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Speaker 1: Hi, I'm Leanne Wood and I'm Susie Burrow and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: austrayas leading dietitians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets, and good food from the

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Speaker 1: Nutrition Couch. Today we are chatting honey, golden syrup, glucose, rice,

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Speaker 1: malt syrup, true gul and sugar. Is it really bad

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Speaker 1: for us? Are some types better than others? And how

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Speaker 1: much is too much? Each day? Today we take a

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Speaker 1: closer look at the substance that makes our life a

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Speaker 1: whole lot sweeter and our client case study is on

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Speaker 1: bariatric surgery. We talk about the dietary implications and nutritional

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Speaker 1: implications to be aware of if you've had one or

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Speaker 1: if you're considering bariatric surgery. Our product review is on

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Speaker 1: a wonderful new veggie cauliflower rice that we've found and Susie,

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Speaker 1: I know that you love this one. And our listener

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Speaker 1: question is on protein balls. Are they healthy? Can we

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Speaker 1: eat them each day? And what makes us choose a

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Speaker 1: better one? But to get a started this week, thought

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Speaker 1: I would give you guys a little bumpy update. Susie,

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Speaker 1: we are what are we thirty two weeks heading into

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Speaker 1: week thirty three, So guys, we are getting on. It's summer.

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Speaker 1: It's hot up in Brisbane. I must admit I'm feeling

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Speaker 1: a little bit puffy, susy and a little bit breathless.

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Speaker 1: Like I always thought, I'm not going to be that

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Speaker 1: person that gets breathless or get you know, that gets

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Speaker 1: a bit puffy. But guys, I'm here, We're there.

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Speaker 2: We've still got a month or two two to go.

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Speaker 2: I've got one word. I've got two words for you.

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Speaker 2: Beettroot juice. Yeah, yeah, yeah, I.

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Speaker 1: Have heard that.

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Speaker 2: Yeah. So with twins, I was very puffy, understandably, and

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Speaker 2: particularly my legs in the second half of the day.

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Speaker 2: So as my blood pressure started to go a little

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Speaker 2: bit up at the end just because of the enormous load,

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Speaker 2: I found beechtroot juice really handy. So instead of a coffee,

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Speaker 2: which I sort of went off, I had a beetroot

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Speaker 2: juice this morning. So I can tell you that. But

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Speaker 2: I think it's a great excuse for a little daily nap,

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Speaker 2: to be honest, to put those legs up. But again,

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Speaker 2: you know you're up there. It is warm. I have

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Speaker 2: no doubt it's not the easiest hauling around that bump

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Speaker 2: at the moment, but you know, it's also a really

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Speaker 2: nice time. So rest while you can, my love, rest

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Speaker 2: why you can thank you.

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Speaker 1: Yeah, I have to go find my blunder and make

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Speaker 1: up some beetroot juice. That sounds great, but I still

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Speaker 1: haven't packed my hospital bags. Everyone's like you should do

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Speaker 1: it early. I'm like, I'll get there. So listeners, if

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Speaker 1: you have any tips on what I should be putting

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Speaker 1: into my hospital bag, please send us a DM and

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Speaker 1: let me know. But Zuzie, what was the big one

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Speaker 1: or two recommendations you had for your hospital bag?

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Speaker 2: Well, tell you a silly story. I was like so excited,

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Speaker 2: you know, the first were the only babies, and I

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Speaker 2: packed like the kitchen sinkly and like I took a kettle.

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Speaker 2: I took so much stuff it was actually embarrassing. And

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Speaker 2: then I moved from a small room to a slightly

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Speaker 2: larger room the day after, and I sent Chris packing

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Speaker 2: with it all because I was so embarrassed with how

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Speaker 2: much stuff I actually took. So I think go for

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Speaker 2: the sort of the lighter plan. The hospitals have tea

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Speaker 2: you don't need to take your own kettle. I thought

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Speaker 2: I'd like to be having, you know, my tea in

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Speaker 2: my own cup. Like just the most ridiculous thoughts. Oh,

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Speaker 2: I'll tell you what I think I found most helpful.

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Speaker 2: I didn't want to be in the hospital in my pajamas,

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Speaker 2: so I took these great dresses, which are just those

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Speaker 2: ones that just strapless, so straight over the boobs and

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Speaker 2: just fell down. So not only was it perfect for

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Speaker 2: someone I had a cesarean, but meant when you start

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Speaker 2: to breastfeed, I didn't have to stuff around with the

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Speaker 2: top and you're up there it's so warm. So a

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Speaker 2: little strapless summer flip dress sat straight down. It goes

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Speaker 2: straight down, and I got dressed every morning and I

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Speaker 2: felt great, and so when people came, they were like, oh,

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Speaker 2: you're dressed and you're up and it made me feel

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Speaker 2: really good. So I think that dress was amazing and

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Speaker 2: I literally wore it for the first six months after

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Speaker 2: the baby. So yeah, I think a very strategic dress

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Speaker 2: that's easy to get off and doesn't sort of can hide.

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Speaker 2: You can hide under it when you're still recovering. That's

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Speaker 2: my top tip. A flowy, loose dress to wear so

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Speaker 2: when people come to see you. You sort of feel good,

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Speaker 2: you know, you get dressed and because you're not sick,

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Speaker 2: you know what I mean. So that's my best tip. Yeah,

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Speaker 2: love it, love it.

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Speaker 1: I have to go online dropping. And it's funny that

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Speaker 1: you mentioned a kettle because I saw a video on

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Speaker 1: TikTok and a guy had brought the air fright into

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Speaker 1: the room and it was like making his wife air fryer.

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Speaker 1: I don't like chicken nuggets. Was just something ridiculous and

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Speaker 1: I just thought, Oh my god, I can't imagine being

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Speaker 1: in the headspace that I'm like, hey, babe, can you

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Speaker 1: bring in the air fright into those after birth? But

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Speaker 1: it was so funny and it went viral. It had

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Speaker 1: like a couple of d juice or something, and I

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Speaker 1: just thought, oh my goodness, like, there is no room

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Speaker 1: in my hospital bag for any even.

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Speaker 2: Though I love my fryer. It's just so opposite to

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Speaker 2: what you think it's going to be like. So I

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Speaker 2: was just embarrassed in hindsight. So yeah, keep it simple

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Speaker 2: is my tip. They can always bring stuff in. But yeah,

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Speaker 2: a good shift dress will go a long way in

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Speaker 2: making you look glam and feel good straight after you've

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Speaker 2: had your baby.

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Speaker 1: Amazing, amazing. All right, Well, to kick yourself this week?

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Speaker 1: Is it? Let's chat sugar. And I think probably the

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Speaker 1: one or two things that you and I hear all

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Speaker 1: of the time is clients saying to us, I'm eating

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Speaker 1: so healthy, I've made some wonderful changes, I'm doing so well,

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Speaker 1: but this scale just isn't budging. And you know, a

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Speaker 1: lot of people sort of go, you know, I stopped

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Speaker 1: putting what sugar in my tea and I've swopped to

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Speaker 1: organic brown sugar. I put honey in my tea instead

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Speaker 1: or instead of my porridge, adding you know, sugar to it.

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Speaker 1: I now put maple syrup on and it's organic maple syrup.

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Speaker 1: Not having that understanding that at the most basic level,

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Speaker 1: sugar equal sugar. And I think that's an important and

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Speaker 1: a quick conversation to have, Susie, that you know, just

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Speaker 1: swapping from one form of sugar into another form of

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Speaker 1: sugar isn't necessarily going to get us that weight loss

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Speaker 1: on the scale, because sure, some of it might have

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Speaker 1: slightly different effects on our blood sugar levels, but overall,

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Speaker 1: my basic sort of recommendation for my clients is generally

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Speaker 1: always sugar. Egles sugar, Choose the one you want, Choose

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Speaker 1: the one that's most affordable for you. But we're really

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Speaker 1: not going to get too many benefits health wise from

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Speaker 1: stopping from one form of you know, white cane sugar

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Speaker 1: to maybe an organic honey or something like that. Are

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Speaker 1: you on the same page as me here? Well?

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Speaker 2: I think the interesting thing about sugar in recent years

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Speaker 2: is that we really didn't talk about it a lot.

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Speaker 2: For probably the ten or fifteen years, it was all

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Speaker 2: about low fat, and then all of a sudden, even

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Speaker 2: though it was a repeat of history, we had the

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Speaker 2: eye quick sugar, anti sugar kind of movement, which became

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Speaker 2: very very specific about sugar types. There was also a

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Speaker 2: lot of talk around fructose and high fructose corn syrup,

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Speaker 2: which we should say is is really not that not

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Speaker 2: prevalent in the Australian food supply, but it is very

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Speaker 2: common in the US through their soft drinks and processed

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Speaker 2: snap food and the association between that at increased risk

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Speaker 2: of weight gain and type two diabetes. Since that, we've

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Speaker 2: had a shift from food companies to really move away

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Speaker 2: from addressing sugar on labels as actual white sucrose or

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Speaker 2: the sugar that we would add traditionally to tea and coffee,

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Speaker 2: to a range of other sweeteners. Now we've spoken about

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Speaker 2: sweetness in the past, but when we're talking here about

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Speaker 2: basically different types of sugar, and some of the ones

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Speaker 2: you've already mentioned the rice, malt, syrup, treacle, honey, a gave,

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Speaker 2: you know, anything with syrup in the word, we see

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Speaker 2: it as glucose. On food labels, we see it as multidextrin.

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Speaker 2: So really it's been white sugar that's been focused on

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Speaker 2: with labels, you know, to try and reduce the overall amount. Now,

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Speaker 2: the first thing I wanted to talk about was what

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Speaker 2: is the recommendation for added sugars in the diet, because

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Speaker 2: we need to say lean. There's a really big difference

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Speaker 2: between naturally occurring sugars and ones that are added and

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Speaker 2: the effect of physiologically in the body. So natural sugars

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Speaker 2: are things like frup, toes, lactose, and they occur naturally

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Speaker 2: in things like fruit and dairy food, so they are

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Speaker 2: they're not added to the foods. Basically the natural building

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Speaker 2: block of energy for the body, and that's what we

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Speaker 2: run off. Those simple sugars which break down to glucose

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Speaker 2: in the body and they function quite differently as part

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Speaker 2: of a whole food when it comes to metabolism and

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Speaker 2: hormonal control. To that of what we're talking about here,

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Speaker 2: which is added sugar in food. Now, one of the

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Speaker 2: biggest issues, which we spoke about a couple of weeks ago,

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Speaker 2: was that on astrain food labels at the moment, not

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Speaker 2: all food manufacturers will differentiate the amount of sugar in

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Speaker 2: the food that's added versus the sugar that is naturally occurring,

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Speaker 2: and there is that big difference. I guess the take

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Speaker 2: home messages from our perspective is dietitians. One is not

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Speaker 2: significantly better than the other. So just because it uses

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Speaker 2: rice bolk syrup, which has had a health halo effect

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Speaker 2: for quite some time, it's still added sugar. It's still

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Speaker 2: quickly digested, it is still adding no nutritive value to

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Speaker 2: the food, and basically the less of that we have

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Speaker 2: in the diet, the better. So the World Health Organization's

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Speaker 2: recommendation that added sugar is in the diet is no

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Speaker 2: more than twenty five grams or five to six tea spoons. Now,

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Speaker 2: I know that a lot of nutrition couch listeners are

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Speaker 2: currently sitting there saying, oh, that's a lot. I don't

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Speaker 2: have that much, but trust me, most people have at

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Speaker 2: least double that on a daily basis, because if you

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Speaker 2: consider that we're getting it from our sauces, that if

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Speaker 2: you have any kind of sweet food, you're probably getting

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Speaker 2: at least five grams, which is actually really low. So

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Speaker 2: even without trying, our diets tend to be relatively high.

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Speaker 2: And it's not uncommon for me to do a calculation

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Speaker 2: on kids diets land and they're having thirty forty to

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Speaker 2: fifty grams of added sugars because we're going back and

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Speaker 2: having those treats in their diet, things like the cookies

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Speaker 2: and the cakes and the muffins and the banana bread,

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Speaker 2: which instantly add twenty to thirty grams of added sugars

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Speaker 2: per serve. So the TAKEO message is scan your ingredient list,

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Speaker 2: because all of those are basically added sugars. Just because

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Speaker 2: it isn't sucrose or table sugar doesn't mean that it's

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Speaker 2: not sugar. It doesn't matter that it's honey, it's still

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Speaker 2: added sugar. And really all of us should be added

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Speaker 2: aiming for no more than that sort of twenty five

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Speaker 2: grams five to six tea spoons and if you have

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Speaker 2: a sugar in your tea or coffee a couple of

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Speaker 2: times a day you enjoy sweet treat and maybe some sauce,

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Speaker 2: you're already getting to that level. So a lower sugar

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Speaker 2: diet is quite challenging. You sort of have to have

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Speaker 2: no processed food, very little added sauce, because you'll be

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Speaker 2: getting natural sugars anyway from dairy and fruit and that's

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Speaker 2: all your body needs.

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Speaker 1: And I think that a lot of people, I guess

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Speaker 1: over demonize the sugar's found in you know, natural fruits

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Speaker 1: and dairy and that sort of thing. They look at

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Speaker 1: a cup of skin milk and they think, oh my goodness,

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Speaker 1: that's so high in sugar, I can't drink it. Yet

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Speaker 1: they'll happily go and have like a cold pressed juice,

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Speaker 1: which they think, you know, has this health halo effect,

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Speaker 1: a cold press green juice which actually has about four

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Speaker 1: pieces of fruit blended and to it, which has I

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Speaker 1: don't know, thirty grams of added sugar or something like that.

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Speaker 2: So well, the thing with the juices is a good point.

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Speaker 2: I'm glad you've brought it up, because if we were saying, right,

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Speaker 2: if you have one hundred percent fruit juice. It's not

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Speaker 2: actually added sugar per se, it's naturally occurring. But what

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Speaker 2: it is and the difference there and why we're not

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Speaker 2: overly big fans of juices and why they're implicated in obesity,

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Speaker 2: is that it's a concentrated form of sugar that you

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Speaker 2: would never normally consume. So if you had an orange,

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Speaker 2: for example, you might get fifteen eighteen grams of sugars fructose.

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Speaker 2: But when you have the oranges of juice, you use

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Speaker 2: three or four oranges, so it's you know, triple, if

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Speaker 2: not quadrupling that. So it's the concentration of fruit juice

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Speaker 2: that differentiates it from the naturally occurring sugars in the

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Speaker 2: fruit itself. And that's the same with dried fruit, and

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Speaker 2: that's white. So it's a little bit different from what

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Speaker 2: we're talking about. But as you described, often when we're

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Speaker 2: buying these juices or smoothies, they're adding multiple other sugars.

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Speaker 2: So they may be a base of fruit sugar, but

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Speaker 2: then there might be some honey added or some fruit

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Speaker 2: yogurt and all the other additions which are adding on

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Speaker 2: extra sugar as well. And that's where the juices and

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Speaker 2: the smoothies we buy away from the home, get a

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Speaker 2: little bit more complicated. So yes, when it comes to sugars,

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Speaker 2: there's an issue with overly concentrated sauces in natural foods

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Speaker 2: as well as the added So for example, in flavored milk,

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Speaker 2: you're getting some naturally occurring sugar, yes, but there's also

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Speaker 2: added so you get the double whammy. So you know,

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Speaker 2: if I'm looking on food labels leanne, I like to

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Speaker 2: choose foods that have about less than five grams of

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Speaker 2: sugars per se of Now, obviously, if I'm looking at

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Speaker 2: skim milk, I'm aware that that's only natural sugar. I

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Speaker 2: wouldn't check that, But for anything flavored, for any sauces,

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Speaker 2: for any snack bars that I'm looking at, I'm looking

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Speaker 2: for less than five grams of added sugars per serve.

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Speaker 2: And I will sometimes scan that ingredient list and if

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Speaker 2: I'm seeing multiple sources of sugar in it, like often

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Speaker 2: if you look at cereals or snack bars, there'll be

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Speaker 2: the glucose syrup plus maybe a little bit of honey,

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Speaker 2: So there's several different types of sugar. And that's when

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Speaker 2: to take a step back and say, you know what

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Speaker 2: that food is actually quite concentrated in sugar and probably

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Speaker 2: as a percentage of the food is quite significant.

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Speaker 1: And it brings me to I think an important point

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Speaker 1: that you mentioned, like the multiple types of sugar in

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Speaker 1: a food as well because of the health halo effect.

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Speaker 1: And I think honey's a good one because a lot

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Speaker 1: of people will go, well, you know, I've sot my

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Speaker 1: white sugar for honey, so it's better for you, and

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Speaker 1: you know it might be more quote unquote natural, but

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Speaker 1: it's still sugar for the body. The body still has

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Speaker 1: to process it and break it down as sugar. So

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Speaker 1: especially for you know, our diabetics out there are insulin

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Speaker 1: resistance people that aren't exercising. Your body's going to basically

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Speaker 1: still you have to process that the exact same way

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Speaker 1: that it processes white sugar. And organic or not, it

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Speaker 1: really doesn't matter at the end of the day. And

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Speaker 1: I think the big one out there is Manuka honey

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Speaker 1: as well, Susie. I see a lot of client spending

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Speaker 1: a lot of money, like it's quite expensive. I think

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Speaker 1: you think of Monuca honey could be eight nine ten

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Speaker 1: dollars plus and I think really the benefits when you

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Speaker 1: draw down the research on that from a topical aspect,

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Speaker 1: so it can be really helpful in terms of wound healing,

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Speaker 1: but you've got to apply topically to the skin. So

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Speaker 1: if you're just putting your Manuka honey into your smoothie,

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Speaker 1: it's not really going to give you any added benefits,

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Speaker 1: so you should kind of just shake, you know, save

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Speaker 1: your money. Really at the end of the day, like,

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Speaker 1: there are some wonderful health benefits, but you really got

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Speaker 1: to make sure you're using the correct dose, in the

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Speaker 1: correct amount, and in the correct way, so you know,

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Speaker 1: applying that topically to the skin or the wound versus

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Speaker 1: actually just dumping that into your smoothie each morning, because

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Speaker 1: all you're doing is adding in a whole heap of

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Speaker 1: added sugar and you're just paying four times a price

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Speaker 1: for it. So I think that's probably something for our

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Speaker 1: lists to be aware of. And again another health halo

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Speaker 1: effect that we see with marketing, isn't.

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Speaker 2: It it is? That's a really good tip because yeah,

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Speaker 2: it issive and you don't want to be wasting it,

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Speaker 2: but you're absolutely right. The one that I see most

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Speaker 2: commonly is the honey used as a preferential and almost

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Speaker 2: looked at as morally superior, and you know, at the

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Speaker 2: end of the day, it still is added sugar, as

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Speaker 2: is brown sugar, organic sugar, raw sugar. It's all sugar,

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Speaker 2: my friends, It's all sugar. And just a little tip

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Speaker 2: to wrap us up if you're someone who enjoys your

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Speaker 2: tea or coffee with a sugar. Now, I'll disclose here

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Speaker 2: that I like my extra hot skim latte large as

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Speaker 2: I've got older, with half a sugar, but it has

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Speaker 2: become half overtime, So I think the other thing is

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Speaker 2: we really program our brains to seek out a certain

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Speaker 2: amount of sweet stimulus, so you can reprogram to have none.

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Speaker 2: So for example, if you're having seven cups of tea

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Speaker 2: a day with half a sugar in each, it will

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Speaker 2: be easy over time to reduce that and overtime program

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Speaker 2: you to have less and less of that added sugar.

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Speaker 2: And the same with our tea and coffee. So it's

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Speaker 2: either reducing the total amount or weaning down over time.

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Speaker 2: And another tip if your barista uses liquid sugar, because

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Speaker 2: a lot of barristers will squirt it because it's easier,

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Speaker 2: they don't have to muck around with spoons, but they

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Speaker 2: often use a whole lot more so you can often

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Speaker 2: get away with a whole lot less. So be mindful

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Speaker 2: of that, because all of the syrups that we order

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Speaker 2: with our coffees are also added sugars that can slip

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Speaker 2: in when your coffee or tea habit becomes quite frequent

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Speaker 2: through the day.

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Speaker 1: I mean mindful of chi lattes. In the very beginning,

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Speaker 1: obviously early stages of pregnancies, I couldn't stomach coffee at all.

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Speaker 1: I just I was so turned off. But you know,

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Speaker 1: David will go to the coffee shop each morning and

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Speaker 1: I didn't want to miss out, so I'd be like, oh,

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Speaker 1: get me a chi latte. I was like, these are delicious,

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Speaker 1: and I knew in my head. I was like, I

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Speaker 1: knew how bad they are. And one day I think

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Speaker 1: I looked up the one from Starbucks or something, and

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Speaker 1: I was like, oh, my goodness, and literally I haven't

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Speaker 1: had once since. So be mindful of your Ti lattes.

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Speaker 2: Guys, and all the smooth You're absolutely right, all of

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Speaker 2: those smoothies and juices. Juices they can have sixty eighty

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Speaker 2: grams sometimes of sugars. So I always keep in mind

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Speaker 2: that twenty five in total per day, or less than

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Speaker 2: five grams of sugars per serve and you'll be on

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Speaker 2: the right track. So moving on to something that's not

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Speaker 2: actually unrelated really is that of course, we look at

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Speaker 2: all the questions we have from our loyal listeners on

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Speaker 2: our Instagram and our Facebook page, and there has been

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Speaker 2: a number of questions over the past couple of months

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Speaker 2: coming from people who have had bariatric surgery, and often

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Speaker 2: they're asking about specific nutritional recommendations or perhaps their weight

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Speaker 2: loss has slowed. So I thought it was time that

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Speaker 2: we have a bit of an open discussion about this now.

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Speaker 2: I have worked in bariatric surgery at two times twice

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Speaker 2: in my career. First, when I was quite young, I

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Speaker 2: worked in lap bands. It would be now more than

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Speaker 2: twenty years ago, when it was quite a new procedure

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Speaker 2: and a lot of surgeons took it on board as

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Speaker 2: an elective option, and people suddenly would have the band

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Speaker 2: popped around the top of the stomach and it would

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Speaker 2: result generally in pretty quick class weight loss. But over

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Speaker 2: many years on they've sort of improved the techniques and

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Speaker 2: strategies and found better options. And then a few years

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Speaker 2: ago I worked with a bariatric surgeon who primarily performed

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Speaker 2: sleeve surgeries where a significant component of the stomach is

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Speaker 2: removed and all bypasses depending on past surgery history. Now

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Speaker 2: it's a really interesting one, and again we could hold

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Speaker 2: a whole show on bariatric surgery. But a couple of

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Speaker 2: things I wanted to look at today was the pros

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Speaker 2: and cons of it, because I think if someone is

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Speaker 2: significantly overweight, so this is not something you would ever

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Speaker 2: consider if you needed to lose twenty here loos, unless

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Speaker 2: you had significant medical complications that would warrant losing weight

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Speaker 2: quite quickly to reverse them. So for example, extreme diabetes

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Speaker 2: or very fatty liver, that was looking at other surgery

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Speaker 2: options needed if someone didn't lose weight very very quickly,

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Speaker 2: or perhaps they're very very immobile and can't do a

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Speaker 2: lot of activity so needed to lose a lot of weight.

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Speaker 2: But in general it's recommended for obest and morbidly obese people.

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Speaker 2: There are definitely indicators for it. There has to have

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Speaker 2: a long history of weight loss attempts. But I really

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Speaker 2: want to stress that the biggest misconception I've observed is

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Speaker 2: the thought that it will lose the weight and then

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Speaker 2: it's kept off and life returns to normal, which could

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Speaker 2: not be further from the truth. So it is a drastic,

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Speaker 2: drastic operation in which your fundamental ability to eat your

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Speaker 2: food will be changed forever because you can't grow an

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Speaker 2: organ bat And yes, whilst it has improved outcomes, when

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Speaker 2: you look at the data for significant weight loss, for

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Speaker 2: just as many people who achieve the thirty forty fifty

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Speaker 2: kilo weight loss, I would say there's just as many

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Speaker 2: who lose the initial twenty kilos that comes from having

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Speaker 2: half of their stomach removed and unable to eat large

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Speaker 2: volumes of food, but just as many who don't reach

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Speaker 2: their goal weight because unless you focus on your diet

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Speaker 2: and exercise regime, even to a greater extent than you

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Speaker 2: needed to before the surgery, you won't get to your

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Speaker 2: goal weight. So with those underlying behaviors of inactivity and

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Speaker 2: overeating or binge eating or eating rubbish are not resolved,

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Speaker 2: you will never be able to get down to that

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Speaker 2: goal weight and keep there. And I can tell you

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Speaker 2: so many clients who have lost the sixty kilos back

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Speaker 2: down to sixty and then you see them again five

404
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Speaker 2: ten years later, back up at eighty, still dealing with

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Speaker 2: the same demons that they had before. I'm not saying

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Speaker 2: I'm against it, but I'm saying I think it has

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Speaker 2: to be an absolutely last resort option. And as we've

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Speaker 2: spoken about in previous podcasts, they am with some very

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Speaker 2: efficient endocrine medications. Now, in conjunction with good endochronologists, we

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Speaker 2: can often get significant weight off people who had very

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Speaker 2: high blood glucose and insulin levels, and we never usually

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Speaker 2: could and they would have previously been referred for bariatric

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Speaker 2: surgery because there are fundamental consequences when it comes to

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Speaker 2: your overall nutritional status and the way you eat for

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Speaker 2: the rest of your life. So for me, it absolutely

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Speaker 2: has to be a last ditch attempt. Now I can

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Speaker 2: think of five clients who would never go back. They

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Speaker 2: are so thrilled they've got their life back. But you know,

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Speaker 2: I think most people sit more in that middle ground

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Speaker 2: where they lose some but they actually don't ever completely

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Speaker 2: improve their diet and lifestyle and exercise to really reap

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Speaker 2: the full benefits. And as I said, it's only ever

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Speaker 2: my last resort when it comes because I try and

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Speaker 2: keep people eating and enjoying their food in their life

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Speaker 2: as long as I can. Before I would ever suggest

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Speaker 2: or reckon in bariatric surgery.

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Speaker 1: And I'm on the same page. And I would say

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Speaker 1: most of the clients that I used to see, I

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Speaker 1: used to do the pre screening barratic clinics and sort

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Speaker 1: of follow them through as well. We actually did some

431
00:19:09,880 --> 00:19:13,040
Speaker 1: publicly funded barotric surgery, which was a sort of a

432
00:19:13,200 --> 00:19:16,400
Speaker 1: Queensland such Australia sort of first, I believe many years

433
00:19:16,400 --> 00:19:17,919
Speaker 1: ago the hospital I used to work out, and that

434
00:19:18,080 --> 00:19:20,320
Speaker 1: was sort of it was difficult because you know, when

435
00:19:20,359 --> 00:19:22,440
Speaker 1: you're not really paying for it, you're not as invested.

436
00:19:22,520 --> 00:19:24,800
Speaker 1: So just the follow up trying to get them to

437
00:19:24,800 --> 00:19:27,280
Speaker 1: take their multi vitamins was like just the amount of

438
00:19:27,280 --> 00:19:29,919
Speaker 1: malnutrition I was seeing post follow up SUSI was just

439
00:19:30,400 --> 00:19:32,719
Speaker 1: it was horrendous. But anyway, but you know, if some

440
00:19:32,800 --> 00:19:34,399
Speaker 1: of them were referred and they were young, and I

441
00:19:34,440 --> 00:19:38,280
Speaker 1: am so absolutely against anyone who is young, and I'm

442
00:19:38,280 --> 00:19:40,119
Speaker 1: talking you know, I was referred. I was saw a

443
00:19:40,119 --> 00:19:41,960
Speaker 1: sixteen year old or a seventeen year old. I saw

444
00:19:42,000 --> 00:19:43,840
Speaker 1: a couple who are around that eighteen to twenty year

445
00:19:43,880 --> 00:19:46,359
Speaker 1: old mark. And I'm sorry, when you're that young, you

446
00:19:46,400 --> 00:19:48,960
Speaker 1: should have tried things for many many years beforehand. I

447
00:19:49,000 --> 00:19:51,560
Speaker 1: really don't think that it's something that our teenagers should

448
00:19:51,800 --> 00:19:53,760
Speaker 1: be doing at all. I really do think that once

449
00:19:53,800 --> 00:19:56,720
Speaker 1: your mobility is really impacted, it can be helpful for

450
00:19:56,800 --> 00:19:59,960
Speaker 1: some people. But there was no real honest conversations around it.

451
00:20:00,000 --> 00:20:01,920
Speaker 1: But I think it was something that the surgeon suggested

452
00:20:01,960 --> 00:20:03,680
Speaker 1: and then the clients went, great, this is a quick

453
00:20:03,720 --> 00:20:06,480
Speaker 1: and easy fix. Amazing because the amount of times I

454
00:20:06,520 --> 00:20:08,520
Speaker 1: would see people and I'd say to them, do you

455
00:20:08,560 --> 00:20:10,760
Speaker 1: understand that you know, depending on the type of barratric

456
00:20:10,760 --> 00:20:12,920
Speaker 1: surgery you had, you may never be able to eat

457
00:20:12,920 --> 00:20:14,960
Speaker 1: steak again? Do you understand that you may never be

458
00:20:15,000 --> 00:20:17,280
Speaker 1: able to tolerate a piece of bread again? Do you

459
00:20:17,320 --> 00:20:19,240
Speaker 1: have that understanding? Do you understand that you will have

460
00:20:19,280 --> 00:20:21,520
Speaker 1: to take multivitamins for the rest of your life and

461
00:20:21,520 --> 00:20:23,760
Speaker 1: do blood tests for the rest of your life depending

462
00:20:23,800 --> 00:20:25,720
Speaker 1: on the type of barratric surgery you have. So I

463
00:20:25,720 --> 00:20:28,480
Speaker 1: think it's really important to be one hundred percent informed.

464
00:20:28,640 --> 00:20:30,359
Speaker 1: And as you said, we could probably talk for days

465
00:20:30,359 --> 00:20:33,360
Speaker 1: about barootric surgery. But I have had a wonderful dietitian

466
00:20:33,400 --> 00:20:36,840
Speaker 1: who specializes in barratric surgery on my podcast leand Ward Nutrition.

467
00:20:37,119 --> 00:20:39,680
Speaker 1: So that's episode sixty six if you guys are considering

468
00:20:39,720 --> 00:20:41,320
Speaker 1: it or you know have had it and want some

469
00:20:41,320 --> 00:20:44,879
Speaker 1: more information. Episode sixty six is on bariotric surgery on

470
00:20:44,920 --> 00:20:47,399
Speaker 1: the Lean Ward Nutrition podcast. But I think for me

471
00:20:47,480 --> 00:20:50,680
Speaker 1: it was the nutrient deficiencies I was seeing post surgery,

472
00:20:50,880 --> 00:20:52,920
Speaker 1: the fact that they couldn't get in enough protein. So yes,

473
00:20:52,960 --> 00:20:55,199
Speaker 1: they may have lost twenty thirty kilos, but guess what

474
00:20:55,240 --> 00:20:57,800
Speaker 1: happens guys when you lose twenty thirty forty kilos half

475
00:20:57,800 --> 00:20:59,600
Speaker 1: of your body weight. Do you have any idea how

476
00:20:59,680 --> 00:21:03,480
Speaker 1: much significant loose skin? Like you almost need another surgery

477
00:21:03,520 --> 00:21:06,359
Speaker 1: to get rid of that excess skin. And I would see,

478
00:21:06,400 --> 00:21:09,120
Speaker 1: just from the psychological aspects of it, SUSI. They would

479
00:21:09,119 --> 00:21:11,199
Speaker 1: come in and they'd say, I've lost forty kilos and

480
00:21:11,240 --> 00:21:13,399
Speaker 1: that's great, but I'm more depressed than ever because of

481
00:21:13,400 --> 00:21:15,360
Speaker 1: all this loose skin. And they you know, they were

482
00:21:15,359 --> 00:21:18,359
Speaker 1: wearing these you know, they weren't wearing the strapless dresses

483
00:21:18,359 --> 00:21:20,199
Speaker 1: on the strapless shirts that they thought they would be

484
00:21:20,200 --> 00:21:22,919
Speaker 1: able to wear after losing twenty thirty forty kilos. So

485
00:21:23,080 --> 00:21:25,040
Speaker 1: I always, you know, you and mere being of the

486
00:21:25,040 --> 00:21:27,560
Speaker 1: opinion that the slower the weight loss, the better because

487
00:21:27,600 --> 00:21:29,840
Speaker 1: you know, you don't end up with that excessive amount

488
00:21:29,840 --> 00:21:32,200
Speaker 1: of loose skin. I think losing twenty thirty kilos over

489
00:21:32,240 --> 00:21:34,960
Speaker 1: forty four or five years is wonderful because you can

490
00:21:35,040 --> 00:21:37,119
Speaker 1: kind of tone and the muscle on the body can

491
00:21:37,200 --> 00:21:38,679
Speaker 1: kind of get used to that and adapt to that

492
00:21:38,720 --> 00:21:42,520
Speaker 1: over time. But twenty thirty forty kilos in three six months,

493
00:21:42,560 --> 00:21:43,720
Speaker 1: you're going to have a hell of a lot of

494
00:21:43,720 --> 00:21:46,280
Speaker 1: excess skin. So some of the body image issues that

495
00:21:46,359 --> 00:21:48,520
Speaker 1: go with that as well. You know, as you said,

496
00:21:48,560 --> 00:21:51,240
Speaker 1: clients weren't happy. They were they were more unhappy after

497
00:21:51,320 --> 00:21:55,000
Speaker 1: losing thirty forty kilos than they were plus thirty forty kilos.

498
00:21:55,000 --> 00:21:56,800
Speaker 1: So I think the long term follow up from a

499
00:21:56,840 --> 00:22:00,840
Speaker 1: dietitian absolutely, and from a psychologist absolutely, and even just

500
00:22:01,280 --> 00:22:03,280
Speaker 1: you know, if you look at the guidelines to bioatric surgery,

501
00:22:03,280 --> 00:22:05,200
Speaker 1: you should be under the care of both a dietitian

502
00:22:05,200 --> 00:22:07,440
Speaker 1: and a psychologist. And many of the clients that we

503
00:22:07,440 --> 00:22:09,880
Speaker 1: were seeing just weren't. And it was sad a lot

504
00:22:09,880 --> 00:22:11,520
Speaker 1: of them. You know, some of them were probably funded

505
00:22:11,520 --> 00:22:13,560
Speaker 1: by the client, but through surgeons as well, and they

506
00:22:13,600 --> 00:22:16,960
Speaker 1: just didn't have that dietitian or that psychology input which

507
00:22:17,160 --> 00:22:19,679
Speaker 1: would have helped them have that understanding and appreciation of

508
00:22:19,720 --> 00:22:22,320
Speaker 1: how difficult this journey can be for a lot of people.

509
00:22:22,800 --> 00:22:24,840
Speaker 2: I think that is a really good point, because I

510
00:22:24,880 --> 00:22:27,520
Speaker 2: would find that the people who had signed up to

511
00:22:27,560 --> 00:22:29,399
Speaker 2: it very very quickly because they'd had sort of an

512
00:22:29,440 --> 00:22:32,400
Speaker 2: information night and it all seemed fantastic, and they hadn't

513
00:22:32,400 --> 00:22:34,600
Speaker 2: really considered it over a long period of time. And

514
00:22:34,640 --> 00:22:37,240
Speaker 2: so you get some dietetic support generally, but that may

515
00:22:37,280 --> 00:22:40,080
Speaker 2: only be five sessions, so after three, six, twelve months,

516
00:22:40,160 --> 00:22:44,080
Speaker 2: unless you proactively continue to see a dietitian or as

517
00:22:44,160 --> 00:22:46,760
Speaker 2: you said, a lot don't use the psychologists. For me,

518
00:22:46,840 --> 00:22:49,040
Speaker 2: it's such a big life decision. I would want someone

519
00:22:49,040 --> 00:22:52,439
Speaker 2: to be considering it for several years intensely before they

520
00:22:52,520 --> 00:22:55,280
Speaker 2: made that decision. So pronounced is the results. And just

521
00:22:55,359 --> 00:22:56,959
Speaker 2: last week I had a client. She's only in her

522
00:22:56,960 --> 00:23:00,280
Speaker 2: twenties now. Admittedly she had battled significant weight issues right

523
00:23:00,320 --> 00:23:03,400
Speaker 2: through her teenage years, but after having it and being

524
00:23:03,440 --> 00:23:06,440
Speaker 2: down with severe PCOS right down to sixty kilos, having

525
00:23:06,480 --> 00:23:08,960
Speaker 2: lost sixty kilos, it's now creeping up again and we're

526
00:23:08,960 --> 00:23:11,320
Speaker 2: having to do exactly the same dietetic intervention that we

527
00:23:11,359 --> 00:23:14,200
Speaker 2: always have, So it's definitely not a quick fix. It's

528
00:23:14,200 --> 00:23:17,240
Speaker 2: something that really needs to be considered over a long

529
00:23:17,280 --> 00:23:21,080
Speaker 2: period of time. Absolutely, you'll be seeing a dietician regularly

530
00:23:21,160 --> 00:23:23,199
Speaker 2: for basically the rest of your life. I'm like you.

531
00:23:23,240 --> 00:23:26,480
Speaker 2: I saw a huge number of micronutrient deficiencies and quite

532
00:23:26,480 --> 00:23:30,399
Speaker 2: elevated bloods because of oversupplementation, and I just think, you

533
00:23:30,440 --> 00:23:33,320
Speaker 2: know what, sometimes there are still options out there, and

534
00:23:33,600 --> 00:23:38,119
Speaker 2: as technology and medical advance, parmacological advances occur as well.

535
00:23:38,560 --> 00:23:41,159
Speaker 2: So I'm sort of less and less convinced the longer

536
00:23:41,200 --> 00:23:44,120
Speaker 2: I work, particularly having worked in it firsthand. It's quite

537
00:23:44,160 --> 00:23:45,840
Speaker 2: alarming some of the things that she go on. And

538
00:23:45,880 --> 00:23:47,400
Speaker 2: some of the people who you would argue are quite

539
00:23:47,440 --> 00:23:50,399
Speaker 2: CONTI indicated for this surgery, but you know, mentioned by

540
00:23:50,400 --> 00:23:52,400
Speaker 2: the GP, and off they go and within a couple

541
00:23:52,400 --> 00:23:53,960
Speaker 2: of months I've had half their stomach removed. And I

542
00:23:54,000 --> 00:23:56,080
Speaker 2: think it's a big, big decision, and you really want

543
00:23:56,080 --> 00:23:58,000
Speaker 2: to consider it as a life changing one. Yeah.

544
00:23:58,040 --> 00:23:59,879
Speaker 1: And for me, because I used to work heavily in

545
00:23:59,880 --> 00:24:02,119
Speaker 1: the surgical you know, and ICO and that sort of

546
00:24:02,119 --> 00:24:04,320
Speaker 1: thing in the hospital, the amount of cancer patients that

547
00:24:04,359 --> 00:24:06,240
Speaker 1: I saw, that's something that was always at the back

548
00:24:06,280 --> 00:24:08,040
Speaker 1: of my mind, like when you've only got you know,

549
00:24:08,080 --> 00:24:10,280
Speaker 1: a third of your stomach or half your stomach all less,

550
00:24:10,440 --> 00:24:12,680
Speaker 1: what happens if something does you know, terrible, does happen

551
00:24:12,680 --> 00:24:15,000
Speaker 1: in the future. We have really high nutrient requirements, like

552
00:24:15,040 --> 00:24:17,080
Speaker 1: you do get cancer or something, how is your body

553
00:24:17,080 --> 00:24:19,840
Speaker 1: able to keep up with those really high nutrient requirements.

554
00:24:19,880 --> 00:24:22,359
Speaker 1: You'll be on liquid supplements basically for the rest of

555
00:24:22,400 --> 00:24:24,680
Speaker 1: your life. So you get to think long term as well,

556
00:24:24,680 --> 00:24:26,000
Speaker 1: like how am I going to cope with this? If

557
00:24:26,200 --> 00:24:28,000
Speaker 1: you know a lot older struggling to get in some

558
00:24:28,119 --> 00:24:30,440
Speaker 1: nutrients as well, and pregnancy as well, that's a whole

559
00:24:30,440 --> 00:24:32,159
Speaker 1: other battle if you know you've only got half a

560
00:24:32,200 --> 00:24:34,720
Speaker 1: stomach trying to get in the actual nutrients are required

561
00:24:34,920 --> 00:24:37,639
Speaker 1: to support a healthy pregnancy. But it's not that I'm

562
00:24:37,680 --> 00:24:39,159
Speaker 1: against it. I think it does work well for a

563
00:24:39,160 --> 00:24:41,040
Speaker 1: lot of people. But as you said, we need the

564
00:24:41,080 --> 00:24:44,040
Speaker 1: proper types of interventions because you know, some of the

565
00:24:44,320 --> 00:24:47,840
Speaker 1: nutrient deficiencies are just absolutely enormous, and you can absolutely

566
00:24:47,920 --> 00:24:50,600
Speaker 1: cheat the system as well, like we've seen everything. I

567
00:24:50,680 --> 00:24:53,080
Speaker 1: used to have patients blending up chicken nuggets, just drinking

568
00:24:53,280 --> 00:24:56,000
Speaker 1: McDonald's thick shakes to get the calories in which is

569
00:24:56,119 --> 00:24:57,840
Speaker 1: you know, you might think, oh, I'll never do that,

570
00:24:57,960 --> 00:25:00,679
Speaker 1: but you know, you can get pretty deaf spread sometimes

571
00:25:00,760 --> 00:25:03,200
Speaker 1: people can. So you know, we've seen it all. We've

572
00:25:03,200 --> 00:25:05,920
Speaker 1: seen people just having ice cream for breakfast because you know,

573
00:25:06,040 --> 00:25:07,400
Speaker 1: they're on a free flow of diet for the first

574
00:25:07,440 --> 00:25:09,480
Speaker 1: couple of weeks post surgery, and they didn't like the

575
00:25:09,480 --> 00:25:11,399
Speaker 1: skim milk or they didn't like the protein powder that

576
00:25:11,440 --> 00:25:13,880
Speaker 1: was recommended, so they just thought that'd have some ice

577
00:25:13,920 --> 00:25:15,439
Speaker 1: cream or costed for a couple of weeks, and then

578
00:25:15,440 --> 00:25:18,119
Speaker 1: they're wondering why their weight's not coming down as it should.

579
00:25:18,200 --> 00:25:19,840
Speaker 1: So I think that there are a lot of ways

580
00:25:19,840 --> 00:25:21,879
Speaker 1: to I guess like cheat the system in that way,

581
00:25:22,119 --> 00:25:23,640
Speaker 1: but I think for a lot of people, it's really

582
00:25:23,680 --> 00:25:27,280
Speaker 1: that long term consideration, that input of psychology, I really

583
00:25:27,320 --> 00:25:30,280
Speaker 1: do find is the biggest thing for so many people.

584
00:25:30,280 --> 00:25:32,920
Speaker 1: Because you can't out exercise a bad diet, you can't

585
00:25:33,359 --> 00:25:36,560
Speaker 1: use surgical intervention for a bad diet. It will always, always,

586
00:25:36,680 --> 00:25:39,000
Speaker 1: always catch up with you long term. And as you said,

587
00:25:39,080 --> 00:25:40,879
Speaker 1: we've seen it all. We've seen people lose half their

588
00:25:40,920 --> 00:25:43,000
Speaker 1: body weight and years later they started to stack it

589
00:25:43,040 --> 00:25:45,399
Speaker 1: back home and again because they never got down to

590
00:25:45,480 --> 00:25:47,879
Speaker 1: the root causes of the emotional eating and the binge

591
00:25:47,880 --> 00:25:50,600
Speaker 1: eating and the using food for comfort, and those things

592
00:25:50,640 --> 00:25:52,359
Speaker 1: will always be there unless you get on top of

593
00:25:52,400 --> 00:25:54,960
Speaker 1: it first. So you know, spend some time, spend even

594
00:25:55,040 --> 00:25:57,560
Speaker 1: years if you need to, going through the proper channels,

595
00:25:57,600 --> 00:26:00,000
Speaker 1: working with a psychologist, getting to the bottom of these issues,

596
00:26:00,240 --> 00:26:03,560
Speaker 1: working with the dietician to establish a great healthy baseline

597
00:26:03,680 --> 00:26:06,880
Speaker 1: first before you then go and get you some sort

598
00:26:06,920 --> 00:26:09,280
Speaker 1: of surgery or something like that, because it is irreversible

599
00:26:09,320 --> 00:26:11,040
Speaker 1: and you can't change your mind once you've got it,

600
00:26:11,359 --> 00:26:13,960
Speaker 1: and there are a lot of health implications that can

601
00:26:13,960 --> 00:26:15,640
Speaker 1: come with it as well. Sure you might be twenty

602
00:26:15,960 --> 00:26:19,119
Speaker 1: thirty kilos down, but if you're then superman nourished and

603
00:26:19,160 --> 00:26:20,760
Speaker 1: your hair's falling out and you have a ton of

604
00:26:20,760 --> 00:26:22,480
Speaker 1: loose skin and you can't eat, you you know, you

605
00:26:22,520 --> 00:26:24,600
Speaker 1: can't go out for your favorite steak dinner because you

606
00:26:24,640 --> 00:26:26,840
Speaker 1: just can't tolerate that. Is that the way that you

607
00:26:26,880 --> 00:26:28,760
Speaker 1: ought to live your life? Is probably just an important

608
00:26:28,800 --> 00:26:31,119
Speaker 1: question that I would pose to a lot of people.

609
00:26:31,480 --> 00:26:33,800
Speaker 2: Considering it one hundred percent, I couldn't agree more. I

610
00:26:33,960 --> 00:26:36,160
Speaker 2: think it's a massive decision. Don't take it light harder,

611
00:26:36,200 --> 00:26:38,720
Speaker 2: and if you think it's an excuse to not exercise

612
00:26:38,800 --> 00:26:40,680
Speaker 2: and not so worry about your diet, you couldn't be

613
00:26:40,720 --> 00:26:42,480
Speaker 2: further from the truth. If anything, people who have had

614
00:26:42,480 --> 00:26:44,879
Speaker 2: barriergic surgery have to work hard as hard as they

615
00:26:44,920 --> 00:26:48,119
Speaker 2: ever have to keep it off long term, just as

616
00:26:48,200 --> 00:26:50,440
Speaker 2: the rest of us do. So it's definitely not a quick,

617
00:26:50,440 --> 00:26:51,000
Speaker 2: fixed solution.

618
00:26:51,800 --> 00:26:54,240
Speaker 1: And then moving on, Susie to our product of the week.

619
00:26:55,119 --> 00:26:56,720
Speaker 1: I saw these Bird's eye ones. I think when they

620
00:26:56,720 --> 00:26:58,440
Speaker 1: first came out a few weeks ago. It's really excited.

621
00:26:58,480 --> 00:27:00,720
Speaker 1: I text them straight to you, a couple of different

622
00:27:00,720 --> 00:27:02,760
Speaker 1: ones in the range, and we picked one of the

623
00:27:03,280 --> 00:27:05,040
Speaker 1: It's not as good as some of the other ones.

624
00:27:05,040 --> 00:27:07,560
Speaker 1: But we're looking at the bird's Eye cauliflower rice today

625
00:27:07,720 --> 00:27:09,560
Speaker 1: and you tried this one, you said it was delicious.

626
00:27:09,560 --> 00:27:11,840
Speaker 1: I'm sure the boys loved it as well. We picked

627
00:27:11,880 --> 00:27:15,720
Speaker 1: the couliflower rice mix mushroom and peer risotto one, So

628
00:27:15,960 --> 00:27:17,439
Speaker 1: do you want to talk our listeners through it. I

629
00:27:17,440 --> 00:27:20,200
Speaker 1: think that just the standard plane bird's eye cauliflower rice

630
00:27:20,280 --> 00:27:22,040
Speaker 1: is actually really good and from memory has a five

631
00:27:22,080 --> 00:27:24,760
Speaker 1: star health rating. This one's got a four star health rating,

632
00:27:24,800 --> 00:27:26,520
Speaker 1: which if you guys listened to our podcast a few

633
00:27:26,520 --> 00:27:28,639
Speaker 1: weeks ago. We did chat through the health Star ratings.

634
00:27:29,000 --> 00:27:31,160
Speaker 1: But there is quite a few ingredients in this one

635
00:27:31,160 --> 00:27:33,840
Speaker 1: which makes it maybe not as great as the plain

636
00:27:34,000 --> 00:27:35,840
Speaker 1: version of it. But as you said, it is quite tasty,

637
00:27:35,880 --> 00:27:38,119
Speaker 1: isn't it, so maybe the trade off is worth it.

638
00:27:38,640 --> 00:27:41,920
Speaker 2: Well. These veggie rices have been available from Bird's Eye

639
00:27:42,000 --> 00:27:43,879
Speaker 2: for a while now that I think there's a broccoli one,

640
00:27:43,880 --> 00:27:46,399
Speaker 2: there's a sweet potato one, there's a pure cauliflower one,

641
00:27:46,640 --> 00:27:49,960
Speaker 2: and whilst they're not inexpensive, they are very convenient because

642
00:27:49,960 --> 00:27:51,680
Speaker 2: of course, if you have to take a whole cauliflower

643
00:27:51,680 --> 00:27:53,600
Speaker 2: and blitz it in the food processor to be a

644
00:27:53,640 --> 00:27:56,280
Speaker 2: substitute or a low carb substitute for rice, it could

645
00:27:56,280 --> 00:27:58,840
Speaker 2: be quite messy and time consuming. So I am a

646
00:27:58,840 --> 00:28:01,560
Speaker 2: big fan of them. But what tickle my fancy was

647
00:28:01,600 --> 00:28:04,639
Speaker 2: when I saw a mushroom risotto and also there's a

648
00:28:04,680 --> 00:28:07,560
Speaker 2: fried rice one that had recently been released, and I

649
00:28:07,760 --> 00:28:10,120
Speaker 2: got it at Coal's last week to try it. Because

650
00:28:10,160 --> 00:28:13,800
Speaker 2: I love risotto. It's probably my favorite Italian dish, but

651
00:28:13,880 --> 00:28:16,520
Speaker 2: because it's so dense in carbohydrate, and to get a

652
00:28:16,520 --> 00:28:18,760
Speaker 2: good risotto is actually quite hard. There's an art to risotto,

653
00:28:18,840 --> 00:28:21,320
Speaker 2: you know you've really got to have I would only

654
00:28:21,359 --> 00:28:22,520
Speaker 2: really have it if I was going to a really

655
00:28:22,560 --> 00:28:24,159
Speaker 2: great Italian restaurant and knew that it was going to

656
00:28:24,400 --> 00:28:27,679
Speaker 2: have one cheese exactly exactly the cream or it's not

657
00:28:27,720 --> 00:28:31,720
Speaker 2: a good RESULTO. Yeah. So seeing this one, this is

658
00:28:31,720 --> 00:28:34,760
Speaker 2: the veggie rice collie rice mixed risso and pea, and

659
00:28:34,800 --> 00:28:36,359
Speaker 2: so I tried it on the weekend with a friend

660
00:28:36,359 --> 00:28:38,600
Speaker 2: of mine. Now, to start with, I only have seen

661
00:28:38,640 --> 00:28:40,880
Speaker 2: it at Coal so far, So if you're shopping at Woollies,

662
00:28:40,960 --> 00:28:44,200
Speaker 2: I haven't seen it there yet. And the ingredient enlist

663
00:28:44,240 --> 00:28:46,800
Speaker 2: is actually pretty cleanly and like it's forty percent coliflower,

664
00:28:46,840 --> 00:28:49,880
Speaker 2: so it's advertised to seventy percent less carb than regular

665
00:28:49,960 --> 00:28:54,960
Speaker 2: rice based rosotto. It's got eleven percent mushroom onion, different

666
00:28:54,960 --> 00:28:56,880
Speaker 2: types of mushies. But it does have cream in it.

667
00:28:56,960 --> 00:28:59,680
Speaker 2: This one because when I looked at the nutritionals it

668
00:28:59,720 --> 00:29:02,280
Speaker 2: actually she looked quite high in fat. Now it's a

669
00:29:02,360 --> 00:29:04,920
Speaker 2: five hundred grand bag and they're saying it's only two serves,

670
00:29:04,960 --> 00:29:07,080
Speaker 2: which makes it quite a big serve. And it comes

671
00:29:07,120 --> 00:29:09,680
Speaker 2: in at six point eight grams of protein over three

672
00:29:09,800 --> 00:29:12,920
Speaker 2: hundred calories per serve. But it came in at seventeen

673
00:29:12,920 --> 00:29:15,480
Speaker 2: grams of fat and eight point three of which was saturated,

674
00:29:15,480 --> 00:29:18,680
Speaker 2: which is recently high for a side dish or a

675
00:29:18,800 --> 00:29:22,280
Speaker 2: veggie based dish, twelve point three grams of carbohydrate, obviously

676
00:29:22,520 --> 00:29:25,560
Speaker 2: significantly less than a rice based variety, four point five

677
00:29:25,560 --> 00:29:27,720
Speaker 2: grams of sugars per serve, nine point eight grams of

678
00:29:27,720 --> 00:29:30,960
Speaker 2: dietary fiber, which is actually huge. He's the veggie benefits.

679
00:29:31,320 --> 00:29:34,239
Speaker 2: But it was delicious, so my friend made it up.

680
00:29:34,280 --> 00:29:36,280
Speaker 2: Now we made it into four serves. I think two

681
00:29:36,360 --> 00:29:38,560
Speaker 2: is a large serve. I wouldn't actually probably have that

682
00:29:38,680 --> 00:29:40,280
Speaker 2: much in it, As I said to my friend, who

683
00:29:40,320 --> 00:29:44,160
Speaker 2: enjoys cooking as well, I would probably add extra veggies

684
00:29:44,200 --> 00:29:46,040
Speaker 2: to it. You could easily add spinach to that. It

685
00:29:46,080 --> 00:29:47,960
Speaker 2: would work really well. With extra piece. You could really

686
00:29:48,000 --> 00:29:50,680
Speaker 2: bulk it up. But the good news is if you

687
00:29:50,720 --> 00:29:52,400
Speaker 2: are a little bit more mindful of fat, even though

688
00:29:52,400 --> 00:29:54,560
Speaker 2: that's not that much overall, like a piece of meat,

689
00:29:54,560 --> 00:29:57,880
Speaker 2: won't be that much less because of the cream in it.

690
00:29:57,880 --> 00:29:59,800
Speaker 2: It's sort of quite high and saturated fat. But there

691
00:29:59,840 --> 00:30:02,840
Speaker 2: is another one of fried rice variety which is nowhere

692
00:30:02,880 --> 00:30:05,320
Speaker 2: near at hind fat because that's just basically utilizing some

693
00:30:05,360 --> 00:30:07,440
Speaker 2: of the Asian flavors through it, some extra veggies, and

694
00:30:07,440 --> 00:30:09,280
Speaker 2: my friend cooked it with an egg on top, so

695
00:30:09,280 --> 00:30:11,240
Speaker 2: they did it like a fried egg through it, like

696
00:30:11,440 --> 00:30:14,320
Speaker 2: naz it going and it was a really delicious dish.

697
00:30:14,400 --> 00:30:17,440
Speaker 2: So I think occasionally the mushroom rizoto one is still

698
00:30:17,440 --> 00:30:20,840
Speaker 2: a really good choice. It's delicious, it's much lower carbohydrate,

699
00:30:20,880 --> 00:30:23,440
Speaker 2: it really had a good flavory, and for a processed food,

700
00:30:23,480 --> 00:30:24,960
Speaker 2: because of course people are saying, oh, why would you

701
00:30:25,080 --> 00:30:27,440
Speaker 2: encourage people to eat a processed food, Because I think

702
00:30:27,440 --> 00:30:30,920
Speaker 2: it's a great way to increase vegetable consumption. It's incredibly convenient,

703
00:30:31,440 --> 00:30:33,080
Speaker 2: it's going to be a million times better than a

704
00:30:33,160 --> 00:30:35,400
Speaker 2: rosotta that you buy from a takeaway shop. And it

705
00:30:35,520 --> 00:30:38,040
Speaker 2: tastes great. And as I said, the fried rice variety,

706
00:30:38,080 --> 00:30:40,520
Speaker 2: all the plain ones are brilliant. They're great additions, well

707
00:30:40,560 --> 00:30:42,280
Speaker 2: done to birds, so I'm a massive fan. I think

708
00:30:42,280 --> 00:30:43,880
Speaker 2: they're a great way for people to eat a whole

709
00:30:43,880 --> 00:30:47,440
Speaker 2: lot more veggies. Like almost ten grams of dietary fiber perserve,

710
00:30:47,600 --> 00:30:50,720
Speaker 2: like that's outstanding. So they're well worth a look, and

711
00:30:50,840 --> 00:30:52,840
Speaker 2: I really really liked it. I'm going to be adding it,

712
00:30:52,840 --> 00:30:54,440
Speaker 2: but as I said, I would make it last four

713
00:30:54,480 --> 00:30:57,600
Speaker 2: serves just because of that sort of fat content is

714
00:30:57,640 --> 00:30:58,520
Speaker 2: relatively high.

715
00:30:58,600 --> 00:31:00,760
Speaker 1: What I would do is I would buy the bag

716
00:31:00,800 --> 00:31:02,920
Speaker 1: of the playing Caulifly rice and mix that through it

717
00:31:02,960 --> 00:31:04,760
Speaker 1: to bulk it out a little bit and bring down

718
00:31:04,800 --> 00:31:07,600
Speaker 1: that calorie load. And then I'd add some quality protein

719
00:31:07,640 --> 00:31:08,960
Speaker 1: to that as well. So what we know is really

720
00:31:08,960 --> 00:31:12,280
Speaker 1: important for metabolism and lean muscle maintenance long term, and

721
00:31:12,360 --> 00:31:14,400
Speaker 1: even just fullness and satisfaction from a meal, So I'd

722
00:31:14,400 --> 00:31:16,520
Speaker 1: add some grilled tofu or a bit of fish or

723
00:31:16,560 --> 00:31:18,320
Speaker 1: some chicken or something like that to the dish to

724
00:31:18,400 --> 00:31:20,600
Speaker 1: really sort of complete that meal. And as you said,

725
00:31:20,600 --> 00:31:22,640
Speaker 1: it's a quick and easy dish, isn't it's really high

726
00:31:22,960 --> 00:31:25,840
Speaker 1: diet through fibers, super high veggies. It tastes good, and

727
00:31:25,880 --> 00:31:28,040
Speaker 1: we can sort of balance that out just by adding

728
00:31:28,040 --> 00:31:29,760
Speaker 1: a couple of extra things to it. So I buy

729
00:31:29,760 --> 00:31:31,640
Speaker 1: a bag of this, a bag of the playing Colie rice,

730
00:31:31,720 --> 00:31:33,760
Speaker 1: and a bit of quality protein, and as you said,

731
00:31:33,760 --> 00:31:35,680
Speaker 1: maybe just add a couple of extra veggies to bulk

732
00:31:35,720 --> 00:31:37,400
Speaker 1: it out, and I think you've got yourself a really,

733
00:31:37,400 --> 00:31:40,440
Speaker 1: really wonderful and tasty Friday night kind of quick and

734
00:31:40,440 --> 00:31:40,960
Speaker 1: easy meal.

735
00:31:41,080 --> 00:31:43,480
Speaker 2: It was so quick to make, and I had the

736
00:31:43,480 --> 00:31:45,360
Speaker 2: parmesan now ready to add it because I said to

737
00:31:45,400 --> 00:31:46,880
Speaker 2: my friend, I will add you know what, we didn't

738
00:31:46,920 --> 00:31:48,760
Speaker 2: need to It was really creamy without it, so we

739
00:31:48,760 --> 00:31:51,120
Speaker 2: didn't have to add extra fat for any flavor. But

740
00:31:51,240 --> 00:31:53,600
Speaker 2: it was literally ready in five minutes, so the convenience

741
00:31:53,640 --> 00:31:55,720
Speaker 2: factor was second to none, and it was five point fifty.

742
00:31:56,360 --> 00:31:58,240
Speaker 1: It's got a cheese mix in there as well. Yes,

743
00:31:58,400 --> 00:32:00,240
Speaker 1: it's got cream and a cheese mix in it, which

744
00:32:00,240 --> 00:32:00,960
Speaker 1: I think helps.

745
00:32:00,760 --> 00:32:02,280
Speaker 2: Which is why it's got a bit of fat to

746
00:32:02,360 --> 00:32:04,280
Speaker 2: it doesn't have a calcium on there, so I'm not

747
00:32:04,320 --> 00:32:06,360
Speaker 2: sure how much we're getting from that, but you're right,

748
00:32:06,360 --> 00:32:08,360
Speaker 2: if you even added the four dollar veggie rice, it's

749
00:32:08,360 --> 00:32:10,239
Speaker 2: still a ten dollars or less meal, and then if

750
00:32:10,240 --> 00:32:12,160
Speaker 2: you added a little bit of extra protein, So very

751
00:32:12,200 --> 00:32:14,760
Speaker 2: cost effective and very very tasty. And if you're a

752
00:32:14,760 --> 00:32:17,360
Speaker 2: bit more mindful of fat, seek out the fried rice variety.

753
00:32:17,400 --> 00:32:19,520
Speaker 2: But big thumbs up from me, I'm a big fan. Yeah.

754
00:32:19,560 --> 00:32:20,920
Speaker 1: I definitely like it as well, because I just do

755
00:32:21,000 --> 00:32:23,040
Speaker 1: not have time to blend my own cauliflower rice these days.

756
00:32:23,040 --> 00:32:25,360
Speaker 1: And as she said, it course everywhere, so i'd much

757
00:32:25,480 --> 00:32:27,720
Speaker 1: rather just bind back from the frozen section.

758
00:32:28,560 --> 00:32:30,680
Speaker 2: I couldn't agree more. I almost broke my blend to

759
00:32:30,720 --> 00:32:32,440
Speaker 2: trying to make my own cauliflower rice. It was like

760
00:32:32,560 --> 00:32:34,400
Speaker 2: flying everywhere and it was hard. I was like, this

761
00:32:34,440 --> 00:32:37,880
Speaker 2: is way too different, all right. So for our final

762
00:32:37,920 --> 00:32:40,000
Speaker 2: segment of the show, this is a listener question. We

763
00:32:40,040 --> 00:32:42,400
Speaker 2: have had a lot as well there, so there's some

764
00:32:42,440 --> 00:32:44,160
Speaker 2: common themes come up, and we thought it was a

765
00:32:44,200 --> 00:32:46,400
Speaker 2: really good one to talk about because it was about

766
00:32:46,440 --> 00:32:49,600
Speaker 2: protein balls. And in our pre show discussion you said

767
00:32:49,600 --> 00:32:51,280
Speaker 2: to me, I think their energy balls, and I think

768
00:32:51,320 --> 00:32:53,480
Speaker 2: that sums it up really really well. So we're talking

769
00:32:53,520 --> 00:32:55,400
Speaker 2: about sort of the products that you find often in

770
00:32:55,440 --> 00:32:57,920
Speaker 2: the health food section. You buy them individually, sometimes at

771
00:32:57,920 --> 00:33:01,880
Speaker 2: service stations, and they are sold just protein or energy balls,

772
00:33:02,200 --> 00:33:05,640
Speaker 2: and so the question is are they actually healthy? And

773
00:33:06,320 --> 00:33:10,160
Speaker 2: I'll start by saying that I don't generally buy protein balls,

774
00:33:10,800 --> 00:33:12,960
Speaker 2: even though I've got some recipes on my Instagram and

775
00:33:13,000 --> 00:33:15,360
Speaker 2: I know people love them, because I just find they're

776
00:33:15,480 --> 00:33:17,920
Speaker 2: so high in calories for such a small volume of

777
00:33:17,960 --> 00:33:21,200
Speaker 2: food that they're not how I choose to use my calories.

778
00:33:21,200 --> 00:33:24,320
Speaker 2: So they come in generally between at least two hundred calories,

779
00:33:24,320 --> 00:33:27,440
Speaker 2: if not up to three hundred because generally speakingly and

780
00:33:27,600 --> 00:33:30,400
Speaker 2: they're made using dates and some sort of sugar to

781
00:33:30,440 --> 00:33:33,520
Speaker 2: bind them, and some fats and nuts, and the combination,

782
00:33:33,720 --> 00:33:38,560
Speaker 2: whilst is very healthy, is very very calorie dense. So

783
00:33:39,040 --> 00:33:41,360
Speaker 2: I know they're popular, but I sort of only tend

784
00:33:41,360 --> 00:33:44,760
Speaker 2: to use them with really really active people, sometimes teenagers

785
00:33:44,760 --> 00:33:47,480
Speaker 2: in their lunch box or my athletes, because it really

786
00:33:47,560 --> 00:33:50,280
Speaker 2: is close to a meal in a relatively small serve

787
00:33:50,320 --> 00:33:50,760
Speaker 2: of food.

788
00:33:51,240 --> 00:33:53,880
Speaker 1: I've seen them up to four hundred plus calories as well,

789
00:33:53,960 --> 00:33:56,120
Speaker 1: so I don't really turn them protein balls. I turn

790
00:33:56,160 --> 00:33:58,760
Speaker 1: them energy balls or energy bombs, some of the you know,

791
00:33:58,800 --> 00:34:01,479
Speaker 1: the worst ones. As you said, I don't generally recommend

792
00:34:01,520 --> 00:34:03,479
Speaker 1: them for my clients. I'm much more of a fan

793
00:34:03,520 --> 00:34:05,440
Speaker 1: of if you want something, you know, a healthy baked

794
00:34:05,440 --> 00:34:07,000
Speaker 1: treat or something like that, I'm much more of a

795
00:34:07,000 --> 00:34:08,920
Speaker 1: fan of either think that you want the most. I'd

796
00:34:09,040 --> 00:34:11,319
Speaker 1: rather you had a little bit of proper brownie than

797
00:34:11,360 --> 00:34:13,279
Speaker 1: trying to bake these energy balls. And the question from

798
00:34:13,280 --> 00:34:15,400
Speaker 1: the listener was how healthy are they and can we

799
00:34:15,440 --> 00:34:19,600
Speaker 1: eat them every day? So I, despite being healthy ingredients

800
00:34:19,640 --> 00:34:22,440
Speaker 1: in the majority of them, like dates and nuts, and

801
00:34:22,480 --> 00:34:25,719
Speaker 1: seeds and peanut butter. As you mentioned, occasionally they mix

802
00:34:25,760 --> 00:34:27,600
Speaker 1: a little bit of protein powder through them as well.

803
00:34:27,760 --> 00:34:30,080
Speaker 1: I wouldn't call them a daily edition if your goal

804
00:34:30,239 --> 00:34:32,440
Speaker 1: is fat loss, if you're super active, you're wanting to

805
00:34:32,480 --> 00:34:36,080
Speaker 1: gain weight or muscle, or even just maintain your weight,

806
00:34:36,120 --> 00:34:37,759
Speaker 1: and you're very, very active, and yeah, they could be

807
00:34:37,760 --> 00:34:39,680
Speaker 1: a great addition for you to have every single day.

808
00:34:39,760 --> 00:34:41,760
Speaker 1: But I think for the large majority of our listeners,

809
00:34:41,760 --> 00:34:43,799
Speaker 1: from what you guys are telling us, the goal is

810
00:34:43,840 --> 00:34:45,920
Speaker 1: fat loss, and so I really don't think that these

811
00:34:45,960 --> 00:34:47,960
Speaker 1: are appropriate. As you mentioned, Suzi, they're just kind of

812
00:34:48,040 --> 00:34:50,239
Speaker 1: energy bombs. I mean they're done in two or three

813
00:34:50,239 --> 00:34:52,920
Speaker 1: buds and there's like three four hundred calories and you're like, okay,

814
00:34:52,960 --> 00:34:55,200
Speaker 1: well what now, I'm still hungry. So for me, they

815
00:34:55,200 --> 00:34:56,560
Speaker 1: don't they're not feeling.

816
00:34:56,360 --> 00:34:58,320
Speaker 2: There's not much protein in them. Often, you know, me

817
00:34:58,719 --> 00:35:00,040
Speaker 2: as low as six scraps.

818
00:35:00,080 --> 00:35:02,160
Speaker 1: Three grams, sometimes lowerf like if I was looking.

819
00:35:02,000 --> 00:35:06,200
Speaker 2: At a protein supplement, you know, I'm looking at like ten, fifteen,

820
00:35:06,280 --> 00:35:08,480
Speaker 2: twenty grams. And sometimes you look at them and you're right,

821
00:35:08,600 --> 00:35:10,839
Speaker 2: they're actually not overly high in protein. So again it's

822
00:35:10,920 --> 00:35:13,799
Speaker 2: quite misleading because to make quite a high protein ball,

823
00:35:13,840 --> 00:35:16,440
Speaker 2: you have to add a lot because you can't just

824
00:35:16,440 --> 00:35:18,520
Speaker 2: add nuts because you're adding heaps of fat, so that

825
00:35:18,560 --> 00:35:20,279
Speaker 2: bumps the calories up. So you have to add a

826
00:35:20,320 --> 00:35:23,320
Speaker 2: lot of protein powder. Now, protein powder is a pure

827
00:35:23,400 --> 00:35:26,319
Speaker 2: concentrate doesn't taste great, so then to get a tasting great,

828
00:35:26,320 --> 00:35:27,799
Speaker 2: you've got to add all the sugars. So it's kind

829
00:35:27,800 --> 00:35:29,560
Speaker 2: of fighting this battle of when you're trying to get

830
00:35:29,600 --> 00:35:32,399
Speaker 2: the protein up around at least ten fifteen grams. It's

831
00:35:32,440 --> 00:35:35,520
Speaker 2: a lot of protein powder, which also makes them really expensive.

832
00:35:36,560 --> 00:35:39,040
Speaker 2: So you know, maybe you know a long time ago

833
00:35:39,120 --> 00:35:41,480
Speaker 2: now on the Nutrition Couch podcast, we spoke about peanut

834
00:35:41,520 --> 00:35:43,960
Speaker 2: butter paste and perhaps if you're making your own, you

835
00:35:43,960 --> 00:35:46,320
Speaker 2: could use that. And you will see on the recipes

836
00:35:46,360 --> 00:35:48,080
Speaker 2: I have on my Instagram page. I've got quite a

837
00:35:48,120 --> 00:35:51,279
Speaker 2: few protein balls there. They're not overly high in protein. Again,

838
00:35:51,320 --> 00:35:53,920
Speaker 2: I think they're ranging from five to six grams. But

839
00:35:53,960 --> 00:35:55,960
Speaker 2: I really am quite specific with how many dates and

840
00:35:56,000 --> 00:35:57,919
Speaker 2: things I use to try and keep the calories down,

841
00:35:57,920 --> 00:36:00,360
Speaker 2: and I tend to use essences for sweetness rather than

842
00:36:00,360 --> 00:36:04,280
Speaker 2: the sugar. But yeah, it's really really challenging. They're absolutely

843
00:36:04,440 --> 00:36:06,920
Speaker 2: energy balls, So yeah, great for teenagers or active people

844
00:36:06,920 --> 00:36:08,200
Speaker 2: and not so great for the rest of us.

845
00:36:08,280 --> 00:36:11,000
Speaker 1: Yeah, and I sort of still consider them quote unquote

846
00:36:11,040 --> 00:36:12,839
Speaker 1: a treat, even though there's not like we're bulking them

847
00:36:12,840 --> 00:36:14,759
Speaker 1: out with chocolate or candy, or it's not ice cream

848
00:36:14,840 --> 00:36:17,399
Speaker 1: or anything. I sort of think that, you know, those

849
00:36:17,400 --> 00:36:20,080
Speaker 1: things are better off eaten in their whole forms, you know,

850
00:36:20,400 --> 00:36:22,640
Speaker 1: you know, a small handful of nuts, or one or

851
00:36:22,680 --> 00:36:25,400
Speaker 1: two whole module dates, or like a teaspin of peanut

852
00:36:25,400 --> 00:36:28,040
Speaker 1: butter on some celery is a much better alternative because

853
00:36:28,040 --> 00:36:30,600
Speaker 1: you're getting the volume from the food versus when you're

854
00:36:30,600 --> 00:36:32,560
Speaker 1: blending it all down. It's like juice, Like you could

855
00:36:32,600 --> 00:36:34,560
Speaker 1: easily have a cup of orange juice, which is about

856
00:36:34,560 --> 00:36:37,040
Speaker 1: four or five oranges blended, but you couldn't sit down

857
00:36:37,080 --> 00:36:39,799
Speaker 1: and eat four or five oranges. Your body would be like, nah,

858
00:36:39,840 --> 00:36:42,640
Speaker 1: I'm done, tap out after like two orange juice, because

859
00:36:42,680 --> 00:36:45,359
Speaker 1: that volume is there from the food. Same with energy bills.

860
00:36:45,400 --> 00:36:48,000
Speaker 1: You could probably eat ten to feel full, versus you

861
00:36:48,040 --> 00:36:50,279
Speaker 1: couldn't eat like three or four cups of nuts, three

862
00:36:50,360 --> 00:36:52,560
Speaker 1: or four dates, a couple of tablespoons of peanut butter,

863
00:36:52,680 --> 00:36:54,759
Speaker 1: and a couple of scoops of protein. Powdered which went

864
00:36:54,840 --> 00:36:57,400
Speaker 1: into the ten protein balls that you would eat just

865
00:36:57,440 --> 00:36:59,439
Speaker 1: to feel full. So I'm much more of a fan

866
00:36:59,480 --> 00:37:02,120
Speaker 1: of volume dense eating, which I know you are too, Susie.

867
00:37:02,239 --> 00:37:04,600
Speaker 1: So I generally don't recommend these my clients at all,

868
00:37:04,640 --> 00:37:07,200
Speaker 1: as you said, unless they're actively trying to gain weight,

869
00:37:07,480 --> 00:37:10,200
Speaker 1: they are malnourished, or their energy or activity requirements are

870
00:37:10,239 --> 00:37:12,920
Speaker 1: super super high. I am, am yeah, much more a

871
00:37:12,920 --> 00:37:15,640
Speaker 1: fan of eating the food separately for the volume.

872
00:37:15,840 --> 00:37:18,359
Speaker 2: Well, they're expensive as well, like they retail it, you know,

873
00:37:18,920 --> 00:37:21,040
Speaker 2: two dollars on sale, but up to four or five

874
00:37:21,120 --> 00:37:24,839
Speaker 2: dollars per serve, Like that's really reasonably expensive food. And

875
00:37:25,160 --> 00:37:27,320
Speaker 2: so someone, as I said, if someone likes them, maybe,

876
00:37:27,320 --> 00:37:29,160
Speaker 2: and we're seeing more and more of them even in

877
00:37:29,200 --> 00:37:32,000
Speaker 2: the main music bars section. But very rarely do they

878
00:37:32,000 --> 00:37:34,480
Speaker 2: have much protein in them, I find, and the ones

879
00:37:34,520 --> 00:37:36,600
Speaker 2: that do are quite high calories because they're made with

880
00:37:36,600 --> 00:37:38,520
Speaker 2: the nutspread and things like that. So I think it's

881
00:37:38,560 --> 00:37:40,920
Speaker 2: a little bit of Yeah, enjoy them as an occasional

882
00:37:40,960 --> 00:37:42,520
Speaker 2: treade or if you're really on the run and need

883
00:37:42,600 --> 00:37:44,520
Speaker 2: something quick and easy at the service station, but it

884
00:37:44,520 --> 00:37:47,879
Speaker 2: wouldn't definitely be on my regular supermarket list or as

885
00:37:47,920 --> 00:37:50,160
Speaker 2: products I'm recommending to clients a lot.

886
00:37:50,440 --> 00:37:52,319
Speaker 1: And I saw this great infographic the other day on

887
00:37:53,120 --> 00:37:54,759
Speaker 1: it must have been a few weeks or months ago now,

888
00:37:54,840 --> 00:37:57,040
Speaker 1: on a dietitian's account, and she said, this is my

889
00:37:57,200 --> 00:37:59,640
Speaker 1: version of Nature's protein ball. And she had a protein

890
00:37:59,640 --> 00:38:02,680
Speaker 1: ball just about three four hundred calories with maybe four

891
00:38:02,680 --> 00:38:04,640
Speaker 1: grams of protein in it, and on the right side

892
00:38:04,640 --> 00:38:06,319
Speaker 1: of the screen she compared it to an egg and

893
00:38:06,360 --> 00:38:09,680
Speaker 1: she's like, this is Nature's protein more, you know, seventy calories,

894
00:38:09,719 --> 00:38:12,080
Speaker 1: six grams of protein, like just wonderful. And I thought

895
00:38:12,080 --> 00:38:14,640
Speaker 1: I couldn't have said it better myself, Like that's you know,

896
00:38:14,680 --> 00:38:16,680
Speaker 1: I would much rather have a baled egg and some

897
00:38:16,760 --> 00:38:19,200
Speaker 1: veggie sticks with hummus or a tub of yogurt with

898
00:38:19,200 --> 00:38:21,759
Speaker 1: a piece of fruit as a really great quality snack.

899
00:38:21,800 --> 00:38:23,239
Speaker 1: It's going to be lower calorie, it's going to be

900
00:38:23,320 --> 00:38:26,200
Speaker 1: higher protein than some of these energy bombs that you know,

901
00:38:26,239 --> 00:38:28,560
Speaker 1: they're marketed it is super healthy and super high protein,

902
00:38:28,600 --> 00:38:31,800
Speaker 1: when in reality they're really not. And also, I think

903
00:38:31,920 --> 00:38:33,960
Speaker 1: we've just gone a little bit protein crazy as well,

904
00:38:33,960 --> 00:38:35,920
Speaker 1: haven't we. We just most of us, if we're getting quality

905
00:38:35,920 --> 00:38:37,840
Speaker 1: protein in our main meals, we just don't need that

906
00:38:37,920 --> 00:38:40,240
Speaker 1: much in our snacks either. We should really be focusing

907
00:38:40,239 --> 00:38:42,640
Speaker 1: on volume and trying to get in adequate serves of

908
00:38:42,719 --> 00:38:45,120
Speaker 1: vegetables and fruits and that sort of thing, and you know,

909
00:38:45,120 --> 00:38:47,040
Speaker 1: a small handful of nuts every day, like try to

910
00:38:47,040 --> 00:38:50,080
Speaker 1: get in those recommendations rather than try to make everything

911
00:38:50,120 --> 00:38:52,600
Speaker 1: super fancy and delicious tasting like.

912
00:38:52,480 --> 00:38:54,520
Speaker 2: One hundred percent. I know that would have been Paula Norris,

913
00:38:54,560 --> 00:38:56,960
Speaker 2: the Moving Dieticians. She does some great infographics if you

914
00:38:57,000 --> 00:38:59,080
Speaker 2: don't follow her, but I did see that too. It

915
00:38:59,120 --> 00:39:01,680
Speaker 2: it's very smart. Yeah, absolutely right. Sometimes simple is the

916
00:39:01,680 --> 00:39:02,279
Speaker 2: best way to go.

917
00:39:02,719 --> 00:39:05,440
Speaker 1: What offul so, Susie. Again, That brings us to the

918
00:39:05,640 --> 00:39:08,560
Speaker 1: end of another episode for the Nutrition Couch for another week.

919
00:39:08,800 --> 00:39:11,600
Speaker 1: So if you guys haven't done so already, please subscribe

920
00:39:11,600 --> 00:39:14,120
Speaker 1: to the podcast and we will be delivered straight into

921
00:39:14,160 --> 00:39:17,560
Speaker 1: your podcast inbox every Sunday morning. Don't forget. We've got

922
00:39:17,560 --> 00:39:20,040
Speaker 1: our Instagram and Facebook sites up live. We are at

923
00:39:20,120 --> 00:39:23,080
Speaker 1: the Nutrition Couch podcast. We have a running a very

924
00:39:23,160 --> 00:39:25,800
Speaker 1: large project at the moment, Susie. Without listener questions of

925
00:39:25,880 --> 00:39:28,040
Speaker 1: product reviews, you guys have sent us so many, so

926
00:39:28,239 --> 00:39:30,759
Speaker 1: please don't be offenditive. We haven't got to yours. There

927
00:39:30,800 --> 00:39:32,520
Speaker 1: is a very very long list and we are slowly

928
00:39:32,600 --> 00:39:34,839
Speaker 1: working our way through it, but feel free to send

929
00:39:34,920 --> 00:39:37,160
Speaker 1: us questions and that sort of thing. But a quick reminder,

930
00:39:37,160 --> 00:39:39,960
Speaker 1: we can't give any clinical advice over Instagram. If you

931
00:39:40,000 --> 00:39:41,719
Speaker 1: send us your height, weight and ask us to work

932
00:39:41,760 --> 00:39:44,319
Speaker 1: out your calories, very sorry, we can't do that. That's

933
00:39:44,320 --> 00:39:47,319
Speaker 1: definitely where you need the help of a dietitian one

934
00:39:47,320 --> 00:39:49,680
Speaker 1: on one, but more than happy to take your recommendations

935
00:39:49,680 --> 00:39:52,960
Speaker 1: for topics that will discuss listener questions, product reviews and

936
00:39:53,000 --> 00:39:55,600
Speaker 1: that sort of thing. So again, thank you for tuning in.

937
00:39:56,000 --> 00:39:59,040
Speaker 1: We will catch you guys, same time, same place next

938
00:39:59,040 --> 00:39:59,680
Speaker 1: Sunday morning.

939
00:40:00,000 --> 00:40:01,399
Speaker 2: Thank you for listening, See you next week.