1 00:00:00,960 --> 00:00:04,040 Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood, and welcome 2 00:00:04,080 --> 00:00:06,640 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:06,680 --> 00:00:10,000 Speaker 1: Australia's leading dietitians, bringing you everything that is new in 4 00:00:10,039 --> 00:00:12,320 Speaker 1: the world of nutrition, diets. 5 00:00:11,800 --> 00:00:14,080 Speaker 2: And good food. From the Nutrition Couch. 6 00:00:14,080 --> 00:00:17,680 Speaker 1: Today, why Australians are eating a credit card size amount 7 00:00:17,720 --> 00:00:21,800 Speaker 1: of plastic every year. Our weekly client discussion is on hunger. 8 00:00:22,160 --> 00:00:24,959 Speaker 1: Are you really hungry when you're eating? We've found a 9 00:00:25,000 --> 00:00:27,920 Speaker 1: fantastic new plant protein based soup option for you as 10 00:00:27,960 --> 00:00:31,000 Speaker 1: we move into winter, and our listener question is all 11 00:00:31,040 --> 00:00:33,599 Speaker 1: about macros. What are they and what do we need 12 00:00:33,640 --> 00:00:35,440 Speaker 1: to know about it when it comes to our diets. 13 00:00:35,760 --> 00:00:37,400 Speaker 1: But to kick us off this week, we wanted to 14 00:00:37,440 --> 00:00:39,400 Speaker 1: say a really big thank you to all of our 15 00:00:39,440 --> 00:00:40,160 Speaker 1: new subscribers. 16 00:00:40,159 --> 00:00:43,720 Speaker 3: Didn't Willianne absolutely thank you guys so much for all 17 00:00:43,720 --> 00:00:46,199 Speaker 3: of your support and we must say that even just 18 00:00:46,280 --> 00:00:48,839 Speaker 3: listening to the podcast is a huge bonus for us. 19 00:00:48,840 --> 00:00:51,680 Speaker 3: But what really affects the charts and more importantly the 20 00:00:51,720 --> 00:00:54,400 Speaker 3: Apple Nutrition Charts which Susan and our have debut at 21 00:00:54,480 --> 00:00:57,760 Speaker 3: number one, which we're very excited about, is actually your subscription. 22 00:00:57,920 --> 00:01:00,720 Speaker 3: So if you can actually subscribe to our podcas particularly 23 00:01:00,720 --> 00:01:03,560 Speaker 3: if you have an iPhone subscribed through the Purple Apple 24 00:01:03,600 --> 00:01:06,240 Speaker 3: podcast app. That really helps us to move up in 25 00:01:06,280 --> 00:01:10,280 Speaker 3: the charts Australia wide. So we very much appreciate your subscriptions. Guys, 26 00:01:10,280 --> 00:01:11,119 Speaker 3: thank you very much. 27 00:01:11,760 --> 00:01:14,320 Speaker 1: And to lead in today, there was a really interesting 28 00:01:14,400 --> 00:01:17,959 Speaker 1: story a couple of weeks ago in the Australian all 29 00:01:18,080 --> 00:01:19,960 Speaker 1: about microplastics. 30 00:01:20,040 --> 00:01:22,720 Speaker 2: Leanne tell us about what we need to know about that. 31 00:01:23,440 --> 00:01:24,920 Speaker 3: Yeah, So I had a friend who said to me, 32 00:01:25,040 --> 00:01:28,080 Speaker 3: do you know you're eating your credit card amount of 33 00:01:28,120 --> 00:01:30,800 Speaker 3: plastics each year when you eat rice? And I was like, what, 34 00:01:31,080 --> 00:01:33,480 Speaker 3: I love rice, I always eat rice. What's happening? So 35 00:01:33,560 --> 00:01:35,360 Speaker 3: I did a little bit of a research Sluzie and 36 00:01:35,440 --> 00:01:38,040 Speaker 3: it actually came from the University of Queensland, which is 37 00:01:38,040 --> 00:01:41,120 Speaker 3: where I did my master's degree up here in Queensland obviously, 38 00:01:41,319 --> 00:01:43,960 Speaker 3: and research has found that Photees says in the article, 39 00:01:43,959 --> 00:01:47,240 Speaker 3: Australian scientists have discovered rice can contain trace amounts of 40 00:01:47,280 --> 00:01:51,200 Speaker 3: potentially harmful microplastics during a world fare study published in 41 00:01:51,240 --> 00:01:55,080 Speaker 3: the Journal of Hazardous Materials. Research is at the University 42 00:01:55,120 --> 00:01:58,520 Speaker 3: of Queensland detected an average one hundred gram single serve 43 00:01:58,560 --> 00:02:01,800 Speaker 3: of uncooked rice usually contains about three to four milligrams 44 00:02:01,800 --> 00:02:05,120 Speaker 3: of plastic, but the amount of microplastics is four times 45 00:02:05,240 --> 00:02:08,360 Speaker 3: higher in instant or pre cooked rice, with an average 46 00:02:08,400 --> 00:02:11,320 Speaker 3: of thirteen milligrams per one hundred grams. So I guess 47 00:02:11,400 --> 00:02:13,920 Speaker 3: this kind of makes sense, Susie, if we're rehitting the 48 00:02:14,000 --> 00:02:17,320 Speaker 3: rice in those plastic containers or in those microwaveable bags, 49 00:02:17,320 --> 00:02:18,560 Speaker 3: doesn't it well. 50 00:02:18,600 --> 00:02:21,240 Speaker 1: I first became aware of this idea of microplastics a 51 00:02:21,240 --> 00:02:23,360 Speaker 1: couple of years ago when I was doing some work 52 00:02:23,400 --> 00:02:25,600 Speaker 1: for a filtered water company, and that was one of 53 00:02:25,639 --> 00:02:27,960 Speaker 1: their big messages is that whenever people are drinking from 54 00:02:27,960 --> 00:02:31,160 Speaker 1: plastic bottles, which even sometimes with our best of intentions 55 00:02:31,160 --> 00:02:33,120 Speaker 1: we do pick them up at the service station or 56 00:02:33,440 --> 00:02:37,600 Speaker 1: occasionally are using them, and that really adds up over time. 57 00:02:37,680 --> 00:02:39,720 Speaker 1: And so a closer look at the research showed, yes, 58 00:02:39,720 --> 00:02:43,320 Speaker 1: we're seeing more microplastics found, for example, in placentas of babies, 59 00:02:43,760 --> 00:02:46,839 Speaker 1: and without doubt, you know we're consuming them via the food. Now, 60 00:02:46,840 --> 00:02:49,640 Speaker 1: this is the first study I've seen in terms of rice, 61 00:02:49,720 --> 00:02:52,600 Speaker 1: or specifically quick cook rice. And you know, for all 62 00:02:52,639 --> 00:02:55,640 Speaker 1: of us recommending healthier options, and often we might recommend 63 00:02:55,639 --> 00:02:57,640 Speaker 1: a brown rice or a black rice that are heated 64 00:02:57,639 --> 00:03:00,160 Speaker 1: in those pouches. It's a little bit alarming because we, 65 00:03:00,200 --> 00:03:03,040 Speaker 1: of course think we're making a good choice and going 66 00:03:03,040 --> 00:03:06,400 Speaker 1: for healthier options in convenient ways to prepare them. But 67 00:03:06,480 --> 00:03:08,760 Speaker 1: this is absolutely going to make me think twice about 68 00:03:08,800 --> 00:03:11,400 Speaker 1: recommending those and really considering the way we're cooking at 69 00:03:11,520 --> 00:03:14,399 Speaker 1: knowing now that these are leaching in. Now we still 70 00:03:14,440 --> 00:03:18,120 Speaker 1: don't know what the health consequences are of consuming microplastics. 71 00:03:18,120 --> 00:03:23,760 Speaker 1: There's some hypotheses around disrupting certain hormonal pathways, potential impacts 72 00:03:23,840 --> 00:03:26,080 Speaker 1: on fertility, but at this point in time these are 73 00:03:26,160 --> 00:03:29,160 Speaker 1: hypotheses only this none of this has been proven. But 74 00:03:29,200 --> 00:03:31,240 Speaker 1: I guess it just doesn't feel quite right knowing that 75 00:03:31,280 --> 00:03:35,280 Speaker 1: we're ingesting microplastics and there's got to be some consequences 76 00:03:35,280 --> 00:03:38,080 Speaker 1: I would say long term, particularly from my understanding, is 77 00:03:38,080 --> 00:03:41,040 Speaker 1: when the plastics are colored, because on top of the 78 00:03:41,080 --> 00:03:44,320 Speaker 1: actual microplastics themselves, you've got the colors that are added 79 00:03:44,360 --> 00:03:47,040 Speaker 1: to give them their bright packaging. So I think watch 80 00:03:47,080 --> 00:03:49,560 Speaker 1: this space. It's a reminder to us that perhaps going 81 00:03:49,600 --> 00:03:52,080 Speaker 1: back to some of the traditional cooking styles, you know, 82 00:03:52,120 --> 00:03:54,640 Speaker 1: in a good old rice cooker, for example, perhaps it's 83 00:03:54,640 --> 00:03:57,360 Speaker 1: something we need to be considering a little bit more. 84 00:03:58,040 --> 00:04:00,680 Speaker 3: Couldn't agree more. And I myself use so microov or 85 00:04:00,760 --> 00:04:02,840 Speaker 3: rice cups and packets. I recommend them for my clients. 86 00:04:02,840 --> 00:04:04,520 Speaker 3: So when I saw this article, I was like, oh, 87 00:04:04,960 --> 00:04:08,720 Speaker 3: but you're right, we shouldn't be causing fear or concerning people. 88 00:04:08,800 --> 00:04:10,920 Speaker 3: And the article did specifically state that it's not a 89 00:04:10,960 --> 00:04:13,480 Speaker 3: cause for concern. People should just be aware about it. 90 00:04:13,520 --> 00:04:15,440 Speaker 3: And it really does come down to, I guess a 91 00:04:15,520 --> 00:04:18,480 Speaker 3: dose response relationship, right, If you're someone who eats microoval 92 00:04:18,560 --> 00:04:21,800 Speaker 3: rice twice a day, I think that's really important for 93 00:04:21,839 --> 00:04:25,120 Speaker 3: you to decant that rice into a normal bowl or 94 00:04:25,120 --> 00:04:26,680 Speaker 3: something like that. So it's not to say that we 95 00:04:26,720 --> 00:04:30,200 Speaker 3: can't buy convenient things like microwavable rice, but just not 96 00:04:30,320 --> 00:04:34,240 Speaker 3: microwaving it in natural plastic cup all the bag. But 97 00:04:34,360 --> 00:04:36,800 Speaker 3: as as you mentioned, fresh's best, right if we can 98 00:04:36,800 --> 00:04:39,040 Speaker 3: cook it ourselves, I think that's probably the best option. 99 00:04:39,080 --> 00:04:40,920 Speaker 1: Going back to the natural methods, of course. But I 100 00:04:40,920 --> 00:04:43,000 Speaker 1: think what we will also see, Leanne is you know, 101 00:04:43,040 --> 00:04:46,360 Speaker 1: food manufacturers will not like to see that perhaps they're 102 00:04:47,120 --> 00:04:51,120 Speaker 1: unknowingly giving their consumers microplastics in their own packaging. So 103 00:04:51,160 --> 00:04:53,560 Speaker 1: I suspect what will be happening right now is that 104 00:04:53,560 --> 00:04:56,080 Speaker 1: the food technologists and packaging experts will really be taking 105 00:04:56,080 --> 00:04:58,440 Speaker 1: a closer look at that. They'll be really testing, and 106 00:04:58,480 --> 00:05:01,400 Speaker 1: they'll be looking for more user only packaging options to 107 00:05:01,400 --> 00:05:03,919 Speaker 1: try and reduce that ingestion. And it really is a 108 00:05:03,920 --> 00:05:05,839 Speaker 1: matter of watch this space in terms of not only 109 00:05:05,880 --> 00:05:10,360 Speaker 1: understanding consumption, but potential health affects long term. I think 110 00:05:10,440 --> 00:05:13,440 Speaker 1: absolutely we'll be learning more about this microplastics concept in 111 00:05:13,440 --> 00:05:15,039 Speaker 1: future years. And it's a good reminder to all of 112 00:05:15,080 --> 00:05:17,320 Speaker 1: us on a daily basis when it comes to our 113 00:05:17,360 --> 00:05:20,080 Speaker 1: water bottles. Taking our water bottle with us is really 114 00:05:20,160 --> 00:05:20,840 Speaker 1: really important. 115 00:05:21,839 --> 00:05:24,080 Speaker 3: Absolutely. So you guys heard it here first on the 116 00:05:24,200 --> 00:05:28,400 Speaker 3: Nutrition Couch, watch your microwaveable rice and your microplastic consumption. 117 00:05:29,160 --> 00:05:32,520 Speaker 1: All right, So moving on the weekly client discussion was 118 00:05:33,040 --> 00:05:35,679 Speaker 1: it came to me talking to a client about hunger 119 00:05:36,200 --> 00:05:38,200 Speaker 1: and I had a look at a food diary that 120 00:05:38,320 --> 00:05:41,039 Speaker 1: she had filled out for me, and I sort of 121 00:05:41,040 --> 00:05:43,120 Speaker 1: looked at the timing and there was like something at 122 00:05:43,120 --> 00:05:45,160 Speaker 1: seven o'clock, and then there was something at nine o'clock, 123 00:05:45,200 --> 00:05:47,800 Speaker 1: and there was something at eleven o'clock. And I said 124 00:05:47,839 --> 00:05:51,280 Speaker 1: to her, you know this is a good intake in 125 00:05:51,320 --> 00:05:54,080 Speaker 1: the sense that you're recording everything and you're having balanced meals. 126 00:05:54,120 --> 00:05:56,720 Speaker 1: But I just want to ask you, do you remember 127 00:05:56,760 --> 00:05:59,840 Speaker 1: feeling hungry for any of those? And she really took 128 00:05:59,880 --> 00:06:02,039 Speaker 1: us step back, and it just made me really think 129 00:06:02,080 --> 00:06:04,680 Speaker 1: about there are so many reasons we all eat. 130 00:06:04,800 --> 00:06:05,880 Speaker 2: We eat because. 131 00:06:05,560 --> 00:06:08,920 Speaker 1: There's tasty food available, or someone else is eating, or 132 00:06:08,960 --> 00:06:11,640 Speaker 1: it's a break time at work, it's an opportunity to eat. 133 00:06:12,080 --> 00:06:14,039 Speaker 2: But really getting in touch. 134 00:06:13,760 --> 00:06:16,440 Speaker 1: With hunger is one of the simplest things we can 135 00:06:16,480 --> 00:06:19,760 Speaker 1: all do to help regulate our intake better and get 136 00:06:19,800 --> 00:06:21,640 Speaker 1: more in touch with that. So I thought it was 137 00:06:21,760 --> 00:06:24,320 Speaker 1: a great topic for discussion in thinking. You know, how 138 00:06:24,320 --> 00:06:25,920 Speaker 1: often does that come up for you when you're talking 139 00:06:25,920 --> 00:06:26,760 Speaker 1: to your own clients. 140 00:06:27,240 --> 00:06:27,480 Speaker 2: Yeah. 141 00:06:27,520 --> 00:06:29,760 Speaker 3: Absolutely, And as you mentioned, it's one of the simplest 142 00:06:29,760 --> 00:06:32,040 Speaker 3: things we can do when actually trying to lose weight 143 00:06:32,160 --> 00:06:34,720 Speaker 3: or focus on a healthy lifestyle. Yet it's also one 144 00:06:34,760 --> 00:06:37,280 Speaker 3: of the first things that people lose touch with when 145 00:06:37,320 --> 00:06:39,800 Speaker 3: they begin a quote unquote diet or actually try to 146 00:06:39,800 --> 00:06:42,600 Speaker 3: eat healthier, because a lot of people will count their calories, 147 00:06:42,600 --> 00:06:44,960 Speaker 3: they'll put their macros into an app, and all that 148 00:06:45,000 --> 00:06:47,600 Speaker 3: does is sort of switch off those signals from your 149 00:06:47,600 --> 00:06:50,280 Speaker 3: body that tell you, oh, I'm hungry, it's time to eat. 150 00:06:50,320 --> 00:06:53,359 Speaker 3: So I think somewhere between being a toddler and a 151 00:06:53,440 --> 00:06:57,080 Speaker 3: child and adulthood, we lose touch with those sensations within 152 00:06:57,120 --> 00:06:59,599 Speaker 3: our body that actually tell us that we're hungry. Because 153 00:06:59,600 --> 00:07:02,320 Speaker 3: you could force a toddler to eat something, even if 154 00:07:02,320 --> 00:07:03,960 Speaker 3: you put a bowl of ice cream in front of them, 155 00:07:04,080 --> 00:07:05,880 Speaker 3: they might have two or three spoons. I'll push it 156 00:07:05,920 --> 00:07:08,159 Speaker 3: away and they say, Mummy, I'm not hungry anymore. I 157 00:07:08,160 --> 00:07:10,480 Speaker 3: don't want it anymore. You cannot force a child to 158 00:07:10,560 --> 00:07:14,880 Speaker 3: over it. So somewhere between being children and growing up, 159 00:07:15,080 --> 00:07:17,560 Speaker 3: we've sort of lost touch with that, haven't we, Susie. 160 00:07:17,600 --> 00:07:19,440 Speaker 3: So as you said, it's one of the simplest ways 161 00:07:19,480 --> 00:07:22,800 Speaker 3: to actually appreciate living a healthy lifestyle long term is 162 00:07:22,880 --> 00:07:26,040 Speaker 3: learning to tune back into our bodies. Not eating because 163 00:07:26,120 --> 00:07:29,160 Speaker 3: we're stressed or we're bored, or we're procrastinating or working 164 00:07:29,200 --> 00:07:32,680 Speaker 3: from home, but genuinely eating to nourish our body and 165 00:07:32,720 --> 00:07:36,040 Speaker 3: provide our body with fuel and not nourish our emotions. 166 00:07:36,840 --> 00:07:39,360 Speaker 1: For me, the biggest thing with clients is that the 167 00:07:39,400 --> 00:07:42,200 Speaker 1: way their daily food intake flows is that they tend 168 00:07:42,200 --> 00:07:44,640 Speaker 1: to sort of eat start the daylight, they might grab 169 00:07:44,640 --> 00:07:47,160 Speaker 1: a milk coffee, so that sort of depresses their hunger 170 00:07:47,160 --> 00:07:49,440 Speaker 1: for a period of time, and then they might grab 171 00:07:49,640 --> 00:07:52,480 Speaker 1: a healthy, you know, perceived healthy lunch, some sushi or 172 00:07:52,520 --> 00:07:56,119 Speaker 1: some chuna salad. And then as the day progresses, because 173 00:07:56,160 --> 00:07:58,480 Speaker 1: they have it fueled adequately in the first half of 174 00:07:58,520 --> 00:08:02,280 Speaker 1: the day, they get really hungry throughout the afternoon, and 175 00:08:02,320 --> 00:08:04,960 Speaker 1: inevitably because of the flow of life where we're more 176 00:08:05,040 --> 00:08:07,720 Speaker 1: likely to enjoy alcohol in the evening and have a 177 00:08:07,840 --> 00:08:10,560 Speaker 1: larger dinner, particularly if we're eating out or ordering in, 178 00:08:10,920 --> 00:08:13,520 Speaker 1: and then of course reward ourself with food after dinner, 179 00:08:13,560 --> 00:08:16,840 Speaker 1: sweet treats and program eating behavior as that, you know, 180 00:08:16,920 --> 00:08:19,400 Speaker 1: reward after the end of a tough day. When you 181 00:08:19,560 --> 00:08:23,840 Speaker 1: graph calorie intake, it naturally has a huge proportion being 182 00:08:23,880 --> 00:08:25,600 Speaker 1: consumed in the second half of the day. You know, 183 00:08:25,640 --> 00:08:28,920 Speaker 1: sometimes more than sixty seventy percent of overall calorie intake 184 00:08:28,960 --> 00:08:31,640 Speaker 1: can be consumed after five or six PM. Now, the 185 00:08:31,720 --> 00:08:34,200 Speaker 1: issue with that, of course, is that we're going to bed, 186 00:08:34,200 --> 00:08:36,800 Speaker 1: we're not overly active our hormones at the second half 187 00:08:36,800 --> 00:08:39,000 Speaker 1: of the day of program to store rather than burn. 188 00:08:39,679 --> 00:08:41,840 Speaker 1: But of course the other thing we don't talk about 189 00:08:41,840 --> 00:08:44,000 Speaker 1: as much is that we don't tend to then wake 190 00:08:44,120 --> 00:08:46,679 Speaker 1: up hungry. You know, fifty years ago, over and had 191 00:08:46,679 --> 00:08:49,320 Speaker 1: dinner at six o'clock sharp, and there was no snacking 192 00:08:49,360 --> 00:08:52,280 Speaker 1: after dinner. The range of snack foods just didn't even exist. 193 00:08:52,679 --> 00:08:54,920 Speaker 1: So even if people had dessert, they might have had 194 00:08:54,920 --> 00:08:57,120 Speaker 1: it by seven in the evening, that still gave people 195 00:08:57,240 --> 00:09:01,559 Speaker 1: naturally a twelve hour period without food night. I would 196 00:09:01,679 --> 00:09:04,640 Speaker 1: very rarely see a client who would naturally have with 197 00:09:04,720 --> 00:09:07,280 Speaker 1: their intake at the moment, twelve hours without food overnight. 198 00:09:07,679 --> 00:09:10,880 Speaker 1: You know, if they're eating snacking ten eleven o'clock, sometimes 199 00:09:10,880 --> 00:09:13,240 Speaker 1: they have only not eaten for eight hours, so they're 200 00:09:13,240 --> 00:09:15,480 Speaker 1: not overly hungry in the morning. And so that is 201 00:09:15,520 --> 00:09:18,280 Speaker 1: the other issue. And so when I'm trying to help 202 00:09:18,320 --> 00:09:21,520 Speaker 1: someone kind of reset their metabolism and induce fat loss, 203 00:09:22,040 --> 00:09:23,920 Speaker 1: what I want is for them to be hungry in 204 00:09:23,960 --> 00:09:26,680 Speaker 1: the morning. So in some cases I may try a 205 00:09:26,720 --> 00:09:29,640 Speaker 1: fasting program where they might not eat until ten and 206 00:09:29,679 --> 00:09:32,800 Speaker 1: eleven in the morning until they sort of reset that 207 00:09:32,920 --> 00:09:35,320 Speaker 1: hunger and know what it feels like to be hungry 208 00:09:35,360 --> 00:09:37,800 Speaker 1: in the morning, because that sets you up for success 209 00:09:37,840 --> 00:09:41,120 Speaker 1: the entire day. But naturally, what I find is that 210 00:09:41,160 --> 00:09:43,679 Speaker 1: most people eat way too much at night, and then 211 00:09:43,720 --> 00:09:45,800 Speaker 1: that is setting us off on the wrong foot for 212 00:09:45,840 --> 00:09:46,840 Speaker 1: the remainder of the day. 213 00:09:47,600 --> 00:09:49,400 Speaker 3: Yeah, I couldn't agree more. And I remember reading some 214 00:09:49,440 --> 00:09:52,640 Speaker 3: interesting research a couple of months ago now around gut health, 215 00:09:52,720 --> 00:09:55,439 Speaker 3: and the research is very emerging with fastening and gut health. 216 00:09:55,760 --> 00:09:59,160 Speaker 3: And admittedly it was still in animal studies, it hadn't 217 00:09:59,240 --> 00:10:01,559 Speaker 3: yet translated to he human, so still a very new 218 00:10:01,559 --> 00:10:04,600 Speaker 3: emergent watch to space, but it was essentially saying that 219 00:10:04,679 --> 00:10:07,040 Speaker 3: for good gut health, we should be having at least 220 00:10:07,080 --> 00:10:10,960 Speaker 3: a twelve hour fast, which, as you mentioned, sounds like fasting, 221 00:10:11,000 --> 00:10:13,720 Speaker 3: but actually should be normal. That should be normal, that 222 00:10:13,760 --> 00:10:16,400 Speaker 3: we're just giving our body a break from food in 223 00:10:16,520 --> 00:10:19,360 Speaker 3: order to allow our body to rest and digest and 224 00:10:19,400 --> 00:10:21,559 Speaker 3: our gut heals to do its thing. And a lot 225 00:10:21,559 --> 00:10:24,680 Speaker 3: of people are experiencing irritable bow and gut health symptoms 226 00:10:24,720 --> 00:10:28,000 Speaker 3: because they're constantly snacking and grazing throughout the day and 227 00:10:28,040 --> 00:10:30,880 Speaker 3: never giving their gut that time to rest. So yeah, 228 00:10:30,880 --> 00:10:33,040 Speaker 3: I don't even think of it from a fasting perspective. 229 00:10:33,080 --> 00:10:35,199 Speaker 3: I think it just you know, eat your normal meals 230 00:10:35,240 --> 00:10:37,400 Speaker 3: when you're hungry and don't start eating the next day 231 00:10:37,480 --> 00:10:40,240 Speaker 3: until you are hungry. And I love challenging my clients 232 00:10:40,240 --> 00:10:43,080 Speaker 3: to actually hold off their breakfast until they are hungry, 233 00:10:43,120 --> 00:10:46,160 Speaker 3: because so many people wake up and they just naturally 234 00:10:46,160 --> 00:10:48,800 Speaker 3: eat the first thing and they hadn't even stopped to 235 00:10:48,800 --> 00:10:50,800 Speaker 3: think if they're actually really hungry or not. So I 236 00:10:50,800 --> 00:10:53,040 Speaker 3: think it's a really it's a cool little challenge for 237 00:10:53,080 --> 00:10:55,280 Speaker 3: all our listeners at home to you know, some days 238 00:10:55,280 --> 00:10:56,960 Speaker 3: you might wake up at six am and be hungry 239 00:10:57,000 --> 00:10:58,920 Speaker 3: and eat breakfast, and there's nothing wrong with that. Other 240 00:10:59,000 --> 00:11:01,000 Speaker 3: days you might make it too nine or ten am 241 00:11:01,080 --> 00:11:04,160 Speaker 3: before you actually feel that true hunger sensation, and there's 242 00:11:04,200 --> 00:11:06,600 Speaker 3: nothing wrong with either. What we know from the research 243 00:11:06,679 --> 00:11:09,959 Speaker 3: is that the timing with fat loss doesn't necessarily matter 244 00:11:10,440 --> 00:11:12,320 Speaker 3: as long as you're in a calorie deficit for the 245 00:11:12,520 --> 00:11:14,720 Speaker 3: entire day, So you don't have to wake up and 246 00:11:14,760 --> 00:11:17,440 Speaker 3: eat breakfast first in the morning. It's no longer considered 247 00:11:17,480 --> 00:11:20,600 Speaker 3: the quote unquote most important meal of the day. We've 248 00:11:20,640 --> 00:11:23,000 Speaker 3: definitely debunked that miss over the last sort of five 249 00:11:23,080 --> 00:11:25,720 Speaker 3: or ten years. We understand that if you're hungry and 250 00:11:25,760 --> 00:11:28,199 Speaker 3: you're a breakfast person, absolutely okay to eat it. If 251 00:11:28,200 --> 00:11:30,760 Speaker 3: you're not absolutely okay to skip it as well, as 252 00:11:30,800 --> 00:11:33,080 Speaker 3: long as your first new meal is a great nourishing, 253 00:11:33,120 --> 00:11:35,520 Speaker 3: sort of whole food based meal, not just a baggle 254 00:11:35,559 --> 00:11:37,199 Speaker 3: all is at midday or something like that. 255 00:11:38,200 --> 00:11:39,000 Speaker 2: No, I like that too. 256 00:11:39,240 --> 00:11:41,200 Speaker 1: I When I see people eating at sort of five 257 00:11:41,320 --> 00:11:43,480 Speaker 1: or six am, I often will say, you know, I 258 00:11:43,640 --> 00:11:45,760 Speaker 1: like holding off a little bit, you know, move around 259 00:11:45,760 --> 00:11:48,120 Speaker 1: the house a little bit, try and get that metabolic 260 00:11:48,200 --> 00:11:50,560 Speaker 1: rate up until you do feel hungry. And another trick 261 00:11:50,640 --> 00:11:53,560 Speaker 1: I like as well as that breakfast hunger challenge is 262 00:11:53,640 --> 00:11:55,600 Speaker 1: I try and get clients more in touch with their 263 00:11:55,640 --> 00:11:57,920 Speaker 1: body by rating the hunger, so like you said, rather 264 00:11:57,960 --> 00:12:00,520 Speaker 1: than just eating because the food plans says eat at 265 00:12:00,520 --> 00:12:04,040 Speaker 1: ten o'clock, roughly actually rating the hunger and giving that 266 00:12:04,080 --> 00:12:08,040 Speaker 1: sensation at a more objective number, so you learn the 267 00:12:08,080 --> 00:12:11,120 Speaker 1: difference between extreme over hunger to the point where you 268 00:12:11,160 --> 00:12:13,480 Speaker 1: might be more prone to binge eating, eating at a 269 00:12:13,480 --> 00:12:15,599 Speaker 1: good level of seven or eight out of ten, but 270 00:12:15,720 --> 00:12:17,680 Speaker 1: making sure it's not slipping and when you're just five 271 00:12:17,760 --> 00:12:20,240 Speaker 1: or six and dragging it out a little bit more. 272 00:12:20,280 --> 00:12:22,520 Speaker 1: And the other thing I quite like is for people 273 00:12:22,520 --> 00:12:25,280 Speaker 1: to have at least three hours. 274 00:12:24,800 --> 00:12:25,800 Speaker 2: In between meals. 275 00:12:25,840 --> 00:12:28,040 Speaker 1: You know, if you're eating every couple of hours, unless 276 00:12:28,080 --> 00:12:31,000 Speaker 1: you're an athlete or very lean or have a specific 277 00:12:31,040 --> 00:12:33,719 Speaker 1: goal of gaining lean muscle, most of us should be 278 00:12:33,760 --> 00:12:35,920 Speaker 1: able to go at least three, if not four hours 279 00:12:35,960 --> 00:12:37,240 Speaker 1: if the meal is well balanced. 280 00:12:37,320 --> 00:12:38,040 Speaker 2: So that's the other thing. 281 00:12:38,040 --> 00:12:41,120 Speaker 1: If you're finding that you're feeling hungry every couple of hours, 282 00:12:41,200 --> 00:12:42,960 Speaker 1: I'd be a bit worried about that, and I'd want 283 00:12:43,000 --> 00:12:44,839 Speaker 1: to sort of have a closer look at why you 284 00:12:44,960 --> 00:12:47,160 Speaker 1: eating out of habit as opposed to hunger. 285 00:12:47,760 --> 00:12:51,120 Speaker 3: Absolutely, and it's very important to differentiate between an active 286 00:12:51,200 --> 00:12:54,720 Speaker 3: athletic population and a very sedentary population who you know, 287 00:12:54,760 --> 00:12:56,680 Speaker 3: I would still consider you sedentary. If you have a 288 00:12:56,720 --> 00:12:58,560 Speaker 3: desk job and you do a forty five minute gym 289 00:12:58,559 --> 00:13:00,880 Speaker 3: workout a couple of times a week, I think you're 290 00:13:00,920 --> 00:13:04,600 Speaker 3: still actually considered sanndary. An active athletic population would be 291 00:13:04,760 --> 00:13:08,120 Speaker 3: somebody who's like a personal trainer or a pe teacher 292 00:13:08,160 --> 00:13:10,640 Speaker 3: at school, where you're up on your feet all day long, 293 00:13:10,679 --> 00:13:12,920 Speaker 3: you're burning calories all day long. Then you actually go 294 00:13:13,000 --> 00:13:15,559 Speaker 3: and do a physical hour or two workout that day 295 00:13:15,600 --> 00:13:18,040 Speaker 3: as well. That is what we would probably consider an 296 00:13:18,080 --> 00:13:20,720 Speaker 3: active population. Or you look at proper athletes who train 297 00:13:21,080 --> 00:13:23,679 Speaker 3: generally morning and nights. You know, they're doing two sessions 298 00:13:23,679 --> 00:13:25,760 Speaker 3: a day, they're burning a ton of extra calories, and 299 00:13:25,800 --> 00:13:28,120 Speaker 3: in between those sessions, they're going to rehab, they're going 300 00:13:28,120 --> 00:13:30,440 Speaker 3: to physio, they're going into the hydro pools, They're doing 301 00:13:30,440 --> 00:13:33,120 Speaker 3: a lot of activity all throughout the day. It's very, 302 00:13:33,240 --> 00:13:37,160 Speaker 3: very different from the typical office worker or such as myself, 303 00:13:37,160 --> 00:13:38,720 Speaker 3: who sits in front of my computer and does all 304 00:13:38,760 --> 00:13:41,160 Speaker 3: of my consultations online. I sit here for a podcast 305 00:13:41,160 --> 00:13:43,200 Speaker 3: for hours on end. I do a lot of my 306 00:13:43,320 --> 00:13:45,800 Speaker 3: captions and work for companies from my desk in my 307 00:13:45,840 --> 00:13:47,959 Speaker 3: computer as well. I probably sit on my butt for 308 00:13:48,080 --> 00:13:50,520 Speaker 3: ten to twelve hours during my work day, and I 309 00:13:50,679 --> 00:13:52,360 Speaker 3: tend to go for a walk for half an hour 310 00:13:52,360 --> 00:13:54,520 Speaker 3: to sixty minutes a day, plus a gym session. I 311 00:13:54,559 --> 00:13:57,320 Speaker 3: still probably wouldn't consider myself active because at the end 312 00:13:57,360 --> 00:13:59,040 Speaker 3: of a work day, I'm lucky if I was to 313 00:13:59,080 --> 00:14:02,320 Speaker 3: reach three thousand steps, which is kind of sad in 314 00:14:02,360 --> 00:14:02,920 Speaker 3: this day and age. 315 00:14:03,040 --> 00:14:05,920 Speaker 1: Usey. I think we could have a whole podcast on 316 00:14:05,960 --> 00:14:09,000 Speaker 1: this very topic because I agree one hundred percent, and 317 00:14:09,160 --> 00:14:10,920 Speaker 1: I'm not even going to reply because I've got so 318 00:14:11,000 --> 00:14:12,439 Speaker 1: much to say, and I think it'll take us off 319 00:14:12,440 --> 00:14:12,839 Speaker 1: track of. 320 00:14:12,880 --> 00:14:14,160 Speaker 2: What else we want to talk about. 321 00:14:14,280 --> 00:14:16,160 Speaker 1: But I'm going to mark this because I think it's 322 00:14:16,200 --> 00:14:20,440 Speaker 1: a whole segment about the difference between the basic amount 323 00:14:20,440 --> 00:14:22,200 Speaker 1: of activity that we need to do just to be 324 00:14:22,280 --> 00:14:26,080 Speaker 1: healthy and then looking at sort of activity and exercise. 325 00:14:25,640 --> 00:14:27,120 Speaker 2: On top of that. So watch this space. 326 00:14:27,160 --> 00:14:29,080 Speaker 1: We will bring that up again very soon on the 327 00:14:29,160 --> 00:14:32,920 Speaker 1: Nutrition Couch, but onto perhaps more exciting things. We like 328 00:14:33,000 --> 00:14:36,880 Speaker 1: the new product section every week. It's our most popular segment. 329 00:14:36,920 --> 00:14:39,560 Speaker 1: I'm hasten to say and tell us about the new 330 00:14:39,680 --> 00:14:42,440 Speaker 1: plant protein soups that you set me quite a few 331 00:14:42,440 --> 00:14:43,080 Speaker 1: weeks ago. 332 00:14:42,920 --> 00:14:45,040 Speaker 2: And I was quite interested to hear more about them. 333 00:14:45,240 --> 00:14:47,400 Speaker 3: Yeah, of course, and just by listeners at home, if 334 00:14:47,440 --> 00:14:50,520 Speaker 3: you are interested in us continuing the conversation around figal 335 00:14:50,560 --> 00:14:52,800 Speaker 3: activity and exercise and fat loss, please let us know 336 00:14:52,840 --> 00:14:55,640 Speaker 3: on our social media pages. Head to Instagram we're at 337 00:14:55,920 --> 00:15:00,480 Speaker 3: the Underscore Nutrition, Underscore Pouch, Underscore Podcast. We'll just head 338 00:15:00,520 --> 00:15:03,040 Speaker 3: to Susie in my Instagram pages and you can link 339 00:15:03,120 --> 00:15:05,000 Speaker 3: us from there and follow us from there and let 340 00:15:05,080 --> 00:15:07,000 Speaker 3: us know if you're enjoying the conversation and what you 341 00:15:07,040 --> 00:15:09,120 Speaker 3: would like to hear more of because this really is 342 00:15:09,160 --> 00:15:11,720 Speaker 3: our it's your podcast. It's a listeners podcast. We want 343 00:15:11,720 --> 00:15:13,720 Speaker 3: to know what you're loving and what you want us 344 00:15:13,760 --> 00:15:16,600 Speaker 3: to chat more about. But onto our product of the 345 00:15:16,600 --> 00:15:21,120 Speaker 3: wig Susi Heines plant protein soup. It was raining in 346 00:15:21,120 --> 00:15:23,680 Speaker 3: Brisbane one day. Admittedly it rarely ever gets cold, but 347 00:15:23,880 --> 00:15:25,160 Speaker 3: I'm a little bit of a cold frog and I 348 00:15:25,160 --> 00:15:26,840 Speaker 3: felt a bit cool and I thought, oh, I'd love 349 00:15:26,920 --> 00:15:29,280 Speaker 3: some soup for lunch with some fresh salados SUSI. So 350 00:15:29,400 --> 00:15:31,320 Speaker 3: off to the shops I went, didn't have time to 351 00:15:31,320 --> 00:15:33,920 Speaker 3: cook anything, went into the soup aisle and these were 352 00:15:33,960 --> 00:15:36,480 Speaker 3: staring at me. They were on sale, and I was like, fabulous, 353 00:15:36,520 --> 00:15:38,920 Speaker 3: grabbed one in every kind, and I must say I'm 354 00:15:38,960 --> 00:15:42,440 Speaker 3: quite impressed, not just with the flavor, but also with 355 00:15:42,520 --> 00:15:45,440 Speaker 3: the macro nutrient profile as well. Of these soups. Lots 356 00:15:45,440 --> 00:15:48,120 Speaker 3: of vegetables thirty three percent vegetables in the soup. If 357 00:15:48,120 --> 00:15:51,760 Speaker 3: we're counting plant points for our gutthals, We've got carrots, onions, 358 00:15:51,760 --> 00:15:57,360 Speaker 3: sweet potato, roasted eggplant, chilies, lentils, pea protein, We've got ginger, 359 00:15:57,400 --> 00:16:00,320 Speaker 3: we've got garlic. I'm up to nine already in terms 360 00:16:00,320 --> 00:16:02,200 Speaker 3: of plant points and we only aim for thirty eight weeks. 361 00:16:02,280 --> 00:16:07,360 Speaker 3: That's fabulous, self, Susie. Per serving just over a thousand kilodules, 362 00:16:07,360 --> 00:16:10,640 Speaker 3: which is what maybe chilundred and fifty calories, and that's 363 00:16:10,680 --> 00:16:12,440 Speaker 3: for the entire pouch of soup. You don't have to 364 00:16:12,440 --> 00:16:15,400 Speaker 3: do anything crazy like split the pouch in off, So 365 00:16:15,720 --> 00:16:18,960 Speaker 3: quite a low calorie meal with seventeen point two grams 366 00:16:18,960 --> 00:16:21,440 Speaker 3: of protein for the pouch, which I think is fabulous 367 00:16:21,440 --> 00:16:24,520 Speaker 3: from a plant protein perspective because the soup is actually 368 00:16:24,640 --> 00:16:28,600 Speaker 3: completely vegan or completely plant based, twenty nine grams of 369 00:16:28,600 --> 00:16:32,240 Speaker 3: carbs per serving and five point six grams of dietary fiber, 370 00:16:32,280 --> 00:16:34,160 Speaker 3: which I actually think is a really good source of 371 00:16:34,200 --> 00:16:36,880 Speaker 3: fiber or what we might consider high fiber. So I 372 00:16:36,960 --> 00:16:39,960 Speaker 3: actually think overall, Susie, this is a wonderful option in 373 00:16:40,040 --> 00:16:43,120 Speaker 3: terms of soups. The only little thing that I would 374 00:16:43,120 --> 00:16:45,840 Speaker 3: add is that the sodium content is quite high nine 375 00:16:45,960 --> 00:16:48,320 Speaker 3: hundred and ten milligrams for the serving, But you know 376 00:16:48,400 --> 00:16:50,720 Speaker 3: that's to be expected in a soup, isn't it. 377 00:16:50,720 --> 00:16:53,040 Speaker 2: It is, And you're absolutely right to say that. 378 00:16:53,080 --> 00:16:56,000 Speaker 1: First of all, trying to get decent protein amounts in 379 00:16:56,160 --> 00:16:59,000 Speaker 1: vegetarian and veing a diets is really challenging because as 380 00:16:59,040 --> 00:17:01,400 Speaker 1: a reference point where I aim for about twenty grams 381 00:17:01,400 --> 00:17:04,040 Speaker 1: of protein minimum per meal, that's a number I know 382 00:17:04,119 --> 00:17:07,040 Speaker 1: that will help to buffer the carbohydrate load, keep people 383 00:17:07,080 --> 00:17:09,000 Speaker 1: full for a couple of hours after eating, and of 384 00:17:09,040 --> 00:17:11,919 Speaker 1: course we love the vegetable and fiber bulk. Now we 385 00:17:11,960 --> 00:17:13,919 Speaker 1: do get asked a lot about sodium and soups, and 386 00:17:13,960 --> 00:17:17,439 Speaker 1: of course the recommended upper daily intake of sodium is 387 00:17:17,560 --> 00:17:20,199 Speaker 1: two thousand milligrams per day, so that's almost coming in 388 00:17:20,240 --> 00:17:22,080 Speaker 1: at half and people might be a little bit concerned 389 00:17:22,080 --> 00:17:25,440 Speaker 1: about that. But let's be honestly, and like when we're 390 00:17:25,480 --> 00:17:28,840 Speaker 1: having soup that tastes half decent, we go pretty heavy 391 00:17:28,840 --> 00:17:30,760 Speaker 1: on the soul. If you've you know, cook a soup 392 00:17:30,800 --> 00:17:34,280 Speaker 1: and you don't season it, it's pretty bland. So the 393 00:17:34,359 --> 00:17:37,360 Speaker 1: thing to keep in mind with soup is that because 394 00:17:37,400 --> 00:17:40,320 Speaker 1: there's so much vegetable in it and also fluid load, 395 00:17:40,680 --> 00:17:43,639 Speaker 1: the potassium is quite significant and that really helps to 396 00:17:43,680 --> 00:17:46,680 Speaker 1: buffer the amount of sodium in a soup. So yes, 397 00:17:46,800 --> 00:17:49,080 Speaker 1: ideally I try and find soups that have got six 398 00:17:49,160 --> 00:17:51,560 Speaker 1: hundred to eight hundred milligrams of sodium per serves. This 399 00:17:51,640 --> 00:17:53,920 Speaker 1: is a tad over that at nine hundred. But when 400 00:17:53,920 --> 00:17:56,760 Speaker 1: it's so rich in vegetables and ticking so many other 401 00:17:56,840 --> 00:18:00,680 Speaker 1: strong nutritional boxes, I wouldn't actually overly be worried. As 402 00:18:00,680 --> 00:18:02,720 Speaker 1: a reference point, if you have a fast food meal, 403 00:18:03,200 --> 00:18:05,560 Speaker 1: or if you have a tablespoon of soy sauce in 404 00:18:05,600 --> 00:18:09,160 Speaker 1: your cooking, you're getting two thousand milligrams in that. So 405 00:18:09,200 --> 00:18:11,080 Speaker 1: it's not like we don't consume it. We consume it 406 00:18:11,080 --> 00:18:13,520 Speaker 1: across a range of foods, and so in the grand 407 00:18:13,520 --> 00:18:16,320 Speaker 1: scheme of things, some extra sodium in a vegetable soup 408 00:18:16,359 --> 00:18:18,760 Speaker 1: is no cause for concern because it will help to 409 00:18:18,760 --> 00:18:21,359 Speaker 1: buffer it out and it's still a really, really nutritious product. 410 00:18:21,520 --> 00:18:25,080 Speaker 1: And I really like it's one serve because you know, 411 00:18:25,119 --> 00:18:26,919 Speaker 1: if you open one of those pouches is if you're 412 00:18:26,920 --> 00:18:29,040 Speaker 1: splitting it over to people. 413 00:18:29,040 --> 00:18:29,520 Speaker 2: Don't do that. 414 00:18:30,080 --> 00:18:33,080 Speaker 3: It's like a like a bag of vegetable chips or something. 415 00:18:33,119 --> 00:18:34,480 Speaker 3: I had some the other day and it was like 416 00:18:34,520 --> 00:18:36,800 Speaker 3: five point two servings per packet. I'm like, I could 417 00:18:36,840 --> 00:18:39,440 Speaker 3: inhale this entire packet right now. There is no way 418 00:18:39,440 --> 00:18:41,200 Speaker 3: that this would be five point two servings. 419 00:18:41,320 --> 00:18:45,000 Speaker 1: So yeah, I think the manufacturers purposely kind of do it. 420 00:18:45,000 --> 00:18:47,080 Speaker 1: They're just trying to keep the numbers under control. But 421 00:18:47,119 --> 00:18:49,200 Speaker 1: I think in this instance then you don't have to worry. 422 00:18:49,800 --> 00:18:51,919 Speaker 1: But the other thing, I always think I've got a 423 00:18:51,960 --> 00:18:55,280 Speaker 1: great vegetable soup recipe that I use, But when I 424 00:18:55,320 --> 00:18:57,800 Speaker 1: actually count the cost of the ingredients, because it's got 425 00:18:57,800 --> 00:19:00,240 Speaker 1: things like kale and celery and leak, now there could 426 00:19:00,240 --> 00:19:03,080 Speaker 1: be quite expensive. And if you buy a really good 427 00:19:03,119 --> 00:19:05,360 Speaker 1: quality stock, like a bone broth based stock that can 428 00:19:05,440 --> 00:19:08,680 Speaker 1: cost five seven dollars a packet, sometimes the soup will 429 00:19:08,720 --> 00:19:11,320 Speaker 1: cost more than you know, close to thirty dollars to make, 430 00:19:11,400 --> 00:19:14,840 Speaker 1: and sure you get several serves. But from a cost perspective, 431 00:19:15,040 --> 00:19:18,280 Speaker 1: these latest pouch and fresh soups you're finding in supermarkets 432 00:19:18,320 --> 00:19:21,480 Speaker 1: with heavy vegetable bases, I really can't fault them nutritionally. 433 00:19:21,520 --> 00:19:23,640 Speaker 2: And what did you say? It was like three dollars? 434 00:19:24,119 --> 00:19:25,479 Speaker 3: Yeah, I got them on sale. I think I got 435 00:19:25,480 --> 00:19:27,239 Speaker 3: them twenty or thirty percent off, So I grab one 436 00:19:27,240 --> 00:19:29,440 Speaker 3: of every flavor. I've tried three of them so far, 437 00:19:29,480 --> 00:19:32,480 Speaker 3: and they're fabulous. My favorite ones the lentil roasted sweet 438 00:19:32,480 --> 00:19:35,480 Speaker 3: potato dahal with ginger and tumeric, which I think is 439 00:19:35,520 --> 00:19:37,600 Speaker 3: just delicious. I had it with a piece of fresh sodo. 440 00:19:38,200 --> 00:19:40,959 Speaker 3: They're four fifty at wool worse full price, but if 441 00:19:41,040 --> 00:19:42,720 Speaker 3: you know they do come on sale, they're definitely things 442 00:19:42,760 --> 00:19:46,119 Speaker 3: to stock up your pantry with. I really recommend them. 443 00:19:46,160 --> 00:19:48,080 Speaker 3: They're very tasty and as. 444 00:19:47,960 --> 00:19:50,720 Speaker 1: I like clients to have a serve of soups or 445 00:19:50,760 --> 00:19:53,199 Speaker 1: salad or vegetables with both lunch and dinner, So you 446 00:19:53,240 --> 00:19:55,520 Speaker 1: could literally have that as well as a wrap, or 447 00:19:55,520 --> 00:19:57,240 Speaker 1: as well as some crackers or like you said, a 448 00:19:57,280 --> 00:19:59,960 Speaker 1: slice of sour dough with some tuna or salmon on it. 449 00:20:00,000 --> 00:20:02,119 Speaker 1: It's a great light dinner if you've overdone things and 450 00:20:02,160 --> 00:20:04,200 Speaker 1: you're just looking for a low calorie meal to heat 451 00:20:04,280 --> 00:20:06,840 Speaker 1: up on a Sunday night. But I'm a big fan, 452 00:20:06,920 --> 00:20:08,680 Speaker 1: and I think you really can't go wrong with a 453 00:20:08,800 --> 00:20:11,959 Speaker 1: vegetable based rich soup, and don't feel any guilt if 454 00:20:11,960 --> 00:20:13,800 Speaker 1: you're buying them pre made. The ones that you can 455 00:20:13,800 --> 00:20:16,280 Speaker 1: find in supermarkets are really strong, and even more so 456 00:20:16,400 --> 00:20:19,000 Speaker 1: for any vegetarian and vegan listeners. These are a really 457 00:20:19,000 --> 00:20:21,280 Speaker 1: good choice for you because it's hard. You'll be hard 458 00:20:21,280 --> 00:20:23,760 Speaker 1: pressed to find seventeen grams of protein and other soups 459 00:20:23,760 --> 00:20:26,000 Speaker 1: out there. Actually, I don't think we had sort of 460 00:20:26,000 --> 00:20:28,320 Speaker 1: reflected on that, but I think on average soups may 461 00:20:28,359 --> 00:20:30,960 Speaker 1: have eight ten grams maximum at the moment, so these 462 00:20:31,040 --> 00:20:33,240 Speaker 1: coming in at seventeen and close to twenty per server 463 00:20:33,400 --> 00:20:34,760 Speaker 1: really stand out in the category. 464 00:20:35,359 --> 00:20:38,640 Speaker 3: Yeah, particularly for plant based absolutely, So that is our 465 00:20:38,720 --> 00:20:42,000 Speaker 3: plant protein product of the week, Susie. What about our 466 00:20:42,000 --> 00:20:43,560 Speaker 3: listener questions for the week. 467 00:20:43,520 --> 00:20:45,760 Speaker 1: And just to say, we'll also put a picture of 468 00:20:45,760 --> 00:20:48,560 Speaker 1: that on our Instagram and Facebook page so you can 469 00:20:48,600 --> 00:20:50,760 Speaker 1: track it down yourself and we would love to know 470 00:20:50,800 --> 00:20:52,240 Speaker 1: how you go with it if you give it a try, 471 00:20:52,320 --> 00:20:53,879 Speaker 1: so let us know which one's your favorite. I think 472 00:20:53,920 --> 00:20:56,600 Speaker 1: Leanne said her favorite was the tumoric one, so with 473 00:20:56,800 --> 00:20:59,119 Speaker 1: heard what you think about it. But yes, our listener 474 00:20:59,160 --> 00:21:01,679 Speaker 1: question of the week now came via Instagram. We've been 475 00:21:01,680 --> 00:21:04,399 Speaker 1: getting some great questions and I have taken photos of 476 00:21:04,440 --> 00:21:07,199 Speaker 1: all of them so they will come up, so keep listening. 477 00:21:07,640 --> 00:21:08,879 Speaker 2: But this was an interesting one. 478 00:21:08,920 --> 00:21:11,080 Speaker 1: I had a little chuckle to myself because when we 479 00:21:11,119 --> 00:21:14,520 Speaker 1: took Dietitian we often talk about macros, and I did 480 00:21:14,520 --> 00:21:16,399 Speaker 1: think we probably need to explain that a little bit 481 00:21:16,400 --> 00:21:17,240 Speaker 1: because the question. 482 00:21:17,200 --> 00:21:20,280 Speaker 2: Was what are macros? What do I need to know 483 00:21:20,320 --> 00:21:20,840 Speaker 2: about them? 484 00:21:20,920 --> 00:21:23,159 Speaker 1: So I'm going to try and explain it as simply 485 00:21:23,160 --> 00:21:25,480 Speaker 1: as I can, and Land chime in at any point. 486 00:21:25,880 --> 00:21:29,400 Speaker 1: Macros is short for macro nutrient, and so when we're 487 00:21:29,400 --> 00:21:33,160 Speaker 1: looking at different foods, any amount of calories is made 488 00:21:33,240 --> 00:21:36,760 Speaker 1: up of the key macro nutrients being carbohydrate, protein, and fat. 489 00:21:37,160 --> 00:21:39,800 Speaker 1: Alcohol is actually also a fourth macro nutrient, but that 490 00:21:39,800 --> 00:21:41,960 Speaker 1: tends to stand in a separate category. It doesn't tend 491 00:21:42,000 --> 00:21:43,600 Speaker 1: to slip into regular food. 492 00:21:43,440 --> 00:21:43,880 Speaker 2: Or at all. 493 00:21:44,320 --> 00:21:47,240 Speaker 1: So most foods we eat are mixes of those macro nutrients. 494 00:21:47,240 --> 00:21:49,919 Speaker 1: So bread, for example, is mostly carbohydrate, a little bit 495 00:21:49,920 --> 00:21:51,040 Speaker 1: of protein, a little bit of fat. 496 00:21:51,440 --> 00:21:52,520 Speaker 3: Something like a piece. 497 00:21:52,240 --> 00:21:55,480 Speaker 1: Of fruit is all carbohydrate, something like a piece of 498 00:21:55,560 --> 00:21:58,879 Speaker 1: meat is mostly protein, fat, and water. So it's the 499 00:21:58,960 --> 00:22:03,160 Speaker 1: combination of these macros that give the overall macronutrient amounts 500 00:22:03,160 --> 00:22:05,560 Speaker 1: of that individual food and combined to give the macro 501 00:22:05,680 --> 00:22:08,840 Speaker 1: nutrient profile of the diet. So when dieticians are doing 502 00:22:08,920 --> 00:22:11,399 Speaker 1: their magic with their numbers, similar to the way a 503 00:22:11,440 --> 00:22:14,080 Speaker 1: tax accountant would calculate your GST and do your bad 504 00:22:14,119 --> 00:22:18,879 Speaker 1: statements in the background, we're generally calculating macro nutrients because 505 00:22:18,920 --> 00:22:22,679 Speaker 1: we know that adjusting the total amount of carbohydrate and fatten, 506 00:22:22,720 --> 00:22:26,639 Speaker 1: protein in our clients eat will affect their fat loss 507 00:22:26,720 --> 00:22:29,359 Speaker 1: and weight loss goals, or even muscle gain goals if 508 00:22:29,400 --> 00:22:32,320 Speaker 1: that's the goal. So, for example, the average person needs 509 00:22:32,320 --> 00:22:35,639 Speaker 1: a diet that's about sixty percent carbohydrate, about twenty percent protein, 510 00:22:35,720 --> 00:22:39,000 Speaker 1: twenty percent fat, and then if we want to induce 511 00:22:39,119 --> 00:22:42,040 Speaker 1: some slow, sustainable fat loss, we might reduce that carbohydrate 512 00:22:42,080 --> 00:22:45,240 Speaker 1: down to about forty percent, and we will choose foods 513 00:22:45,359 --> 00:22:49,600 Speaker 1: based on getting those ratios right. So it's not something 514 00:22:49,640 --> 00:22:52,480 Speaker 1: that individuals necessarily need to understand. It's more than the 515 00:22:52,600 --> 00:22:55,520 Speaker 1: numbers that we're doing in the background. But if people 516 00:22:55,560 --> 00:22:58,440 Speaker 1: are interested in it, and indeed some people, particularly those 517 00:22:58,440 --> 00:23:00,679 Speaker 1: who are interested in activity and training in the gym 518 00:23:01,280 --> 00:23:04,080 Speaker 1: or having specific muscle gain goals, they may also have 519 00:23:04,119 --> 00:23:06,320 Speaker 1: a look at their macros in monitoring programs like my 520 00:23:06,400 --> 00:23:08,919 Speaker 1: Fitness Power, which will give you your own breakdown, so 521 00:23:09,000 --> 00:23:11,640 Speaker 1: you can sort of fiddle your own diet. So it's 522 00:23:11,680 --> 00:23:14,719 Speaker 1: a general concept, and if you're particularly interested in nutrition 523 00:23:14,880 --> 00:23:16,320 Speaker 1: or not getting to where you want to be with 524 00:23:16,359 --> 00:23:18,080 Speaker 1: your food, you can have a closer look at that. 525 00:23:18,520 --> 00:23:20,840 Speaker 1: But like any area, it's a little bit complicated, so 526 00:23:20,880 --> 00:23:22,760 Speaker 1: sometimes you might have to have someone to interpret it. 527 00:23:23,000 --> 00:23:25,640 Speaker 1: I had a client today and she said, I'm really 528 00:23:25,680 --> 00:23:28,320 Speaker 1: trying to get twenty grams of protein and I'm weighing 529 00:23:28,359 --> 00:23:30,359 Speaker 1: on my food and it's such a small amount, just 530 00:23:30,359 --> 00:23:32,840 Speaker 1: twenty grams, And I said, no, no, no, twenty grams 531 00:23:32,920 --> 00:23:34,239 Speaker 1: is the percentage. 532 00:23:33,680 --> 00:23:34,800 Speaker 2: Of a larger portion. 533 00:23:35,040 --> 00:23:37,600 Speaker 1: So, for example, in one hundred grams of meat, there's 534 00:23:37,640 --> 00:23:40,159 Speaker 1: twenty grams of protein roughly. So it can be a 535 00:23:40,200 --> 00:23:42,040 Speaker 1: little bit complicated, so you don't have to know too 536 00:23:42,119 --> 00:23:44,040 Speaker 1: much about it. It's a general concept. But I don't 537 00:23:44,080 --> 00:23:46,320 Speaker 1: know what do you teach your clients about macrosley. 538 00:23:45,920 --> 00:23:48,560 Speaker 3: In Honestly, we don't go too much into it. I 539 00:23:48,600 --> 00:23:50,280 Speaker 3: think a lot of people have a rough understanding of 540 00:23:50,400 --> 00:23:53,080 Speaker 3: which foods contain proteins, which foods are more fat based, 541 00:23:53,080 --> 00:23:55,200 Speaker 3: which ones are more car based, and I think having 542 00:23:55,240 --> 00:23:57,720 Speaker 3: that general nutrition knowledge is important. I know there is 543 00:23:57,720 --> 00:24:00,199 Speaker 3: a big push on social media for everyone to you know, 544 00:24:00,320 --> 00:24:03,760 Speaker 3: track their macros and if it fits my macros. The 545 00:24:03,760 --> 00:24:05,720 Speaker 3: big trend online that a lot of the bodybuilders and 546 00:24:05,760 --> 00:24:08,080 Speaker 3: athletes are doing, and I guess it does suit the 547 00:24:08,080 --> 00:24:10,399 Speaker 3: more athletic population, and that's something that you want to do, 548 00:24:10,520 --> 00:24:12,640 Speaker 3: is input your food into an app every single day 549 00:24:12,640 --> 00:24:14,119 Speaker 3: for the rest of your life. If that's what you 550 00:24:14,200 --> 00:24:16,639 Speaker 3: choose to do, you'd be my guest. But for a 551 00:24:16,680 --> 00:24:19,240 Speaker 3: lot of people it's not sustainable. But it can be 552 00:24:19,240 --> 00:24:22,440 Speaker 3: helpful in terms of teaching them knowledge, absolutely, because a 553 00:24:22,440 --> 00:24:24,840 Speaker 3: lot of people don't understand the energy density of things 554 00:24:24,840 --> 00:24:26,600 Speaker 3: like that's for example, if you're just going to snack 555 00:24:26,640 --> 00:24:28,560 Speaker 3: on a cup of nuts every single day, I think 556 00:24:28,600 --> 00:24:30,639 Speaker 3: you're going to have a hard time achieving your goals. 557 00:24:30,640 --> 00:24:32,760 Speaker 3: If you're going to have a huge salmon fillip for 558 00:24:32,800 --> 00:24:35,600 Speaker 3: dinner and you're get to coded in pesto and drizzle 559 00:24:35,600 --> 00:24:38,000 Speaker 3: olive oil all over it, it makes it very difficult 560 00:24:38,000 --> 00:24:40,320 Speaker 3: to stick to a calorie deficit. So think about it 561 00:24:40,359 --> 00:24:42,840 Speaker 3: this way. Calorie is a king when it comes to 562 00:24:42,880 --> 00:24:45,679 Speaker 3: fat loss. Macro nutrients are queen, so you will not 563 00:24:45,840 --> 00:24:48,879 Speaker 3: lose fat unless you're in a calorie deficit, where macro 564 00:24:49,000 --> 00:24:53,159 Speaker 3: nutrients become important in terms of You can be in 565 00:24:53,200 --> 00:24:56,000 Speaker 3: a calorie deficit and feel two different ways from a 566 00:24:56,000 --> 00:24:59,119 Speaker 3: whole different range of foods. You can feel quite satisfied 567 00:24:59,160 --> 00:25:01,320 Speaker 3: and full if you'recusing on whole foods and you have 568 00:25:01,440 --> 00:25:05,200 Speaker 3: higher amounts of proteins and fiber within your macronutrients split, 569 00:25:05,359 --> 00:25:08,000 Speaker 3: where you can feel very hungry and need more and 570 00:25:08,040 --> 00:25:10,760 Speaker 3: more and more food if the majority of your macronutrients 571 00:25:10,800 --> 00:25:14,000 Speaker 3: split is you know, refined carbohydrates for example, and very 572 00:25:14,080 --> 00:25:17,440 Speaker 3: very minimal protein, because protein as a macronutrient is very 573 00:25:17,520 --> 00:25:20,360 Speaker 3: satiating and it also takes the body a little bit 574 00:25:20,840 --> 00:25:23,640 Speaker 3: more energy to break down protein than it does other 575 00:25:23,640 --> 00:25:27,040 Speaker 3: two macronutrients. So the thermic effective food is something that 576 00:25:27,080 --> 00:25:29,399 Speaker 3: really contributes for fat loss as well. So getting a 577 00:25:29,440 --> 00:25:32,119 Speaker 3: little bit more sciencey here, it's Susie, but some people 578 00:25:32,160 --> 00:25:34,480 Speaker 3: do have that general interest in understanding a little bit 579 00:25:34,520 --> 00:25:37,680 Speaker 3: more about macronutrients. So it really does help in terms 580 00:25:37,680 --> 00:25:40,720 Speaker 3: of that fullness and satisfaction that we feel with our 581 00:25:40,760 --> 00:25:42,800 Speaker 3: meals if we can boost the protein a little bit 582 00:25:42,880 --> 00:25:45,280 Speaker 3: higher in our diet. And we have mentioned how important 583 00:25:45,320 --> 00:25:48,639 Speaker 3: protein is before for fat loss. But again people like 584 00:25:48,720 --> 00:25:51,280 Speaker 3: to take that message and just blow it out of proportion, 585 00:25:51,400 --> 00:25:54,080 Speaker 3: Like I've had some people damn me on Instagram Susie saying, 586 00:25:54,200 --> 00:25:55,679 Speaker 3: you know, I'm having a hard time getting to one 587 00:25:55,720 --> 00:25:58,760 Speaker 3: hundred and seventy grams of protein a day, and I'm like, oh, 588 00:25:59,040 --> 00:26:01,040 Speaker 3: how do you need one hundreds seventy grams of protein 589 00:26:01,080 --> 00:26:03,280 Speaker 3: because you know some pts whacked up that you should 590 00:26:03,320 --> 00:26:05,679 Speaker 3: be having two point five or three grams of protein 591 00:26:05,720 --> 00:26:09,000 Speaker 3: per kil or body weight, not adjusting for somebody who 592 00:26:09,119 --> 00:26:12,120 Speaker 3: might be in a much larger body. We don't use that. 593 00:26:12,440 --> 00:26:15,600 Speaker 3: You know somebody who's quite overweight that exact weight and 594 00:26:15,680 --> 00:26:18,520 Speaker 3: compare that against a protein number. Put it that way. 595 00:26:18,560 --> 00:26:21,280 Speaker 3: So there are many, many, very different variables, I think, 596 00:26:21,359 --> 00:26:24,840 Speaker 3: but it is important to understand the macronutrients split of foods. 597 00:26:24,880 --> 00:26:27,359 Speaker 3: But if it is confusing or overwhelming for you, I 598 00:26:27,359 --> 00:26:30,120 Speaker 3: would just encourage you to aim for what we call 599 00:26:30,160 --> 00:26:32,720 Speaker 3: our perfect plate, Susie. Half a plate of salad and 600 00:26:32,760 --> 00:26:34,600 Speaker 3: veggie is about a quarter of a plate of protein 601 00:26:34,640 --> 00:26:37,159 Speaker 3: and a quarter of plate of carbohydrates. For the general 602 00:26:37,200 --> 00:26:40,359 Speaker 3: population and the most you know Aussie's Americans out there, 603 00:26:40,600 --> 00:26:43,240 Speaker 3: that's enough. That's a satisfying meal. If you're doing that 604 00:26:43,280 --> 00:26:45,800 Speaker 3: for lunch and dinner, most meals without having to count 605 00:26:45,800 --> 00:26:48,120 Speaker 3: your calories, without having to input your food or weigh 606 00:26:48,240 --> 00:26:50,159 Speaker 3: all that sort of thing. You just need to have 607 00:26:50,200 --> 00:26:53,520 Speaker 3: that basic understanding of what's mostly a carbohydrate, what's mostly 608 00:26:53,560 --> 00:26:55,440 Speaker 3: a protein, and what is a small fat serve And 609 00:26:55,520 --> 00:26:57,480 Speaker 3: my vegie and salad to add to my plate. 610 00:26:57,560 --> 00:26:58,240 Speaker 2: One hundred percent. 611 00:26:58,280 --> 00:26:59,960 Speaker 1: And I think where so many of us go wrong 612 00:27:00,280 --> 00:27:02,240 Speaker 1: is that that plate doesn't have the half plate of 613 00:27:02,280 --> 00:27:04,560 Speaker 1: salad and veg because then if you don't fill your 614 00:27:04,560 --> 00:27:09,000 Speaker 1: plate with sort of the watery salads and vegetables, automatically 615 00:27:09,080 --> 00:27:10,960 Speaker 1: you have more protein, so a bigger piece of meat 616 00:27:11,000 --> 00:27:13,160 Speaker 1: or chicken or fish, and then you have more rice 617 00:27:13,240 --> 00:27:15,600 Speaker 1: or pasta to fill the plate. So the proportions make 618 00:27:15,600 --> 00:27:17,800 Speaker 1: it a lot easier. And the only times I'll really 619 00:27:17,800 --> 00:27:20,840 Speaker 1: get clients to look at macrozer for two reasons. One, 620 00:27:20,880 --> 00:27:23,240 Speaker 1: if they're not getting anywhere near enough protein at meals 621 00:27:23,280 --> 00:27:25,639 Speaker 1: like you talked about, so they might only be getting 622 00:27:25,640 --> 00:27:28,119 Speaker 1: five or ten grams at breakfast and lunch, And I 623 00:27:28,160 --> 00:27:29,919 Speaker 1: want them to sort of start to pay more attention 624 00:27:30,000 --> 00:27:32,400 Speaker 1: to choices that have more protein. So if they put 625 00:27:32,480 --> 00:27:34,680 Speaker 1: ham in their sandwich versus tuna, there's going to be 626 00:27:34,720 --> 00:27:36,199 Speaker 1: a lot more in tuna. So I want them just 627 00:27:36,240 --> 00:27:39,840 Speaker 1: to skew their choices to higher protein options. Or for example, 628 00:27:39,880 --> 00:27:43,760 Speaker 1: I've got a client who constantly munches on carbohydrates and 629 00:27:44,119 --> 00:27:47,040 Speaker 1: she wasn't understanding why it wasn't working her plan because 630 00:27:47,080 --> 00:27:49,840 Speaker 1: she was feeling she was making healthy choices. So again, 631 00:27:49,880 --> 00:27:52,040 Speaker 1: I just wanted her to become more aware that in 632 00:27:52,080 --> 00:27:54,480 Speaker 1: foods like rice and rice crackers there was a lot 633 00:27:54,560 --> 00:27:56,359 Speaker 1: more fuel than I needed her to have because she 634 00:27:56,359 --> 00:27:58,879 Speaker 1: had insol and resistance. So I'll use it sometimes as 635 00:27:58,920 --> 00:28:01,600 Speaker 1: an education tool, definitely not one for compliance, because I 636 00:28:01,600 --> 00:28:03,760 Speaker 1: see that as something that we know and try and 637 00:28:03,800 --> 00:28:06,320 Speaker 1: share with our clients in user friendly ways like the 638 00:28:06,320 --> 00:28:09,000 Speaker 1: plate model or a little bit accounting, as opposed to 639 00:28:09,040 --> 00:28:10,280 Speaker 1: everyone needing to know it. 640 00:28:10,520 --> 00:28:11,600 Speaker 2: But again, if you're. 641 00:28:11,560 --> 00:28:14,360 Speaker 1: Interested, absolutely you can definitely get a lot of information 642 00:28:14,440 --> 00:28:16,960 Speaker 1: on those sort of my Fitness Pal apps which go 643 00:28:17,000 --> 00:28:18,200 Speaker 1: into it in a lot more detail. 644 00:28:19,119 --> 00:28:19,679 Speaker 3: Absolutely. 645 00:28:21,040 --> 00:28:23,440 Speaker 1: So just as we wrap up this week's episode, you've 646 00:28:23,440 --> 00:28:27,320 Speaker 1: had a big move and you have been a little 647 00:28:27,320 --> 00:28:30,800 Speaker 1: bit obsessed with something different. What's been going on in 648 00:28:30,840 --> 00:28:32,520 Speaker 1: the Brisbane life of Leanne. 649 00:28:32,960 --> 00:28:35,240 Speaker 3: Yeah, we found a new gym this week because we 650 00:28:35,640 --> 00:28:37,560 Speaker 3: moved out of the house we had, we sold that 651 00:28:37,560 --> 00:28:39,680 Speaker 3: we're living with family at the moment while we think 652 00:28:39,720 --> 00:28:42,960 Speaker 3: about renovating our new house, and we've discovered a new gym. 653 00:28:43,040 --> 00:28:45,920 Speaker 3: It's brand new, it's snazzy, it's wonderful. There's a World's 654 00:28:45,920 --> 00:28:48,480 Speaker 3: gym around the corner. And for anyone who's into their fitness, 655 00:28:48,560 --> 00:28:51,280 Speaker 3: you'd understand in Australia that World's gym is the big one, 656 00:28:51,360 --> 00:28:54,200 Speaker 3: or the bodybuilders go there. It's very like unseen, very 657 00:28:54,240 --> 00:28:57,080 Speaker 3: trendy to be there. And my husband and I were like, yeah, 658 00:28:57,280 --> 00:28:58,920 Speaker 3: we're not going there. We drove past it. You couldn't 659 00:28:58,920 --> 00:29:00,640 Speaker 3: even get a park. It was like six pm. They 660 00:29:00,680 --> 00:29:03,200 Speaker 3: were literally cars lined up down the street. I've never 661 00:29:03,200 --> 00:29:05,360 Speaker 3: seen anything like it. And we're like, ah, and we 662 00:29:05,360 --> 00:29:06,960 Speaker 3: saw this new gym around the corner and we went 663 00:29:07,000 --> 00:29:09,040 Speaker 3: to try it out. It was all of this equipment, 664 00:29:09,080 --> 00:29:12,640 Speaker 3: there's barely anybody there. Everything's brand new, it's fancy. It 665 00:29:12,720 --> 00:29:14,520 Speaker 3: was wonderful. So I just thought, you know what, I 666 00:29:14,600 --> 00:29:17,520 Speaker 3: just love like a fresh training scene. So if you're 667 00:29:17,560 --> 00:29:20,160 Speaker 3: a listener at home and the training that you're doing, 668 00:29:20,400 --> 00:29:23,120 Speaker 3: it's not exciting anymore. You're not getting results anymore, you're 669 00:29:23,120 --> 00:29:25,120 Speaker 3: not bouncing out of bed really excited to go and 670 00:29:25,120 --> 00:29:27,680 Speaker 3: get your exercise done. Change it up a bit, you know. 671 00:29:27,760 --> 00:29:31,160 Speaker 3: Too often we go through these training things and we're 672 00:29:31,160 --> 00:29:33,240 Speaker 3: still doing the same type of training three years later, 673 00:29:33,480 --> 00:29:35,480 Speaker 3: and we're no longer excited by it. We're no longer 674 00:29:35,520 --> 00:29:38,600 Speaker 3: making gains, we're no longer making progress with it. It feels 675 00:29:38,600 --> 00:29:42,080 Speaker 3: like a chore versus something that's really exciting. Just something 676 00:29:42,080 --> 00:29:45,520 Speaker 3: as simple as switching gyms or getting a new exercise buddy, 677 00:29:45,600 --> 00:29:47,680 Speaker 3: or trying something new, like I remember a couple of 678 00:29:47,720 --> 00:29:49,959 Speaker 3: years ago, I did boxing for about six months. Susie 679 00:29:49,960 --> 00:29:53,360 Speaker 3: and I absolutely loved it. Just any type of exercise 680 00:29:53,480 --> 00:29:55,440 Speaker 3: or movement for your body is going to be positive. 681 00:29:55,520 --> 00:29:58,840 Speaker 3: So really encourage our listeners to go and try something new, 682 00:29:58,880 --> 00:30:01,720 Speaker 3: particularly if you're no longer were excited or inspired by 683 00:30:01,720 --> 00:30:03,280 Speaker 3: the type of exercise that you're doing. 684 00:30:03,880 --> 00:30:05,640 Speaker 1: Yeah, I like that because change is always the key 685 00:30:05,680 --> 00:30:08,440 Speaker 1: to keeping on top of metabolism as well. The body 686 00:30:08,480 --> 00:30:10,239 Speaker 1: is so smart it gets used to whatever we do 687 00:30:10,320 --> 00:30:12,680 Speaker 1: so quickly. But I was surprised to hear today you 688 00:30:12,680 --> 00:30:15,240 Speaker 1: sit down so much ten twelve hours. I never would 689 00:30:15,240 --> 00:30:15,720 Speaker 1: have thought that. 690 00:30:16,280 --> 00:30:18,959 Speaker 3: Yeah, I did long workdays. I'm a bit of a workaholic, 691 00:30:19,040 --> 00:30:20,640 Speaker 3: but yeah I do. I do a lot of walking. 692 00:30:20,680 --> 00:30:22,280 Speaker 3: So everyone always says to me, oh, you work out 693 00:30:22,280 --> 00:30:24,640 Speaker 3: twice a day, But I'm like, no, no, no, the hour 694 00:30:24,720 --> 00:30:27,479 Speaker 3: walk that I do isn't a workout. That's that should 695 00:30:27,520 --> 00:30:29,800 Speaker 3: be what I'm naturally getting throughout the day. 696 00:30:30,160 --> 00:30:32,280 Speaker 1: How many steps do you guess on a normal day, 697 00:30:33,640 --> 00:30:34,920 Speaker 1: I averaged ten thousand a week. 698 00:30:34,960 --> 00:30:37,160 Speaker 3: Like some days I'm at fifteen. Other days, like today 699 00:30:37,880 --> 00:30:39,560 Speaker 3: four thousand, five hundred. I've been to the gym, but 700 00:30:39,600 --> 00:30:41,000 Speaker 3: I haven't headed out for a walk yet. I'm going 701 00:30:41,080 --> 00:30:43,280 Speaker 3: to try and get one in after this podcast. But 702 00:30:43,320 --> 00:30:45,240 Speaker 3: for me, like when I used to work at the hospital, 703 00:30:45,600 --> 00:30:47,320 Speaker 3: I worked in one of the surgical wards. The dietion 704 00:30:47,440 --> 00:30:50,000 Speaker 3: office was the bottom floor, surgical level five. I took 705 00:30:50,000 --> 00:30:53,200 Speaker 3: the stairs everywhere. I would easily get ten twelve thousand 706 00:30:53,200 --> 00:30:54,640 Speaker 3: steps by the end of my day. I used to 707 00:30:54,720 --> 00:30:56,959 Speaker 3: run down from the ward to the kitchen, to the office, 708 00:30:57,000 --> 00:30:59,440 Speaker 3: back up, grab some products, back up to the waters 709 00:30:59,440 --> 00:31:01,760 Speaker 3: Sea climb. I didn't have a problem. I didn't even 710 00:31:01,800 --> 00:31:03,280 Speaker 3: need to go to the gym. Some days I'm like, 711 00:31:03,320 --> 00:31:06,280 Speaker 3: I'm so tired from running around all day versus my 712 00:31:06,360 --> 00:31:09,240 Speaker 3: desk job now, which I absolutely love. Don't get me wrong, 713 00:31:09,280 --> 00:31:11,040 Speaker 3: but I don't you know, I'm not working in an 714 00:31:11,040 --> 00:31:13,360 Speaker 3: office space. I can't wander around, I can't go see 715 00:31:13,360 --> 00:31:16,360 Speaker 3: clients up on the wall. Everything I do is virtually online. 716 00:31:16,560 --> 00:31:18,200 Speaker 3: I don't move half the time. I moved from my 717 00:31:18,280 --> 00:31:20,280 Speaker 3: desk to the kitchen to the bathroom and that's about 718 00:31:20,320 --> 00:31:22,959 Speaker 3: it most of the day. So my workout is to 719 00:31:23,320 --> 00:31:26,120 Speaker 3: maintain and build my muscle mass, which is great metabolically, 720 00:31:26,240 --> 00:31:28,800 Speaker 3: and my steps are just things I simply should be 721 00:31:28,840 --> 00:31:31,720 Speaker 3: getting injuring the day, but due to my circumstances now 722 00:31:32,120 --> 00:31:34,520 Speaker 3: I'm not, so I don't consider it an extra workout. 723 00:31:34,560 --> 00:31:37,440 Speaker 3: I just yeah, it's good for my stress levels walking, 724 00:31:37,520 --> 00:31:38,760 Speaker 3: and I guess it's a. 725 00:31:38,800 --> 00:31:40,720 Speaker 2: Good time to listen to podcasts. 726 00:31:40,920 --> 00:31:43,000 Speaker 3: Absolutely, just like the Nutrition Couch. 727 00:31:43,360 --> 00:31:45,880 Speaker 1: That brings us to the end of the Nutrition Couch today. 728 00:31:46,160 --> 00:31:48,560 Speaker 1: If you have not done so already, don't forget to 729 00:31:48,600 --> 00:31:51,440 Speaker 1: subscribe and have us delivered to your inbox each Sunday 730 00:31:51,480 --> 00:31:53,760 Speaker 1: morning to set you up for a fit and healthy week, 731 00:31:53,960 --> 00:31:55,560 Speaker 1: and we would love it if you could leave us 732 00:31:55,560 --> 00:31:56,000 Speaker 1: a review. 733 00:31:56,360 --> 00:31:56,800 Speaker 2: Don't forget. 734 00:31:56,840 --> 00:31:59,480 Speaker 1: We also have our Instagram and Facebook pages at the 735 00:31:59,600 --> 00:32:03,160 Speaker 1: New Tribe Couch podcast and you can leave any feedback 736 00:32:03,240 --> 00:32:06,240 Speaker 1: or questions you have and we will look forward to 737 00:32:06,360 --> 00:32:09,320 Speaker 1: interacting and seeing you on board there, so we'll see 738 00:32:09,360 --> 00:32:12,000 Speaker 1: you same time, same place next Sunday. Have a good 739 00:32:12,000 --> 00:32:13,400 Speaker 1: week and thanks for listening. 740 00:32:13,960 --> 00:32:14,760 Speaker 3: Catch you next week.