1 00:00:00,720 --> 00:00:03,480 Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood. 2 00:00:03,520 --> 00:00:06,320 Speaker 2: And welcome to the Nutrition Couch, a weekly podcast from 3 00:00:06,360 --> 00:00:09,320 Speaker 2: two of Australia is leading dieticians bringing you everything that 4 00:00:09,400 --> 00:00:12,119 Speaker 2: is new in the world of nutrition, diet and good 5 00:00:12,119 --> 00:00:16,200 Speaker 2: food from the Nutrition Couch Today meal delivery kits. There 6 00:00:16,200 --> 00:00:18,600 Speaker 2: are so many options out there. Are they a good 7 00:00:18,680 --> 00:00:21,520 Speaker 2: choice for healthy eating or even weight loss? We break 8 00:00:21,520 --> 00:00:24,560 Speaker 2: it down for you. Our client case study is all 9 00:00:24,600 --> 00:00:27,360 Speaker 2: about working from home and easy ways to keep your 10 00:00:27,360 --> 00:00:30,760 Speaker 2: food and activity goals on track. We take a closer 11 00:00:30,760 --> 00:00:33,479 Speaker 2: look at a new supermarket smoothie with collagen at it 12 00:00:33,880 --> 00:00:36,640 Speaker 2: and ask we'll consuming collagen and our food instantly make 13 00:00:36,720 --> 00:00:39,599 Speaker 2: us look years younger. And our listener question is all 14 00:00:39,600 --> 00:00:42,880 Speaker 2: about protein shakes. Should you be taking them after your workouts? 15 00:00:43,440 --> 00:00:45,800 Speaker 2: But to get us started this week? How's clinic been 16 00:00:45,840 --> 00:00:46,640 Speaker 2: for you this weekly? 17 00:00:46,680 --> 00:00:49,800 Speaker 1: Anne, Oh, Susie, it's been pretty busy. My clients have been. 18 00:00:49,920 --> 00:00:51,960 Speaker 1: They've been really on track. They've been at meal prepping 19 00:00:51,960 --> 00:00:54,760 Speaker 1: this weekend so they're ready and prepared for a busy 20 00:00:54,800 --> 00:00:56,920 Speaker 1: work week ahead. I just feel like everyone I talk 21 00:00:56,960 --> 00:00:59,120 Speaker 1: to you lately's busy, busy, busy. Everyone just seems to 22 00:00:59,160 --> 00:01:00,880 Speaker 1: be quite busy at the moment. No one seems to 23 00:01:00,920 --> 00:01:03,480 Speaker 1: be slowing down. So that's the same in clinic. It's 24 00:01:03,480 --> 00:01:06,399 Speaker 1: the same in general life as well. How's your clinic 25 00:01:06,440 --> 00:01:06,839 Speaker 1: been going. 26 00:01:07,640 --> 00:01:09,880 Speaker 2: I have been quite busy as well, because I think 27 00:01:09,880 --> 00:01:12,600 Speaker 2: there's so many people who are here now they're not 28 00:01:12,680 --> 00:01:16,360 Speaker 2: going overseas in the short to long term, and so 29 00:01:16,640 --> 00:01:18,880 Speaker 2: work is really picked up for them. Everyone's back to 30 00:01:18,920 --> 00:01:22,080 Speaker 2: their normal routine, and I've got a lot of clients 31 00:01:22,120 --> 00:01:24,560 Speaker 2: who are doing the juggle between going into the office 32 00:01:24,600 --> 00:01:27,720 Speaker 2: and then working at home or starting to be full 33 00:01:27,720 --> 00:01:29,920 Speaker 2: time in the office again, so they're really looking for 34 00:01:29,959 --> 00:01:33,320 Speaker 2: practical solutions to make healthy eating easier. So it's been 35 00:01:33,319 --> 00:01:36,760 Speaker 2: giving me lots of ideas for podcast topics moving forward 36 00:01:37,040 --> 00:01:39,080 Speaker 2: to try and bring some of these practical strategies to 37 00:01:39,160 --> 00:01:42,520 Speaker 2: keep our health on track as life really really wraps 38 00:01:42,600 --> 00:01:45,600 Speaker 2: up again. So it's been quite helpful. But probably like you, 39 00:01:46,160 --> 00:01:48,040 Speaker 2: when it is busy at work, I really struggle to 40 00:01:48,040 --> 00:01:50,240 Speaker 2: get my own activity in and I'm starting to do 41 00:01:50,280 --> 00:01:53,240 Speaker 2: a lot more meal prep on the weekends because you know, 42 00:01:53,520 --> 00:01:56,720 Speaker 2: it's tough when you're juggling kids and work and long 43 00:01:56,800 --> 00:01:59,480 Speaker 2: hours with traffic and things like that. So hopefully my 44 00:01:59,680 --> 00:02:02,960 Speaker 2: person experience and yours will bring lots of helpful tips 45 00:02:02,960 --> 00:02:03,680 Speaker 2: to our listeners. 46 00:02:04,320 --> 00:02:04,840 Speaker 1: Definitely. 47 00:02:05,600 --> 00:02:07,800 Speaker 2: So what we thought we would kick off today is 48 00:02:08,040 --> 00:02:12,240 Speaker 2: a really common question that I'm asked frequently and contacted 49 00:02:12,280 --> 00:02:15,760 Speaker 2: a lot by companies who are doing or offering meal 50 00:02:15,800 --> 00:02:19,880 Speaker 2: delivery options, and specifically, of course, there are meal deliveries 51 00:02:19,880 --> 00:02:21,960 Speaker 2: that are pre made meals, but there's also the kits 52 00:02:22,000 --> 00:02:26,359 Speaker 2: which are really family friendly and focused on making healthy 53 00:02:26,360 --> 00:02:27,440 Speaker 2: eating at home easier. 54 00:02:27,960 --> 00:02:28,799 Speaker 1: So I thought and we. 55 00:02:28,760 --> 00:02:31,840 Speaker 2: Both thought it was really worthy of a discussion about it, 56 00:02:31,919 --> 00:02:36,400 Speaker 2: because the question is, of course they are they healthy 57 00:02:36,680 --> 00:02:40,040 Speaker 2: and if one of your goals specifically is weight loss, 58 00:02:40,600 --> 00:02:43,560 Speaker 2: are they conducive to that? So I've definitely got some 59 00:02:43,639 --> 00:02:46,240 Speaker 2: thoughts on it. I'm sure you do as well. So 60 00:02:46,280 --> 00:02:49,280 Speaker 2: give me to start us off. What's your position and 61 00:02:49,320 --> 00:02:51,440 Speaker 2: summary on the meal delivery kits that are in the 62 00:02:51,480 --> 00:02:52,280 Speaker 2: market at the moment. 63 00:02:53,000 --> 00:02:55,239 Speaker 1: Yes, Susie and I think that there's many different brands 64 00:02:55,240 --> 00:02:58,160 Speaker 1: out there, so we're going to not name brands on 65 00:02:58,240 --> 00:03:01,000 Speaker 1: purpose and just sort of talk about meal delivery kits 66 00:03:01,000 --> 00:03:02,800 Speaker 1: in general. So it really is up to our listeners 67 00:03:02,840 --> 00:03:04,480 Speaker 1: to go and sort of have a look through the 68 00:03:04,520 --> 00:03:06,600 Speaker 1: different brands that are out there and see what sorts 69 00:03:06,639 --> 00:03:09,760 Speaker 1: them from a budget perspective, a recipe perspective, and as 70 00:03:09,760 --> 00:03:12,280 Speaker 1: you mentioned, whether you want a full meal delivered or 71 00:03:12,320 --> 00:03:14,400 Speaker 1: whether you want the kit delivered that you can actually 72 00:03:14,400 --> 00:03:16,320 Speaker 1: cook yourself. And I sort of like some of the 73 00:03:16,400 --> 00:03:18,120 Speaker 1: kit options, and I do know that some of my 74 00:03:18,480 --> 00:03:21,400 Speaker 1: friends with young children actually like that because A they 75 00:03:21,400 --> 00:03:23,200 Speaker 1: don't have to go to the supermarket too often. B 76 00:03:23,280 --> 00:03:25,240 Speaker 1: they don't have to actually plan out what to cook. 77 00:03:25,320 --> 00:03:27,760 Speaker 1: They get sent recipes, they get sent all the ingredients 78 00:03:27,960 --> 00:03:30,000 Speaker 1: and see a lot of the meals are pretty like, 79 00:03:30,040 --> 00:03:31,799 Speaker 1: they're pretty easy. Some of them can be like one 80 00:03:31,840 --> 00:03:33,840 Speaker 1: pop meals, or you put something in the oven, something 81 00:03:33,880 --> 00:03:36,280 Speaker 1: on the stovetop. It's done in sort of fifteen twenty minutes. 82 00:03:36,480 --> 00:03:38,320 Speaker 1: And a lot of them are very you know, family 83 00:03:38,320 --> 00:03:41,680 Speaker 1: friendly type meals. You know you've got tacos, lasagnas, burgers, 84 00:03:42,120 --> 00:03:44,800 Speaker 1: chicken snittles, that sort of thing as well. So meal wise, 85 00:03:44,840 --> 00:03:47,840 Speaker 1: I think a lot of the companies offer quite tasty options. 86 00:03:48,160 --> 00:03:50,920 Speaker 1: I think my biggest thing from a health or a 87 00:03:50,920 --> 00:03:54,040 Speaker 1: weight loss perspective is that the portions tend to be 88 00:03:54,200 --> 00:03:56,600 Speaker 1: very large in these meals. Don't forget you might be 89 00:03:56,640 --> 00:03:59,760 Speaker 1: cooking one of these meal delivery kits for hubby who 90 00:04:00,120 --> 00:04:03,040 Speaker 1: runs marathons. You might be cooking for yourself, who's you know, 91 00:04:03,200 --> 00:04:05,400 Speaker 1: five foot one who doesn't really get much activity or 92 00:04:05,400 --> 00:04:07,480 Speaker 1: sits behind a desk all day. You've got a couple 93 00:04:07,520 --> 00:04:09,760 Speaker 1: of teenage kids and a seven year old. Everyone in 94 00:04:09,760 --> 00:04:13,040 Speaker 1: the household has different requirements, so you're cooking these meals 95 00:04:13,240 --> 00:04:16,360 Speaker 1: which are broken down into you know, say four servings 96 00:04:16,360 --> 00:04:18,320 Speaker 1: for example. So I think it is a little bit 97 00:04:18,560 --> 00:04:21,039 Speaker 1: to and fro in terms of the serving sizes on there, 98 00:04:21,040 --> 00:04:22,680 Speaker 1: but they do tend to with a lot of the 99 00:04:22,720 --> 00:04:26,120 Speaker 1: meals be quite higher calorie from what I've really realized, 100 00:04:26,360 --> 00:04:28,960 Speaker 1: heavy on the carbohydrate and a little bit lower on 101 00:04:29,000 --> 00:04:30,960 Speaker 1: the vegetables. Don't get me wrong, most of the meal 102 00:04:31,040 --> 00:04:33,279 Speaker 1: kits have some good amounts of veggies in there, but 103 00:04:33,360 --> 00:04:35,359 Speaker 1: it's certainly not up to what we would call the 104 00:04:35,520 --> 00:04:38,560 Speaker 1: recommendations for the Australian Dietary Guidelines in terms of five 105 00:04:39,240 --> 00:04:41,040 Speaker 1: serves of vegetables or salads a day. 106 00:04:41,720 --> 00:04:45,800 Speaker 2: And absolutely my general position on them is they tend 107 00:04:45,800 --> 00:04:48,760 Speaker 2: to be really quite high in calories. So whenever I've 108 00:04:48,800 --> 00:04:51,080 Speaker 2: had to review them for sunrise or I've had a 109 00:04:51,080 --> 00:04:53,520 Speaker 2: whole lot of them sent over. Not only is it 110 00:04:53,520 --> 00:04:56,839 Speaker 2: difficult to differentiate between the brands, they're actually really similar, 111 00:04:56,920 --> 00:04:59,160 Speaker 2: and even in price point there's one I think that's 112 00:04:59,200 --> 00:05:01,479 Speaker 2: a bit cheaper. In general, they really sit at a 113 00:05:01,560 --> 00:05:04,400 Speaker 2: very similar cost per meal. But when you take a 114 00:05:04,400 --> 00:05:07,320 Speaker 2: look online, I find most of the meals are sitting 115 00:05:07,320 --> 00:05:10,479 Speaker 2: at about eight hundred calories. Now, the other thick trick 116 00:05:10,560 --> 00:05:13,400 Speaker 2: to it is there might be one healthier version that's 117 00:05:13,440 --> 00:05:15,240 Speaker 2: a bit lower in carbon, come in at four or 118 00:05:15,240 --> 00:05:18,080 Speaker 2: five hundred calories, but the bulk of them tend to 119 00:05:18,080 --> 00:05:21,440 Speaker 2: be really high calorie meals. They're often using I've noticed 120 00:05:21,440 --> 00:05:23,640 Speaker 2: a fattier cut of meat, so it's often a fattier 121 00:05:23,760 --> 00:05:26,360 Speaker 2: mince or a chicken thigh, so something straight away that's 122 00:05:26,360 --> 00:05:28,880 Speaker 2: adding more fat to the meal. And then they've usually 123 00:05:28,880 --> 00:05:32,279 Speaker 2: got a pretty decent serve of carbohydrate, whether it's rice 124 00:05:32,720 --> 00:05:36,520 Speaker 2: or noodles or sort of big flatbreads to make the 125 00:05:36,560 --> 00:05:39,800 Speaker 2: heaters or wraps that go with dinner. Now, some people 126 00:05:39,800 --> 00:05:41,800 Speaker 2: will say, well, you don't have to eat that part 127 00:05:41,839 --> 00:05:43,640 Speaker 2: of it, and of course you don't. You know, you 128 00:05:43,680 --> 00:05:46,119 Speaker 2: can make the stir fry or the burrito bowl without 129 00:05:46,120 --> 00:05:47,919 Speaker 2: the carbohydrate, but then I would say, well, what are 130 00:05:47,960 --> 00:05:50,279 Speaker 2: you paying for, you know, if you're starting to fiddle 131 00:05:50,279 --> 00:05:53,240 Speaker 2: around with the meal. So my message to people who 132 00:05:53,279 --> 00:05:56,160 Speaker 2: are using them or who want to use them is 133 00:05:56,200 --> 00:05:58,120 Speaker 2: you've got to go online and really take a good 134 00:05:58,120 --> 00:05:59,920 Speaker 2: look at the calories on them and see if they 135 00:06:00,120 --> 00:06:03,240 Speaker 2: do have a lower carbohydrate or a lower calorie option. 136 00:06:03,360 --> 00:06:06,760 Speaker 2: Because the average meal I'm prescribing for my female clients, 137 00:06:06,800 --> 00:06:09,400 Speaker 2: and you know, I'll be fully transparent. Ninety percent of 138 00:06:09,400 --> 00:06:12,279 Speaker 2: my clients are females who want to lose weight. I 139 00:06:12,360 --> 00:06:14,760 Speaker 2: want their dinner to be about four or five hundred calories, 140 00:06:14,800 --> 00:06:17,440 Speaker 2: so there's no way that any of those meals fit 141 00:06:17,760 --> 00:06:19,960 Speaker 2: the prescription that I'm giving. At a to eight hundred, 142 00:06:20,000 --> 00:06:23,280 Speaker 2: even a thousand calories per serve, they are quite transparent. 143 00:06:23,320 --> 00:06:25,360 Speaker 2: If you have the time to go online and really 144 00:06:25,360 --> 00:06:27,000 Speaker 2: take a good look at the calories, you can see 145 00:06:27,040 --> 00:06:29,160 Speaker 2: exactly what's in them. So I would say before you 146 00:06:29,200 --> 00:06:32,320 Speaker 2: spend money, I would really be very clear that a 147 00:06:32,320 --> 00:06:34,839 Speaker 2: lot of them are Even though they're described as healthy, 148 00:06:35,360 --> 00:06:37,520 Speaker 2: I would argue their high calorie and there's a big 149 00:06:37,560 --> 00:06:40,719 Speaker 2: difference between healthy and calorie loads. And I think that 150 00:06:40,800 --> 00:06:44,000 Speaker 2: again warrants another discussion on another day. Just because something 151 00:06:44,040 --> 00:06:46,279 Speaker 2: is healthy doesn't mean it's conducive to weight control. 152 00:06:46,960 --> 00:06:49,480 Speaker 1: Absolutely always say healthy is very different to fat loss. 153 00:06:49,800 --> 00:06:51,280 Speaker 1: And I think that you make a really good point 154 00:06:51,279 --> 00:06:53,279 Speaker 1: because you know, you could go and order a delicious 155 00:06:53,320 --> 00:06:55,320 Speaker 1: salad in a restaurant which could easily be eight or 156 00:06:55,400 --> 00:06:58,640 Speaker 1: nine hundred calories if it's got some delicious smoked salmons 157 00:06:58,680 --> 00:07:01,440 Speaker 1: of avocados, some time her olive oil in the dressing, 158 00:07:01,480 --> 00:07:04,039 Speaker 1: some nuts and seas thrown in. All of those extra 159 00:07:04,080 --> 00:07:06,480 Speaker 1: fat sauces really do tend to blow out the calories. 160 00:07:06,600 --> 00:07:08,400 Speaker 1: And as we were chatting just before we jumped on 161 00:07:08,440 --> 00:07:10,720 Speaker 1: the podcast, SUSI, I said, we've actually been using some 162 00:07:10,760 --> 00:07:13,280 Speaker 1: of those meal delivery kits between moving houses in the 163 00:07:13,360 --> 00:07:14,800 Speaker 1: last few months and that sort of thing. It's just 164 00:07:14,800 --> 00:07:16,800 Speaker 1: been a bit easier for us. But I was making 165 00:07:16,800 --> 00:07:18,480 Speaker 1: one of the recipes last night and I just had 166 00:07:18,520 --> 00:07:20,760 Speaker 1: to make up some garlic rice and it was you 167 00:07:20,760 --> 00:07:22,520 Speaker 1: put the rice in, you put some garlican, and then 168 00:07:22,520 --> 00:07:24,120 Speaker 1: you added some olive oil, and then you added some 169 00:07:24,160 --> 00:07:26,320 Speaker 1: butter into that as well. So not only was the 170 00:07:26,400 --> 00:07:29,760 Speaker 1: rice portion probably two to three times the normal amount 171 00:07:29,800 --> 00:07:32,200 Speaker 1: that I would have myself for my own requirements. You 172 00:07:32,320 --> 00:07:35,040 Speaker 1: also added butter and olive oil into it as well, 173 00:07:35,200 --> 00:07:37,360 Speaker 1: so there are simple little things that you can control 174 00:07:37,400 --> 00:07:39,880 Speaker 1: yourself from home, which I think is the benefit of 175 00:07:39,920 --> 00:07:43,160 Speaker 1: taking the meal delivery kit versus the pre made meal. 176 00:07:43,760 --> 00:07:45,920 Speaker 1: And also you can control extra things like often I'll 177 00:07:45,960 --> 00:07:48,120 Speaker 1: have extra spinach or tomatoes in the fridge that I'll 178 00:07:48,160 --> 00:07:49,800 Speaker 1: just jump in to bulk up some of the meals 179 00:07:49,840 --> 00:07:51,680 Speaker 1: as well. So if you are willing to get a 180 00:07:51,680 --> 00:07:53,960 Speaker 1: little bit creative in the kitchen and take a few 181 00:07:53,960 --> 00:07:55,800 Speaker 1: things out and add a few extra things in, I 182 00:07:55,800 --> 00:07:58,200 Speaker 1: think you can definitely make them fit your requirements from 183 00:07:58,240 --> 00:08:00,920 Speaker 1: a weight loss perspective. But then again, if you're doing 184 00:08:00,960 --> 00:08:03,160 Speaker 1: it for easy, that's the number one reason you're doing it, 185 00:08:03,200 --> 00:08:05,400 Speaker 1: is just to make life a little bit easier. Perhaps 186 00:08:05,440 --> 00:08:07,240 Speaker 1: at the end of the day, you're just making it 187 00:08:07,280 --> 00:08:08,840 Speaker 1: harder on yourself anyway, right. 188 00:08:09,200 --> 00:08:11,120 Speaker 2: Well, it is if one of the goals specifically is 189 00:08:11,160 --> 00:08:13,520 Speaker 2: weight control, because I as I said, they can really 190 00:08:13,520 --> 00:08:16,280 Speaker 2: load up and be a much heavier meal at nighttime. 191 00:08:16,800 --> 00:08:19,400 Speaker 2: My sort of assessment of people who are using them 192 00:08:19,440 --> 00:08:22,720 Speaker 2: is often they're just wanting a change. It's that novel factor. 193 00:08:22,760 --> 00:08:25,400 Speaker 2: It's new recipes. It's something that they don't have to 194 00:08:25,400 --> 00:08:28,680 Speaker 2: think about. And that's why I often encourage my clients 195 00:08:28,800 --> 00:08:31,320 Speaker 2: to have a list or even just go through a 196 00:08:31,360 --> 00:08:34,439 Speaker 2: recipe book and pick out some new meals to add 197 00:08:34,520 --> 00:08:37,640 Speaker 2: to their repertoire to give them that novel factor, because 198 00:08:37,720 --> 00:08:40,840 Speaker 2: when you look at the price, they're not significantly cheaper 199 00:08:40,880 --> 00:08:44,000 Speaker 2: than if you bought some chicken breast, some chicken tenderloins, 200 00:08:44,000 --> 00:08:46,400 Speaker 2: a piece of fish and served it with a marinated 201 00:08:46,480 --> 00:08:49,440 Speaker 2: vegetables that are already done at the supermarket. So they're 202 00:08:49,440 --> 00:08:52,200 Speaker 2: not cheaper, I think. So it's that novel factor that 203 00:08:52,280 --> 00:08:54,720 Speaker 2: comes into it that people are just looking for something different, 204 00:08:55,280 --> 00:08:57,360 Speaker 2: So that can be one way I try and get 205 00:08:57,360 --> 00:09:01,160 Speaker 2: that excitement around eating again. It's just looking for new 206 00:09:01,280 --> 00:09:05,960 Speaker 2: recipes that are not only conducive to your weight control goals, 207 00:09:06,240 --> 00:09:08,920 Speaker 2: but just add some different excitement to the menu. And 208 00:09:09,120 --> 00:09:11,120 Speaker 2: if you've got a km out or target now there's 209 00:09:11,200 --> 00:09:14,360 Speaker 2: just a million different healthy cookbooks you can get for 210 00:09:15,000 --> 00:09:17,760 Speaker 2: ten twelve dollars even that have a range of new recipes. 211 00:09:17,840 --> 00:09:19,760 Speaker 2: So sometimes that's all we need is just a little 212 00:09:19,760 --> 00:09:22,440 Speaker 2: bit of inspiration around cooking. Or what you could do 213 00:09:22,600 --> 00:09:25,200 Speaker 2: is go online and get some inspiration from those meal 214 00:09:25,320 --> 00:09:28,160 Speaker 2: kits and see how you could almost do it healthier yourself. 215 00:09:28,360 --> 00:09:30,560 Speaker 2: But in saying that, it is also worth having a look. 216 00:09:30,600 --> 00:09:34,280 Speaker 2: Some of the options do have specifically a lower calorie 217 00:09:34,320 --> 00:09:36,880 Speaker 2: option that you can choose from or a lower carbohydrate option, 218 00:09:37,000 --> 00:09:38,760 Speaker 2: so you have to do a little bit of research 219 00:09:38,840 --> 00:09:41,120 Speaker 2: rather than diving in and assume what they're sending you 220 00:09:41,520 --> 00:09:43,920 Speaker 2: is going to automatically be healthy just because it's a 221 00:09:43,960 --> 00:09:45,000 Speaker 2: meal delivery. 222 00:09:44,679 --> 00:09:47,480 Speaker 1: Kit, absolutely and really keeping a note if you are 223 00:09:47,559 --> 00:09:49,560 Speaker 1: using them, which as I mentioned I am at the moment, 224 00:09:49,600 --> 00:09:52,720 Speaker 1: it's completely fine. I do take sort of control around 225 00:09:52,720 --> 00:09:55,400 Speaker 1: what I'm adding to the recipes, don't always add the ingredients, etc. 226 00:09:55,920 --> 00:09:57,640 Speaker 1: But what we really do try and do each week, 227 00:09:57,679 --> 00:09:59,839 Speaker 1: Susie is make sure that we jump online. There's a 228 00:10:00,160 --> 00:10:02,400 Speaker 1: off time each week for the next week's delivery kit 229 00:10:02,480 --> 00:10:04,440 Speaker 1: to choose your meals, and if you don't choose your 230 00:10:04,480 --> 00:10:06,920 Speaker 1: own meals, the company essentially just sends you, you know 231 00:10:06,960 --> 00:10:08,920 Speaker 1: what they have on off of, So often if we 232 00:10:08,920 --> 00:10:10,520 Speaker 1: don't choose things, we end up with a lot of 233 00:10:10,760 --> 00:10:13,880 Speaker 1: Mexican based meals, so tacos for heaters, lasagna is that 234 00:10:13,920 --> 00:10:16,400 Speaker 1: sort of thing, on burgers, which aren't typically things that 235 00:10:16,480 --> 00:10:18,720 Speaker 1: I make quite often. You know, I much more prefer 236 00:10:18,840 --> 00:10:21,679 Speaker 1: soups and stir fries and lots of veggie dense meals 237 00:10:21,720 --> 00:10:24,199 Speaker 1: at dinner time. So I think that really making sure 238 00:10:24,240 --> 00:10:26,360 Speaker 1: you've got something set in your calendar to pick your 239 00:10:26,400 --> 00:10:28,920 Speaker 1: own meals each week before the cutoff time is a 240 00:10:28,960 --> 00:10:31,720 Speaker 1: really really practical strategy if you are using these meal 241 00:10:31,800 --> 00:10:34,000 Speaker 1: kits to ensure that you're having a good look through 242 00:10:34,040 --> 00:10:35,920 Speaker 1: what's on off of you're choosing some of the low, 243 00:10:36,080 --> 00:10:38,680 Speaker 1: low calorie options, and you're actually getting foods that you 244 00:10:38,760 --> 00:10:40,679 Speaker 1: enjoy your leaner cuts of meat. You know, often I'll 245 00:10:40,720 --> 00:10:42,360 Speaker 1: make sure I get at least one to two salmon 246 00:10:42,400 --> 00:10:44,600 Speaker 1: options each week, which means that, yes, I do pay 247 00:10:44,600 --> 00:10:46,360 Speaker 1: a little bit more for it, but you know, I 248 00:10:46,400 --> 00:10:48,680 Speaker 1: know that salmon is something that's incredibly healthy, so I 249 00:10:48,679 --> 00:10:50,400 Speaker 1: do want to get my two serves of fishing or 250 00:10:50,440 --> 00:10:52,480 Speaker 1: salmon in a week. So that's something that I'll pay 251 00:10:52,480 --> 00:10:54,400 Speaker 1: a little bit more for, but I actively have to 252 00:10:54,520 --> 00:10:56,760 Speaker 1: choose because the company will never just send me the 253 00:10:56,800 --> 00:11:00,360 Speaker 1: salmon options in the recipe. It's generally always chicken or beef, 254 00:11:00,480 --> 00:11:03,600 Speaker 1: particularly mince type meat as well, because it's a lot cheaper. 255 00:11:03,840 --> 00:11:05,640 Speaker 2: Oh that's interesting. I hadn't thought of that. I like 256 00:11:05,720 --> 00:11:07,679 Speaker 2: that tip, but as also a reference point if you 257 00:11:07,720 --> 00:11:09,920 Speaker 2: ask someone who does like to order the meals online 258 00:11:09,960 --> 00:11:13,040 Speaker 2: for whatever reason, what I would say is that a 259 00:11:13,120 --> 00:11:15,839 Speaker 2: reference to what is a reasonable calorie load from a 260 00:11:15,920 --> 00:11:18,800 Speaker 2: meal is sort of between four and six hundred calories 261 00:11:19,240 --> 00:11:22,520 Speaker 2: and definitely less than say, thirty grams of total fat. 262 00:11:23,040 --> 00:11:26,160 Speaker 2: Was that a fair call, maybe thirty grams of carbohydrate. 263 00:11:26,200 --> 00:11:28,600 Speaker 2: There's some rough guides that I would suggest you look for. 264 00:11:29,400 --> 00:11:31,080 Speaker 1: I think you'd really struggle to get less than thirty 265 00:11:31,080 --> 00:11:33,400 Speaker 1: grams of carbs in one of those meal delivery kits. 266 00:11:33,440 --> 00:11:35,120 Speaker 1: But see how you go. And as I did say, 267 00:11:35,160 --> 00:11:37,199 Speaker 1: it is an easy way to control. I'll just make 268 00:11:37,280 --> 00:11:39,200 Speaker 1: up the rice portion or make up the pass abortion 269 00:11:39,280 --> 00:11:40,920 Speaker 1: cook it all and then sort of see, you know, 270 00:11:41,000 --> 00:11:42,920 Speaker 1: give my husband a bit more, and if there's a 271 00:11:42,920 --> 00:11:44,959 Speaker 1: bit of leftovers from that, I could easily make up, 272 00:11:45,080 --> 00:11:46,760 Speaker 1: you know, throw some of that leftover rice into a 273 00:11:46,840 --> 00:11:49,160 Speaker 1: nice tuna salad bowl the next day. So just because 274 00:11:49,160 --> 00:11:50,760 Speaker 1: you cook it all doesn't mean you have to throw 275 00:11:50,800 --> 00:11:52,360 Speaker 1: it out, and it doesn't mean that you can't use 276 00:11:52,400 --> 00:11:54,480 Speaker 1: it in other meals as well. You don't just have 277 00:11:54,559 --> 00:11:56,280 Speaker 1: to use it, you know, because you've cooked it up. 278 00:11:56,640 --> 00:11:58,280 Speaker 2: That might be quite a strategic way to do it, 279 00:11:58,320 --> 00:11:59,960 Speaker 2: actually is to break them up and if you may 280 00:12:00,120 --> 00:12:04,160 Speaker 2: a larger meal across two and use the heavier carbohydrate load, 281 00:12:04,280 --> 00:12:06,520 Speaker 2: say the rise or the pasta in the lunch meal, 282 00:12:06,559 --> 00:12:09,319 Speaker 2: and then stick to the lighter, smaller meal. That's quite 283 00:12:09,440 --> 00:12:11,320 Speaker 2: a smart way to do it from both a budget 284 00:12:11,360 --> 00:12:13,760 Speaker 2: perspective and then balancing out the calories too, so you 285 00:12:13,800 --> 00:12:16,200 Speaker 2: can absolutely use them. It's just to be aware of 286 00:12:16,240 --> 00:12:18,240 Speaker 2: actually what's going in and taking a closer look when 287 00:12:18,240 --> 00:12:22,559 Speaker 2: it comes to making those options. Absolutely excellent. All right, Well, 288 00:12:22,559 --> 00:12:26,720 Speaker 2: moving on, A very common client case study that presents 289 00:12:26,720 --> 00:12:30,560 Speaker 2: in my clinic is a professional person who is now 290 00:12:30,640 --> 00:12:33,720 Speaker 2: working both at home and then going into the office 291 00:12:33,760 --> 00:12:36,520 Speaker 2: maybe a couple of times a week, and because their 292 00:12:36,600 --> 00:12:40,920 Speaker 2: routine is very different post COVID, they're now really struggling 293 00:12:41,000 --> 00:12:44,600 Speaker 2: to get the balance of nutrition through their day, particularly 294 00:12:44,640 --> 00:12:46,960 Speaker 2: if they're now needing to take food to work or 295 00:12:47,000 --> 00:12:49,320 Speaker 2: make choices in the food court or the cafe, but 296 00:12:49,440 --> 00:12:52,920 Speaker 2: also their movement each day, because when they were at 297 00:12:52,920 --> 00:12:55,000 Speaker 2: home all of the time, they had their routine perhaps 298 00:12:55,080 --> 00:12:56,760 Speaker 2: of where they were doing a walk and maybe getting 299 00:12:56,800 --> 00:12:59,440 Speaker 2: to the gym or doing another workout at home, or 300 00:12:59,480 --> 00:13:01,400 Speaker 2: when they were going to the office every day, they 301 00:13:01,400 --> 00:13:03,360 Speaker 2: sort of knew how many steps they needed to take. 302 00:13:03,440 --> 00:13:05,600 Speaker 2: But I'm seeing a lot of my professionals, you know, 303 00:13:05,640 --> 00:13:08,640 Speaker 2: getting two or three thousand steps per day, which is 304 00:13:08,760 --> 00:13:12,800 Speaker 2: just way too low for someone even if you are exercising, 305 00:13:12,800 --> 00:13:15,120 Speaker 2: as we discussed last week. So a couple of the 306 00:13:15,400 --> 00:13:17,720 Speaker 2: little tricks that I have been using to get my 307 00:13:17,800 --> 00:13:21,160 Speaker 2: clients back on track is to rather than put all 308 00:13:21,200 --> 00:13:23,880 Speaker 2: of their steps together in one swoop. So you get 309 00:13:23,880 --> 00:13:25,760 Speaker 2: to four o'clock and you've done a thousand, and you 310 00:13:25,840 --> 00:13:28,200 Speaker 2: need to do an hour and a half walk, which 311 00:13:28,200 --> 00:13:30,720 Speaker 2: is really just overwhelming and daunting when we're tired and 312 00:13:30,760 --> 00:13:33,360 Speaker 2: busy and getting home late. Is I try and get 313 00:13:33,480 --> 00:13:36,080 Speaker 2: them a target for each portion of the day. So say, 314 00:13:36,160 --> 00:13:38,000 Speaker 2: right before you get to work, you want to have 315 00:13:38,040 --> 00:13:40,080 Speaker 2: done a couple of thousand, maybe going down and getting 316 00:13:40,120 --> 00:13:43,640 Speaker 2: a coffee or parking further away, picking up something for 317 00:13:43,760 --> 00:13:46,760 Speaker 2: lunch later in the day, and then again after lunch, 318 00:13:46,880 --> 00:13:49,760 Speaker 2: making a concerted effort to get up after eating, sitting 319 00:13:49,800 --> 00:13:51,439 Speaker 2: down perhaps at your desk or at the lunch room, 320 00:13:51,480 --> 00:13:53,400 Speaker 2: and then going and doing an errand and getting another 321 00:13:53,440 --> 00:13:56,080 Speaker 2: couple of thousand, So then by the time it gets 322 00:13:56,120 --> 00:13:58,280 Speaker 2: to four or five o'clock in the afternoon, you've sort 323 00:13:58,280 --> 00:14:00,640 Speaker 2: of got six even eight thousand steps, and you're really 324 00:14:00,679 --> 00:14:02,880 Speaker 2: not far off reaching that goal of a minimum of 325 00:14:02,920 --> 00:14:05,560 Speaker 2: say ten to twelve thousand per day. So that's the 326 00:14:05,600 --> 00:14:08,600 Speaker 2: first thing I've been encouraging, and that's a lot less 327 00:14:08,679 --> 00:14:10,440 Speaker 2: daunting than, as I said, trying to get all the 328 00:14:10,480 --> 00:14:13,600 Speaker 2: steps together later when the days run away from you. 329 00:14:14,000 --> 00:14:16,160 Speaker 2: But the other thing I've really been getting clients to 330 00:14:16,160 --> 00:14:20,040 Speaker 2: concentrate on is packing their lunch, because in my experience, 331 00:14:20,080 --> 00:14:22,040 Speaker 2: when we know what we're having to eat for the day, 332 00:14:22,080 --> 00:14:25,160 Speaker 2: we're less tempted by things that cross our pa. We 333 00:14:25,240 --> 00:14:27,040 Speaker 2: don't get to one o'clock at home and think, oh, 334 00:14:27,080 --> 00:14:29,080 Speaker 2: I'm really hungry. I might go down to the cafe 335 00:14:29,120 --> 00:14:31,520 Speaker 2: and order a jumbo chicken snitzl sound with your order 336 00:14:31,560 --> 00:14:33,920 Speaker 2: in uber eight. So it just keeps us on track 337 00:14:33,960 --> 00:14:37,000 Speaker 2: and needing to make fewer decisions through the day, so 338 00:14:37,000 --> 00:14:39,160 Speaker 2: we're more likely to be on track. So there are 339 00:14:39,160 --> 00:14:41,160 Speaker 2: a couple of things I'm finding a working really well 340 00:14:41,200 --> 00:14:43,880 Speaker 2: with my clients as they get back to normality. But 341 00:14:43,960 --> 00:14:46,440 Speaker 2: I wondered, you know, if you had any other tricks 342 00:14:46,480 --> 00:14:48,400 Speaker 2: and tips as well for your office workers. 343 00:14:49,280 --> 00:14:51,120 Speaker 1: Yeah, and I think one of the most important ones 344 00:14:51,240 --> 00:14:54,240 Speaker 1: is listening to your hunger and not eating until you 345 00:14:54,280 --> 00:14:56,200 Speaker 1: are hungry. Often, you know, if we're going back into 346 00:14:56,200 --> 00:14:58,280 Speaker 1: the office, we think, oh, going back into the office, 347 00:14:58,280 --> 00:14:59,960 Speaker 1: I've got this meeting, I've got my emails. You know, 348 00:15:00,040 --> 00:15:01,400 Speaker 1: I don't know what I'm going to eat lunch. So 349 00:15:01,400 --> 00:15:03,360 Speaker 1: they're waking up and they're just eating breakfast for the 350 00:15:03,360 --> 00:15:05,960 Speaker 1: sake of eating breakfast because they're not too sure you know, 351 00:15:06,000 --> 00:15:07,480 Speaker 1: when they might have lunch, or they're like, I don't 352 00:15:07,480 --> 00:15:09,320 Speaker 1: want to go into the office and then be hungry. 353 00:15:09,560 --> 00:15:11,080 Speaker 1: But a lot of the time, if you're waking up 354 00:15:11,080 --> 00:15:13,880 Speaker 1: at five six am quite early in the morning, the 355 00:15:13,960 --> 00:15:15,800 Speaker 1: sooner you start eating, the sooner you're going to get 356 00:15:15,880 --> 00:15:18,080 Speaker 1: hungry and need more snacks and more calories throughout that 357 00:15:18,160 --> 00:15:20,400 Speaker 1: day as well. So I really do think it's important 358 00:15:20,440 --> 00:15:23,240 Speaker 1: to listen to your hunger and only really start to 359 00:15:23,280 --> 00:15:25,360 Speaker 1: eat breakfast when you're hungry. So that might be at 360 00:15:25,400 --> 00:15:27,760 Speaker 1: six am if you wake up and you're feeling really hungry, 361 00:15:28,080 --> 00:15:30,480 Speaker 1: no worries. It also might be at ten am. If 362 00:15:30,520 --> 00:15:32,520 Speaker 1: you wake up, you're pottering around the house, you're getting 363 00:15:32,520 --> 00:15:34,600 Speaker 1: the kids out the door, you're packing lunch, you're commuting 364 00:15:34,600 --> 00:15:36,560 Speaker 1: to work. By the time you actually get down to 365 00:15:36,560 --> 00:15:38,080 Speaker 1: your work, consider it at your computer, it might be 366 00:15:38,160 --> 00:15:40,440 Speaker 1: nine or ten o'clock, or even think about being hungry 367 00:15:40,480 --> 00:15:42,480 Speaker 1: and you're like, oh, now might be a good time 368 00:15:42,480 --> 00:15:44,080 Speaker 1: to have some breakfast, or now might just be a 369 00:15:44,080 --> 00:15:46,240 Speaker 1: good time to have a coffee and a piece of 370 00:15:46,240 --> 00:15:48,360 Speaker 1: fruit or something like that. So I think really being 371 00:15:48,400 --> 00:15:50,960 Speaker 1: in tune with your body and your hunger is something 372 00:15:51,000 --> 00:15:53,680 Speaker 1: that's really really important, not just waking up eating because 373 00:15:53,680 --> 00:15:56,400 Speaker 1: that's what we're so conditioned to do. And then I 374 00:15:56,440 --> 00:15:58,640 Speaker 1: really like your idea of the step goal as well 375 00:15:58,640 --> 00:16:00,640 Speaker 1: and breaking that down throughout the day, but not just 376 00:16:00,640 --> 00:16:03,080 Speaker 1: throughout the day, throughout the week as well, because a 377 00:16:03,120 --> 00:16:05,520 Speaker 1: lot of my female clients suffer from that sort of 378 00:16:05,680 --> 00:16:08,240 Speaker 1: perfectionism like I do myself, where it's a very all 379 00:16:08,320 --> 00:16:10,120 Speaker 1: or nothing. If we're not perfect one day, then we're 380 00:16:10,160 --> 00:16:12,120 Speaker 1: totally off the wagon. And if we're not hitting that 381 00:16:12,160 --> 00:16:14,200 Speaker 1: ten thousand steps one or two days in a row, 382 00:16:14,280 --> 00:16:15,720 Speaker 1: a lot of clients will get in their head and 383 00:16:15,760 --> 00:16:18,160 Speaker 1: sort of think, well, I've already ruined this week, what's 384 00:16:18,200 --> 00:16:20,280 Speaker 1: the point? So I sort of like to average the 385 00:16:20,280 --> 00:16:22,560 Speaker 1: steps out over the seven days. So if one day 386 00:16:22,560 --> 00:16:24,640 Speaker 1: on the weekend you're going for a nice long hike, 387 00:16:24,720 --> 00:16:26,560 Speaker 1: all you're taking your family out to the park, and 388 00:16:26,600 --> 00:16:28,440 Speaker 1: you're playing soccer for two or three hours, you might 389 00:16:28,440 --> 00:16:31,040 Speaker 1: get fifteen thousand steps on a Saturday or fifteen thousand 390 00:16:31,080 --> 00:16:33,080 Speaker 1: on a Sunday, which is awesome. And if you only 391 00:16:33,080 --> 00:16:35,360 Speaker 1: get five thousand on a Monday, that's okay. We can 392 00:16:35,400 --> 00:16:36,960 Speaker 1: average that out through the week as well. 393 00:16:37,640 --> 00:16:40,920 Speaker 2: That just reminded me of office workers. There's the coffee break, 394 00:16:41,640 --> 00:16:44,160 Speaker 2: so you might have a coffee to get you to work, 395 00:16:44,200 --> 00:16:46,320 Speaker 2: which I'm in full support of, but then at nine 396 00:16:46,400 --> 00:16:49,440 Speaker 2: or ten, a colleague we'll go for a coffee, and 397 00:16:49,600 --> 00:16:52,080 Speaker 2: because it's social and it's nice to get out, you 398 00:16:52,160 --> 00:16:53,760 Speaker 2: sort of go again, and then before you know it, 399 00:16:53,800 --> 00:16:56,640 Speaker 2: you've had another coffee, which is equivalent to a slice 400 00:16:56,640 --> 00:16:58,320 Speaker 2: of bread of calories if you have a latte or 401 00:16:58,320 --> 00:17:00,800 Speaker 2: a cappuccino. And then of course if someone orders banana 402 00:17:00,800 --> 00:17:03,440 Speaker 2: bread or the muffin, or there's a delicious looking pastry. 403 00:17:03,480 --> 00:17:06,359 Speaker 2: So I think be very mindful of the effect of others. 404 00:17:06,359 --> 00:17:09,399 Speaker 2: One of the biggest predictors of eating behavior is others 405 00:17:09,400 --> 00:17:12,280 Speaker 2: eating around us. And so even if you have the 406 00:17:12,320 --> 00:17:15,400 Speaker 2: best of intentions and you're not hungry and you go 407 00:17:15,440 --> 00:17:17,800 Speaker 2: with others eating, it's going to be really quite challenging. 408 00:17:17,840 --> 00:17:20,320 Speaker 2: So know your low calorie options. Know that you can 409 00:17:20,359 --> 00:17:22,880 Speaker 2: get a herbal tea. Know that you can get a piccolo, 410 00:17:22,960 --> 00:17:26,000 Speaker 2: which is minimal calories. Know that if you are really desperate, 411 00:17:26,000 --> 00:17:28,040 Speaker 2: a little biscotti isn't the end of the world. So 412 00:17:28,119 --> 00:17:31,560 Speaker 2: when you are in those situations where everyone's having something 413 00:17:31,560 --> 00:17:33,359 Speaker 2: and you kind of don't want to miss out, you 414 00:17:33,480 --> 00:17:35,679 Speaker 2: also know what are the better options so that you 415 00:17:35,680 --> 00:17:38,399 Speaker 2: can indulge but not overblow the calories. Because if you have, 416 00:17:38,480 --> 00:17:41,240 Speaker 2: say another extra coffee and a slice of banana bread, 417 00:17:41,320 --> 00:17:43,639 Speaker 2: there's five hundred calories extra and that's just been a 418 00:17:43,640 --> 00:17:47,160 Speaker 2: snack before ten o'clock. So be aware of the influence 419 00:17:47,200 --> 00:17:49,320 Speaker 2: of your colleagues on your eating behavior. 420 00:17:49,880 --> 00:17:51,640 Speaker 1: Absolutely. And I was very much one of those ones 421 00:17:51,640 --> 00:17:53,200 Speaker 1: when I used to work at the hospital SUSI, where 422 00:17:53,200 --> 00:17:55,359 Speaker 1: I didn't want to miss out, so I swapped my 423 00:17:55,560 --> 00:17:57,439 Speaker 1: coffee that I would have every morning just for a 424 00:17:57,440 --> 00:17:59,240 Speaker 1: green tea. I drive into work and have sip on 425 00:17:59,240 --> 00:18:01,399 Speaker 1: my green tea was waiting in traffic they time I 426 00:18:01,440 --> 00:18:03,320 Speaker 1: got into work, and then I would have my breakfast 427 00:18:03,320 --> 00:18:06,359 Speaker 1: around seven thirty versus six am before I left the house. 428 00:18:06,560 --> 00:18:08,280 Speaker 1: Used to take me about a forty five minute commute 429 00:18:08,320 --> 00:18:10,119 Speaker 1: to get into the hospital, fifteen minutes to walk up 430 00:18:10,119 --> 00:18:12,239 Speaker 1: to the hospital. I'd got some steps in. All I'd 431 00:18:12,240 --> 00:18:14,080 Speaker 1: had was a herbal tea. By the time I sat 432 00:18:14,080 --> 00:18:16,199 Speaker 1: down at my desk opened up my emails, I thought, oh, 433 00:18:16,240 --> 00:18:18,520 Speaker 1: I'm feeling a bit peckish. Now I'll eat my breakfast. 434 00:18:18,600 --> 00:18:20,520 Speaker 1: And then when everyone went to get their nine ten 435 00:18:20,520 --> 00:18:22,560 Speaker 1: o'clock coffee, I was on board with that and I'd 436 00:18:22,560 --> 00:18:24,639 Speaker 1: go and enjoy that as well. And I always had 437 00:18:24,640 --> 00:18:26,359 Speaker 1: a little fruit, so i'd eat munch on my piece 438 00:18:26,359 --> 00:18:28,280 Speaker 1: of fruit while I was waiting in the line. Everyone 439 00:18:28,320 --> 00:18:30,240 Speaker 1: else wo'd pick up little protein balls or you know, 440 00:18:30,359 --> 00:18:32,560 Speaker 1: slice of banana bread or something like that. But I 441 00:18:32,600 --> 00:18:34,880 Speaker 1: did that really good habit linking where I always wanted 442 00:18:34,880 --> 00:18:36,600 Speaker 1: to aim for at least one piece of fresh fruit 443 00:18:36,600 --> 00:18:38,160 Speaker 1: a day, and that was always while I was sort 444 00:18:38,160 --> 00:18:40,800 Speaker 1: of chatting in line with colleagues and waiting for my coffee, 445 00:18:40,840 --> 00:18:42,320 Speaker 1: And that was sort of what I used to do 446 00:18:42,400 --> 00:18:43,639 Speaker 1: is like a fruit and a piece of coffee for 447 00:18:43,720 --> 00:18:46,400 Speaker 1: morning tea where and again that's okay because I'm quite 448 00:18:46,400 --> 00:18:49,080 Speaker 1: a tall person, I'm quite active as well. Maybe that's 449 00:18:49,119 --> 00:18:51,400 Speaker 1: a little bit over some people's requirements. So not saying 450 00:18:51,400 --> 00:18:53,840 Speaker 1: that that's a great idea for every single person, but 451 00:18:54,000 --> 00:18:55,760 Speaker 1: as you mentioned, like I did tend to take out 452 00:18:55,760 --> 00:18:58,200 Speaker 1: my morning coffee in order to have it at morning 453 00:18:58,240 --> 00:19:00,879 Speaker 1: tea time as a social thing other than doubling up 454 00:19:00,880 --> 00:19:03,480 Speaker 1: on that, because as you mentioned, just a genuine milky 455 00:19:03,480 --> 00:19:06,239 Speaker 1: coffee full cream milk can be what one twenty one 456 00:19:06,320 --> 00:19:08,800 Speaker 1: fifty calories, and then you know they get those enormous 457 00:19:08,800 --> 00:19:11,680 Speaker 1: ones that like Starbucks as well, and if you start 458 00:19:11,680 --> 00:19:13,719 Speaker 1: to add things like syrup and hazel nut, and that's 459 00:19:13,800 --> 00:19:15,840 Speaker 1: living into it. You're getting up to, you know, two 460 00:19:15,880 --> 00:19:17,960 Speaker 1: three hundred calories and just a coffee and. 461 00:19:17,920 --> 00:19:20,680 Speaker 2: Someone we don't always realize what milk and things they're using. 462 00:19:20,760 --> 00:19:24,320 Speaker 2: So sometimes a Barista almond latte taste so good because 463 00:19:24,320 --> 00:19:26,800 Speaker 2: it's a sweetened dilmond milk, and that's why it's so 464 00:19:26,880 --> 00:19:28,600 Speaker 2: amazing and we love it. But I think the other 465 00:19:28,640 --> 00:19:31,439 Speaker 2: thing is we're not preaching purism you know, if you 466 00:19:31,520 --> 00:19:34,159 Speaker 2: really enjoy having a muffin or a banana bread, I 467 00:19:34,160 --> 00:19:36,240 Speaker 2: would say, just isolate the day that you have it, 468 00:19:36,280 --> 00:19:38,879 Speaker 2: so it's very clear that on Friday you share that 469 00:19:38,920 --> 00:19:40,920 Speaker 2: with a friend or just doing it once a week. 470 00:19:40,960 --> 00:19:43,800 Speaker 2: Otherwise you'll play constant mind games with yourself, so you'll 471 00:19:43,840 --> 00:19:45,359 Speaker 2: be like, I'm not going to have it. I'm not 472 00:19:45,359 --> 00:19:46,760 Speaker 2: going to have it. Okay, I'm going to have it, 473 00:19:46,800 --> 00:19:48,800 Speaker 2: and then you feel guilty and then you just write 474 00:19:48,800 --> 00:19:51,560 Speaker 2: the whole week off. So's it's important to establish a 475 00:19:51,640 --> 00:19:54,399 Speaker 2: rule for yourself that you're happy with that directs it 476 00:19:54,520 --> 00:19:57,160 Speaker 2: based on something you really enjoy. So ask this question, 477 00:19:57,240 --> 00:19:59,840 Speaker 2: do I really get that much enjoyment out of that muffin, 478 00:20:00,040 --> 00:20:01,959 Speaker 2: that banana bread, or whatever it is that slips in 479 00:20:01,960 --> 00:20:04,320 Speaker 2: when you are at work, might be a cafe meal 480 00:20:04,440 --> 00:20:06,480 Speaker 2: or a breakfast store, a lunch at the food court. 481 00:20:06,720 --> 00:20:09,480 Speaker 2: And then just isolate it to once once a week 482 00:20:09,560 --> 00:20:12,320 Speaker 2: is a special thing. So you know every Friday or 483 00:20:12,359 --> 00:20:14,679 Speaker 2: every Monday, because you work with a colleague that you 484 00:20:14,760 --> 00:20:16,880 Speaker 2: enjoy doing it with, you do that, but the rest 485 00:20:16,880 --> 00:20:18,840 Speaker 2: of the time you're on track, and we can't tell 486 00:20:18,880 --> 00:20:20,960 Speaker 2: you what those rules are. It's about working out what's 487 00:20:21,000 --> 00:20:23,760 Speaker 2: going to suit you best and really identifying what you 488 00:20:23,920 --> 00:20:26,080 Speaker 2: enjoy most. But as a rule, I might say to clients, 489 00:20:26,119 --> 00:20:27,919 Speaker 2: you know, why don't you enjoy something at the cafe 490 00:20:27,960 --> 00:20:29,520 Speaker 2: once a week and have that is your day, So 491 00:20:29,640 --> 00:20:32,120 Speaker 2: not every day you're playing mind games with yourself about 492 00:20:32,119 --> 00:20:33,240 Speaker 2: whether or not you should have it. 493 00:20:34,000 --> 00:20:36,760 Speaker 1: Absolutely, And now we're talking about drinks, Susie. That brings 494 00:20:36,800 --> 00:20:39,760 Speaker 1: us onto our product of the week. You found some 495 00:20:39,840 --> 00:20:42,600 Speaker 1: Avalanche collagen smoothies. I think we picked them up at Woolworst, 496 00:20:42,640 --> 00:20:44,840 Speaker 1: didn't we? So give me a rundown on that. I 497 00:20:44,880 --> 00:20:47,000 Speaker 1: know that collagen is all the buzz at the moment. 498 00:20:47,240 --> 00:20:49,399 Speaker 1: How do we feel about these? I think they're smoothie? 499 00:20:49,400 --> 00:20:50,880 Speaker 1: Aren't they think you make them up yourself. 500 00:20:51,240 --> 00:20:53,479 Speaker 2: It's funny because when I sent this to you, I 501 00:20:53,520 --> 00:20:55,320 Speaker 2: had just assumed they were the hot chocolates. And it 502 00:20:55,320 --> 00:20:57,520 Speaker 2: wasn't until he started to do some more research for 503 00:20:57,600 --> 00:21:01,080 Speaker 2: today's episode that I thought, oh, hang on, they're actually 504 00:21:01,080 --> 00:21:04,440 Speaker 2: not even hot chocolates. Because this product from Avalanche went 505 00:21:04,800 --> 00:21:07,320 Speaker 2: gang busters last year. It got a cult like following 506 00:21:07,359 --> 00:21:09,920 Speaker 2: because it was a really low calorie hot chocolate drink 507 00:21:09,960 --> 00:21:12,720 Speaker 2: that didn't taste sweetened. People could have it, you know, 508 00:21:12,760 --> 00:21:16,119 Speaker 2: for minimal carbohydrates, mineral calories. It's a New Zealand company 509 00:21:16,119 --> 00:21:18,240 Speaker 2: to the best of my knowledge, and I had noticed 510 00:21:18,240 --> 00:21:21,960 Speaker 2: this collagen product popped up a few months ago and 511 00:21:22,000 --> 00:21:24,159 Speaker 2: I hadn't really taken a hugely close look at it. 512 00:21:24,400 --> 00:21:25,560 Speaker 2: And then when I had to look, as I said, 513 00:21:25,600 --> 00:21:27,520 Speaker 2: it's not even a hot chocolate drink. It's a smoothie, 514 00:21:27,520 --> 00:21:30,679 Speaker 2: a collagen smoothie. They're available in Woolworth, so I'm not 515 00:21:30,680 --> 00:21:33,280 Speaker 2: sure if they're available in Coals. I haven't seen them. 516 00:21:33,520 --> 00:21:36,639 Speaker 2: There's minimal information online about them. We've really had to 517 00:21:36,680 --> 00:21:39,960 Speaker 2: fish around to get the nutritionals. But the message of 518 00:21:40,000 --> 00:21:43,080 Speaker 2: them is that they're marketing based on collagen protein. So 519 00:21:43,119 --> 00:21:46,280 Speaker 2: of course there's a lot of talk around about as 520 00:21:46,280 --> 00:21:50,280 Speaker 2: an anti aging strategy, should ingesting collagen help to reverse 521 00:21:50,280 --> 00:21:53,520 Speaker 2: the aging process and help restore collagen. Now, collagen is 522 00:21:53,520 --> 00:21:56,199 Speaker 2: a protein that is involved in new cell generation, and 523 00:21:56,480 --> 00:21:59,639 Speaker 2: as we age and particularly go through menopause, we have 524 00:21:59,680 --> 00:22:02,960 Speaker 2: a significant reduction in collagen production, which is blamed for 525 00:22:03,040 --> 00:22:06,080 Speaker 2: sort of sallow skin and lines and wrinkles as we 526 00:22:06,080 --> 00:22:09,840 Speaker 2: get older. So it's argued or the beauty industry really 527 00:22:09,840 --> 00:22:13,080 Speaker 2: pushes having collagen as part of our dietary intake to 528 00:22:13,160 --> 00:22:16,160 Speaker 2: help reduce this and reduce the visible signs of aging. Now, 529 00:22:16,440 --> 00:22:19,280 Speaker 2: this specific smooth is available in that section where they 530 00:22:19,320 --> 00:22:22,320 Speaker 2: sell like the pre made hot chocolates, just usually near 531 00:22:22,359 --> 00:22:25,760 Speaker 2: the coffee and tea section. In this particular one, there's 532 00:22:25,880 --> 00:22:28,919 Speaker 2: seven sachets of this smoothie that sell for retail for 533 00:22:28,960 --> 00:22:31,600 Speaker 2: about seven dollars, which comes in at about a dollar 534 00:22:31,600 --> 00:22:34,240 Speaker 2: a smoothie, which I think is quite expensive as a 535 00:22:34,240 --> 00:22:37,440 Speaker 2: household product, but I guess when you break it down individually, 536 00:22:37,520 --> 00:22:39,480 Speaker 2: it's relatively cheap. If you are going and buying a 537 00:22:39,560 --> 00:22:41,959 Speaker 2: smoothie from it as a juice bar, and there are 538 00:22:41,960 --> 00:22:44,719 Speaker 2: only eighty four calories. They come in at ten grams 539 00:22:44,720 --> 00:22:47,800 Speaker 2: of protein total, and then they claim on it it's 540 00:22:47,840 --> 00:22:50,960 Speaker 2: got five grams of collagen. Now it's not specifically labeled. 541 00:22:51,280 --> 00:22:53,600 Speaker 2: The type of collagen is not labeled either. It just 542 00:22:53,600 --> 00:22:56,760 Speaker 2: says twenty two percent collagen. It's got eight grams of 543 00:22:56,800 --> 00:23:00,000 Speaker 2: carbohydrate and five point nine grams of sugars coming primarily 544 00:23:00,080 --> 00:23:03,480 Speaker 2: from glucose syrup, a sweetener is what's being used to 545 00:23:03,520 --> 00:23:06,679 Speaker 2: make it taste sweet without the calories. I'm sort of 546 00:23:06,720 --> 00:23:08,720 Speaker 2: on the fence with it. You know, I haven't tried it. 547 00:23:08,800 --> 00:23:12,440 Speaker 2: I'll be completely transparent on that. I don't know how 548 00:23:12,480 --> 00:23:15,560 Speaker 2: it tastes. In general, these products are known for tasting 549 00:23:15,600 --> 00:23:18,200 Speaker 2: pretty good. I guess the question is is it going 550 00:23:18,280 --> 00:23:21,560 Speaker 2: to give you any real health benefit with this collagen added? 551 00:23:22,000 --> 00:23:25,560 Speaker 2: There's a little bit of evidence. You know, your understanding 552 00:23:25,560 --> 00:23:28,720 Speaker 2: about the role of collagen in muscle cell regeneration and 553 00:23:28,760 --> 00:23:31,440 Speaker 2: recovery is a bit better than mine. I can't see 554 00:23:31,440 --> 00:23:34,040 Speaker 2: anything really wrong with it. Would I'll be encouraging people 555 00:23:34,040 --> 00:23:37,200 Speaker 2: to buy it, probably not. I wouldn't be prescribing it. 556 00:23:37,240 --> 00:23:39,719 Speaker 2: What do you any damage if you enjoy having it. 557 00:23:39,720 --> 00:23:42,080 Speaker 2: It's giving you ten grams of protein, so reasonable as 558 00:23:42,240 --> 00:23:46,200 Speaker 2: a post workout recovery. But whether it's going to actually 559 00:23:46,240 --> 00:23:49,120 Speaker 2: help build collagen, the jury is really out because there's 560 00:23:49,160 --> 00:23:51,960 Speaker 2: a lot of debate in scientific circles about whether collagen 561 00:23:52,000 --> 00:23:55,720 Speaker 2: we ingest orally actually makes its way into the metabolic 562 00:23:55,760 --> 00:23:59,159 Speaker 2: systems that would help in collagen production, and specifically in 563 00:23:59,160 --> 00:24:02,359 Speaker 2: this product. We don't know the type of collagen being used, 564 00:24:02,400 --> 00:24:06,320 Speaker 2: whether it's the peptide, whether it's there's different types, so 565 00:24:06,359 --> 00:24:08,000 Speaker 2: it's hard for us to make that call and at 566 00:24:08,040 --> 00:24:09,520 Speaker 2: five grams, I would say it's a little bit on 567 00:24:09,520 --> 00:24:11,119 Speaker 2: the low side, but I would also say it's not 568 00:24:11,160 --> 00:24:13,240 Speaker 2: going to hurt you. What do you think? 569 00:24:13,880 --> 00:24:16,320 Speaker 1: Yeah, absolutely, And we just look at the nutritionals of 570 00:24:16,400 --> 00:24:19,160 Speaker 1: the product, you know, eighty five calories dollar per sachet, 571 00:24:19,520 --> 00:24:21,920 Speaker 1: ten grams of protein's actually quite good, only about six 572 00:24:21,960 --> 00:24:24,520 Speaker 1: grams of sugar. I mean, it's a lot cheaper, and 573 00:24:24,640 --> 00:24:26,720 Speaker 1: probably the nutrition might be a little bit pretty much 574 00:24:26,720 --> 00:24:28,560 Speaker 1: on par or maybe even a little bit better than 575 00:24:28,640 --> 00:24:30,879 Speaker 1: getting a hot chocolate from a cafe or something like that. 576 00:24:30,920 --> 00:24:33,359 Speaker 1: So I don't think just looking at that the nutrition 577 00:24:33,440 --> 00:24:35,560 Speaker 1: analysis in general, I don't think it's a bad product. 578 00:24:35,720 --> 00:24:38,360 Speaker 1: But I think the real question is the collagen. Does 579 00:24:38,200 --> 00:24:40,679 Speaker 1: that actually do anything? And as we said, it doesn't, 580 00:24:40,760 --> 00:24:42,840 Speaker 1: it's not going to do you any harm. But I 581 00:24:42,880 --> 00:24:44,440 Speaker 1: think a lot of people there's a lot of hype 582 00:24:44,440 --> 00:24:47,480 Speaker 1: around collagen where we just don't have that research to 583 00:24:47,520 --> 00:24:49,560 Speaker 1: really back it up. So where there is a few 584 00:24:49,640 --> 00:24:52,720 Speaker 1: small studies that have been done are really around the 585 00:24:53,359 --> 00:24:56,800 Speaker 1: adding hydration to the skin and skin elasticity. So still 586 00:24:56,840 --> 00:24:58,679 Speaker 1: a lot of these studies have been some of them 587 00:24:58,720 --> 00:25:00,760 Speaker 1: are industry funded as well. We just need to be 588 00:25:00,800 --> 00:25:03,520 Speaker 1: careful about that because the companies that are funding them 589 00:25:03,560 --> 00:25:07,000 Speaker 1: are there's sort of that bias there. So skin moisture, 590 00:25:07,080 --> 00:25:10,040 Speaker 1: elasticity and skin hydration is where there's a little bit 591 00:25:10,040 --> 00:25:13,520 Speaker 1: of research around collagen supplementation. Really in terms of like 592 00:25:13,560 --> 00:25:16,840 Speaker 1: preventing wrinkles. I haven't seen any studies, even even small 593 00:25:16,880 --> 00:25:19,159 Speaker 1: small studies. And the other big thing that it is 594 00:25:19,200 --> 00:25:23,000 Speaker 1: helpful for collagen is in terms of injury recovery. But again, 595 00:25:23,040 --> 00:25:25,360 Speaker 1: a lot of the research really states at least fifteen 596 00:25:25,400 --> 00:25:29,240 Speaker 1: to twenty five grams of hydrogelyzed collagen. So this product 597 00:25:29,280 --> 00:25:31,200 Speaker 1: just wouldn't be anywhere near that. You'd have to take, 598 00:25:31,240 --> 00:25:33,879 Speaker 1: you know, three four of the sachets a day where 599 00:25:34,240 --> 00:25:36,040 Speaker 1: you would be just blowing out your calories with that, 600 00:25:36,080 --> 00:25:38,159 Speaker 1: you know, you'd be three four hundred calories needed in 601 00:25:38,200 --> 00:25:40,480 Speaker 1: that plus the expense of it versus just a pure 602 00:25:40,480 --> 00:25:42,880 Speaker 1: collagen powder. And I think the other thing is, yes, 603 00:25:42,960 --> 00:25:45,280 Speaker 1: the protein is good in this product, but the third 604 00:25:45,440 --> 00:25:48,080 Speaker 1: ingredient is actually way protein. So the majority of the 605 00:25:48,119 --> 00:25:51,200 Speaker 1: protein source I think is probably coming from, yes, the collagen, 606 00:25:51,240 --> 00:25:53,440 Speaker 1: but also the way and what a lot of people 607 00:25:53,440 --> 00:25:55,480 Speaker 1: don't understand with collagen is that it is not a 608 00:25:55,520 --> 00:25:58,639 Speaker 1: complete amino acid. So you couldn't use collagen as of 609 00:25:58,680 --> 00:26:02,240 Speaker 1: replacements for sake protein powder or as something that's going 610 00:26:02,320 --> 00:26:04,920 Speaker 1: to be helpful for a post workout nutrition because it's 611 00:26:04,920 --> 00:26:06,800 Speaker 1: not a complete amino acid, so we're not getting in 612 00:26:06,840 --> 00:26:09,040 Speaker 1: all of that nutrition that we need. There is a 613 00:26:09,040 --> 00:26:11,200 Speaker 1: lot of hype around collagen. I'm excited to see whether 614 00:26:11,320 --> 00:26:13,480 Speaker 1: research does go. I don't think it's going to do 615 00:26:13,600 --> 00:26:16,640 Speaker 1: you any harm, But in terms of the dose in 616 00:26:16,640 --> 00:26:18,520 Speaker 1: this certain product, I just don't think it's going to 617 00:26:18,560 --> 00:26:21,120 Speaker 1: be high enough to really see any really see any 618 00:26:21,160 --> 00:26:23,520 Speaker 1: benefit long term. But again, I think if it tastes 619 00:26:23,520 --> 00:26:26,320 Speaker 1: good and you know, the nutrition analysis isn't too bad 620 00:26:26,359 --> 00:26:29,000 Speaker 1: on it, and it's something that you know you're choosing 621 00:26:29,040 --> 00:26:32,199 Speaker 1: this instead of say a bottle of coke or something 622 00:26:32,280 --> 00:26:34,120 Speaker 1: like that, it's probably going to be a better option, 623 00:26:34,160 --> 00:26:35,879 Speaker 1: right because the sugar content is not too bad, the 624 00:26:35,920 --> 00:26:37,800 Speaker 1: protein and it's actually quite good. It might keep you 625 00:26:37,840 --> 00:26:40,320 Speaker 1: full of for longer, And from a cost perspective, if 626 00:26:40,359 --> 00:26:41,760 Speaker 1: you're on a bit of a budget, it's probably a 627 00:26:41,800 --> 00:26:44,040 Speaker 1: lot cheaper than going down to the coffee shop and 628 00:26:44,119 --> 00:26:46,919 Speaker 1: ordering coffee or a takeaway hot chocolate or something like that. 629 00:26:46,960 --> 00:26:48,879 Speaker 1: So I'm definitely not opposed to it, but I just 630 00:26:48,880 --> 00:26:50,720 Speaker 1: think the collagen part of it in it is just 631 00:26:50,760 --> 00:26:52,640 Speaker 1: a little bit of fancy marketing. And as you said, 632 00:26:52,760 --> 00:26:55,680 Speaker 1: they didn't really tell us the collagen source, where it's from, 633 00:26:56,040 --> 00:26:57,960 Speaker 1: how much is in there. It really just says collagen. 634 00:26:58,000 --> 00:27:00,399 Speaker 1: It's a second ingredient at twenty two percent. So I 635 00:27:00,440 --> 00:27:02,879 Speaker 1: do think the market the company is being a bit 636 00:27:02,920 --> 00:27:05,080 Speaker 1: funny with their marketing to get in that sort of 637 00:27:05,119 --> 00:27:08,200 Speaker 1: consume a hype around collagen, and we just don't really 638 00:27:08,200 --> 00:27:11,760 Speaker 1: have enough there yet to recommend it as a product 639 00:27:11,760 --> 00:27:12,760 Speaker 1: with a clinical benefit. 640 00:27:12,800 --> 00:27:15,000 Speaker 2: Put it that way, And I'm just thinking where I 641 00:27:15,000 --> 00:27:17,680 Speaker 2: would even use it with clients. I'm thinking possibly I 642 00:27:17,680 --> 00:27:20,600 Speaker 2: wouldn't use it as that after dinner sweet thing because 643 00:27:20,640 --> 00:27:23,919 Speaker 2: it's not nutritionally there's no reason to do that. Perhaps 644 00:27:23,960 --> 00:27:26,639 Speaker 2: if someone wanted something as an afternoon tea with a 645 00:27:26,640 --> 00:27:28,399 Speaker 2: handful of nuts, you know, I'd get a bit of 646 00:27:28,400 --> 00:27:31,000 Speaker 2: protein from that. But as I said, I wouldn't be 647 00:27:31,040 --> 00:27:34,040 Speaker 2: something I actively prescribed, And if someone want to choose it, 648 00:27:34,040 --> 00:27:35,280 Speaker 2: I would say, it's up to you, But I don't 649 00:27:35,280 --> 00:27:37,720 Speaker 2: think it's giving you the specific benefit of collagen. I 650 00:27:37,720 --> 00:27:40,960 Speaker 2: think it's more a reasonably low calorie product if you wanted. 651 00:27:41,000 --> 00:27:42,760 Speaker 2: But you know, the best things I would say for 652 00:27:42,840 --> 00:27:45,520 Speaker 2: the skin, if you're wanting skin hell, the best thing 653 00:27:45,520 --> 00:27:47,480 Speaker 2: you can do is load up on those really brightly 654 00:27:47,520 --> 00:27:52,480 Speaker 2: colored fruits and veggies like carrots, red capsicum berries like 655 00:27:52,560 --> 00:27:54,720 Speaker 2: these are the ones that are actually proven to improve 656 00:27:54,760 --> 00:27:56,960 Speaker 2: the look and feel of the skin. And of course, 657 00:27:57,040 --> 00:28:00,040 Speaker 2: fish like oily fish. If you love sardines, sad and 658 00:28:00,080 --> 00:28:02,000 Speaker 2: then like having that three or four times a week 659 00:28:02,320 --> 00:28:04,120 Speaker 2: is one of the most powerful things you can do 660 00:28:04,160 --> 00:28:06,840 Speaker 2: for your skin health. I would say, above and beyond 661 00:28:07,280 --> 00:28:10,919 Speaker 2: any potential benefit of college and supplement. So that's my personal. 662 00:28:10,560 --> 00:28:14,119 Speaker 1: Tip absolutely, And even looking at environmental triggers. You know, 663 00:28:14,160 --> 00:28:16,679 Speaker 1: are you wearing sunscreen every single day? Do you smoke? 664 00:28:17,040 --> 00:28:19,399 Speaker 1: You know, are you living somewhere that's highly polluted? All 665 00:28:19,440 --> 00:28:21,280 Speaker 1: of those things that have been shown in the research, 666 00:28:21,320 --> 00:28:23,920 Speaker 1: there's actually research to support it, that make a huge 667 00:28:23,920 --> 00:28:27,120 Speaker 1: significant impact on your skin health, regardless of any sort 668 00:28:27,160 --> 00:28:29,000 Speaker 1: of nutrition as well. So I think that you know, 669 00:28:29,080 --> 00:28:31,479 Speaker 1: if you're somebody that smokes, you don't wear sunscreen, you're 670 00:28:31,480 --> 00:28:33,159 Speaker 1: out in the sun a lot of the time, and 671 00:28:33,200 --> 00:28:35,440 Speaker 1: you just try to take these high doses of collagen. 672 00:28:35,480 --> 00:28:37,680 Speaker 1: I don't really think you're really going to get much 673 00:28:37,720 --> 00:28:39,760 Speaker 1: benefit from that. So there is so much we can 674 00:28:39,760 --> 00:28:41,920 Speaker 1: always do, as we say, Susie, to build that healthy 675 00:28:42,000 --> 00:28:44,800 Speaker 1: foundation first and add a couple of little sprinkles on top, 676 00:28:44,880 --> 00:28:47,320 Speaker 1: such as collagen may be beneficient for some people, but 677 00:28:47,400 --> 00:28:49,920 Speaker 1: I really think the dose and the type of collagen 678 00:28:49,960 --> 00:28:52,239 Speaker 1: is something that's incredibly important, and I just don't think 679 00:28:52,280 --> 00:28:53,880 Speaker 1: we're going to see that in this type of product. 680 00:28:54,480 --> 00:28:57,120 Speaker 2: No fair enough agree so, and that links in really 681 00:28:57,120 --> 00:28:59,000 Speaker 2: well to our listener question of the week that came 682 00:28:59,080 --> 00:29:02,080 Speaker 2: through writing The Big and it was all about protein shakes. 683 00:29:02,600 --> 00:29:04,760 Speaker 2: Should they be taken after a workout? And this is 684 00:29:04,800 --> 00:29:07,080 Speaker 2: a common question I have online whenever I go to 685 00:29:07,120 --> 00:29:10,040 Speaker 2: Open Questions, people are asking me what protein powder do 686 00:29:10,080 --> 00:29:12,280 Speaker 2: they use? How do they use it? Now? A lot 687 00:29:12,280 --> 00:29:16,400 Speaker 2: of your clients are training regularly in the gym, more 688 00:29:16,440 --> 00:29:20,120 Speaker 2: so than mine, even though I'd love them too. What 689 00:29:20,440 --> 00:29:23,360 Speaker 2: is your personal advice when it comes to protein shakes? 690 00:29:24,000 --> 00:29:27,160 Speaker 1: Most of my clients, I'd say probably sixty to seventy 691 00:29:27,200 --> 00:29:29,720 Speaker 1: percent of my clients will use a protein powder, but 692 00:29:29,800 --> 00:29:32,480 Speaker 1: not as a protein shake. So where the research is 693 00:29:32,480 --> 00:29:35,320 Speaker 1: really strong, Susie in terms of sports nutrition and fat loss, 694 00:29:35,520 --> 00:29:38,120 Speaker 1: is that an even distribution of protein throughout the day 695 00:29:38,200 --> 00:29:41,600 Speaker 1: is incredibly beneficial AFRAM metabolic health and beef for fat loss. 696 00:29:41,760 --> 00:29:44,240 Speaker 1: So where a lot of my clients, being female, struggle 697 00:29:44,320 --> 00:29:46,280 Speaker 1: to get that protein in is at breakfast time. So 698 00:29:46,320 --> 00:29:48,080 Speaker 1: I don't give them protein shakes after they go to 699 00:29:48,120 --> 00:29:50,000 Speaker 1: the gym. I'd just add a little bit of protein 700 00:29:50,040 --> 00:29:53,160 Speaker 1: powder into their breakfast, particularly if there's someone who doesn't 701 00:29:53,160 --> 00:29:55,560 Speaker 1: eat eggs or doesn't eatdairy, because there are two biggest 702 00:29:55,560 --> 00:29:58,200 Speaker 1: protein sources at breakfast. So instead of them just having 703 00:29:58,200 --> 00:30:00,120 Speaker 1: a bowl of cereal with almond milk safe I do 704 00:30:00,200 --> 00:30:01,880 Speaker 1: and eat dairy, I'll stair through a little bit of 705 00:30:01,960 --> 00:30:05,200 Speaker 1: vegan protein powder, or even if they're having something like 706 00:30:05,240 --> 00:30:07,240 Speaker 1: some porridge or some rolled oats, which is an incredibly 707 00:30:07,280 --> 00:30:10,880 Speaker 1: healthy breakfast option. Again, we're probably lacking that protein that 708 00:30:10,920 --> 00:30:13,200 Speaker 1: I'm really looking for from the majority of my clients 709 00:30:13,200 --> 00:30:15,840 Speaker 1: about twenty to thirty grams in their breakfast. So I 710 00:30:15,960 --> 00:30:18,560 Speaker 1: like to use protein as an addition to an already 711 00:30:18,600 --> 00:30:22,040 Speaker 1: healthy diet for my active females that are actively trying 712 00:30:22,040 --> 00:30:24,440 Speaker 1: to build muscle mass or actively trying to lose fat, 713 00:30:24,560 --> 00:30:27,040 Speaker 1: because that even distribution of protein throughout the day is 714 00:30:27,080 --> 00:30:29,440 Speaker 1: so incredibly important, and a lot of people, you know, 715 00:30:29,560 --> 00:30:30,920 Speaker 1: unless you want to go and eat four eggs for 716 00:30:30,960 --> 00:30:33,479 Speaker 1: breakfast every single day, I'll throw egg whites into your 717 00:30:33,560 --> 00:30:35,840 Speaker 1: smoothie every morning. They do really have a hard time 718 00:30:35,880 --> 00:30:39,000 Speaker 1: getting that protein intake up. But it is absolutely not essential. 719 00:30:39,000 --> 00:30:40,280 Speaker 1: I have a lot of clients who say to me, 720 00:30:40,480 --> 00:30:42,360 Speaker 1: I don't like to taste of protein powder. I just 721 00:30:42,360 --> 00:30:44,360 Speaker 1: don't want to use it. I think that's absolutely okay, 722 00:30:44,440 --> 00:30:46,480 Speaker 1: and we find other ways to get that protein in. 723 00:30:46,560 --> 00:30:49,200 Speaker 1: So it's really a personal decision. I am somebody who 724 00:30:49,240 --> 00:30:51,360 Speaker 1: does use a little bit of protein powder, But as 725 00:30:51,400 --> 00:30:53,360 Speaker 1: I said, I'm not someone who just has a protein 726 00:30:53,360 --> 00:30:55,120 Speaker 1: shake for the sake of it, just because they leave 727 00:30:55,200 --> 00:30:57,640 Speaker 1: the gym, or just because it might be a good 728 00:30:57,680 --> 00:31:00,280 Speaker 1: snap option. I actually prefer to eat my protein from food, 729 00:31:00,360 --> 00:31:01,880 Speaker 1: not have it as a shake, because I don't find 730 00:31:01,880 --> 00:31:03,960 Speaker 1: that feeling at all. So I am a big band 731 00:31:04,000 --> 00:31:05,920 Speaker 1: of my clients going to the gym or going to 732 00:31:05,960 --> 00:31:08,320 Speaker 1: exercise and then getting in a natural meal or a 733 00:31:08,400 --> 00:31:11,000 Speaker 1: snack versus a protein shake. So I think there's just 734 00:31:11,040 --> 00:31:13,440 Speaker 1: again a lot of hype around protein shakes. We see 735 00:31:13,440 --> 00:31:16,120 Speaker 1: it as this like magical thing that is needed, but 736 00:31:16,720 --> 00:31:18,440 Speaker 1: not understanding that you can have a tub of Greek 737 00:31:18,520 --> 00:31:20,720 Speaker 1: yogurt and get in just as much protein as a 738 00:31:20,720 --> 00:31:22,440 Speaker 1: protein shake. Or you could go and have you know, 739 00:31:22,440 --> 00:31:24,200 Speaker 1: an egg white omelet for lunch with a slice of 740 00:31:24,200 --> 00:31:26,800 Speaker 1: whole grain toast and some veggies, and that's more protein 741 00:31:26,840 --> 00:31:28,360 Speaker 1: than you're going to get out of a protein shake. 742 00:31:28,480 --> 00:31:31,760 Speaker 1: So protein shakes do traditionally have around one hundred to 743 00:31:31,760 --> 00:31:33,840 Speaker 1: one hundred and twenty calories in them. A lot of 744 00:31:33,840 --> 00:31:36,880 Speaker 1: brands on the market now actually add extra things into 745 00:31:36,920 --> 00:31:39,960 Speaker 1: protein shakes. I've seen protein shakes with you know, coconut 746 00:31:40,000 --> 00:31:42,520 Speaker 1: flour and mct oils added, and all of these sorts 747 00:31:42,560 --> 00:31:44,760 Speaker 1: of things where I think, if I'm using protein powder 748 00:31:44,800 --> 00:31:47,640 Speaker 1: for a client, Susy, I'm using it purely for the protein. 749 00:31:47,800 --> 00:31:49,920 Speaker 1: I'm getting all of my other nutrients from food, and 750 00:31:49,960 --> 00:31:51,680 Speaker 1: we're just stirring through a little bit of protein cha 751 00:31:51,880 --> 00:31:55,200 Speaker 1: powder into a smoothie orso through in some porage or 752 00:31:55,200 --> 00:31:57,560 Speaker 1: something like that to boost the overall protein content. But 753 00:31:57,600 --> 00:32:00,160 Speaker 1: all I'm really looking for is at protein powder. My 754 00:32:00,200 --> 00:32:03,160 Speaker 1: preference is a standard way protein perhaps with a little 755 00:32:03,160 --> 00:32:05,680 Speaker 1: bit of natural based sweetness. Debby or among fruit or 756 00:32:05,720 --> 00:32:08,360 Speaker 1: something like that. Really two or three ingredients on the packet, 757 00:32:08,360 --> 00:32:09,960 Speaker 1: and that is it. Which you look at a lot 758 00:32:10,000 --> 00:32:12,040 Speaker 1: of the protein brands on the market, and sure the 759 00:32:12,080 --> 00:32:16,400 Speaker 1: flavors sound delicious, like you know, cinnamon bum doughnut flavored protein, 760 00:32:16,640 --> 00:32:18,800 Speaker 1: or you know, chocolm in ice cream flavored protein. It 761 00:32:18,840 --> 00:32:21,800 Speaker 1: sounds delicious, right, But again, just so many you know, 762 00:32:21,840 --> 00:32:24,680 Speaker 1: twenty thirty ingredients in there, we can't pronounce half of them. 763 00:32:25,120 --> 00:32:26,680 Speaker 1: Not really what I would call sort of like a 764 00:32:26,720 --> 00:32:30,080 Speaker 1: whole food based option, whereas way, protein is actually something 765 00:32:30,080 --> 00:32:32,720 Speaker 1: that I might consider more probably not a traditional whole 766 00:32:32,720 --> 00:32:35,400 Speaker 1: food but still quite a good addition to your diet, 767 00:32:35,440 --> 00:32:37,040 Speaker 1: as long as you're not getting too many additives and 768 00:32:37,080 --> 00:32:38,280 Speaker 1: extras in that protein. 769 00:32:38,840 --> 00:32:40,520 Speaker 2: Yeah, one hundred percent. Now I've used a lot of 770 00:32:40,560 --> 00:32:43,640 Speaker 2: protein shakes in my days as a rugby leg dietitian, 771 00:32:44,400 --> 00:32:47,160 Speaker 2: far less often now. The only times I use it 772 00:32:47,240 --> 00:32:49,680 Speaker 2: is sometimes with baked goods, if people are trying to 773 00:32:49,680 --> 00:32:52,440 Speaker 2: make snacks like a ball that's got more protein, because 774 00:32:52,880 --> 00:32:56,560 Speaker 2: those kind of healthy snacks like bars and bites and 775 00:32:56,600 --> 00:32:58,640 Speaker 2: balls tend to have dates is the base, so they're 776 00:32:58,640 --> 00:33:02,320 Speaker 2: all carbohydrate some way. Protein will just boost that protein 777 00:33:02,320 --> 00:33:05,720 Speaker 2: content or like you. If I've got vegetarians or vegans, 778 00:33:05,760 --> 00:33:08,880 Speaker 2: particularly if they don't consume dairy. In the case of vegetarians, 779 00:33:08,880 --> 00:33:11,200 Speaker 2: I might use it, and I'm the same, I'll use 780 00:33:11,200 --> 00:33:13,160 Speaker 2: one hundred percent way, and I'll usually go for Austraight 781 00:33:13,200 --> 00:33:16,920 Speaker 2: and Brands and body Science. I like Teresa Cutters Way protein. 782 00:33:17,280 --> 00:33:19,760 Speaker 2: But I also really like a pea protein if I'm 783 00:33:19,800 --> 00:33:22,040 Speaker 2: choosing a vegan because it does have a really high 784 00:33:22,120 --> 00:33:25,040 Speaker 2: lucine content, and we know that the leucine is the 785 00:33:25,080 --> 00:33:27,480 Speaker 2: molecule that helps bind the insulin receptor to help keep 786 00:33:27,520 --> 00:33:30,160 Speaker 2: us full after eating. So for people who don't consume 787 00:33:30,240 --> 00:33:33,280 Speaker 2: dairy or whole animal protein, I'll always go for a 788 00:33:33,320 --> 00:33:36,719 Speaker 2: pea protein over say brown rice for that reason because 789 00:33:36,720 --> 00:33:38,680 Speaker 2: it's going to give me the nutritional benefit of being 790 00:33:38,760 --> 00:33:42,120 Speaker 2: high in loucine. So that's good particularly for vegans out there, 791 00:33:42,280 --> 00:33:43,920 Speaker 2: But no, I would agree hundred percent. 792 00:33:44,240 --> 00:33:46,280 Speaker 1: And we want two to three grams of leucine in 793 00:33:46,320 --> 00:33:49,120 Speaker 1: our vegan based proteins per serving as well, because that's 794 00:33:49,160 --> 00:33:51,320 Speaker 1: what switches on what we call the switch for muscle 795 00:33:51,360 --> 00:33:53,760 Speaker 1: protein synthesis. So if your goal is to actively gain 796 00:33:53,840 --> 00:33:56,680 Speaker 1: muscle and you're flogging yourself with the gym. If you're 797 00:33:56,680 --> 00:33:58,480 Speaker 1: going to have a vegan based protein, you need to 798 00:33:58,560 --> 00:34:00,840 Speaker 1: have enough so that you're getting two to three grams 799 00:34:00,840 --> 00:34:03,239 Speaker 1: of loosen in with that protein shake. If not, you're 800 00:34:03,280 --> 00:34:04,120 Speaker 1: just wasting your time. 801 00:34:04,520 --> 00:34:07,360 Speaker 2: Good, beautiful, all right, lots to talk about today, but 802 00:34:07,400 --> 00:34:09,720 Speaker 2: that does bring us to the end of the Nutrition 803 00:34:09,840 --> 00:34:12,760 Speaker 2: Couch for another week. 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