1 00:00:00,960 --> 00:00:03,600 Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood. 2 00:00:03,560 --> 00:00:06,360 Speaker 2: And welcome to the Nutrition Couch, a weekly podcast from 3 00:00:06,360 --> 00:00:09,520 Speaker 2: two of Australia's leading dietitians, bringing you everything that is 4 00:00:09,600 --> 00:00:12,239 Speaker 2: new in the world of nutrition, diets. 5 00:00:11,800 --> 00:00:14,040 Speaker 3: And good food. From the Nutrition Couch. 6 00:00:14,080 --> 00:00:17,640 Speaker 2: Today, why Australians are eating a credit card sized amount 7 00:00:17,680 --> 00:00:21,759 Speaker 2: of plastic every year. Our weekly client discussion is on hunger. 8 00:00:22,160 --> 00:00:24,959 Speaker 2: Are you really hungry when you're eating? We found a 9 00:00:24,960 --> 00:00:27,920 Speaker 2: fantastic new plant protein based soup option for you as 10 00:00:27,920 --> 00:00:30,960 Speaker 2: we move into winter, and our listener question is all 11 00:00:31,000 --> 00:00:33,599 Speaker 2: about macros. What are they and what do we need 12 00:00:33,600 --> 00:00:35,440 Speaker 2: to know about it when it comes to our diets. 13 00:00:35,760 --> 00:00:37,400 Speaker 2: But to kick us off this week, we wanted to 14 00:00:37,400 --> 00:00:39,400 Speaker 2: say a really big thank you to all of our 15 00:00:39,440 --> 00:00:40,120 Speaker 2: new subscribers. 16 00:00:40,120 --> 00:00:43,680 Speaker 1: Didn't Willianne absolutely thank you guys so much for all 17 00:00:43,720 --> 00:00:46,199 Speaker 1: of your support and we must say that even just 18 00:00:46,240 --> 00:00:48,839 Speaker 1: listening to the podcast is a huge bonus for us. 19 00:00:48,840 --> 00:00:51,680 Speaker 1: But what really affects the charts and more importantly the 20 00:00:51,680 --> 00:00:54,960 Speaker 1: Apple Nutrition Charts which Susan our have debuted at number one, 21 00:00:55,280 --> 00:00:57,960 Speaker 1: which we're very excited about, is actually your subscription. So 22 00:00:58,160 --> 00:01:00,840 Speaker 1: if you can actually subscribe to our podcast, particularly if 23 00:01:00,840 --> 00:01:04,360 Speaker 1: you have an iPhone subscribed through the Purple Apple podcast app, 24 00:01:04,560 --> 00:01:06,720 Speaker 1: that really helps us to move up in the charts 25 00:01:06,760 --> 00:01:10,240 Speaker 1: Australia wide. So we very much appreciate your subscriptions. Guys, 26 00:01:10,280 --> 00:01:11,080 Speaker 1: thank you very much. 27 00:01:11,720 --> 00:01:12,839 Speaker 3: And to lead in today. 28 00:01:12,880 --> 00:01:15,560 Speaker 2: There was a really interesting story a couple of weeks 29 00:01:15,600 --> 00:01:19,920 Speaker 2: ago in the Australian all about microplastics. 30 00:01:20,040 --> 00:01:22,679 Speaker 3: Leanne tell us about what we need to know about that. 31 00:01:23,440 --> 00:01:24,880 Speaker 1: Yeah, So I had a friend who said to me, 32 00:01:25,000 --> 00:01:28,039 Speaker 1: do you know you're eating your credit card amount of 33 00:01:28,080 --> 00:01:30,800 Speaker 1: plastics each year when you eat rice? And I was like, what, 34 00:01:31,040 --> 00:01:33,480 Speaker 1: I love rice, I always eat rice. What's happening? So 35 00:01:33,560 --> 00:01:35,319 Speaker 1: I did a little bit of a research sluthie and 36 00:01:35,400 --> 00:01:38,039 Speaker 1: it actually came from the University of Queensland, which is 37 00:01:38,040 --> 00:01:41,080 Speaker 1: where I did my master's degree up here in Queensland obviously, 38 00:01:41,280 --> 00:01:44,360 Speaker 1: and research is found that says in the article, Australian 39 00:01:44,400 --> 00:01:47,800 Speaker 1: scientists have discovered rice can contain trace amounts of potentially 40 00:01:47,880 --> 00:01:51,240 Speaker 1: harmful microplastics. During a world first study published in the 41 00:01:51,320 --> 00:01:55,160 Speaker 1: Journal of Hazardous Materials. Research Is at the University of 42 00:01:55,240 --> 00:01:58,640 Speaker 1: Queensland detected an average one hundred gram single serve of 43 00:01:58,720 --> 00:02:02,320 Speaker 1: uncooked rice usually contains about three to four milligrams of plastic, 44 00:02:02,560 --> 00:02:05,880 Speaker 1: but the amount of microplastics is four times higher in 45 00:02:06,000 --> 00:02:08,840 Speaker 1: instant or pre cooked rice, with an average of thirteen 46 00:02:08,919 --> 00:02:11,680 Speaker 1: milligrams per one hundred grams. So I guess this kind 47 00:02:11,680 --> 00:02:14,480 Speaker 1: of makes sense, Susie, if we're rehitting the rice in 48 00:02:14,480 --> 00:02:18,560 Speaker 1: those plastic containers or in those microwavable bags, doesn't it well. 49 00:02:18,600 --> 00:02:21,200 Speaker 2: I first became aware of this idea of microplastics a 50 00:02:21,200 --> 00:02:23,320 Speaker 2: couple of years ago when I was doing some work 51 00:02:23,360 --> 00:02:25,600 Speaker 2: for a filtered water company, and that was one of 52 00:02:25,600 --> 00:02:27,919 Speaker 2: their big messages is that whenever people are drinking from 53 00:02:27,919 --> 00:02:31,119 Speaker 2: plastic bottles, which even sometimes with our best of intentions 54 00:02:31,160 --> 00:02:33,080 Speaker 2: we do pick them up at the service station or 55 00:02:33,440 --> 00:02:37,600 Speaker 2: occasionally are using them, and that really adds up over time. 56 00:02:37,639 --> 00:02:39,679 Speaker 2: And so a closer look at the research showed, yes, 57 00:02:39,720 --> 00:02:43,280 Speaker 2: we're seeing more microplastics found, for example, in placentas of babies, 58 00:02:43,720 --> 00:02:46,799 Speaker 2: and without doubt, you know we're consuming them via the food. Now, 59 00:02:46,840 --> 00:02:49,600 Speaker 2: this is the first study I've seen in terms of rice, 60 00:02:49,720 --> 00:02:52,600 Speaker 2: or specifically quick cook rice. And you know, for all 61 00:02:52,600 --> 00:02:55,639 Speaker 2: of us recommending healthier options, and often we might recommend 62 00:02:55,639 --> 00:02:57,600 Speaker 2: a brown rice or a black rice that are heated 63 00:02:57,639 --> 00:03:00,040 Speaker 2: in those pouches. It's a little bit alarming because we 64 00:03:00,160 --> 00:03:03,000 Speaker 2: of course think we're making a good choice and going 65 00:03:03,040 --> 00:03:06,360 Speaker 2: for healthier options in convenient ways to prepare them. But 66 00:03:06,480 --> 00:03:08,760 Speaker 2: this is absolutely going to make me think twice about 67 00:03:08,800 --> 00:03:11,440 Speaker 2: recommending those and really considering the way we're cooking at 68 00:03:11,480 --> 00:03:13,440 Speaker 2: knowing now that these are leaching in. 69 00:03:13,520 --> 00:03:14,639 Speaker 3: Now, we still. 70 00:03:14,400 --> 00:03:18,120 Speaker 2: Don't know what the health consequences are of consuming microplastics. 71 00:03:18,120 --> 00:03:23,800 Speaker 2: There's some hypotheses around disrupting certain hormonal pathways, potential impacts 72 00:03:23,800 --> 00:03:26,040 Speaker 2: on fertility, but at this point in time these are 73 00:03:26,120 --> 00:03:29,120 Speaker 2: hypotheses only this none of this has been proven. But 74 00:03:29,160 --> 00:03:31,200 Speaker 2: I guess it just doesn't feel quite right knowing that 75 00:03:31,520 --> 00:03:35,240 Speaker 2: we're ingesting microplastics and there's got to be some consequences. 76 00:03:35,280 --> 00:03:38,040 Speaker 2: I would say long term, particularly from my understanding, is 77 00:03:38,080 --> 00:03:41,000 Speaker 2: when the plastics are colored, because on top of the 78 00:03:41,040 --> 00:03:44,320 Speaker 2: actual microplastics themselves, you've got the colors that are added 79 00:03:44,360 --> 00:03:46,200 Speaker 2: to give them their bright packaging. 80 00:03:46,320 --> 00:03:47,600 Speaker 3: So I think, watch this space. 81 00:03:47,640 --> 00:03:50,120 Speaker 2: It's a reminder to us that perhaps going back to 82 00:03:50,120 --> 00:03:52,280 Speaker 2: some of the traditional cooking styles you know, in a 83 00:03:52,280 --> 00:03:55,200 Speaker 2: good old rice cooker, for example, perhaps it's something we 84 00:03:55,240 --> 00:03:57,320 Speaker 2: need to be considering a little bit more. 85 00:03:58,000 --> 00:04:00,680 Speaker 1: Couldn't agree more. And I myself used those microov or 86 00:04:00,720 --> 00:04:02,840 Speaker 1: rice cups and packets. I recommend them for my clients. 87 00:04:02,840 --> 00:04:04,880 Speaker 1: So when I saw this article, I was like, oh, 88 00:04:04,920 --> 00:04:08,680 Speaker 1: but you're right. We shouldn't be causing fear or concerning people. 89 00:04:08,800 --> 00:04:10,920 Speaker 1: And the article did specifically state that it's not a 90 00:04:10,960 --> 00:04:13,440 Speaker 1: cause for concern. People should just be aware about it. 91 00:04:13,480 --> 00:04:15,400 Speaker 1: And it really does come down to, I guess a 92 00:04:15,480 --> 00:04:18,440 Speaker 1: dose response relationship, right. If you're someone who eats microobal 93 00:04:18,520 --> 00:04:21,760 Speaker 1: rice twice a day, I think that's really important for 94 00:04:21,839 --> 00:04:25,080 Speaker 1: you to decant that rice into a normal bowl or 95 00:04:25,080 --> 00:04:26,640 Speaker 1: something like that. So it's not to say that we 96 00:04:26,720 --> 00:04:30,200 Speaker 1: can't buy convenient things like microwavable rice, but just not 97 00:04:30,279 --> 00:04:34,200 Speaker 1: microwaving it in natural plastic cup all the bag. But 98 00:04:34,320 --> 00:04:36,760 Speaker 1: as as you mentioned, fresh's best, right if we can 99 00:04:36,760 --> 00:04:39,080 Speaker 1: cook it ourselves, I think that's probably the best option. 100 00:04:39,040 --> 00:04:40,919 Speaker 2: Going back to the natural methods, of course. But I 101 00:04:40,920 --> 00:04:42,960 Speaker 2: think what we will also see, Leanne is, you know, 102 00:04:43,000 --> 00:04:46,320 Speaker 2: food manufacturers will not like to see that perhaps they're 103 00:04:47,120 --> 00:04:51,120 Speaker 2: unknowingly giving their consumers microplastics in their own packaging. So 104 00:04:51,160 --> 00:04:53,520 Speaker 2: I suspect what will be happening right now is that 105 00:04:53,560 --> 00:04:56,040 Speaker 2: the food technologists and packaging experts will really be taking 106 00:04:56,080 --> 00:04:58,440 Speaker 2: a closer look at that. They'll be really testing, and 107 00:04:58,440 --> 00:05:01,279 Speaker 2: they'll be looking for more user for only packaging options 108 00:05:01,279 --> 00:05:03,800 Speaker 2: to try and reduce that ingestion. And it really is 109 00:05:03,839 --> 00:05:05,599 Speaker 2: a matter of watch this space in terms of not 110 00:05:05,640 --> 00:05:10,080 Speaker 2: only understanding consumption, but potential health affects long term. I 111 00:05:10,120 --> 00:05:13,320 Speaker 2: think absolutely we'll be learning more about this microplastics concept 112 00:05:13,320 --> 00:05:14,920 Speaker 2: in future years. And it's a good reminder to all 113 00:05:14,960 --> 00:05:17,160 Speaker 2: of us on a daily basis when it comes to 114 00:05:17,160 --> 00:05:19,839 Speaker 2: our water bottles. Taking our water bottle with us is 115 00:05:19,880 --> 00:05:20,800 Speaker 2: really really important. 116 00:05:21,800 --> 00:05:24,080 Speaker 1: Absolutely. So you guys heard it here first on the 117 00:05:24,160 --> 00:05:28,360 Speaker 1: Nutrition couch, watch your microwaveable rice and your microplastic consumption. 118 00:05:29,120 --> 00:05:32,520 Speaker 2: All right, So moving on the weekly client discussion was 119 00:05:33,000 --> 00:05:35,640 Speaker 2: it came to me talking to a client about hunger 120 00:05:36,200 --> 00:05:38,159 Speaker 2: and I had a look at a food diary that 121 00:05:38,279 --> 00:05:41,000 Speaker 2: she had filled out for me, and I sort of 122 00:05:41,000 --> 00:05:43,080 Speaker 2: looked at the timing and there was like something at 123 00:05:43,080 --> 00:05:45,120 Speaker 2: seven o'clock, and then there was something at nine o'clock, 124 00:05:45,160 --> 00:05:47,800 Speaker 2: and there was something at eleven o'clock. And I said 125 00:05:47,800 --> 00:05:51,279 Speaker 2: to her, you know, this is a good intake in 126 00:05:51,320 --> 00:05:54,120 Speaker 2: the sense that you're recording everything and you're having balanced meals, 127 00:05:54,120 --> 00:05:56,719 Speaker 2: But I just want to ask you, do you remember 128 00:05:56,720 --> 00:05:59,800 Speaker 2: feeling hungry for any of those? And she really took 129 00:05:59,880 --> 00:06:02,000 Speaker 2: us set back, and it just made me really think 130 00:06:02,040 --> 00:06:04,880 Speaker 2: about there are so many reasons we all eat. We 131 00:06:04,960 --> 00:06:08,080 Speaker 2: eat because there's tasty food available, or someone else is eating, 132 00:06:08,760 --> 00:06:11,080 Speaker 2: or it's a break time at work, it's an opportunity 133 00:06:11,120 --> 00:06:11,599 Speaker 2: to eat. 134 00:06:12,080 --> 00:06:14,800 Speaker 3: But really getting in touch with hunger is. 135 00:06:14,760 --> 00:06:17,680 Speaker 2: One of the simplest things we can all do to 136 00:06:17,720 --> 00:06:20,400 Speaker 2: help regulate our intake better and get more in touch 137 00:06:20,440 --> 00:06:22,359 Speaker 2: with that. So I thought it was a great topic 138 00:06:22,360 --> 00:06:24,760 Speaker 2: for discussion in thinking. You know, how often does that 139 00:06:24,800 --> 00:06:26,719 Speaker 2: come up for you when you're talking to your own clients. 140 00:06:27,240 --> 00:06:27,440 Speaker 3: Yeah. 141 00:06:27,480 --> 00:06:29,720 Speaker 1: Absolutely, And as you mentioned, it's one of the simplest 142 00:06:29,760 --> 00:06:32,039 Speaker 1: things we can do when actually trying to lose weight 143 00:06:32,120 --> 00:06:34,720 Speaker 1: or focus on a healthy lifestyle. Yet it's also one 144 00:06:34,720 --> 00:06:37,240 Speaker 1: of the first things that people lose touch with when 145 00:06:37,279 --> 00:06:39,760 Speaker 1: they begin a quote unquote diet or actually try to 146 00:06:39,800 --> 00:06:42,520 Speaker 1: eat healthier, because a lot of people will count their calories, 147 00:06:42,560 --> 00:06:44,960 Speaker 1: they'll put their macros into an app and all that 148 00:06:45,000 --> 00:06:47,520 Speaker 1: does is sort of switch off those signals from your 149 00:06:47,600 --> 00:06:50,240 Speaker 1: body that tell you oh, I'm hungry, it's time to eat. 150 00:06:50,279 --> 00:06:53,320 Speaker 1: So I think somewhere between being a toddler and a 151 00:06:53,400 --> 00:06:57,040 Speaker 1: child and adulthood, we lose touch with those sensations within 152 00:06:57,080 --> 00:06:59,559 Speaker 1: our body that actually tell us that we're hungry. Because 153 00:06:59,560 --> 00:07:02,240 Speaker 1: you could force a toddler to eat something, even if 154 00:07:02,279 --> 00:07:03,960 Speaker 1: you put a bowl of ice cream in front of them, 155 00:07:04,040 --> 00:07:05,880 Speaker 1: they might have two or three spoons. I'll push it 156 00:07:05,880 --> 00:07:08,120 Speaker 1: away and they say, Mummy, I'm not hungry anymore. I 157 00:07:08,120 --> 00:07:10,440 Speaker 1: don't want it anymore. You cannot force a child to 158 00:07:10,560 --> 00:07:14,840 Speaker 1: over it. So somewhere between being children and growing up, 159 00:07:15,040 --> 00:07:17,520 Speaker 1: we've sort of lost touch with that, haven't we, Susie. 160 00:07:17,600 --> 00:07:19,400 Speaker 1: So as you said, it's one of the simplest ways 161 00:07:19,440 --> 00:07:22,760 Speaker 1: to actually appreciate living a healthy lifestyle long term is 162 00:07:22,840 --> 00:07:26,000 Speaker 1: learning to tune back into our bodies, not eating because 163 00:07:26,120 --> 00:07:29,160 Speaker 1: we're stressed or we're bored, or we're procrastinating or working 164 00:07:29,160 --> 00:07:32,680 Speaker 1: from home, but genuinely eating to nourish our body and 165 00:07:32,680 --> 00:07:36,000 Speaker 1: provide our body with fuel and not nourish our emotions. 166 00:07:36,800 --> 00:07:39,320 Speaker 2: For me, the biggest thing with clients is that the 167 00:07:39,360 --> 00:07:42,160 Speaker 2: way their daily food intake flows is that they tend 168 00:07:42,200 --> 00:07:44,600 Speaker 2: to sort of eat start the daylight they might grab 169 00:07:44,640 --> 00:07:47,120 Speaker 2: a milk coffee, so that sort of depresses their hunger 170 00:07:47,120 --> 00:07:49,400 Speaker 2: for a period of time, and then they might grab 171 00:07:49,600 --> 00:07:52,440 Speaker 2: a healthy, you know, perceived healthy lunch, some sushi or 172 00:07:52,480 --> 00:07:56,120 Speaker 2: some chuna salad. And then as the day progresses, because 173 00:07:56,120 --> 00:07:58,440 Speaker 2: they have it fueled adequately in the first half of 174 00:07:58,480 --> 00:08:02,240 Speaker 2: the day, they get really hungry throughout the afternoon, and 175 00:08:02,280 --> 00:08:04,960 Speaker 2: inevitably because of the flow of life where we're more 176 00:08:05,040 --> 00:08:07,720 Speaker 2: likely to enjoy alcohol in the evening and have a 177 00:08:07,800 --> 00:08:10,560 Speaker 2: larger dinner, particularly if we're eating out or ordering in, 178 00:08:10,880 --> 00:08:13,480 Speaker 2: and then of course reward ourself with food after dinner, 179 00:08:13,520 --> 00:08:16,800 Speaker 2: sweet treats and program eating behavior as that, you know, 180 00:08:16,920 --> 00:08:19,400 Speaker 2: reward after the end of a tough day. When you 181 00:08:19,520 --> 00:08:23,840 Speaker 2: graph calorie intake, it naturally has a huge proportion being 182 00:08:23,880 --> 00:08:25,560 Speaker 2: consumed in the second half of the day. You know, 183 00:08:25,640 --> 00:08:28,880 Speaker 2: sometimes more than sixty seventy percent of overall calorie intake 184 00:08:28,960 --> 00:08:31,680 Speaker 2: can be consumed after five or six PM. Now, the 185 00:08:31,720 --> 00:08:34,160 Speaker 2: issue with that, of course, is that we're going to bed, 186 00:08:34,200 --> 00:08:36,760 Speaker 2: we're not overly active our hormones at the second half 187 00:08:36,760 --> 00:08:39,000 Speaker 2: of the day of program to store rather than burn. 188 00:08:39,640 --> 00:08:41,800 Speaker 2: But of course, the other thing we don't talk about 189 00:08:41,800 --> 00:08:44,000 Speaker 2: as much is that we don't tend to then wake 190 00:08:44,080 --> 00:08:46,679 Speaker 2: up hungry. You know, fifty years ago, over and had 191 00:08:46,679 --> 00:08:49,240 Speaker 2: dinner at six o'clock sharp, and there was no snacking 192 00:08:49,320 --> 00:08:52,240 Speaker 2: after dinner. The range of snack foods just didn't even exist. 193 00:08:52,640 --> 00:08:54,880 Speaker 2: So even if people had dessert, they might have had 194 00:08:54,880 --> 00:08:57,079 Speaker 2: it by seven in the evening, that still gave people, 195 00:08:57,240 --> 00:09:01,520 Speaker 2: naturally a twelve hour period without food night. I would 196 00:09:01,640 --> 00:09:04,640 Speaker 2: very rarely see a client who would naturally have with 197 00:09:04,679 --> 00:09:07,280 Speaker 2: their intake at the moment, twelve hours without food overnight. 198 00:09:07,679 --> 00:09:10,800 Speaker 2: You know, if they're eating snacking ten eleven o'clock, sometimes 199 00:09:10,840 --> 00:09:13,200 Speaker 2: they have only not eaten for eight hours, so they're 200 00:09:13,240 --> 00:09:15,480 Speaker 2: not overly hungry in the morning. And so that is 201 00:09:15,520 --> 00:09:18,240 Speaker 2: the other issue. And so when I'm trying to help 202 00:09:18,280 --> 00:09:21,480 Speaker 2: someone kind of reset their metabolism and induce fat loss, 203 00:09:22,000 --> 00:09:23,880 Speaker 2: what I want is for them to be hungry in 204 00:09:23,920 --> 00:09:26,599 Speaker 2: the morning. So in some cases I may try a 205 00:09:26,720 --> 00:09:29,599 Speaker 2: fasting program where they might not eat until ten and 206 00:09:29,640 --> 00:09:32,760 Speaker 2: eleven in the morning until they sort of reset that 207 00:09:32,920 --> 00:09:35,280 Speaker 2: hunger and know what it feels like to be hungry 208 00:09:35,320 --> 00:09:37,760 Speaker 2: in the morning, because that sets you up for success 209 00:09:37,800 --> 00:09:41,080 Speaker 2: the entire day. But naturally, what I find is that 210 00:09:41,120 --> 00:09:43,640 Speaker 2: most people eat way too much at night, and then 211 00:09:43,679 --> 00:09:45,800 Speaker 2: that is setting us off on the wrong foot for 212 00:09:45,840 --> 00:09:46,800 Speaker 2: the remainder of the day. 213 00:09:47,559 --> 00:09:49,360 Speaker 1: Yeah, I couldn't agree more. And I remember reading some 214 00:09:49,440 --> 00:09:52,640 Speaker 1: interesting research a couple of months ago now around gut health, 215 00:09:52,679 --> 00:09:55,400 Speaker 1: and the research is very emerging with fastening and gut health. 216 00:09:55,720 --> 00:09:59,120 Speaker 1: And admittedly it was still in animal studies. It hadn't 217 00:09:59,200 --> 00:10:01,520 Speaker 1: yet translated to hear human, so still a very new 218 00:10:01,520 --> 00:10:04,600 Speaker 1: emergent watch to space, but it was essentially saying that 219 00:10:04,640 --> 00:10:07,040 Speaker 1: for good gut health, we should be having at least 220 00:10:07,040 --> 00:10:10,920 Speaker 1: a twelve hour fast, which, as you mentioned, sounds like fasting, 221 00:10:11,000 --> 00:10:13,720 Speaker 1: but actually should be normal. That should be normal, that 222 00:10:13,720 --> 00:10:16,400 Speaker 1: we're just giving our body a break from food in 223 00:10:16,520 --> 00:10:19,320 Speaker 1: order to allow our body to rest and digest and 224 00:10:19,360 --> 00:10:21,520 Speaker 1: our gut hels to do its thing. And a lot 225 00:10:21,559 --> 00:10:24,680 Speaker 1: of people are experiencing irritable bow and gut health symptoms 226 00:10:24,679 --> 00:10:27,960 Speaker 1: because they're constantly snacking and grazing throughout the day and 227 00:10:28,000 --> 00:10:30,840 Speaker 1: never giving their gut that time to rest. So yeah, 228 00:10:30,840 --> 00:10:33,040 Speaker 1: I don't even think of it from a fasting perspective. 229 00:10:33,080 --> 00:10:35,199 Speaker 1: I think it just you know, eat your normal meals 230 00:10:35,200 --> 00:10:37,400 Speaker 1: when you're hungry, and don't start eating the next day 231 00:10:37,480 --> 00:10:40,200 Speaker 1: until you are hungry. And I love challenging my clients 232 00:10:40,200 --> 00:10:43,080 Speaker 1: to actually hold off their breakfast until they are hungry, 233 00:10:43,080 --> 00:10:46,120 Speaker 1: because so many people wake up and they just naturally 234 00:10:46,160 --> 00:10:48,760 Speaker 1: eat the first thing and they hadn't even stopped to 235 00:10:48,800 --> 00:10:50,719 Speaker 1: think if they're actually really hungry or not. So I 236 00:10:50,760 --> 00:10:53,040 Speaker 1: think it's a really it's a cool little challenge for 237 00:10:53,080 --> 00:10:55,240 Speaker 1: all our listeners at home to you know, some days 238 00:10:55,240 --> 00:10:56,920 Speaker 1: you might wake up at six am and be hungry 239 00:10:56,960 --> 00:10:58,880 Speaker 1: and eat breakfast, and there's nothing wrong with that. Other 240 00:10:58,960 --> 00:11:01,000 Speaker 1: days you might make it too nine or ten am 241 00:11:01,040 --> 00:11:04,160 Speaker 1: before you actually feel that true hunger sensation, and there's 242 00:11:04,160 --> 00:11:06,559 Speaker 1: nothing wrong with either. What we know from the research 243 00:11:06,640 --> 00:11:09,960 Speaker 1: is that the timing with fat loss doesn't necessarily matter 244 00:11:10,400 --> 00:11:12,360 Speaker 1: as long as you're in a calorie deficit for the 245 00:11:12,520 --> 00:11:14,720 Speaker 1: entire day, So you don't have to wake up and 246 00:11:14,720 --> 00:11:17,439 Speaker 1: eat breakfast first in the morning. It's no longer considered 247 00:11:17,440 --> 00:11:20,600 Speaker 1: the quote unquote most important meal of the day. We've 248 00:11:20,600 --> 00:11:22,960 Speaker 1: definitely debunked that miss over the last sort of five 249 00:11:23,080 --> 00:11:25,680 Speaker 1: or ten years. We understand that if you're hungry and 250 00:11:25,720 --> 00:11:28,160 Speaker 1: you're a breakfast person, absolutely okay to eat it. If 251 00:11:28,160 --> 00:11:30,760 Speaker 1: you're not, absolutely okay to skip it as well, as 252 00:11:30,800 --> 00:11:32,480 Speaker 1: long as your first in new meal is a great 253 00:11:32,640 --> 00:11:35,160 Speaker 1: nourishing sort of whole food based meal, not just a 254 00:11:35,200 --> 00:11:37,160 Speaker 1: baggle or is at midday or something like that. 255 00:11:38,200 --> 00:11:39,000 Speaker 3: Now I like that too. 256 00:11:39,559 --> 00:11:41,319 Speaker 2: When I see people eating at sort of five or 257 00:11:41,360 --> 00:11:43,720 Speaker 2: six am, I often will say, you know, I like 258 00:11:43,800 --> 00:11:45,800 Speaker 2: holding off a little bit, you know, move around the 259 00:11:45,800 --> 00:11:48,319 Speaker 2: house a little bit, try and get that metabolic rate 260 00:11:48,400 --> 00:11:50,720 Speaker 2: up until you do feel hungry. And another trick I 261 00:11:50,880 --> 00:11:53,680 Speaker 2: like as well as that breakfast hunger challenge is I 262 00:11:53,760 --> 00:11:55,880 Speaker 2: try and get clients more in touch with their body 263 00:11:55,880 --> 00:11:58,079 Speaker 2: by rating the hunger, so like you said, rather than 264 00:11:58,200 --> 00:12:01,000 Speaker 2: just eating because the food plans says eat at ten o'clock, 265 00:12:01,120 --> 00:12:04,920 Speaker 2: roughly actually rating the hunger and giving that sensation at 266 00:12:04,920 --> 00:12:08,840 Speaker 2: a more objective number, so you learn the difference between 267 00:12:08,880 --> 00:12:11,400 Speaker 2: extreme over hunger to the point where you might be 268 00:12:11,440 --> 00:12:13,920 Speaker 2: more prone to binge eating, eating at a good level 269 00:12:13,920 --> 00:12:16,200 Speaker 2: of seven or eight out of ten, but making sure 270 00:12:16,240 --> 00:12:18,120 Speaker 2: it's not slipping in when you're just five or six 271 00:12:18,600 --> 00:12:20,720 Speaker 2: and dragging it out a little bit more. And the 272 00:12:20,760 --> 00:12:22,760 Speaker 2: other thing I quite like is for people to have 273 00:12:23,080 --> 00:12:25,240 Speaker 2: at least three hours. 274 00:12:24,800 --> 00:12:25,760 Speaker 3: In between meals. 275 00:12:25,800 --> 00:12:28,040 Speaker 2: You know, if you're eating every couple of hours. Unless 276 00:12:28,040 --> 00:12:31,000 Speaker 2: you're an athlete or very lean or have a specific 277 00:12:31,000 --> 00:12:33,720 Speaker 2: goal of gaining lean muscle. Most of us should be 278 00:12:33,720 --> 00:12:35,880 Speaker 2: able to go at least three, if not four hours 279 00:12:35,920 --> 00:12:37,280 Speaker 2: if the meal is well balanced. 280 00:12:37,280 --> 00:12:37,960 Speaker 3: So that's the other thing. 281 00:12:38,040 --> 00:12:41,120 Speaker 2: If you're finding that you're feeling hungry every couple of hours, 282 00:12:41,160 --> 00:12:42,959 Speaker 2: I'd be a bit worried about that, and I'd want 283 00:12:42,960 --> 00:12:44,839 Speaker 2: to sort of have a closer look at why you 284 00:12:44,920 --> 00:12:47,120 Speaker 2: eating out of habit as opposed to hunger. 285 00:12:47,760 --> 00:12:51,079 Speaker 1: Absolutely, and it's very important to differentiate between an active 286 00:12:51,200 --> 00:12:54,680 Speaker 1: athletic population and a very sedentary population who you know, 287 00:12:54,720 --> 00:12:56,679 Speaker 1: I would still consider you sedentary. If you have a 288 00:12:56,679 --> 00:12:58,560 Speaker 1: desk job and you do a forty five minute gym 289 00:12:58,559 --> 00:13:00,840 Speaker 1: workout a couple of times a week, I think you're 290 00:13:00,880 --> 00:13:04,560 Speaker 1: still actually considered sannentary. An active athletic population would be 291 00:13:04,720 --> 00:13:08,120 Speaker 1: somebody who's like a personal trainer or a pe teacher 292 00:13:08,120 --> 00:13:10,600 Speaker 1: at school, where you're up on your feet all day long, 293 00:13:10,640 --> 00:13:12,920 Speaker 1: you're burning calories all day long. Then you actually go 294 00:13:13,000 --> 00:13:15,560 Speaker 1: and do a physical hour or two workout that day 295 00:13:15,600 --> 00:13:18,040 Speaker 1: as well. That is what we would probably consider an 296 00:13:18,080 --> 00:13:20,720 Speaker 1: active population. Or you look at proper athletes who train 297 00:13:21,040 --> 00:13:23,679 Speaker 1: generally morning and nights. You know, they're doing two sessions 298 00:13:23,679 --> 00:13:25,720 Speaker 1: a day, they're burning a ton of extra calories, and 299 00:13:25,760 --> 00:13:28,080 Speaker 1: in between those sessions, they're going to rehab, they're going 300 00:13:28,080 --> 00:13:30,400 Speaker 1: to physio, they're going into the hydro pools. They're doing 301 00:13:30,440 --> 00:13:33,120 Speaker 1: a lot of activity all throughout the day. It's very, 302 00:13:33,200 --> 00:13:37,120 Speaker 1: very different from the typical office worker or such as myself, 303 00:13:37,120 --> 00:13:38,680 Speaker 1: who sits in front of my computer and does all 304 00:13:38,720 --> 00:13:41,120 Speaker 1: of my consultations online. I sit here for a podcast 305 00:13:41,160 --> 00:13:43,200 Speaker 1: for hours on end. I do a lot of my 306 00:13:43,280 --> 00:13:45,800 Speaker 1: captions and work for companies from my desk in my 307 00:13:45,840 --> 00:13:47,960 Speaker 1: computer as well. I probably sit on my butt for 308 00:13:48,040 --> 00:13:50,480 Speaker 1: ten to twelve hours during my work day, and I 309 00:13:50,679 --> 00:13:52,319 Speaker 1: tend to go for a walk for half an hour 310 00:13:52,360 --> 00:13:54,480 Speaker 1: to sixty minutes a day, plus a gym session. I 311 00:13:54,520 --> 00:13:57,320 Speaker 1: still probably wouldn't consider myself active because at the end 312 00:13:57,360 --> 00:13:59,000 Speaker 1: of a work day, I'm lucky if I was to 313 00:13:59,080 --> 00:14:02,280 Speaker 1: reach three thousand steps, which is kind of sad in 314 00:14:02,320 --> 00:14:02,920 Speaker 1: this day and age. 315 00:14:02,960 --> 00:14:05,880 Speaker 2: Ludy, I think we could have a whole podcast on 316 00:14:05,920 --> 00:14:08,960 Speaker 2: this very topic because I gree one hundred percent, and 317 00:14:09,120 --> 00:14:10,920 Speaker 2: I'm not even going to reply because I've got so 318 00:14:11,000 --> 00:14:12,840 Speaker 2: much to say and I think it'll take us off track. 319 00:14:12,640 --> 00:14:14,120 Speaker 3: Of what else if we want to talk about. 320 00:14:14,240 --> 00:14:16,160 Speaker 2: But I'm going to mark this because I think it's 321 00:14:16,160 --> 00:14:20,440 Speaker 2: a whole segment about the difference between the basic amount 322 00:14:20,440 --> 00:14:22,200 Speaker 2: of activity that we need to do just to be 323 00:14:22,280 --> 00:14:25,600 Speaker 2: healthy and then looking at sort of activity and exercise 324 00:14:25,640 --> 00:14:26,200 Speaker 2: on top of that. 325 00:14:26,240 --> 00:14:27,080 Speaker 3: So watch this space. 326 00:14:27,160 --> 00:14:29,040 Speaker 2: We will bring that up again very soon on the 327 00:14:29,120 --> 00:14:32,880 Speaker 2: Nutrition Couch, but onto perhaps more exciting things. We like 328 00:14:32,960 --> 00:14:36,840 Speaker 2: the new product section every week. It's our most popular segment. 329 00:14:36,880 --> 00:14:39,560 Speaker 2: I'm hasten to say and tell us about the new 330 00:14:39,680 --> 00:14:42,840 Speaker 2: plant protein soups that you set me quite a few weeks. 331 00:14:42,680 --> 00:14:45,040 Speaker 3: Ago, and I was quite interested to hear more about them. 332 00:14:45,200 --> 00:14:47,400 Speaker 1: Yeah, of course, and just by listeners at home, if 333 00:14:47,400 --> 00:14:50,520 Speaker 1: you are interested in us continuing the conversation around figal 334 00:14:50,520 --> 00:14:52,760 Speaker 1: activity and exercise and bat loss, please let us know 335 00:14:52,800 --> 00:14:55,640 Speaker 1: on our social media pages. Head to Instagram. We're at 336 00:14:55,920 --> 00:15:00,480 Speaker 1: the Underscore Nutrition Underscore Pouch Underscore podcast. We'll just said 337 00:15:00,480 --> 00:15:03,000 Speaker 1: to Susie in my Instagram pages and you can link 338 00:15:03,080 --> 00:15:05,000 Speaker 1: us from there and follow us from there and let 339 00:15:05,040 --> 00:15:07,000 Speaker 1: us know if you're enjoying the conversation and what you 340 00:15:07,040 --> 00:15:09,120 Speaker 1: would like to hear more of, because this really is 341 00:15:09,120 --> 00:15:11,720 Speaker 1: our it's your podcast. It's a listeners podcast. We want 342 00:15:11,720 --> 00:15:13,720 Speaker 1: to know what you're loving and what you want us 343 00:15:13,720 --> 00:15:16,560 Speaker 1: to chat more about. But onto our product of the 344 00:15:16,600 --> 00:15:21,080 Speaker 1: wig Susie Hines plant protein soup. It was raining in 345 00:15:21,080 --> 00:15:23,520 Speaker 1: Brisbane one day and bitterally. It rarely ever gets cold, 346 00:15:23,560 --> 00:15:25,080 Speaker 1: but I'm a little bit of a cold frog and 347 00:15:25,080 --> 00:15:26,600 Speaker 1: I felt a bit cool and I thought, oh, I'd 348 00:15:26,640 --> 00:15:29,160 Speaker 1: love some soup for lunch with some fresh sados SUSI 349 00:15:29,200 --> 00:15:31,200 Speaker 1: so off to the shops I went, didn't have time 350 00:15:31,200 --> 00:15:33,800 Speaker 1: to cook anything, went into the soup aisle and these 351 00:15:33,800 --> 00:15:35,640 Speaker 1: were staring at me. They were on sale, and I 352 00:15:35,680 --> 00:15:38,320 Speaker 1: was like, fabulous, grabbed one in every kind. And I 353 00:15:38,400 --> 00:15:41,160 Speaker 1: must say I'm quite impressed, not just with the flavor, 354 00:15:41,360 --> 00:15:44,080 Speaker 1: but also with the macro nutrient profile as well. Of 355 00:15:44,200 --> 00:15:47,320 Speaker 1: these soups. Lots of vegetables thirty three percent vegetables in 356 00:15:47,360 --> 00:15:50,000 Speaker 1: the soup. If we're counting plant points for our gut heals, 357 00:15:50,320 --> 00:15:55,320 Speaker 1: We've got carrots, onions, sweet potato, roasted eggplant, chilies, lentils, 358 00:15:55,680 --> 00:15:58,920 Speaker 1: pea protein, We've got ginger, we've got garlic. I'm up 359 00:15:58,920 --> 00:16:01,080 Speaker 1: to nine already in terms of plant points, and we 360 00:16:01,120 --> 00:16:03,680 Speaker 1: only aim for thirty eight weeks. That's fabulous, self, Susy. 361 00:16:04,600 --> 00:16:08,160 Speaker 1: Per serving just over a thousand kiloduels, which is what 362 00:16:08,320 --> 00:16:11,240 Speaker 1: maybe childred, and fifty calories, and that's for the entire 363 00:16:11,280 --> 00:16:13,120 Speaker 1: pouch of soup. You don't have to do anything crazy 364 00:16:13,200 --> 00:16:16,320 Speaker 1: like split the pouch in off. So quite a low 365 00:16:16,400 --> 00:16:19,560 Speaker 1: calorie meal with seventeen point two grams of protein for 366 00:16:19,600 --> 00:16:22,040 Speaker 1: the patch, which I think is fabulous from a plant 367 00:16:22,080 --> 00:16:25,560 Speaker 1: protein perspective because the soup is actually completely vegan or 368 00:16:25,680 --> 00:16:29,480 Speaker 1: completely plant based, twenty nine grams of carbs per serving, 369 00:16:30,000 --> 00:16:32,480 Speaker 1: and five point six grams of dietary fiber, which I 370 00:16:32,480 --> 00:16:34,680 Speaker 1: actually think is a really good source of fiber or 371 00:16:34,760 --> 00:16:38,240 Speaker 1: what we might consider high fiber. So I actually think overall, Susie, 372 00:16:38,280 --> 00:16:41,120 Speaker 1: this is a wonderful option in terms of soups. The 373 00:16:41,200 --> 00:16:43,760 Speaker 1: only little thing that I would add is that the 374 00:16:43,800 --> 00:16:47,000 Speaker 1: sodium content is quite high nine hundred and ten milligrams 375 00:16:47,040 --> 00:16:49,240 Speaker 1: for the serving, But you know that's to be expected 376 00:16:49,240 --> 00:16:50,720 Speaker 1: in a soup, isn't it. 377 00:16:50,720 --> 00:16:53,280 Speaker 2: It is, And you're absolutely right to say that. First 378 00:16:53,320 --> 00:16:56,680 Speaker 2: of all, trying to get decent protein amounts in vegetarian 379 00:16:56,720 --> 00:16:59,440 Speaker 2: and vegan diets is really challenging. Because as a reference 380 00:16:59,440 --> 00:17:01,840 Speaker 2: point where I aim for about twenty grams of protein 381 00:17:01,880 --> 00:17:04,360 Speaker 2: minimum per meal, that's a number I know that will 382 00:17:04,400 --> 00:17:07,399 Speaker 2: help to buffer the carbohydrate load, keep people full for 383 00:17:07,440 --> 00:17:09,359 Speaker 2: a couple of hours after eating, and of course we 384 00:17:09,440 --> 00:17:12,240 Speaker 2: love the vegetable and fiber bulk. Now we do get 385 00:17:12,240 --> 00:17:14,280 Speaker 2: asked a lot about sodium and soups, and of course 386 00:17:14,359 --> 00:17:18,080 Speaker 2: the recommended upper daily intake of sodium is two thousand 387 00:17:18,080 --> 00:17:20,639 Speaker 2: milligrams per day, so that's almost coming in at half 388 00:17:20,680 --> 00:17:22,439 Speaker 2: and people might be a little bit concerned about that, 389 00:17:22,920 --> 00:17:26,080 Speaker 2: but let's be honestly, and like when we're having soup 390 00:17:26,160 --> 00:17:29,280 Speaker 2: that tastes half decent, we go pretty heavy on the salt. 391 00:17:29,320 --> 00:17:31,280 Speaker 2: If you've you know, cook a soup and you don't 392 00:17:31,320 --> 00:17:34,920 Speaker 2: season it, it's pretty bland. So the thing to keep 393 00:17:34,920 --> 00:17:38,080 Speaker 2: in mind with soup is that because there's so much 394 00:17:38,240 --> 00:17:41,840 Speaker 2: vegetable in it and also fluid load, the potassium is 395 00:17:41,920 --> 00:17:44,760 Speaker 2: quite significant and that really helps to buffer the amount 396 00:17:44,800 --> 00:17:47,640 Speaker 2: of sodium in a soup. So yes, ideally I try 397 00:17:47,640 --> 00:17:49,600 Speaker 2: and find soups that have got six hundred to eight 398 00:17:49,680 --> 00:17:52,080 Speaker 2: hundred milligrams of sodium per serves. This is a tad 399 00:17:52,080 --> 00:17:54,640 Speaker 2: over that at nine hundred but when it's so rich 400 00:17:54,640 --> 00:17:58,080 Speaker 2: in vegetables and ticking so many other strong nutritional boxes, 401 00:17:58,080 --> 00:18:01,360 Speaker 2: I wouldn't actually overly be worried. As a reference point, 402 00:18:01,400 --> 00:18:03,520 Speaker 2: if you have a fast food meal, or if you 403 00:18:03,600 --> 00:18:06,640 Speaker 2: have a tablespoon of soy sauce in your cooking, you're 404 00:18:06,680 --> 00:18:09,600 Speaker 2: getting two thousand milligrams in that. So it's not like 405 00:18:09,640 --> 00:18:11,800 Speaker 2: we don't consume it. We consume it across a range 406 00:18:11,800 --> 00:18:14,359 Speaker 2: of foods, and so in the grand scheme of things, 407 00:18:14,400 --> 00:18:16,879 Speaker 2: some extra sodium in a vegetable soup is no cause 408 00:18:16,920 --> 00:18:19,239 Speaker 2: for concern because it will help to buffer it out 409 00:18:19,240 --> 00:18:21,760 Speaker 2: and it's still a really really nutritious product. And I 410 00:18:21,800 --> 00:18:25,359 Speaker 2: really like it's one serve because you know, if you 411 00:18:25,480 --> 00:18:27,320 Speaker 2: open one of those pouches is if you're splitting it 412 00:18:27,359 --> 00:18:28,480 Speaker 2: over to I. 413 00:18:28,680 --> 00:18:29,480 Speaker 3: People don't do that. 414 00:18:30,040 --> 00:18:33,080 Speaker 1: It's like a like a bag of vegetable chips or something. 415 00:18:33,080 --> 00:18:34,439 Speaker 1: I had some the other day and it was like 416 00:18:34,520 --> 00:18:36,800 Speaker 1: five point two servings per packet. I'm like, I could 417 00:18:36,800 --> 00:18:39,400 Speaker 1: inhale this entire packet right now. There is no way 418 00:18:39,440 --> 00:18:41,200 Speaker 1: that this would be in five point two servings. 419 00:18:41,320 --> 00:18:43,160 Speaker 3: So yeah, I think the. 420 00:18:43,119 --> 00:18:45,600 Speaker 2: Manufacturers purposely kind of do it. They're just trying to 421 00:18:45,680 --> 00:18:47,560 Speaker 2: keep the numbers under control. But I think in this 422 00:18:47,640 --> 00:18:50,640 Speaker 2: instance then you don't have to worry. But the other thing, 423 00:18:50,800 --> 00:18:53,760 Speaker 2: I always think I've got a great vegetable soup recipe 424 00:18:54,080 --> 00:18:56,320 Speaker 2: that I use, but when I actually count the cost 425 00:18:56,359 --> 00:18:58,760 Speaker 2: of the ingredients, because it's got things like kale and 426 00:18:58,880 --> 00:19:01,119 Speaker 2: celery and leak, Now, they can be quite expensive. And 427 00:19:01,720 --> 00:19:04,040 Speaker 2: if you buy a really good quality stock, like a 428 00:19:04,040 --> 00:19:06,719 Speaker 2: bone broth based stock that can cost five seven dollars 429 00:19:06,720 --> 00:19:09,600 Speaker 2: a packet, sometimes the soup will cost more than you know, 430 00:19:09,680 --> 00:19:12,280 Speaker 2: close to thirty dollars to make, and sure you get 431 00:19:12,320 --> 00:19:16,240 Speaker 2: several serves. But from a cost perspective, these latest pouch 432 00:19:16,320 --> 00:19:19,919 Speaker 2: and fresh soups you're finding in supermarkets with heavy vegetable bases, 433 00:19:19,960 --> 00:19:21,480 Speaker 2: I really can't fault them nutritionally. 434 00:19:21,480 --> 00:19:23,640 Speaker 3: And what did you say? It was like three dollars? 435 00:19:24,080 --> 00:19:25,439 Speaker 1: Yeah, I got them on sale. I think I got 436 00:19:25,480 --> 00:19:27,159 Speaker 1: them twenty or thirty percent off. So I grabbed one 437 00:19:27,200 --> 00:19:29,399 Speaker 1: of every flavor. I've tried three of them so far, 438 00:19:29,440 --> 00:19:32,440 Speaker 1: and they're fabulous. My favorite ones the lentil roasted sweet 439 00:19:32,440 --> 00:19:35,439 Speaker 1: potato DHLE with ginger and tumeric, which I think is 440 00:19:35,480 --> 00:19:37,560 Speaker 1: just delicious. I had it with a piece of fresh Sodo. 441 00:19:38,200 --> 00:19:40,919 Speaker 1: They're four fifty at wool Worse full price, but if 442 00:19:41,000 --> 00:19:42,720 Speaker 1: you know they do come on sale, they're definitely things 443 00:19:42,720 --> 00:19:46,119 Speaker 1: to stock up your pantry with. I really recommend them. 444 00:19:46,119 --> 00:19:48,000 Speaker 1: They're very tasty and as. 445 00:19:47,920 --> 00:19:50,720 Speaker 2: I like clients to have a serve of soups or 446 00:19:50,720 --> 00:19:53,159 Speaker 2: salad or vegetables with both lunch and dinner, So you 447 00:19:53,200 --> 00:19:55,480 Speaker 2: could literally have that as well as a wrap, or 448 00:19:55,520 --> 00:19:57,240 Speaker 2: as well as some crackers, or like you said, a 449 00:19:57,280 --> 00:19:59,320 Speaker 2: slice of salur dough with some tuna or salmon on it. 450 00:19:59,760 --> 00:20:01,960 Speaker 2: Or it's a great light dinner if you've overdone things 451 00:20:02,000 --> 00:20:03,919 Speaker 2: and you're just looking for a low calorie meal to 452 00:20:03,960 --> 00:20:06,840 Speaker 2: heat up on a Sunday night. But I'm a big fan, 453 00:20:06,880 --> 00:20:08,679 Speaker 2: and I think you really can't go wrong with a 454 00:20:08,760 --> 00:20:11,919 Speaker 2: vegetable based rich soup, and don't feel any guilt if 455 00:20:11,920 --> 00:20:13,760 Speaker 2: you're buying them pre made. The ones that you can 456 00:20:13,800 --> 00:20:16,280 Speaker 2: find in supermarkets are really strong, and even more so 457 00:20:16,359 --> 00:20:18,920 Speaker 2: for any vegetarian and vegan listeners. These are a really 458 00:20:18,960 --> 00:20:21,240 Speaker 2: good choice for you because it's hard you'll be hard 459 00:20:21,240 --> 00:20:23,720 Speaker 2: pressed to find seventeen grams of protein and other soups 460 00:20:23,720 --> 00:20:26,000 Speaker 2: out there. Actually, I don't think we had sort of 461 00:20:26,000 --> 00:20:28,280 Speaker 2: reflected on that, but I think on average soups may 462 00:20:28,320 --> 00:20:30,960 Speaker 2: have eight ten grams maximum at the moment, so these 463 00:20:31,000 --> 00:20:33,240 Speaker 2: coming in at seventeen and close to twenty per server 464 00:20:33,359 --> 00:20:34,760 Speaker 2: really stand out in the category. 465 00:20:35,320 --> 00:20:38,600 Speaker 1: Yeah, particularly for plant based absolutely, So that is our 466 00:20:38,680 --> 00:20:41,959 Speaker 1: plant protein product of the week, Susie. What about our 467 00:20:42,000 --> 00:20:43,480 Speaker 1: listener questions for the week. 468 00:20:43,480 --> 00:20:45,720 Speaker 2: And just to say, we'll also put a picture of 469 00:20:45,760 --> 00:20:48,520 Speaker 2: that on our Instagram and Facebook page so you can 470 00:20:48,560 --> 00:20:50,760 Speaker 2: track it down yourself, and we would love to know 471 00:20:50,800 --> 00:20:52,280 Speaker 2: how you go with it if you give it a try, 472 00:20:52,280 --> 00:20:53,840 Speaker 2: so let us know which one's your favorite. I think 473 00:20:53,880 --> 00:20:56,600 Speaker 2: Leanne said her favorite was the tumeric one, so with 474 00:20:56,760 --> 00:20:59,040 Speaker 2: heard what you think about it. But yes, our listener 475 00:20:59,160 --> 00:21:01,639 Speaker 2: question of the week now came via Instagram. We've been 476 00:21:01,640 --> 00:21:04,399 Speaker 2: getting some great questions and I have taken photos of 477 00:21:04,440 --> 00:21:07,200 Speaker 2: all of them so they will come up, so keep listening. 478 00:21:07,600 --> 00:21:08,880 Speaker 3: But this was an interesting one. 479 00:21:08,880 --> 00:21:11,040 Speaker 2: I had a little chuckle to myself because when we 480 00:21:11,080 --> 00:21:14,480 Speaker 2: took Dietitian we often talk about macros, and I did 481 00:21:14,520 --> 00:21:16,359 Speaker 2: think we probably need to explain that a little bit 482 00:21:16,359 --> 00:21:17,280 Speaker 2: because the question. 483 00:21:17,200 --> 00:21:20,280 Speaker 3: Was what are macros? What do I need to know 484 00:21:20,320 --> 00:21:20,800 Speaker 3: about them? 485 00:21:20,880 --> 00:21:23,119 Speaker 2: So I'm going to try and explain it as simply 486 00:21:23,160 --> 00:21:25,439 Speaker 2: as I can, and Land chime in at any point. 487 00:21:25,840 --> 00:21:29,360 Speaker 2: Macros is short for macro nutrient, and so when we're 488 00:21:29,400 --> 00:21:33,120 Speaker 2: looking at different foods, any amount of calories is made 489 00:21:33,200 --> 00:21:36,720 Speaker 2: up of the key macro nutrients being carbohydrate, protein, and fat. 490 00:21:37,119 --> 00:21:39,760 Speaker 2: Alcohol is actually also a fourth macro nutrient, but that 491 00:21:39,800 --> 00:21:41,920 Speaker 2: tends to stand in a separate category. It doesn't tend 492 00:21:41,960 --> 00:21:43,520 Speaker 2: to slip into regular. 493 00:21:43,080 --> 00:21:43,840 Speaker 3: Food or at all. 494 00:21:44,280 --> 00:21:47,160 Speaker 2: So most foods we eat are mixes of those macro nutrients. 495 00:21:47,240 --> 00:21:49,879 Speaker 2: So bread, for example, is mostly carbohydrate, a little bit 496 00:21:49,920 --> 00:21:51,040 Speaker 2: of protein, a little bit of fat. 497 00:21:51,400 --> 00:21:52,440 Speaker 3: Something like a piece. 498 00:21:52,200 --> 00:21:55,439 Speaker 2: Of fruit is all carbohydrate, something like a piece of 499 00:21:55,520 --> 00:21:58,840 Speaker 2: meat is mostly protein, fat, and water. So it's the 500 00:21:58,920 --> 00:22:03,119 Speaker 2: combination of these macros that give the overall macronutrient amounts 501 00:22:03,119 --> 00:22:05,560 Speaker 2: of that individual food and combined to give the macro 502 00:22:05,640 --> 00:22:08,880 Speaker 2: nutrient profile of the diet. So when dieticians are doing 503 00:22:08,920 --> 00:22:11,359 Speaker 2: their magic with their numbers, similar to the way a 504 00:22:11,400 --> 00:22:14,040 Speaker 2: tax accountant would calculate your GST and do your bad 505 00:22:14,080 --> 00:22:18,840 Speaker 2: statements in the background, we're generally calculating macro nutrients because 506 00:22:18,880 --> 00:22:22,280 Speaker 2: we know that adjusting the total amount of carbohydrate and 507 00:22:22,320 --> 00:22:26,280 Speaker 2: fattened protein in our clients eat will affect their fat 508 00:22:26,320 --> 00:22:29,200 Speaker 2: loss and weight loss goals, or even muscle gain goals 509 00:22:29,200 --> 00:22:32,040 Speaker 2: if that's the goal. So, for example, the average person 510 00:22:32,080 --> 00:22:34,960 Speaker 2: needs a diet that's about sixty percent carbohydrate, about twenty 511 00:22:34,960 --> 00:22:38,320 Speaker 2: percent protein, twenty percent fat, and then if we want 512 00:22:38,359 --> 00:22:41,200 Speaker 2: to induce some slow, sustainable fat loss, we might reduce 513 00:22:41,200 --> 00:22:44,080 Speaker 2: that carbohydrate down to about forty percent, and we will 514 00:22:44,160 --> 00:22:49,120 Speaker 2: choose foods based on getting those ratios right. So it's 515 00:22:49,119 --> 00:22:52,120 Speaker 2: not something that individuals necessarily need to understand. It's more 516 00:22:52,160 --> 00:22:54,600 Speaker 2: than the numbers that we're doing in the background. But 517 00:22:55,040 --> 00:22:57,640 Speaker 2: if people are interested in it, and indeed some people, 518 00:22:57,720 --> 00:23:00,159 Speaker 2: particularly those who are interested in activity and training in 519 00:23:00,160 --> 00:23:03,680 Speaker 2: the gym or having specific muscle gain goals, they may 520 00:23:03,720 --> 00:23:06,080 Speaker 2: also have a look at their macros in monitoring programs 521 00:23:06,119 --> 00:23:08,720 Speaker 2: like my Fitness Power, which will give you your own breakdown, 522 00:23:08,800 --> 00:23:10,919 Speaker 2: so you can sort of fiddle your own diet. So 523 00:23:11,400 --> 00:23:14,280 Speaker 2: it's a general concept, and if you're particularly interested in 524 00:23:14,320 --> 00:23:16,159 Speaker 2: nutrition or not getting to where you want to be 525 00:23:16,200 --> 00:23:18,080 Speaker 2: with your food, you can have a closer look at that. 526 00:23:18,480 --> 00:23:20,800 Speaker 2: But like any area, it's a little bit complicated, so 527 00:23:20,840 --> 00:23:22,760 Speaker 2: sometimes you might have to have someone to interpret it. 528 00:23:22,960 --> 00:23:25,640 Speaker 2: I had a client today and she said, I'm really 529 00:23:25,640 --> 00:23:28,320 Speaker 2: trying to get twenty grams of protein and I'm weighing 530 00:23:28,359 --> 00:23:30,320 Speaker 2: on my food and it's such a small amount, just 531 00:23:30,320 --> 00:23:32,840 Speaker 2: twenty grams, And I said, no, no, no, twenty grams 532 00:23:32,880 --> 00:23:36,080 Speaker 2: is the percentage of a larger portion. So, for example, 533 00:23:36,080 --> 00:23:38,320 Speaker 2: in one hundred grams of meat, there's twenty grams of 534 00:23:38,359 --> 00:23:41,000 Speaker 2: protein roughly. So it can be a little bit complicated, 535 00:23:41,040 --> 00:23:42,680 Speaker 2: so you don't have to know too much about it. 536 00:23:42,680 --> 00:23:44,320 Speaker 2: It's a general concept. But I don't know what do 537 00:23:44,359 --> 00:23:46,479 Speaker 2: you teach your clients about Macrosleyan. 538 00:23:46,480 --> 00:23:48,679 Speaker 1: Honestly, we don't go too much into it. I think 539 00:23:48,720 --> 00:23:50,560 Speaker 1: a lot of people have a rough understanding of which 540 00:23:50,600 --> 00:23:53,240 Speaker 1: foods contain proteins, which foods are more fat based, which 541 00:23:53,280 --> 00:23:55,320 Speaker 1: ones are more car based, and I think having that 542 00:23:55,359 --> 00:23:57,720 Speaker 1: general nutrition knowledge is important. I know there is a 543 00:23:57,760 --> 00:24:00,199 Speaker 1: big push on social media for everyone to you know, 544 00:24:00,320 --> 00:24:03,720 Speaker 1: track their macros and if it fits my macros. The 545 00:24:03,760 --> 00:24:05,679 Speaker 1: big trend online that a lot of the bodybuilders and 546 00:24:05,720 --> 00:24:08,040 Speaker 1: athletes are doing, and I guess it does suit the 547 00:24:08,080 --> 00:24:10,399 Speaker 1: more athletic population, and that's something that you want to do, 548 00:24:10,480 --> 00:24:12,600 Speaker 1: is input your food into an app every single day 549 00:24:12,640 --> 00:24:14,040 Speaker 1: for the rest of your life. If that's what you 550 00:24:14,160 --> 00:24:16,639 Speaker 1: choose to do, you'd be my guest. But for a 551 00:24:16,640 --> 00:24:19,199 Speaker 1: lot of people it's not sustainable. But it can be 552 00:24:19,240 --> 00:24:22,439 Speaker 1: helpful in terms of teaching them knowledge, absolutely, because a 553 00:24:22,440 --> 00:24:24,800 Speaker 1: lot of people don't understand the energy density of things 554 00:24:24,840 --> 00:24:26,600 Speaker 1: like that's for example, if you're just going to snack 555 00:24:26,600 --> 00:24:28,560 Speaker 1: on a cup of nuts every single day, I think 556 00:24:28,560 --> 00:24:30,600 Speaker 1: you're going to have a hard time achieving your goals. 557 00:24:30,640 --> 00:24:32,720 Speaker 1: If you're going to have a huge sumon fillip for 558 00:24:32,760 --> 00:24:35,560 Speaker 1: dinner and you're get to codd in pesto and drizzle 559 00:24:35,600 --> 00:24:38,040 Speaker 1: olive oil all over it, it makes it very difficult to 560 00:24:38,040 --> 00:24:40,680 Speaker 1: stick to a calorie deficit. So think about it this way. 561 00:24:41,280 --> 00:24:43,359 Speaker 1: Calorie is a king when it comes to fat loss, 562 00:24:43,480 --> 00:24:46,320 Speaker 1: macro nutrients a queen. So you will not lose fat 563 00:24:46,400 --> 00:24:50,119 Speaker 1: unless you're in a calorie deficit where macro nutrients become 564 00:24:50,200 --> 00:24:53,639 Speaker 1: important in terms of You can be in a calorie 565 00:24:53,680 --> 00:24:56,520 Speaker 1: deficit and feel two different ways from a whole different 566 00:24:56,600 --> 00:24:59,480 Speaker 1: range of foods. You can feel quite satisfied and full 567 00:24:59,520 --> 00:25:01,760 Speaker 1: if your folk on whole foods and you have higher 568 00:25:01,760 --> 00:25:05,520 Speaker 1: amounts of proteins and fiber within your macronutrients split where 569 00:25:05,520 --> 00:25:08,159 Speaker 1: you can feel very hungry and need more and more 570 00:25:08,200 --> 00:25:11,080 Speaker 1: and more food if the majority of your macronutrients split 571 00:25:11,160 --> 00:25:14,240 Speaker 1: is you know, refined carbohydrates for example, and very very 572 00:25:14,280 --> 00:25:18,240 Speaker 1: minimal protein, because protein as a macronutrient is very satiating, 573 00:25:18,640 --> 00:25:21,000 Speaker 1: and it also takes the body a little bit more 574 00:25:21,160 --> 00:25:24,560 Speaker 1: energy to break down protein than it does other two macronutrients. 575 00:25:24,600 --> 00:25:27,760 Speaker 1: So the thermic effective food is something that really contributes 576 00:25:27,800 --> 00:25:29,720 Speaker 1: for fat loss as well. So getting a little bit 577 00:25:29,760 --> 00:25:32,439 Speaker 1: more sciencey here, it's Susie, but some people do have 578 00:25:32,440 --> 00:25:35,720 Speaker 1: that general interest in understanding a little bit more about macronutrients. 579 00:25:35,760 --> 00:25:38,440 Speaker 1: So it really does help in terms of that fullness 580 00:25:38,440 --> 00:25:41,359 Speaker 1: and satisfaction that we feel with our meals if we 581 00:25:41,359 --> 00:25:43,760 Speaker 1: can boost the protein a little bit higher in our diet. 582 00:25:43,840 --> 00:25:46,280 Speaker 1: And we have mentioned how important protein is before for 583 00:25:46,359 --> 00:25:49,640 Speaker 1: fat loss. But again people like to take that message 584 00:25:49,680 --> 00:25:51,760 Speaker 1: and just blow it out of proportion, Like I've had 585 00:25:51,800 --> 00:25:54,320 Speaker 1: some people dam me on Instagram Susie saying, you know, 586 00:25:54,359 --> 00:25:56,000 Speaker 1: I'm having a hard time getting to one hundred and 587 00:25:56,040 --> 00:25:58,719 Speaker 1: seventy grams of protein a day, and I'm like, oh, 588 00:25:59,040 --> 00:26:01,040 Speaker 1: how do you need a hundred seventy grams of protein? 589 00:26:01,080 --> 00:26:03,280 Speaker 1: Because you know some pts whacked up that you should 590 00:26:03,280 --> 00:26:05,639 Speaker 1: be having two point five or three grams of protein 591 00:26:05,680 --> 00:26:09,000 Speaker 1: per kil or body weight, not adjusting for somebody who 592 00:26:09,080 --> 00:26:12,120 Speaker 1: might be in a much larger body. We don't use that. 593 00:26:12,440 --> 00:26:15,560 Speaker 1: You know somebody who's quite overweight that exact weight and 594 00:26:15,640 --> 00:26:18,480 Speaker 1: compare that against a protein number. Put it that way. 595 00:26:18,560 --> 00:26:21,280 Speaker 1: So there are many, many, very different variables, I think, 596 00:26:21,359 --> 00:26:24,800 Speaker 1: but it is important to understand the macronutrient split of foods. 597 00:26:24,880 --> 00:26:27,320 Speaker 1: But if it is confusing or overwhelming for you, I 598 00:26:27,359 --> 00:26:30,120 Speaker 1: would just encourage you to aim for what we call 599 00:26:30,160 --> 00:26:32,680 Speaker 1: our perfect plate SUSI. Half a plate of salad and 600 00:26:32,760 --> 00:26:34,560 Speaker 1: veggie is about a quarter of a plate of protein 601 00:26:34,600 --> 00:26:36,639 Speaker 1: and a quarter of a plate of carbohydrates. But the 602 00:26:36,760 --> 00:26:40,359 Speaker 1: general population and the most you know Aussie's Americans out there, 603 00:26:40,560 --> 00:26:43,239 Speaker 1: that's enough. That's a satisfying meal. If you're doing that 604 00:26:43,280 --> 00:26:46,320 Speaker 1: for luncheon dinner, most meals without having to count your calories, 605 00:26:46,320 --> 00:26:48,679 Speaker 1: without having to input your food or weight, all that 606 00:26:48,720 --> 00:26:50,639 Speaker 1: sort of thing. You just need to have that basic 607 00:26:50,720 --> 00:26:54,000 Speaker 1: understanding of what's mostly a carbohydrate, what's mostly a protein, 608 00:26:54,080 --> 00:26:55,960 Speaker 1: and what is a small fat serve and my veggie 609 00:26:56,040 --> 00:26:57,480 Speaker 1: and salad to add to my plate. 610 00:26:57,520 --> 00:26:59,280 Speaker 2: One hundred percent, and I think where so many of 611 00:26:59,359 --> 00:27:01,560 Speaker 2: us go wrong is that that plate doesn't have the 612 00:27:01,600 --> 00:27:03,879 Speaker 2: half plate of salad and veg because then if you 613 00:27:03,920 --> 00:27:07,080 Speaker 2: don't fill your plate with sort of the watery salads 614 00:27:07,080 --> 00:27:10,400 Speaker 2: and vegetables, automatically you have more protein, so a bigger 615 00:27:10,400 --> 00:27:12,320 Speaker 2: piece of meat or chicken or fish, and then you 616 00:27:12,359 --> 00:27:14,560 Speaker 2: have more rice or pasta to fill the plate. So 617 00:27:14,680 --> 00:27:17,000 Speaker 2: the proportions make it a lot easier. And the only 618 00:27:17,080 --> 00:27:19,240 Speaker 2: times I'll really get clients to look at macrozer for 619 00:27:19,280 --> 00:27:22,400 Speaker 2: two reasons. One, if they're not getting anywhere near enough 620 00:27:22,400 --> 00:27:24,960 Speaker 2: protein at meals like you talked about, so they might 621 00:27:25,000 --> 00:27:27,560 Speaker 2: only be getting five or ten grams at breakfast and lunch, 622 00:27:27,640 --> 00:27:29,360 Speaker 2: and I want them to sort of start to pay 623 00:27:29,400 --> 00:27:32,080 Speaker 2: more attention to choices that have more protein. So if 624 00:27:32,119 --> 00:27:34,480 Speaker 2: they put ham in their sandwich versus tuna, there's going 625 00:27:34,520 --> 00:27:35,880 Speaker 2: to be a lot more in tuna. So I want 626 00:27:35,920 --> 00:27:38,840 Speaker 2: them just to skew their choices to high protein options. 627 00:27:39,240 --> 00:27:42,639 Speaker 2: Or for example, I've got a client who constantly munches 628 00:27:42,680 --> 00:27:46,160 Speaker 2: on carbohydrates and she wasn't understanding what wasn't working her 629 00:27:46,280 --> 00:27:49,080 Speaker 2: plan because she was feeling she was making healthy choices 630 00:27:49,359 --> 00:27:51,439 Speaker 2: so again, I just wanted her to become more aware 631 00:27:51,480 --> 00:27:54,040 Speaker 2: that in foods like rice and rice crackers there was 632 00:27:54,080 --> 00:27:55,960 Speaker 2: a lot more fuel than I needed her to have 633 00:27:56,000 --> 00:27:58,399 Speaker 2: because she had insol and resistance. So I'll use it 634 00:27:58,400 --> 00:28:01,200 Speaker 2: sometimes as an education tool, definitely not one for compliance, 635 00:28:01,240 --> 00:28:03,399 Speaker 2: because I see that as something that we know and 636 00:28:03,440 --> 00:28:06,040 Speaker 2: try and share with our clients in user friendly ways 637 00:28:06,080 --> 00:28:08,560 Speaker 2: like the plate model or a little bit accounting, as 638 00:28:08,560 --> 00:28:11,199 Speaker 2: opposed to everyone needing to know it. But again, if 639 00:28:11,280 --> 00:28:13,840 Speaker 2: you're interested, absolutely you can definitely get a lot of 640 00:28:13,880 --> 00:28:16,840 Speaker 2: information on those sort of my Fitness Pal apps which 641 00:28:16,880 --> 00:28:18,160 Speaker 2: go into it in a lot more detail. 642 00:28:19,080 --> 00:28:19,639 Speaker 1: Absolutely. 643 00:28:21,000 --> 00:28:23,400 Speaker 2: So just as we wrap up this week's episode, you've 644 00:28:23,440 --> 00:28:27,280 Speaker 2: had a big move and you have been a little 645 00:28:27,280 --> 00:28:30,760 Speaker 2: bit obsessed with something different. What's been going on in 646 00:28:30,800 --> 00:28:32,400 Speaker 2: the Brisbane life of Leanne. 647 00:28:32,960 --> 00:28:35,240 Speaker 1: Yeah, we found a new gym this week because we 648 00:28:35,600 --> 00:28:37,520 Speaker 1: moved out of the house we had, we sold that 649 00:28:37,560 --> 00:28:39,680 Speaker 1: we're living with family at the moment while we think 650 00:28:39,720 --> 00:28:42,960 Speaker 1: about renovating our new house, and we've discovered a new gym. 651 00:28:43,040 --> 00:28:45,880 Speaker 1: It's brand new, it's snazzy, it's wonderful. There's a World's 652 00:28:45,920 --> 00:28:48,520 Speaker 1: gym around the corner, and for anyone who's into their fitness. 653 00:28:48,520 --> 00:28:51,280 Speaker 1: You'd understand in Australia that World's Gym is a big one, 654 00:28:51,320 --> 00:28:54,160 Speaker 1: or the bodybuilders go there. It's very like unseen, very 655 00:28:54,200 --> 00:28:57,080 Speaker 1: trendy to be there. And my husband and I were like, yeah, 656 00:28:57,240 --> 00:28:58,880 Speaker 1: we're not going there. We drove past it. You couldn't 657 00:28:58,880 --> 00:29:01,400 Speaker 1: even get a park. It was like they were literally 658 00:29:01,440 --> 00:29:03,800 Speaker 1: cars lined up down the street. I've never seen anything 659 00:29:03,880 --> 00:29:05,640 Speaker 1: like it. And we're like, ah, And we saw this 660 00:29:05,720 --> 00:29:07,200 Speaker 1: new gym around the corner and we went to try 661 00:29:07,240 --> 00:29:09,640 Speaker 1: it out. It was all of this equipment. There's barely 662 00:29:09,640 --> 00:29:13,240 Speaker 1: anybody there. Everything's brand new, it's fancy. It was wonderful. 663 00:29:13,280 --> 00:29:14,960 Speaker 1: So I just thought, you know what, I just love 664 00:29:15,360 --> 00:29:17,920 Speaker 1: like a fresh training scene. So if you're a listener 665 00:29:17,920 --> 00:29:20,719 Speaker 1: at home and the training that you're doing, it's not 666 00:29:20,760 --> 00:29:23,600 Speaker 1: exciting anymore. You're not getting results anymore, you're not bouncing 667 00:29:23,600 --> 00:29:25,400 Speaker 1: out of bed really excited to go and get your 668 00:29:25,440 --> 00:29:27,920 Speaker 1: exercise done. Change it up a bit, you know. Too 669 00:29:27,960 --> 00:29:31,440 Speaker 1: often we go through these training things and we're still 670 00:29:31,440 --> 00:29:33,560 Speaker 1: doing the same type of training three years later, and 671 00:29:33,560 --> 00:29:36,080 Speaker 1: we're no longer excited by it. We're no longer making gains, 672 00:29:36,080 --> 00:29:38,640 Speaker 1: we're no longer making progress with it. It feels like 673 00:29:38,680 --> 00:29:42,200 Speaker 1: a chore versus something that's really exciting. Just something as 674 00:29:42,200 --> 00:29:45,520 Speaker 1: simple as switching gyms or getting a new exercise buddy, 675 00:29:45,600 --> 00:29:47,680 Speaker 1: or trying something new like I remember a couple of 676 00:29:47,720 --> 00:29:49,880 Speaker 1: years ago, I did boxing for about six months Susy 677 00:29:49,960 --> 00:29:53,360 Speaker 1: and I absolutely loved it. Just any type of exercise 678 00:29:53,440 --> 00:29:55,400 Speaker 1: or movement for your body is going to be positive. 679 00:29:55,520 --> 00:29:58,200 Speaker 1: So we really encourage our listeners to go and try 680 00:29:58,240 --> 00:30:01,520 Speaker 1: something new, particularly if you're no longer excited or inspired 681 00:30:01,560 --> 00:30:03,240 Speaker 1: by the type of exercise that you're doing. 682 00:30:03,840 --> 00:30:04,040 Speaker 3: Yeah. 683 00:30:04,040 --> 00:30:05,960 Speaker 2: I like that because change is always the key to 684 00:30:06,160 --> 00:30:08,520 Speaker 2: keeping on top of metabolism as well. The body is 685 00:30:08,560 --> 00:30:10,880 Speaker 2: so smart it gets used to whatever we do so quickly. 686 00:30:11,160 --> 00:30:13,120 Speaker 2: But I was surprised to hear today you sit down 687 00:30:13,160 --> 00:30:15,680 Speaker 2: so much ten twelve hours. I never would have thought that. 688 00:30:16,240 --> 00:30:19,120 Speaker 1: Yeah, I did long work days of a workaholic, But 689 00:30:19,360 --> 00:30:20,720 Speaker 1: yeah I do. I do a lot of walking. So 690 00:30:20,760 --> 00:30:22,520 Speaker 1: everyone always says to me, oh, you work out twice 691 00:30:22,560 --> 00:30:24,880 Speaker 1: a day, But I'm like, no, no, no, the hour walk 692 00:30:24,920 --> 00:30:27,640 Speaker 1: that I do isn't a workout. That's that should be 693 00:30:27,720 --> 00:30:29,719 Speaker 1: what I'm naturally getting him throughout the day. 694 00:30:30,160 --> 00:30:32,280 Speaker 2: How many steps do you guess on a normal day, 695 00:30:33,600 --> 00:30:34,920 Speaker 2: I averaged ten thousand a week. 696 00:30:34,960 --> 00:30:37,120 Speaker 1: Like some days I'm at fifteen. Other days, like today 697 00:30:37,880 --> 00:30:39,560 Speaker 1: four thousand, five hundred. I've been to the gym, but 698 00:30:39,600 --> 00:30:41,000 Speaker 1: I haven't headed out for a walk yet. I'm going 699 00:30:41,040 --> 00:30:43,160 Speaker 1: to try and get one in after this podcast. But 700 00:30:43,320 --> 00:30:45,200 Speaker 1: for me, like when I used to work at the hospital, 701 00:30:45,600 --> 00:30:47,320 Speaker 1: I worked in one of the surgical wards. The dietion 702 00:30:47,400 --> 00:30:49,960 Speaker 1: office was the bottom floor, surgical level five. I took 703 00:30:50,000 --> 00:30:53,160 Speaker 1: the stairs everywhere. I would easily get ten twelve thousand 704 00:30:53,160 --> 00:30:54,600 Speaker 1: steps by the end of my day. I used to 705 00:30:54,720 --> 00:30:56,920 Speaker 1: run down from the war to the kitchen, to the office, 706 00:30:56,960 --> 00:30:59,400 Speaker 1: back up, grab some products, back up to the waters 707 00:30:59,400 --> 00:31:01,680 Speaker 1: sea climb. I didn't have a problem. I didn't even 708 00:31:01,760 --> 00:31:03,240 Speaker 1: need to go to the gym. Some days I'm like, 709 00:31:03,280 --> 00:31:06,240 Speaker 1: I'm so tired from running around all day versus my 710 00:31:06,320 --> 00:31:09,240 Speaker 1: desk job now, which I absolutely love. Don't get me wrong, 711 00:31:09,280 --> 00:31:11,000 Speaker 1: but I don't you know, I'm not working in an 712 00:31:11,000 --> 00:31:13,320 Speaker 1: office space. I can't wander around. I can't go see 713 00:31:13,320 --> 00:31:16,360 Speaker 1: clients up on the wall. Everything I do is virtually online. 714 00:31:16,520 --> 00:31:18,160 Speaker 1: I don't move half the time. I move from my 715 00:31:18,240 --> 00:31:20,240 Speaker 1: desk to the kitchen to the bathroom, and that's about 716 00:31:20,280 --> 00:31:22,920 Speaker 1: it most of the day. So my workout is to 717 00:31:23,280 --> 00:31:26,080 Speaker 1: maintain and build my muscle mass, which is great metabolically, 718 00:31:26,240 --> 00:31:28,760 Speaker 1: and my steps are just things I simply should be 719 00:31:28,800 --> 00:31:31,440 Speaker 1: getting in during the day, but due to my circumstances 720 00:31:31,480 --> 00:31:34,520 Speaker 1: now I'm not, so I don't consider it an extra workout. 721 00:31:34,560 --> 00:31:37,400 Speaker 1: I just yeah, it's good for my stress levels walking, 722 00:31:37,520 --> 00:31:41,560 Speaker 1: and I guess it's a good time to listen to podcasts. Absolutely, 723 00:31:41,680 --> 00:31:42,720 Speaker 1: just like the Nutrition Couch. 724 00:31:43,320 --> 00:31:45,840 Speaker 2: That brings us to the end of the Nutrition Couch today. 725 00:31:46,160 --> 00:31:48,560 Speaker 2: If you have not done so already, don't forget to 726 00:31:48,600 --> 00:31:51,440 Speaker 2: subscribe and have us delivered to your inbox each Sunday 727 00:31:51,440 --> 00:31:53,800 Speaker 2: morning to set you up for a fit and healthy week, 728 00:31:53,960 --> 00:31:55,520 Speaker 2: and we would love it if you could leave us 729 00:31:55,560 --> 00:31:56,000 Speaker 2: a review. 730 00:31:56,320 --> 00:31:56,760 Speaker 3: Don't forget. 731 00:31:56,800 --> 00:31:59,440 Speaker 2: We also have our Instagram and Facebook pages at the 732 00:31:59,600 --> 00:32:03,240 Speaker 2: Nutrition Couch podcast and you can leave any feedback or 733 00:32:03,320 --> 00:32:06,800 Speaker 2: questions you have and we will look forward to interacting 734 00:32:06,840 --> 00:32:09,400 Speaker 2: and seeing you on board there. So we'll see you 735 00:32:09,600 --> 00:32:12,240 Speaker 2: same time, same place next Sunday. Have a good week 736 00:32:12,280 --> 00:32:13,400 Speaker 2: and thanks for listening. 737 00:32:13,920 --> 00:32:14,760 Speaker 1: Catch you next week.