11,360 Speaker 1: grams of carbohydrate in this bread roll. I was kind 718 00:30:11,360 --> 00:30:13,120 Speaker 1: a heart attack, Like I was like, oh my god, 719 00:30:13,160 --> 00:30:16,440 Speaker 1: like that's like the entire daily color like carb requirement 720 00:30:16,680 --> 00:30:19,600 Speaker 1: almost and four slices of bread. The ones I used 721 00:30:19,600 --> 00:30:21,320 Speaker 1: to buy, I didn't have the label and I didn't 722 00:30:21,360 --> 00:30:23,920 Speaker 1: know whereas this. I was like, oh my god, like 723 00:30:24,040 --> 00:30:27,600 Speaker 1: that is so dense, like that is six slices of bread, Like, 724 00:30:27,680 --> 00:30:30,040 Speaker 1: oh my god, almost died. So even though things can 725 00:30:30,040 --> 00:30:33,080 Speaker 1: look healthy, they can be really dense in energy, which 726 00:30:33,120 --> 00:30:35,160 Speaker 1: is great if you're about to run a marathon, not 727 00:30:35,200 --> 00:30:36,800 Speaker 1: so good if you're about to sit down on podcast 728 00:30:36,880 --> 00:30:38,240 Speaker 1: for two hours. So there you exactly. 729 00:30:38,360 --> 00:30:41,000 Speaker 2: Yeah, if you're a crossfitter or you know, go for gold, yes, 730 00:30:41,320 --> 00:30:43,600 Speaker 2: But if you have a desk job, different strang steal 731 00:30:44,080 --> 00:30:46,840 Speaker 2: a quick scan. If it's over thirty forty grams of carbohydrate, 732 00:30:46,920 --> 00:30:49,280 Speaker 2: perserve it's on the high side. So just if you're 733 00:30:49,320 --> 00:30:52,720 Speaker 2: not aware of it, I would say yeah and something. 734 00:30:52,760 --> 00:30:54,280 Speaker 1: You just said that you're six foot. I just had 735 00:30:54,320 --> 00:30:57,520 Speaker 1: a conversation with my good friend I'm planning my outfits 736 00:30:57,520 --> 00:30:59,160 Speaker 1: for our tour and she was like, you could wear 737 00:30:59,200 --> 00:31:01,200 Speaker 1: sneakers with that. I said, oh no, I'm not wearing 738 00:31:01,200 --> 00:31:03,240 Speaker 1: any sneakers when I'm on a stage with LeAnn. So 739 00:31:03,280 --> 00:31:05,000 Speaker 1: I just put it out there. You are to wear 740 00:31:05,000 --> 00:31:07,240 Speaker 1: flats and I'm wearing high shoes. That's just how it's 741 00:31:07,240 --> 00:31:08,520 Speaker 1: going to roll. I'll just kick my shoes off and 742 00:31:08,560 --> 00:31:09,240 Speaker 1: I'll go barefoot. 743 00:31:10,280 --> 00:31:10,640 Speaker 2: All right. 744 00:31:10,680 --> 00:31:12,560 Speaker 1: Well, that reasons to the end of the Nutrition Couch 745 00:31:12,560 --> 00:31:15,240 Speaker 1: for another Sunday. If you haven't done so, please subscribe 746 00:31:15,240 --> 00:31:17,120 Speaker 1: and we love to see you posting when you're listening 747 00:31:17,200 --> 00:31:19,480 Speaker 1: to us. It really helps our social feed and of 748 00:31:19,480 --> 00:31:22,280 Speaker 1: course we put lots of great tips on our Instagram 749 00:31:22,320 --> 00:31:25,200 Speaker 1: and Facebook. So click on like if you haven't already 750 00:31:25,240 --> 00:31:27,360 Speaker 1: and follow us. It's our last period to get your 751 00:31:27,400 --> 00:31:29,640 Speaker 1: early bird tickets for our upcoming shows in Brisbane on 752 00:31:29,680 --> 00:31:32,400 Speaker 1: August twenty oth, Sydney on September third, and Melbourne on 753 00:31:32,880 --> 00:31:35,880 Speaker 1: September seventeenth, and we are really looking forward to meeting 754 00:31:36,000 --> 00:31:38,120 Speaker 1: many of you there, me in big high heels and 755 00:31:38,200 --> 00:31:40,760 Speaker 1: leanne no shoes on it, and we will see you 756 00:31:40,840 --> 00:31:44,400 Speaker 1: on Wednesday for our regular episode Product Drop. Have a 757 00:31:44,400 --> 00:31:45,480 Speaker 1: great week, have a great week of