1 00:00:02,680 --> 00:00:05,640 Speaker 1: Do you plan your week in advance? Maybe you order groceries, 2 00:00:05,720 --> 00:00:08,320 Speaker 1: maybe you meal prep, or maybe you follow a meal 3 00:00:08,400 --> 00:00:11,800 Speaker 1: plan or a set exercise regime. On today's episode of 4 00:00:11,800 --> 00:00:14,239 Speaker 1: The Nutrition Couch, we deep down off the research on 5 00:00:14,320 --> 00:00:18,360 Speaker 1: meal planning and show the link between weight loss and results. Hi, 6 00:00:18,440 --> 00:00:21,080 Speaker 1: I'm leam Maud and I'm sing here Burrell, and together 7 00:00:21,200 --> 00:00:23,759 Speaker 1: we bring you The Nutrition Couch, your weekly podcast that 8 00:00:23,840 --> 00:00:25,920 Speaker 1: keeps you up to date on everything that you need 9 00:00:25,960 --> 00:00:28,480 Speaker 1: to know in the world of nutrition as well as 10 00:00:28,520 --> 00:00:32,240 Speaker 1: meal planning. We have some exciting new research on creating, supplementation, 11 00:00:32,400 --> 00:00:35,680 Speaker 1: cognitive function, and Metaporse. We also have a new snap 12 00:00:35,720 --> 00:00:38,200 Speaker 1: bar to review and it might not be something you'd ever 13 00:00:38,240 --> 00:00:40,960 Speaker 1: think of as healthy. And our listener question is about 14 00:00:41,120 --> 00:00:45,040 Speaker 1: weight loss versus measurements and scale weight. But to kick 15 00:00:45,120 --> 00:00:47,280 Speaker 1: us off today, Susie, in the last couple of weeks, 16 00:00:47,320 --> 00:00:51,920 Speaker 1: there has been a news study on menopause and creatine supplements. 17 00:00:52,400 --> 00:00:56,000 Speaker 1: We love creatine supplements. Disclosure of anyone's new listening to 18 00:00:56,080 --> 00:00:58,920 Speaker 1: the podcast. Susie and I do own a supplement company 19 00:00:58,960 --> 00:01:01,960 Speaker 1: designed by a dietitian, But unlike most supplement companies, we 20 00:01:02,000 --> 00:01:05,080 Speaker 1: are purely based on evidence and science. So the supplements 21 00:01:05,080 --> 00:01:08,360 Speaker 1: we do create have good evidence and science behind them, 22 00:01:08,400 --> 00:01:12,160 Speaker 1: and creating is one of those emerging research areas for 23 00:01:12,640 --> 00:01:16,039 Speaker 1: things like brain house and menopause. But it's been around 24 00:01:16,080 --> 00:01:18,080 Speaker 1: for decades and decades and what is one of the 25 00:01:18,120 --> 00:01:21,080 Speaker 1: most studied nutritional sports supple or I think it is 26 00:01:21,120 --> 00:01:24,640 Speaker 1: the most studied nutritional sports supplement out there. But the 27 00:01:24,720 --> 00:01:27,840 Speaker 1: benefits of creating for women of all ages are coming 28 00:01:27,920 --> 00:01:30,199 Speaker 1: more and more to light in the last couple of years. 29 00:01:30,240 --> 00:01:33,360 Speaker 1: It's certainly been my favorite supplement of twenty twenty five 30 00:01:33,440 --> 00:01:36,200 Speaker 1: and probably even twenty twenty six. And so whenever we 31 00:01:36,280 --> 00:01:39,560 Speaker 1: see more research about how creating can support women, you know, 32 00:01:39,640 --> 00:01:41,480 Speaker 1: we love that. I've got my sister on it, my 33 00:01:41,560 --> 00:01:43,520 Speaker 1: sister in law, I've got all my friends on it, 34 00:01:43,680 --> 00:01:46,440 Speaker 1: all my mum friends take it for the postpartum brain fog. 35 00:01:46,440 --> 00:01:49,280 Speaker 1: I've got my mum onto it. It's really really important 36 00:01:49,440 --> 00:01:52,880 Speaker 1: for brain health as well as just brain energy production 37 00:01:53,000 --> 00:01:57,560 Speaker 1: as well. So this study was the Concrete MENAPA trial 38 00:01:58,160 --> 00:02:01,360 Speaker 1: and it was creating brain health in and menopausal women. 39 00:02:01,560 --> 00:02:05,080 Speaker 1: So it was an eight week randomized control trial which 40 00:02:05,160 --> 00:02:09,239 Speaker 1: basically looked at whether different forms of creating and the 41 00:02:09,280 --> 00:02:12,680 Speaker 1: two forms of creatine they looked at were creating hydrochloride 42 00:02:12,880 --> 00:02:17,080 Speaker 1: and creating ethyleesta. Now, the most common form of creating 43 00:02:17,160 --> 00:02:19,800 Speaker 1: is creating monohydrate. That's been one of the safest and 44 00:02:19,840 --> 00:02:22,440 Speaker 1: most available types of creatine. That's the one I personally 45 00:02:22,440 --> 00:02:25,000 Speaker 1: always recommend. So I found this really interesting that they 46 00:02:25,000 --> 00:02:27,840 Speaker 1: were talking about different types of creatine and they looked 47 00:02:27,840 --> 00:02:31,320 Speaker 1: at whether the creating hydrochloride and the creating ethyleest could 48 00:02:31,320 --> 00:02:35,760 Speaker 1: improve things such as cognitive function, clinical symptoms, and brain 49 00:02:36,000 --> 00:02:40,760 Speaker 1: creating levels in both perimenopausal and menopausal women. So what 50 00:02:40,800 --> 00:02:44,119 Speaker 1: the researchers did was they randomly assigned women to one 51 00:02:44,160 --> 00:02:46,640 Speaker 1: of three groups. One group was a control group, so 52 00:02:46,680 --> 00:02:49,639 Speaker 1: they basically got a placebo, one group was a creating 53 00:02:49,800 --> 00:02:53,440 Speaker 1: hydrochloride group, and the other group was a creating ethylestic group. 54 00:02:53,680 --> 00:02:56,560 Speaker 1: And they followed those people for eight weeks and basically 55 00:02:56,600 --> 00:03:00,320 Speaker 1: over the eight week period they assessed if things such 56 00:03:00,360 --> 00:03:05,880 Speaker 1: as cognitive performance improofs. We're talking about memory, attention, executive function. 57 00:03:06,320 --> 00:03:10,880 Speaker 1: They also looked at perian menopause related clinical outcomes, things 58 00:03:10,919 --> 00:03:14,520 Speaker 1: like mental fatigue, well being, and different types of symptoms, 59 00:03:14,639 --> 00:03:18,480 Speaker 1: and they also looked at brain creating concentration levels using 60 00:03:18,520 --> 00:03:22,200 Speaker 1: imaging techniques. And I found this a really interesting study. So, yes, 61 00:03:22,240 --> 00:03:24,880 Speaker 1: it was a short time period, it was only eight weeks, 62 00:03:25,120 --> 00:03:27,920 Speaker 1: But the most exciting thing I found, Susie, was that 63 00:03:27,960 --> 00:03:30,800 Speaker 1: you can actually get so many great benefits from creatine 64 00:03:30,800 --> 00:03:33,400 Speaker 1: and supplementation in a small amount of time. A lot 65 00:03:33,480 --> 00:03:35,800 Speaker 1: of what we see from Perian menopause in the research 66 00:03:35,880 --> 00:03:39,400 Speaker 1: is sometimes these things can take months, if not you know, longer, 67 00:03:39,480 --> 00:03:41,960 Speaker 1: to actually see some benefits. But we do know it 68 00:03:42,000 --> 00:03:45,120 Speaker 1: takes about anyway from about three to six weeks in 69 00:03:45,160 --> 00:03:48,600 Speaker 1: the average woman to actually improve the saturation levels of 70 00:03:48,640 --> 00:03:51,040 Speaker 1: the brain and muscles were most supplementing with creatine. So 71 00:03:51,080 --> 00:03:54,120 Speaker 1: it doesn't happen instantly, but within about three to six weeks. 72 00:03:54,160 --> 00:03:58,080 Speaker 1: Most people when it's taken continuously see some really good benefits. 73 00:03:58,120 --> 00:03:59,960 Speaker 1: So I like that this study was over eight weeks 74 00:04:00,080 --> 00:04:04,400 Speaker 1: because it actually allowed enough time frame for women to 75 00:04:04,480 --> 00:04:07,760 Speaker 1: potentially see some benefit. And so what they found after 76 00:04:07,800 --> 00:04:11,600 Speaker 1: the eight week period was that cognitive performance improved in 77 00:04:11,720 --> 00:04:15,640 Speaker 1: both groups of women taking creatine, particularly in the areas 78 00:04:15,680 --> 00:04:19,560 Speaker 1: relating to memory and mental processing. So take note if 79 00:04:19,600 --> 00:04:23,520 Speaker 1: you're somebody that suffers from that peri brain fog. Creatine 80 00:04:23,560 --> 00:04:26,120 Speaker 1: may just be her best friend. They also found that 81 00:04:26,200 --> 00:04:30,080 Speaker 1: brain creatine levels increased in both groups, and that suggested 82 00:04:30,120 --> 00:04:34,440 Speaker 1: that creatine was actually crossing the brain blood tissue rather 83 00:04:34,480 --> 00:04:38,560 Speaker 1: than just actor acting proofly, they also found that interesting 84 00:04:38,839 --> 00:04:43,400 Speaker 1: creatine hydrochloride appeared to be more effective than creating atholest 85 00:04:43,760 --> 00:04:46,960 Speaker 1: So I still firmly stare by creatine monohydrate, which I 86 00:04:47,000 --> 00:04:49,600 Speaker 1: know the bulk of the research is on, but this 87 00:04:49,640 --> 00:04:52,599 Speaker 1: did show that within the two types of creating they tested, 88 00:04:52,720 --> 00:04:55,640 Speaker 1: the creatine monohydrate was more effective, so I wouldn't be 89 00:04:56,240 --> 00:04:59,400 Speaker 1: spending money on the creatine atheleester. And then lastly, it 90 00:04:59,440 --> 00:05:02,760 Speaker 1: also showed there were some improvements in mental fatigue and 91 00:05:02,839 --> 00:05:06,960 Speaker 1: cognitive complaints as well through both of the creatine groups. 92 00:05:07,000 --> 00:05:09,520 Speaker 1: So I think it just goes to highlight that you know, 93 00:05:09,600 --> 00:05:13,240 Speaker 1: we are seeing more and more really positive research around creatine. 94 00:05:13,279 --> 00:05:17,159 Speaker 1: It is a very quote unquote safe supplement in terms 95 00:05:17,160 --> 00:05:19,440 Speaker 1: of the supplement space, and it's no longer just a 96 00:05:19,480 --> 00:05:22,240 Speaker 1: sports supplement. If you want to get ripped and jacked 97 00:05:22,279 --> 00:05:25,119 Speaker 1: and strong and progress in your training, absolutely you should 98 00:05:25,120 --> 00:05:27,719 Speaker 1: be taking creating, particularly as a female, because we store 99 00:05:27,800 --> 00:05:31,000 Speaker 1: seventy to eighty percent less creatine than men. But it's 100 00:05:31,040 --> 00:05:33,919 Speaker 1: not just a sports supplement. It really can help with 101 00:05:34,000 --> 00:05:37,599 Speaker 1: brain energy and mesabilism and cognitive symptoms such as that 102 00:05:37,720 --> 00:05:41,120 Speaker 1: brain fatigue. So I think that it's a fairly low 103 00:05:41,200 --> 00:05:44,360 Speaker 1: cost supplement. It's very well tolerated, It is quite safe 104 00:05:44,400 --> 00:05:47,080 Speaker 1: in the grand scheme of supplements. But as always, you 105 00:05:47,120 --> 00:05:49,600 Speaker 1: should be getting some personalized advice if you do want 106 00:05:49,600 --> 00:05:52,360 Speaker 1: to supplement, based on your background and your medical conditions. 107 00:05:52,400 --> 00:05:54,599 Speaker 1: But I always think it's exciting when we see a 108 00:05:54,640 --> 00:05:57,719 Speaker 1: new creatine study, particularly in that sort of peri and 109 00:05:57,720 --> 00:06:00,640 Speaker 1: metopause group, because for so many decades they were just 110 00:06:01,000 --> 00:06:03,480 Speaker 1: forgotten about, weren't they. But we're seeing so much more 111 00:06:03,520 --> 00:06:05,919 Speaker 1: research in terms of perian metopause these days, and I 112 00:06:05,920 --> 00:06:08,279 Speaker 1: think it's so lovely for women to just not be 113 00:06:08,320 --> 00:06:10,440 Speaker 1: gas lit by their symptoms and actually have a whole 114 00:06:10,480 --> 00:06:13,000 Speaker 1: host of things that they can actually do to try 115 00:06:13,040 --> 00:06:15,200 Speaker 1: and improve the quality of life and some of the 116 00:06:15,760 --> 00:06:17,200 Speaker 1: some of their symptoms. 117 00:06:17,240 --> 00:06:19,480 Speaker 2: True, it's interesting, and I should probably know the ounsid 118 00:06:19,520 --> 00:06:23,560 Speaker 2: of this. But are we arguing or is the evidence 119 00:06:23,640 --> 00:06:28,680 Speaker 2: to show that because women's intake of creating is less, 120 00:06:28,760 --> 00:06:33,000 Speaker 2: you know, they eat less meet that is the decline 121 00:06:33,320 --> 00:06:37,880 Speaker 2: or perceived change in cognitive function or is it purely estrogen. 122 00:06:38,560 --> 00:06:41,200 Speaker 1: I think it's both. I think that like muscle mass, 123 00:06:41,200 --> 00:06:44,560 Speaker 1: creatine starts to drop off, but also women don't eat enough, 124 00:06:44,640 --> 00:06:47,000 Speaker 1: they don't store enough, and I think that the impacts 125 00:06:47,000 --> 00:06:50,159 Speaker 1: of hormones such as estrogen also have a big impact 126 00:06:50,160 --> 00:06:52,600 Speaker 1: here as well. So I think it's a combination of 127 00:06:52,640 --> 00:06:55,719 Speaker 1: all things, which is why most women, myself included, like 128 00:06:55,720 --> 00:06:58,920 Speaker 1: I'm not in PERI I'm only thirty six, maybe potentially early, 129 00:06:59,200 --> 00:07:00,720 Speaker 1: but not sort of need deep in it. But I 130 00:07:00,920 --> 00:07:03,720 Speaker 1: certainly have seen the benefits from just a brain fog perspective, 131 00:07:03,839 --> 00:07:06,200 Speaker 1: just in terms of being a busy mum. I've seen 132 00:07:06,240 --> 00:07:08,520 Speaker 1: the benefits myself. I've been taking it throughout the whole 133 00:07:08,520 --> 00:07:11,240 Speaker 1: postpart and period with my daughter Matilda, and I just 134 00:07:11,280 --> 00:07:15,680 Speaker 1: think from a brain processing, mental energy, fatigue perspective, it 135 00:07:15,720 --> 00:07:18,240 Speaker 1: can be very, very helpful. And so I think it's 136 00:07:18,240 --> 00:07:21,000 Speaker 1: a combination of all things, you know, for women. 137 00:07:21,120 --> 00:07:24,440 Speaker 2: Because what would be a great study to do is 138 00:07:24,480 --> 00:07:28,800 Speaker 2: compare different age groups and control fre estrogen, because yes, 139 00:07:29,160 --> 00:07:32,360 Speaker 2: we link declining eaestitgen to calsitive function, but then we 140 00:07:32,440 --> 00:07:35,760 Speaker 2: also there to say that women have a lower intake 141 00:07:36,000 --> 00:07:39,560 Speaker 2: at a high demands, particularly through those years of having kids. 142 00:07:40,160 --> 00:07:42,080 Speaker 2: So I don't think we've seen that yet. We haven't 143 00:07:42,120 --> 00:07:43,960 Speaker 2: seen it compare because we hear about it for peri, 144 00:07:44,000 --> 00:07:47,320 Speaker 2: for menopause, but really there's also benefits for all women 145 00:07:47,400 --> 00:07:49,520 Speaker 2: in general because our intake is less. So it would 146 00:07:49,520 --> 00:07:52,480 Speaker 2: be great long term to see that comparison study come through. 147 00:07:52,600 --> 00:07:54,880 Speaker 2: So yeah, just out of interest, Yeah, but it's also 148 00:07:54,920 --> 00:07:58,600 Speaker 2: important to note that like you basically cannot eat enough 149 00:07:58,800 --> 00:08:01,800 Speaker 2: unless you will eating helos of meat a day, you 150 00:08:01,880 --> 00:08:03,880 Speaker 2: were not going to be able to eat enough creatine 151 00:08:03,920 --> 00:08:06,480 Speaker 2: and that has to be daily because we're not storing it. 152 00:08:06,520 --> 00:08:09,720 Speaker 2: Women store seventy to eighty percent less creating than men, 153 00:08:09,840 --> 00:08:11,800 Speaker 2: which can't store it. Even if you were able to 154 00:08:11,800 --> 00:08:16,119 Speaker 2: eat that much animal product every single day, it would 155 00:08:16,160 --> 00:08:19,800 Speaker 2: just be it's basically inachievable. Like, really, women cannot get 156 00:08:19,920 --> 00:08:23,040 Speaker 2: the required amount of creating that we actually need, and 157 00:08:23,040 --> 00:08:23,600 Speaker 2: there's been a. 158 00:08:23,520 --> 00:08:25,760 Speaker 1: Lot of research around that as well. So we're on 159 00:08:25,800 --> 00:08:27,840 Speaker 1: the back foot because generally we don't eat enough, we 160 00:08:27,840 --> 00:08:30,160 Speaker 1: don't store it, and we're certainly on the decline when 161 00:08:30,200 --> 00:08:32,319 Speaker 1: it comes to our hormones. After about that, you know, 162 00:08:32,440 --> 00:08:35,880 Speaker 1: late thirties early forties periods. So it's a it's a 163 00:08:35,960 --> 00:08:38,160 Speaker 1: kicker where really we're fighting an uphill battle. 164 00:08:38,200 --> 00:08:41,120 Speaker 2: Well, yeah, we spoke about what you spend your money on, 165 00:08:41,200 --> 00:08:44,120 Speaker 2: and certainly we'd say spend it on creation rather than 166 00:08:44,160 --> 00:08:45,839 Speaker 2: peptiz at this point in time, if you want to 167 00:08:45,840 --> 00:08:47,439 Speaker 2: feel better on a daily basis. 168 00:08:47,200 --> 00:08:51,400 Speaker 1: And good quality German creating aka Create Pure or Crea 169 00:08:51,520 --> 00:08:54,480 Speaker 1: Vitalis are the two gold standards in terms of purity 170 00:08:54,520 --> 00:08:56,959 Speaker 1: around the world. If you're the brand that you're taking 171 00:08:57,000 --> 00:08:59,360 Speaker 1: doesn't say it comes from Germany or it's not Create 172 00:08:59,440 --> 00:09:02,560 Speaker 1: Pure or Vitalis, it's coming straight out of China, which 173 00:09:02,600 --> 00:09:04,520 Speaker 1: the purity is a lot less. It can be mixed 174 00:09:04,559 --> 00:09:07,160 Speaker 1: and cut with a lot of different things. The regulations 175 00:09:07,160 --> 00:09:09,920 Speaker 1: and nowhere near as strong in terms of creatine from Germany. 176 00:09:09,960 --> 00:09:11,960 Speaker 1: It basically only comes from two places in the world. 177 00:09:11,960 --> 00:09:15,520 Speaker 1: You've got German creatine or Chinese creatine. So absolutely make 178 00:09:15,559 --> 00:09:18,040 Speaker 1: sure the brand that you're taking promotes it as either 179 00:09:18,120 --> 00:09:21,960 Speaker 1: German sourced or Create Pure or Crea Vitalus. It's really important. 180 00:09:22,559 --> 00:09:24,880 Speaker 3: Good point, all right, Lee, and I've got some new data. 181 00:09:24,920 --> 00:09:26,520 Speaker 3: We love data here on the Nutrition. 182 00:09:26,360 --> 00:09:28,719 Speaker 2: Couch because we spoke a few weeks ago about the 183 00:09:28,720 --> 00:09:31,920 Speaker 2: importance of planning to make meal prep as easy as possible, 184 00:09:32,520 --> 00:09:36,560 Speaker 2: and I was writing an article for a publication about 185 00:09:37,000 --> 00:09:41,480 Speaker 2: the myth that willpower is the base of health and 186 00:09:41,520 --> 00:09:44,319 Speaker 2: weight control, because that is a common belief that if 187 00:09:44,320 --> 00:09:46,960 Speaker 2: you have higher levels of self controllabile power, you'll be 188 00:09:46,960 --> 00:09:48,920 Speaker 2: more able to stick to a real plan a diet 189 00:09:48,960 --> 00:09:52,040 Speaker 2: and get greater results. But that's not what the evidence shows. 190 00:09:52,160 --> 00:09:56,480 Speaker 2: The evidence shows that our ability to remain self controlled 191 00:09:56,600 --> 00:10:00,720 Speaker 2: in the face of temptation is highly influenced by the 192 00:10:00,760 --> 00:10:06,080 Speaker 2: amount of planning, and specifically, it shows that when exposed 193 00:10:06,120 --> 00:10:10,840 Speaker 2: to tempting foods or alcohol or situations, people who are 194 00:10:10,880 --> 00:10:13,960 Speaker 2: hiring self control and no better at resisting temptation. So 195 00:10:14,000 --> 00:10:15,840 Speaker 2: if you and I got off at a tymtam now, 196 00:10:16,440 --> 00:10:18,840 Speaker 2: even though we might be relatively behind self control, we'd 197 00:10:18,840 --> 00:10:22,559 Speaker 2: still probably have one. But the difference is that people 198 00:10:22,640 --> 00:10:25,160 Speaker 2: who are hiring self control and more likely to achieve 199 00:10:25,200 --> 00:10:27,880 Speaker 2: their weight related goals, are better at planning to avoid temptation, 200 00:10:28,360 --> 00:10:30,560 Speaker 2: which makes sense. You know, they might not go down 201 00:10:30,559 --> 00:10:34,680 Speaker 2: the aisle of biscuits and chocolate at the supermarket, or 202 00:10:35,200 --> 00:10:37,640 Speaker 2: they come to a morning tea late so they don't 203 00:10:37,800 --> 00:10:39,840 Speaker 2: have to say no to cake, or they eat before 204 00:10:39,840 --> 00:10:41,960 Speaker 2: they come so they're not hungry. They eat before they 205 00:10:41,960 --> 00:10:43,920 Speaker 2: go to a restaurant, so they eat less fried food 206 00:10:44,040 --> 00:10:47,120 Speaker 2: or cannapasee. So it makes sense about what goes on. 207 00:10:47,640 --> 00:10:50,400 Speaker 2: But there's actually, you know, like many areas of diet nutrition, 208 00:10:50,880 --> 00:10:54,400 Speaker 2: not so much research that specifically looks at those you know, variables. 209 00:10:54,400 --> 00:10:56,760 Speaker 2: We sort of take a concept and then extrapolate it. 210 00:10:57,120 --> 00:10:59,880 Speaker 2: But CSI, I've got some interesting new data in this 211 00:11:00,080 --> 00:11:04,600 Speaker 2: and specifically around meal planning. And the beautiful thing about 212 00:11:04,600 --> 00:11:08,240 Speaker 2: the CSIRO data set is big, seventy eight thousand, so 213 00:11:08,240 --> 00:11:09,679 Speaker 2: they're really looking at a large. 214 00:11:09,520 --> 00:11:10,559 Speaker 3: Number of data points. 215 00:11:11,760 --> 00:11:16,120 Speaker 2: Basically, they found that the individuals who participated in one 216 00:11:16,120 --> 00:11:18,520 Speaker 2: of their programs who lost an average of six point 217 00:11:18,520 --> 00:11:21,600 Speaker 2: four kilos at twelve weeks, which is not insignificant. I 218 00:11:21,640 --> 00:11:23,120 Speaker 2: reckonly and and I could get a bit more with 219 00:11:23,200 --> 00:11:26,360 Speaker 2: our personalized plans ourselves. The six point four is solid 220 00:11:26,520 --> 00:11:30,800 Speaker 2: over a three month period, but the ones who used 221 00:11:31,000 --> 00:11:36,720 Speaker 2: meal plans lost twenty four percent more weight than individuals 222 00:11:36,720 --> 00:11:42,080 Speaker 2: who used meal plans infrequently, so the timing of that 223 00:11:42,160 --> 00:11:45,680 Speaker 2: also mattered. So the people following the plan who used 224 00:11:45,679 --> 00:11:48,240 Speaker 2: the meal plan more aggressively in the beginning of their 225 00:11:48,280 --> 00:11:52,160 Speaker 2: program were more likely to lose, like lost forty eight 226 00:11:52,200 --> 00:11:56,360 Speaker 2: percent more weight than those who used the meal plans least. 227 00:11:56,480 --> 00:11:59,960 Speaker 2: And I thought that was really interesting and specific data 228 00:12:00,280 --> 00:12:03,480 Speaker 2: because there's a little bit of controversy about meal plans, 229 00:12:03,559 --> 00:12:06,760 Speaker 2: because whenever I will see a new client, they'll say, oh, 230 00:12:06,760 --> 00:12:07,959 Speaker 2: do I get a meal plan? Do I get a 231 00:12:08,000 --> 00:12:10,360 Speaker 2: meal plan? And indeed, when they see you invest in 232 00:12:10,360 --> 00:12:13,199 Speaker 2: a dietician, you do get Ideally, you should be getting 233 00:12:13,200 --> 00:12:15,600 Speaker 2: a personalized meal plan. If you're just buying a program 234 00:12:15,640 --> 00:12:18,400 Speaker 2: that's got a plan that everyone gets, that's an issue 235 00:12:18,440 --> 00:12:21,680 Speaker 2: because that plan has not been developed for you and 236 00:12:21,760 --> 00:12:23,640 Speaker 2: as such should probably follow it for a period of 237 00:12:23,679 --> 00:12:25,640 Speaker 2: time before you go off it because it's not catered 238 00:12:25,679 --> 00:12:28,440 Speaker 2: for your needs and preferences. And I think the message 239 00:12:28,480 --> 00:12:31,120 Speaker 2: around meal plans is that you want not to be 240 00:12:31,200 --> 00:12:33,400 Speaker 2: following a meal plan that someone else sets. 241 00:12:33,120 --> 00:12:34,160 Speaker 3: That's not sustainable. 242 00:12:34,240 --> 00:12:36,760 Speaker 2: You want to be able to develop a meal plan 243 00:12:37,520 --> 00:12:40,520 Speaker 2: that suits you and your personal preferences. Now, in the 244 00:12:40,559 --> 00:12:43,800 Speaker 2: case of the CSIRO plan, I suspect it's more general 245 00:12:43,840 --> 00:12:48,040 Speaker 2: plans out there, but I took from that having or 246 00:12:48,120 --> 00:12:52,560 Speaker 2: knowing and directing your food decisions to a plan will 247 00:12:52,559 --> 00:12:54,439 Speaker 2: basically help you keep on track more of the time, 248 00:12:54,480 --> 00:12:57,280 Speaker 2: and that makes sense land because it minimizes what we 249 00:12:57,360 --> 00:13:00,400 Speaker 2: call in psychology a choice point, which which is that 250 00:13:00,440 --> 00:13:02,880 Speaker 2: point where you go into a restaurant and you think, 251 00:13:02,960 --> 00:13:05,000 Speaker 2: I'm gonna have the salad. I'm going to have the salad, 252 00:13:05,040 --> 00:13:07,600 Speaker 2: and then you see the fish and chips and you go, oh, well, 253 00:13:07,600 --> 00:13:08,560 Speaker 2: I'll have the fish and chips. 254 00:13:08,600 --> 00:13:09,880 Speaker 3: There's a distinct. 255 00:13:09,520 --> 00:13:12,280 Speaker 2: Point that we make a change in decisions, so it 256 00:13:12,400 --> 00:13:13,520 Speaker 2: lessens the exposure to. 257 00:13:13,480 --> 00:13:15,760 Speaker 3: That because you know what you're eating on a daily basis. 258 00:13:16,200 --> 00:13:17,800 Speaker 2: It also means you don't end up in a food 259 00:13:17,800 --> 00:13:19,400 Speaker 2: court thinking what am I going to have for lunch? 260 00:13:19,679 --> 00:13:21,880 Speaker 2: Should I have the five dollar macas meal or should 261 00:13:21,920 --> 00:13:24,280 Speaker 2: I have a healthy salad at clus twenty because you've 262 00:13:24,280 --> 00:13:26,000 Speaker 2: actually planned a head and brought your food or know 263 00:13:26,040 --> 00:13:27,920 Speaker 2: what you're going to have, So there's a lot of 264 00:13:28,040 --> 00:13:32,920 Speaker 2: It minimizes temptation and makes healthy food choices and primes 265 00:13:32,960 --> 00:13:34,839 Speaker 2: you to have the healthy food on hand. So it 266 00:13:34,880 --> 00:13:40,720 Speaker 2: doesn't surprise me, but it does support our argument that 267 00:13:40,880 --> 00:13:45,360 Speaker 2: following a plan and needst initially until it becomes second nature, 268 00:13:45,440 --> 00:13:48,400 Speaker 2: until it becomes your default in a habit is an 269 00:13:48,400 --> 00:13:51,800 Speaker 2: important thing. If with a caveat, I would say, it's 270 00:13:51,800 --> 00:13:54,680 Speaker 2: a plan that has developed for you. And that's where 271 00:13:54,679 --> 00:13:57,240 Speaker 2: the benefit comes with working with a dietitian to have 272 00:13:57,280 --> 00:14:00,760 Speaker 2: something that's tailored for you. And whilst there might be 273 00:14:00,800 --> 00:14:03,880 Speaker 2: similar principles between different meal plans, you know, a certain 274 00:14:03,880 --> 00:14:07,240 Speaker 2: amount of protein, it should be different because every single 275 00:14:07,280 --> 00:14:10,160 Speaker 2: person has different needs. So yeah, I liked the data. 276 00:14:10,200 --> 00:14:12,400 Speaker 2: It was a big data set and that just reiterates that, 277 00:14:12,720 --> 00:14:14,559 Speaker 2: you know, there are a lot of benefits to planning 278 00:14:14,600 --> 00:14:17,520 Speaker 2: your food in general, having a baseline meal plan that 279 00:14:17,559 --> 00:14:20,280 Speaker 2: you defer that to and in the case of being 280 00:14:20,400 --> 00:14:24,800 Speaker 2: out of normal routine, so traveling, going to kids events 281 00:14:24,880 --> 00:14:27,200 Speaker 2: the weekend, you've got to have a plan there. 282 00:14:27,240 --> 00:14:29,120 Speaker 3: When people don't plan a hair it's always where the 283 00:14:29,120 --> 00:14:29,840 Speaker 3: extra slip in. 284 00:14:29,920 --> 00:14:33,560 Speaker 2: And often we're having less days that are controlled versus 285 00:14:33,680 --> 00:14:35,320 Speaker 2: days where a lot of extras slip in. 286 00:14:36,280 --> 00:14:38,400 Speaker 1: I agree, and I think, like you mentioned, there is 287 00:14:38,440 --> 00:14:42,720 Speaker 1: this perception that meal plans are too strict or they're unsustainable. 288 00:14:42,800 --> 00:14:45,040 Speaker 1: So people you know, want to follow like a more 289 00:14:45,080 --> 00:14:47,480 Speaker 1: intuitive eating approach, or they want to eat different things 290 00:14:47,520 --> 00:14:50,400 Speaker 1: each day and that's all well and good, but sometimes 291 00:14:50,440 --> 00:14:52,560 Speaker 1: I find that my clients are just spitting their wheels, 292 00:14:52,640 --> 00:14:54,920 Speaker 1: like there's just not enough structure there. So I do 293 00:14:55,120 --> 00:14:57,320 Speaker 1: like meal plans, as you said, but they need to 294 00:14:57,320 --> 00:14:59,200 Speaker 1: be personalized to the client. They need to be things 295 00:14:59,240 --> 00:15:02,080 Speaker 1: they'll actually eat. You know, if somebody doesn't like seafood 296 00:15:02,120 --> 00:15:04,120 Speaker 1: and you've got fish written into their meal plan four 297 00:15:04,160 --> 00:15:06,040 Speaker 1: times a week, they're probably not going to follow it, 298 00:15:06,120 --> 00:15:07,680 Speaker 1: or they're not going to follow it for very long. 299 00:15:08,040 --> 00:15:10,240 Speaker 1: Or if you know, you've taken out all carbohydrate from 300 00:15:10,280 --> 00:15:12,680 Speaker 1: the meal plan and they're eating, you know, steaking eggs 301 00:15:12,680 --> 00:15:14,960 Speaker 1: for breakfast and it's not something that they like, it's 302 00:15:15,000 --> 00:15:17,280 Speaker 1: not actually got to be sustainable. So it absolutely needs 303 00:15:17,320 --> 00:15:20,040 Speaker 1: to be personalized, but it absolutely needs to be enjoyable 304 00:15:20,320 --> 00:15:22,600 Speaker 1: and something the client can actually see. 305 00:15:22,440 --> 00:15:23,800 Speaker 3: That fits their real life. 306 00:15:23,880 --> 00:15:25,560 Speaker 1: Like if I have a client who eats a sandwich 307 00:15:25,600 --> 00:15:27,160 Speaker 1: for lunch, I'm not going to make them eat a 308 00:15:27,200 --> 00:15:29,720 Speaker 1: salad every day. Because I know that they like a sandwich. 309 00:15:29,720 --> 00:15:30,240 Speaker 3: It's easy. 310 00:15:30,280 --> 00:15:32,960 Speaker 1: I might just tweak what's on the sandwich or you know, 311 00:15:33,040 --> 00:15:35,000 Speaker 1: some components of the sandwich, but I'm not going to 312 00:15:35,040 --> 00:15:39,040 Speaker 1: completely swap that out to say a cookstirfire, which might 313 00:15:39,040 --> 00:15:41,440 Speaker 1: take them thirty forty minutes extra in the kitchen to 314 00:15:41,480 --> 00:15:44,040 Speaker 1: make every day. So there is definitely a benefit in 315 00:15:44,080 --> 00:15:46,320 Speaker 1: seeing a dietitian. And the other thing with meal plans 316 00:15:46,400 --> 00:15:48,160 Speaker 1: is that, yes, you might hit your calories in your 317 00:15:48,160 --> 00:15:50,560 Speaker 1: macros and this is what you know a lot of 318 00:15:50,640 --> 00:15:51,920 Speaker 1: like sort of pets and. 319 00:15:51,880 --> 00:15:53,880 Speaker 3: Trainers are quite good at. But the benefit of. 320 00:15:53,800 --> 00:15:55,760 Speaker 1: A dietitian is that you're going to hit your micro 321 00:15:55,880 --> 00:15:58,880 Speaker 1: nutunes as well. It's incredible the amount of clients who 322 00:15:59,120 --> 00:16:01,640 Speaker 1: in this day and age, despite having so much access 323 00:16:01,640 --> 00:16:04,360 Speaker 1: to information, we still have clients that are low in 324 00:16:04,400 --> 00:16:07,360 Speaker 1: iro and low and calcium, you know, low and B twelve, 325 00:16:07,480 --> 00:16:09,760 Speaker 1: not getting enough fiber in their diet, not getting enough 326 00:16:09,760 --> 00:16:13,440 Speaker 1: selenium in their diet, not optimizing nutrients for thire or health. 327 00:16:13,560 --> 00:16:16,360 Speaker 1: There's so many wonderful benefits of getting a personalized plan 328 00:16:16,480 --> 00:16:19,200 Speaker 1: through a qualified die edition and not just like a 329 00:16:19,240 --> 00:16:22,480 Speaker 1: macrocature online. So I do like meal plans. I do 330 00:16:22,600 --> 00:16:25,360 Speaker 1: believe that they provide good structure, but there also has 331 00:16:25,400 --> 00:16:27,200 Speaker 1: to be a lot of flexibility there as well. There 332 00:16:27,200 --> 00:16:29,360 Speaker 1: also has to be an component of the meal plan 333 00:16:29,920 --> 00:16:31,920 Speaker 1: that allows you to go into the supermarket and just 334 00:16:31,960 --> 00:16:34,840 Speaker 1: grab a couple of quick things like a retissroe chicken, 335 00:16:34,920 --> 00:16:37,040 Speaker 1: a wrap and a salad bag and make that work 336 00:16:37,080 --> 00:16:39,680 Speaker 1: for dinner, because the reality is we can't meal prep 337 00:16:39,720 --> 00:16:42,560 Speaker 1: food every single day. Sometimes we just don't have that 338 00:16:42,720 --> 00:16:45,840 Speaker 1: time to commit to making dinner for thirty forty minutes. 339 00:16:45,880 --> 00:16:47,520 Speaker 1: We need to get something on the table and you know, 340 00:16:47,600 --> 00:16:50,480 Speaker 1: ten minutes flat. So there has to be some flexibility 341 00:16:50,520 --> 00:16:53,320 Speaker 1: within that meal plan as well. So I like the data. 342 00:16:53,360 --> 00:16:55,440 Speaker 1: I think it's interesting, but to me, it doesn't really 343 00:16:55,480 --> 00:16:57,800 Speaker 1: show me anything more than we already know. We do 344 00:16:57,920 --> 00:17:01,040 Speaker 1: know that meal meal plans provide our client with good structure, 345 00:17:01,320 --> 00:17:03,760 Speaker 1: but structure is not enough to be successful long term. 346 00:17:03,800 --> 00:17:05,920 Speaker 1: There needs to be a little bit of flexibility within 347 00:17:06,000 --> 00:17:09,800 Speaker 1: that structure to account for real life. If not, it's 348 00:17:09,880 --> 00:17:12,040 Speaker 1: very very easy to fall off the plan and constantly 349 00:17:12,080 --> 00:17:14,200 Speaker 1: feel like you're starting to get on Monday. 350 00:17:14,920 --> 00:17:19,040 Speaker 3: True true, true, true. All right, Leanne School's back. 351 00:17:19,720 --> 00:17:23,159 Speaker 2: There's a whole range of new snack bars in supermarkets, 352 00:17:23,680 --> 00:17:25,680 Speaker 2: and there was one I was quite excited about that 353 00:17:25,760 --> 00:17:28,359 Speaker 2: popped up which you might have seen it. It is 354 00:17:28,400 --> 00:17:30,119 Speaker 2: the Cobs, which we're a big fan of Cobs. 355 00:17:30,119 --> 00:17:32,360 Speaker 3: Here on the nutrition couch. We love. 356 00:17:32,440 --> 00:17:35,840 Speaker 2: Cornthin's are one of the best crackers in the supermarket. 357 00:17:36,480 --> 00:17:39,520 Speaker 2: My issue with Cornthin's Land is that I don't think 358 00:17:39,520 --> 00:17:42,879 Speaker 2: they're packaged well because you open it and then you 359 00:17:43,000 --> 00:17:46,080 Speaker 2: really need to have them in an air tight container 360 00:17:46,280 --> 00:17:48,399 Speaker 2: otherwise the bottom goes sog you very quickly. 361 00:17:48,520 --> 00:17:49,600 Speaker 3: So I don't know how we fix that. 362 00:17:49,640 --> 00:17:52,920 Speaker 2: Because they retail a very cheap price two dollars someone's 363 00:17:52,920 --> 00:17:55,680 Speaker 2: one dollar, so I understand that it's cost effective for 364 00:17:55,720 --> 00:17:57,280 Speaker 2: them to package in one silo. 365 00:17:58,040 --> 00:17:59,000 Speaker 3: But my issue is that. 366 00:17:58,960 --> 00:18:02,200 Speaker 2: I'm thrown out. Anyway, that's a whole issue for another day. 367 00:18:02,920 --> 00:18:06,560 Speaker 2: You could if you are so more organized like you, 368 00:18:06,720 --> 00:18:09,160 Speaker 2: I would, But anyway, that's another issue for a different day. 369 00:18:09,800 --> 00:18:11,399 Speaker 3: But they've got a new staff bar. Have you seen it? 370 00:18:11,600 --> 00:18:12,159 Speaker 3: I have seen it. 371 00:18:12,200 --> 00:18:13,840 Speaker 1: Yeah, But I am just grateful that there is an 372 00:18:14,000 --> 00:18:16,480 Speaker 1: entire year where I still not packing a lunchbox. I 373 00:18:16,520 --> 00:18:18,040 Speaker 1: don't mean to webble in your face, but I've got 374 00:18:18,040 --> 00:18:19,520 Speaker 1: one more year at MIA starts. 375 00:18:19,240 --> 00:18:19,920 Speaker 3: Prep next year. 376 00:18:19,920 --> 00:18:22,119 Speaker 1: I can't move my little baby's five next year, but 377 00:18:22,200 --> 00:18:25,119 Speaker 1: I am still not packing lunchboxes, so I will. I 378 00:18:25,160 --> 00:18:27,760 Speaker 1: will leave this one to you, and I'll catch up 379 00:18:27,760 --> 00:18:30,439 Speaker 1: with all the lunchbox snack food next year when she 380 00:18:30,480 --> 00:18:31,520 Speaker 1: starts prepp Wow. 381 00:18:31,680 --> 00:18:35,040 Speaker 2: The funny thing, right, is that when they're little, they 382 00:18:35,119 --> 00:18:37,320 Speaker 2: don't mind all the bits, you know, the cut up 383 00:18:37,400 --> 00:18:40,720 Speaker 2: capsicam and you know, slice sandwiches and all the flash. 384 00:18:41,440 --> 00:18:43,240 Speaker 2: My boys are ten that I don't need any of it. 385 00:18:43,240 --> 00:18:45,240 Speaker 2: It's actually almost impossible to get them to eat anything 386 00:18:45,280 --> 00:18:46,959 Speaker 2: at school. They just won't play, so I ended up 387 00:18:46,960 --> 00:18:50,760 Speaker 2: just sitting drinks. So there's a big difference between idealism 388 00:18:50,800 --> 00:18:54,960 Speaker 2: and nutrition, lunchbox porn and on Instagram and what actually 389 00:18:55,040 --> 00:18:55,800 Speaker 2: happens now. 390 00:18:56,119 --> 00:18:57,399 Speaker 3: Bars are tricky. 391 00:18:57,440 --> 00:18:59,240 Speaker 2: My boys are not the biggest fan of bars, which 392 00:18:59,280 --> 00:19:02,159 Speaker 2: may also be I never gave them to them, but 393 00:19:02,600 --> 00:19:05,159 Speaker 2: I think they're handy, particularly for parents when you're out 394 00:19:05,160 --> 00:19:07,280 Speaker 2: and about. You know, you might take one. But there 395 00:19:07,320 --> 00:19:08,800 Speaker 2: is a lot of the bars, as we know, I've 396 00:19:08,840 --> 00:19:10,840 Speaker 2: got nuts in them, so there's only a very small 397 00:19:10,880 --> 00:19:13,720 Speaker 2: group that are what we call lunchbox friendly. One. This 398 00:19:13,880 --> 00:19:16,240 Speaker 2: is so Cobs have released this. I've seen it in 399 00:19:16,280 --> 00:19:19,320 Speaker 2: both calls and belize. There's a few different flavors. It's 400 00:19:19,320 --> 00:19:22,280 Speaker 2: a five pack. Now I need to check the price 401 00:19:22,359 --> 00:19:23,800 Speaker 2: on it. Can you do you mind just s googling 402 00:19:23,800 --> 00:19:25,760 Speaker 2: the price where I read the initiation, not because I've 403 00:19:25,760 --> 00:19:28,360 Speaker 2: got this off the cob site. Now there's a few 404 00:19:28,400 --> 00:19:31,680 Speaker 2: benefits straight away. It's gluten free, it is lunchbox friendly, 405 00:19:31,760 --> 00:19:33,679 Speaker 2: as I've said, and it does have whole grain based 406 00:19:33,680 --> 00:19:37,840 Speaker 2: corners whole grain. It's eighty five calories per bar, which 407 00:19:37,880 --> 00:19:41,560 Speaker 2: is not as necessarily relevant for kids, but no artificial colours. 408 00:19:41,640 --> 00:19:43,840 Speaker 2: Play is preservative, so that's quite nice. You know, with 409 00:19:43,920 --> 00:19:45,280 Speaker 2: our kids, you want the food to be what we 410 00:19:45,320 --> 00:19:46,560 Speaker 2: would call relatively clean. 411 00:19:46,720 --> 00:19:50,280 Speaker 1: It's not inexpensive, so just say brand new and will 412 00:19:50,320 --> 00:19:51,480 Speaker 1: worth seven fifty. 413 00:19:51,840 --> 00:19:56,680 Speaker 2: Oh wow, seven fifty for five one fifty each. Jesus, 414 00:19:56,880 --> 00:19:59,240 Speaker 2: they're not missing you, are they Hopefully they go on 415 00:19:59,359 --> 00:20:00,760 Speaker 2: like forty per scent sale or something. 416 00:20:00,760 --> 00:20:02,480 Speaker 1: I wouldn't be buying them for seven fifty po. 417 00:20:02,760 --> 00:20:05,600 Speaker 2: Oh my lord, No, no really, I don't know. Very 418 00:20:05,640 --> 00:20:08,240 Speaker 2: budget conscious, we wouldn't be buying them at seven fifty. 419 00:20:08,880 --> 00:20:11,520 Speaker 3: So what I find interesting in this product? 420 00:20:11,560 --> 00:20:14,639 Speaker 2: So it sounds sounds great. When I was going to 421 00:20:14,640 --> 00:20:16,359 Speaker 2: pick it up, I thought, great, this sounds a mean. 422 00:20:17,640 --> 00:20:19,280 Speaker 2: When I had to look at it, I'm not so sure. 423 00:20:19,600 --> 00:20:22,320 Speaker 2: So I look at the ingredients popcorn twenty percent that 424 00:20:22,440 --> 00:20:26,600 Speaker 2: flow twenty percent of popcorn bar twenty percent only have 425 00:20:26,640 --> 00:20:28,840 Speaker 2: fifth events popcorn, so I was like, oh, here we go, 426 00:20:29,720 --> 00:20:34,480 Speaker 2: followed by sunflower oil. It's a highly canola sobal, tapioca fiber, 427 00:20:34,480 --> 00:20:37,320 Speaker 2: glud coose, which is sugar, milk, chocolate seasoning which is sugar, 428 00:20:37,400 --> 00:20:41,640 Speaker 2: coca powder, milk powder, natural flavors, Rice Brand Puffs which 429 00:20:41,680 --> 00:20:46,280 Speaker 2: is a refined carbohydrate, dark chocolate flake, six percent milk 430 00:20:46,320 --> 00:20:49,239 Speaker 2: solids and mulsifiers. Buckwheat kernels is a whole grain at 431 00:20:49,240 --> 00:20:52,920 Speaker 2: five percent sweetenconets, milk sugar, so there's a lot of 432 00:20:52,960 --> 00:20:56,480 Speaker 2: added sugar here. Natural flavor, sobill corn flyber which is 433 00:20:56,640 --> 00:21:01,600 Speaker 2: processed sea salt and air tilster so perse twenty grams 434 00:21:01,680 --> 00:21:04,879 Speaker 2: very light, eighty five cow very low, less than one 435 00:21:04,920 --> 00:21:07,720 Speaker 2: hundred calories, one point two grams of protein not so much, 436 00:21:07,760 --> 00:21:12,040 Speaker 2: which you wouldn't expect that though. Total fat's highly at 437 00:21:12,080 --> 00:21:14,960 Speaker 2: eighteen point eight grams like that is high, and it's 438 00:21:15,000 --> 00:21:17,840 Speaker 2: actually three point six grams are saturated fat. It's not 439 00:21:17,880 --> 00:21:19,520 Speaker 2: even low and saturated fat from the. 440 00:21:19,560 --> 00:21:22,160 Speaker 3: Vegetable oil and the chocolate card. 441 00:21:22,320 --> 00:21:25,040 Speaker 2: Total per serve is only ten grams and four grams 442 00:21:25,040 --> 00:21:27,359 Speaker 2: of sugar per serve, but it's actually twenty percent sugar 443 00:21:27,520 --> 00:21:31,359 Speaker 2: the bar, so it's twenty percent popcorn and also twenty 444 00:21:31,400 --> 00:21:34,560 Speaker 2: percent sugar, so it's a fifth sugar. It's got some 445 00:21:34,640 --> 00:21:36,159 Speaker 2: five over it is processed five. 446 00:21:36,040 --> 00:21:38,119 Speaker 3: Are generally being added too, point three gram. 447 00:21:38,000 --> 00:21:42,560 Speaker 2: So on the surface it looks healthy, but I don't 448 00:21:42,560 --> 00:21:45,440 Speaker 2: think it is. Like it's a bit of a health 449 00:21:45,440 --> 00:21:48,120 Speaker 2: halo for me because it's not got as much popcorn 450 00:21:48,119 --> 00:21:50,480 Speaker 2: and it's got a lot more sugar and fillers than 451 00:21:50,720 --> 00:21:52,520 Speaker 2: I would like to see in a whole graind bar. 452 00:21:54,040 --> 00:21:57,120 Speaker 2: So yeah, I sort of compared it to the Milo Protein, 453 00:21:57,160 --> 00:22:00,000 Speaker 2: which got some interesting feedback online because the Milo Protein 454 00:22:00,359 --> 00:22:03,119 Speaker 2: has got a long ingredient list as well, but not 455 00:22:03,200 --> 00:22:07,159 Speaker 2: dissimilar pricing and seven point five grams of protein which 456 00:22:07,760 --> 00:22:10,320 Speaker 2: you are paying and getting the nutrition, and it's got 457 00:22:10,359 --> 00:22:16,040 Speaker 2: more fiber and it's got the micronutrient blends that Milo has. 458 00:22:16,160 --> 00:22:19,320 Speaker 2: So I was arguing, whilst it's not as low as calories, 459 00:22:20,320 --> 00:22:23,879 Speaker 2: I would argue it's highering nutrition overall, and it's cheaper 460 00:22:24,040 --> 00:22:26,960 Speaker 2: six dollars. It's on sale actually for five bars six 461 00:22:27,000 --> 00:22:31,840 Speaker 2: dollars seventy, So yeah, I feel like the Cobs Bar 462 00:22:32,080 --> 00:22:34,480 Speaker 2: is a bit of a health halo, Am I being harsh? 463 00:22:34,640 --> 00:22:37,720 Speaker 1: No, I'm obsessed with the cobs, the butter popcorn. 464 00:22:37,880 --> 00:22:38,200 Speaker 3: I come. 465 00:22:38,320 --> 00:22:40,320 Speaker 1: I think it's called like best ever butter popcorn or something. 466 00:22:40,359 --> 00:22:41,879 Speaker 1: I'm obsessed with that. I have it nearly every day. 467 00:22:41,880 --> 00:22:44,199 Speaker 1: It's my favorite, and I had high hopes for this, 468 00:22:44,320 --> 00:22:48,040 Speaker 1: But you're right, it's an interesting product where I certainly 469 00:22:48,080 --> 00:22:50,520 Speaker 1: wouldn't call this a healthy addition to the lunch box. 470 00:22:50,600 --> 00:22:53,120 Speaker 1: I would. I would say that this is the tree, right, 471 00:22:53,160 --> 00:22:54,600 Speaker 1: like I'm happy to give my kids if I was 472 00:22:54,640 --> 00:22:57,080 Speaker 1: making a lunch box a tree today. So if you 473 00:22:57,119 --> 00:22:59,119 Speaker 1: wanted to give a little mini packet of ores or 474 00:22:59,160 --> 00:23:01,119 Speaker 1: tiny Teddy, is cool, but I wouldn't be putting this 475 00:23:01,280 --> 00:23:04,480 Speaker 1: alongside that. I would call this the treat. As you said, 476 00:23:04,480 --> 00:23:06,720 Speaker 1: there's multiple different types of sugar in there. It's only 477 00:23:06,720 --> 00:23:09,439 Speaker 1: four grams, but the bar itself is so small that 478 00:23:09,600 --> 00:23:11,879 Speaker 1: is actually twenty percent sugar in the bar. You know, 479 00:23:11,920 --> 00:23:14,960 Speaker 1: there's glucose and then there's milk chocolate in there as well. 480 00:23:15,119 --> 00:23:18,080 Speaker 1: There's also dark chocolate flakes, there's sweet and condensed milk, 481 00:23:18,160 --> 00:23:20,560 Speaker 1: and then there's actual sugar in there as well, alongside 482 00:23:20,560 --> 00:23:23,200 Speaker 1: the glucose and chocolate and condensed milk, so there's five 483 00:23:23,280 --> 00:23:25,560 Speaker 1: types of sugar in there. Oh, there's also rice brand 484 00:23:25,600 --> 00:23:27,840 Speaker 1: as well in there, know, not rice brand syrups, so 485 00:23:27,880 --> 00:23:30,080 Speaker 1: there's multiple types of sugar in there. A little bit 486 00:23:30,080 --> 00:23:33,000 Speaker 1: of the soble tapioca fiber plus the popcorn are providing 487 00:23:33,040 --> 00:23:35,080 Speaker 1: the bulk of the fiber, but I would hope for 488 00:23:35,080 --> 00:23:37,960 Speaker 1: a little bit more popcorn in a bar like this. 489 00:23:38,400 --> 00:23:39,200 Speaker 3: And buckwheat. 490 00:23:39,280 --> 00:23:42,080 Speaker 1: Yes it's great, but at five percent it's pretty insignificant 491 00:23:42,080 --> 00:23:44,280 Speaker 1: at the end of the day. Really, it kind of 492 00:23:44,320 --> 00:23:46,320 Speaker 1: doesn't even need to be in there in my opinion, 493 00:23:46,440 --> 00:23:50,240 Speaker 1: So I don't like, Yes, it's low calorie, but you're 494 00:23:50,280 --> 00:23:53,040 Speaker 1: not really looking for low calorie, you know, bars for 495 00:23:53,640 --> 00:23:56,000 Speaker 1: children who are growing you kind of you don't really 496 00:23:56,320 --> 00:23:58,359 Speaker 1: mind so much about the calories. It's more about the 497 00:23:58,440 --> 00:24:01,000 Speaker 1: sugar or the protein or the fiber, the ingredients. So 498 00:24:01,520 --> 00:24:04,159 Speaker 1: it's probably certainly better than a lot of the bars 499 00:24:04,200 --> 00:24:06,040 Speaker 1: on the market, but I think if I was being honest, 500 00:24:06,080 --> 00:24:08,639 Speaker 1: i'd prefer a bar based on roldoats, like Amusly bar 501 00:24:08,840 --> 00:24:11,160 Speaker 1: or something based on rolled oats, because I do think 502 00:24:11,160 --> 00:24:13,439 Speaker 1: there's probably a lot more benefit in terms of a 503 00:24:13,560 --> 00:24:15,800 Speaker 1: rolled oat base that might have you know, twenty thirty 504 00:24:15,880 --> 00:24:19,760 Speaker 1: forty percent over just twenty percent popcorns. So I'm not 505 00:24:19,800 --> 00:24:21,720 Speaker 1: a huge fan of it. I certainly wouldn't buy it 506 00:24:21,720 --> 00:24:24,160 Speaker 1: for seven dollars fifty. I might bite them it's half priced, 507 00:24:24,520 --> 00:24:26,040 Speaker 1: but I think there is certainly a bit of a 508 00:24:26,040 --> 00:24:28,320 Speaker 1: health halo to it. I don't believe that this is 509 00:24:28,359 --> 00:24:31,720 Speaker 1: a healthy lunchbox edition. I would still class it in 510 00:24:31,760 --> 00:24:34,560 Speaker 1: the treat category, but probably a better option in terms 511 00:24:34,560 --> 00:24:35,720 Speaker 1: of a treat. Put it that way. 512 00:24:36,320 --> 00:24:39,760 Speaker 2: You know my thoughts on bars, I just there's so 513 00:24:39,880 --> 00:24:43,240 Speaker 2: easy to overrate, Like, I just don't. I always prefer 514 00:24:43,320 --> 00:24:45,679 Speaker 2: other types of snacks over bars, and everyone loves a bar. 515 00:24:45,760 --> 00:24:48,520 Speaker 2: It's gone in two bites, these growing range of bars 516 00:24:48,560 --> 00:24:50,800 Speaker 2: for kids in particular, or with all the chocolate on them, 517 00:24:50,880 --> 00:24:54,080 Speaker 2: the chiketo that I saw a hole. There's new ones 518 00:24:54,119 --> 00:24:57,440 Speaker 2: now there's like nest Quick like milky Bar like they're 519 00:24:57,520 --> 00:25:00,840 Speaker 2: they're like confectionery and they're they're you can eat two 520 00:25:00,920 --> 00:25:03,800 Speaker 2: or three and a sitting like they're so easier over 521 00:25:03,840 --> 00:25:05,600 Speaker 2: it and are they getting You're getting much nutrition? 522 00:25:05,880 --> 00:25:09,439 Speaker 3: Not really? So Yeah, I could rant all day about bars. 523 00:25:09,920 --> 00:25:13,160 Speaker 1: I'd prefer the cereal that we discussed in the last podcast. 524 00:25:13,240 --> 00:25:15,200 Speaker 1: Put that in a lunchbox if you want a little 525 00:25:15,200 --> 00:25:17,560 Speaker 1: bit of a snacky, sweeter chocolate treat. I think that 526 00:25:17,680 --> 00:25:20,200 Speaker 1: is probably even though we both didn't love that cereal, 527 00:25:20,240 --> 00:25:22,920 Speaker 1: I think that is probably a better option here. And granted, 528 00:25:22,960 --> 00:25:24,680 Speaker 1: if your kids are like fifteen, you're gonna have a 529 00:25:24,720 --> 00:25:27,160 Speaker 1: hard time getting them to choose cereal over a chocolate bar. 530 00:25:27,200 --> 00:25:29,639 Speaker 1: I get it. But for smaller children, I'd certainly be 531 00:25:29,760 --> 00:25:32,359 Speaker 1: using something with a lot less chocolate if I could, 532 00:25:32,560 --> 00:25:34,600 Speaker 1: and even luck a musli bar with a few cho 533 00:25:34,800 --> 00:25:37,280 Speaker 1: chips on it would be my preference over a chocolate 534 00:25:37,320 --> 00:25:40,919 Speaker 1: covered bar such as this, so I would not be 535 00:25:40,960 --> 00:25:42,960 Speaker 1: buying them for my kids' sunchboxes. Put it that way. 536 00:25:43,000 --> 00:25:45,000 Speaker 1: I'd rather put a couple of corn thins in, a 537 00:25:45,000 --> 00:25:47,200 Speaker 1: couple of you know, bits of milos cereal or that 538 00:25:47,720 --> 00:25:50,960 Speaker 1: cocoa puff cereal that we discussed, and even a small 539 00:25:50,960 --> 00:25:53,240 Speaker 1: piece of chocolate if they wanted to treat. But I 540 00:25:53,280 --> 00:25:55,360 Speaker 1: don't think we need to be going the full chocolate 541 00:25:55,400 --> 00:25:56,800 Speaker 1: bar because I do think it has a bit of 542 00:25:56,840 --> 00:26:00,359 Speaker 1: a hell's halo effect and it's perceived as healthy and 543 00:26:00,359 --> 00:26:03,639 Speaker 1: it's not necessarily so I think, you know, a packet 544 00:26:03,640 --> 00:26:06,520 Speaker 1: of popcorn and a couple of minute you know, oreos 545 00:26:06,600 --> 00:26:09,199 Speaker 1: or something might be a better option overall, because at 546 00:26:09,240 --> 00:26:11,680 Speaker 1: least you're getting you know, good hoole grains out of popcorn. 547 00:26:11,720 --> 00:26:13,520 Speaker 1: You're not just getting twenty percent in a tiny bar. 548 00:26:14,200 --> 00:26:16,439 Speaker 3: Yeah, along with you. We'll see how they go. 549 00:26:17,080 --> 00:26:19,439 Speaker 1: All right, Well, that brings us up to our next 550 00:26:19,480 --> 00:26:21,440 Speaker 1: segment or our finals. They went in for the podcast, 551 00:26:21,520 --> 00:26:24,400 Speaker 1: which is a list of question which is why am 552 00:26:24,400 --> 00:26:28,520 Speaker 1: I seeing change in my measurements but not on the scale? 553 00:26:29,000 --> 00:26:30,360 Speaker 1: And this is a really good one, And I guess 554 00:26:30,359 --> 00:26:32,400 Speaker 1: there's a bit of a caveat here where is it 555 00:26:32,520 --> 00:26:34,320 Speaker 1: just for the week? Like did you see the scale 556 00:26:34,440 --> 00:26:36,000 Speaker 1: not move in a week? Or is it has been 557 00:26:36,080 --> 00:26:37,800 Speaker 1: you know, over the couple of months of the scale 558 00:26:37,840 --> 00:26:40,520 Speaker 1: hasn't really moved it. You're seeing changes and measurements. So 559 00:26:40,960 --> 00:26:43,840 Speaker 1: I think that that you know, caveat itself is a 560 00:26:43,840 --> 00:26:44,399 Speaker 1: big one. 561 00:26:44,640 --> 00:26:46,880 Speaker 2: I think being the one who wrote this question, Oh 562 00:26:46,920 --> 00:26:49,159 Speaker 2: you wrote it, Okay, we'll give you some context. 563 00:26:49,200 --> 00:26:49,680 Speaker 3: I'd been nice. 564 00:26:49,880 --> 00:26:52,760 Speaker 2: I'll give you some context on that leet. This is 565 00:26:52,920 --> 00:26:55,320 Speaker 2: overset of several weeks, like someone's on a weight loss 566 00:26:55,359 --> 00:26:57,920 Speaker 2: journey and they're like, well, I'm losing centimeters, but not weight. 567 00:26:58,840 --> 00:27:01,040 Speaker 3: Like, let's go from it, okay. 568 00:27:01,200 --> 00:27:04,320 Speaker 1: I would say that in certain people, perhaps you're getting 569 00:27:04,320 --> 00:27:08,120 Speaker 1: some body composition changes. You're losing body fat, which may 570 00:27:08,200 --> 00:27:10,239 Speaker 1: reduce you know, your hip and your waist or your 571 00:27:10,280 --> 00:27:12,800 Speaker 1: thigh measurements. But at the same time, if you're training 572 00:27:12,840 --> 00:27:15,840 Speaker 1: harder and you're actually doing some weight based activities multiple 573 00:27:15,840 --> 00:27:18,199 Speaker 1: times a week, potentially you are gaining a little bit 574 00:27:18,200 --> 00:27:20,800 Speaker 1: of muscle mass, which is denser and heavier than fat. 575 00:27:20,880 --> 00:27:24,640 Speaker 1: So potentially the scale might stay pretty similar. But if 576 00:27:24,680 --> 00:27:29,359 Speaker 1: I'm being hones SUSI, this is probably not the case 577 00:27:29,440 --> 00:27:33,000 Speaker 1: for most women. I think the reality is that when 578 00:27:33,000 --> 00:27:35,760 Speaker 1: we're training harder, we tend to probably eat a little 579 00:27:35,800 --> 00:27:38,720 Speaker 1: bit more. And that is where yes, we're training harder, 580 00:27:38,760 --> 00:27:41,320 Speaker 1: Yes we're seeing some muscle mass come through. Some measurements 581 00:27:41,359 --> 00:27:45,120 Speaker 1: might be changing, but body mass potentially isn't going down 582 00:27:45,280 --> 00:27:47,919 Speaker 1: unless you know you've been in a proper calorie deficit 583 00:27:48,240 --> 00:27:50,200 Speaker 1: over a short period of time, I'd say that it's 584 00:27:50,200 --> 00:27:53,919 Speaker 1: probably just fluid shifts, hormones, more calves, more soul, to 585 00:27:53,960 --> 00:27:56,199 Speaker 1: that kind of thing. But over a good sort of 586 00:27:56,240 --> 00:27:58,919 Speaker 1: month or two, if you're not seeing the scales go down. 587 00:27:59,400 --> 00:28:01,679 Speaker 1: My first sure would be assessing if you are in 588 00:28:01,720 --> 00:28:05,040 Speaker 1: a proper calorie deficit. I don't believe that you're not trying. 589 00:28:05,080 --> 00:28:07,040 Speaker 1: I can certainly see that most people are getting at 590 00:28:07,040 --> 00:28:09,120 Speaker 1: a red hot crack. But the reality is that those 591 00:28:09,200 --> 00:28:11,560 Speaker 1: numbers they need to add up because fat loss is 592 00:28:11,600 --> 00:28:13,359 Speaker 1: a game of numbers at the end of the day, 593 00:28:13,520 --> 00:28:16,920 Speaker 1: and if you're not in a proper calorie deficit, unfortunately, 594 00:28:16,960 --> 00:28:19,159 Speaker 1: we're not really going to see too many changes on 595 00:28:19,160 --> 00:28:21,040 Speaker 1: the scale. And again I'd say there's a bit of 596 00:28:21,080 --> 00:28:23,280 Speaker 1: a caveat where if you've only got three or five 597 00:28:23,320 --> 00:28:26,399 Speaker 1: kilos to lose, you will probably see those body composition 598 00:28:26,560 --> 00:28:29,800 Speaker 1: changes a lot easier and the scales might not move 599 00:28:29,840 --> 00:28:32,320 Speaker 1: as much. But if you've got twenty five kilos to lose, 600 00:28:32,520 --> 00:28:34,680 Speaker 1: I would certainly want to see the scale be going 601 00:28:34,720 --> 00:28:37,439 Speaker 1: down at least once a fortnight. I mean, even if 602 00:28:37,480 --> 00:28:40,000 Speaker 1: you are getting a bit of body recomposition changes, you 603 00:28:40,000 --> 00:28:42,600 Speaker 1: should still see the scale going down with that. So 604 00:28:43,000 --> 00:28:45,400 Speaker 1: to me, it's probably based on what the goal weight 605 00:28:45,560 --> 00:28:47,680 Speaker 1: is or what the starting weight is, and how far 606 00:28:47,800 --> 00:28:50,840 Speaker 1: you are in terms of your goal, because that would 607 00:28:51,040 --> 00:28:54,040 Speaker 1: to me dictate whether or not it's more body composition 608 00:28:54,080 --> 00:28:56,560 Speaker 1: stuff or whether or not. It's more an issue with 609 00:28:56,640 --> 00:28:58,800 Speaker 1: I guess the deficit and the numbers, what do you think? 610 00:28:59,160 --> 00:29:01,040 Speaker 2: I agree, if the way isn't going down over two 611 00:29:01,120 --> 00:29:03,760 Speaker 2: or three weeks, you're not losing body fat and can 612 00:29:03,800 --> 00:29:06,400 Speaker 2: be indicative of insulent issues if your waist is over 613 00:29:06,400 --> 00:29:07,400 Speaker 2: one hundred centimeters. 614 00:29:07,440 --> 00:29:10,120 Speaker 3: So I think it's important because I do hear it people. 615 00:29:09,880 --> 00:29:11,600 Speaker 2: Who are training quite hard and they're like, oh, but 616 00:29:11,640 --> 00:29:13,600 Speaker 2: my trainers said, I'm in the gym, and I'm like, yes, 617 00:29:13,640 --> 00:29:17,840 Speaker 2: but no, particularly at higher weights. Maybe if you're like, 618 00:29:18,280 --> 00:29:20,360 Speaker 2: you know, I've got a really small girl who's like 619 00:29:20,560 --> 00:29:24,400 Speaker 2: fifty two kilos, like you know, when there's not much 620 00:29:24,400 --> 00:29:26,960 Speaker 2: body fat there, But not if you're carrying ten twenty 621 00:29:27,000 --> 00:29:29,960 Speaker 2: thirty kilos. Absolutely, at some point the scales should be 622 00:29:30,000 --> 00:29:32,120 Speaker 2: going down, even if it's a couple of hundred grams 623 00:29:32,120 --> 00:29:33,960 Speaker 2: a week or you're just getting not you're not getting 624 00:29:34,000 --> 00:29:36,240 Speaker 2: three or four kilos a month, that you're getting one 625 00:29:36,360 --> 00:29:39,360 Speaker 2: or two a month. You know, that is what you 626 00:29:39,360 --> 00:29:41,920 Speaker 2: should be setting at a minimum, even if you've got 627 00:29:41,920 --> 00:29:45,160 Speaker 2: insolent issues. So yeah, no, I don't think. Don't take 628 00:29:45,160 --> 00:29:46,760 Speaker 2: that as an excuse. The ways should be drop one 629 00:29:46,800 --> 00:29:47,360 Speaker 2: hundred percent. 630 00:29:47,640 --> 00:29:49,960 Speaker 1: Yeah, the waste and the weight though if you've got yes, 631 00:29:50,160 --> 00:29:52,520 Speaker 1: more than probably for to ten kilos to lose, yes, 632 00:29:52,560 --> 00:29:55,160 Speaker 1: stead of scale should absolutely be coming down, yeah, like 633 00:29:55,240 --> 00:29:57,840 Speaker 1: ten twenty kilos definitely, Like if it's less weight, it 634 00:29:57,840 --> 00:30:00,800 Speaker 1: will take longer. But yeah, absolutely it is harder with 635 00:30:00,840 --> 00:30:03,360 Speaker 1: those heavier weights because I've got some clients who outlift 636 00:30:03,440 --> 00:30:05,840 Speaker 1: me by you know, miles, Like they're very very you know, 637 00:30:05,880 --> 00:30:07,720 Speaker 1: they can lift a lot. But at the same time, 638 00:30:07,760 --> 00:30:09,920 Speaker 1: the more you're exercising in the heavy are lifting, the 639 00:30:10,000 --> 00:30:12,520 Speaker 1: hungry you probably are, and the harder that makes it 640 00:30:12,560 --> 00:30:15,040 Speaker 1: to actually stay in a calorie deficis. So that's a 641 00:30:15,040 --> 00:30:16,880 Speaker 1: big issue I see with my clients as well. 642 00:30:16,960 --> 00:30:19,560 Speaker 3: They're all superlating the protein and having. 643 00:30:19,360 --> 00:30:21,720 Speaker 1: You know, they're trying really hard, but the scale's not 644 00:30:21,760 --> 00:30:23,520 Speaker 1: moving because actually at the end of the day they're 645 00:30:23,560 --> 00:30:25,680 Speaker 1: eating too much and they're probably eating too much protein. 646 00:30:25,800 --> 00:30:27,040 Speaker 1: So there's a lot that. 647 00:30:27,080 --> 00:30:27,719 Speaker 3: Goes into it. 648 00:30:27,760 --> 00:30:30,200 Speaker 1: But I guess benefits of seeing a dietitian skilled and 649 00:30:30,280 --> 00:30:32,520 Speaker 1: velos as well, but realistically, at the end of the 650 00:30:32,600 --> 00:30:35,200 Speaker 1: day that scale should be dropping unless you've only got 651 00:30:35,320 --> 00:30:37,080 Speaker 1: you know, a couple of kilos to lose and then 652 00:30:37,120 --> 00:30:40,280 Speaker 1: it probably may be body recomposition changes, which is a 653 00:30:40,280 --> 00:30:42,120 Speaker 1: good thing at the end of the day as well. 654 00:30:42,560 --> 00:30:43,960 Speaker 3: True true, All. 655 00:30:43,840 --> 00:30:46,000 Speaker 1: That brings us to the end of the Nittan Catch 656 00:30:46,000 --> 00:30:48,360 Speaker 1: for another week. As mentioned before, we do have our 657 00:30:48,400 --> 00:30:52,480 Speaker 1: scientifically formulated range of supplements available at design bydietitian dot 658 00:30:52,520 --> 00:30:55,400 Speaker 1: com and quite a few different products, ebooks and webinars 659 00:30:55,400 --> 00:30:58,200 Speaker 1: available at the nutritioncatch dot com as well. If you're 660 00:30:58,240 --> 00:31:00,920 Speaker 1: looking for a little bit of a a boost in 661 00:31:01,040 --> 00:31:03,719 Speaker 1: January in terms of your February in terms of your nutrition, 662 00:31:04,240 --> 00:31:06,760 Speaker 1: go and check out nutritioncouch dot com or Designed by 663 00:31:06,840 --> 00:31:22,320 Speaker 1: Dietitians dot com. Thank you for listening, See you next week.