1 00:00:00,720 --> 00:00:03,440 Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood. 2 00:00:03,480 --> 00:00:06,320 Speaker 2: And welcome to the Nutrition Couch, a weekly podcast from 3 00:00:06,320 --> 00:00:09,480 Speaker 2: two of Australia's leading dieticians, bringing you everything that is 4 00:00:09,520 --> 00:00:12,399 Speaker 2: new in the world of nutrition, diets and good food 5 00:00:13,080 --> 00:00:16,360 Speaker 2: from the Nutrition Couch. Today meal delivery kits. There are 6 00:00:16,400 --> 00:00:18,880 Speaker 2: so many options out there. Are they a good choice 7 00:00:18,880 --> 00:00:21,599 Speaker 2: for healthy eating or even weight loss? We break it 8 00:00:21,640 --> 00:00:24,880 Speaker 2: down for you. Our client case study is all about 9 00:00:24,880 --> 00:00:27,600 Speaker 2: working from home and easy ways to keep your food 10 00:00:27,640 --> 00:00:30,960 Speaker 2: and activity goals on track. We take a closer look 11 00:00:31,000 --> 00:00:34,199 Speaker 2: at a new supermarket smoothie with collagen added and ask 12 00:00:34,280 --> 00:00:36,959 Speaker 2: we'll consuming collagen and our food instantly make us look 13 00:00:37,080 --> 00:00:40,720 Speaker 2: years younger. And our listener question is all about protein shakes. 14 00:00:40,920 --> 00:00:43,640 Speaker 2: Should you be taking them after your workouts? But to 15 00:00:43,640 --> 00:00:46,080 Speaker 2: get us started this week? How's clinic been for you 16 00:00:46,159 --> 00:00:46,480 Speaker 2: this week? 17 00:00:46,560 --> 00:00:49,760 Speaker 3: Lyanne, Oh, Susie, it's been pretty busy. My clients have been. 18 00:00:49,880 --> 00:00:51,880 Speaker 3: They've been really on track. They've been at meal prepping 19 00:00:51,960 --> 00:00:54,959 Speaker 3: this weekend so they're ready and prepared for busy work 20 00:00:55,000 --> 00:00:56,960 Speaker 3: week ahead. I just feel like everyone I talk to 21 00:00:57,080 --> 00:00:59,480 Speaker 3: lately's busy, busy, busy. Everyone just seems to be quite 22 00:00:59,480 --> 00:01:01,640 Speaker 3: busy at the moment. No one seems to be slowing down. 23 00:01:01,760 --> 00:01:03,920 Speaker 3: So that's the same in clinic. It's the same in 24 00:01:04,200 --> 00:01:06,840 Speaker 3: general life as well. How's your clinic been going. 25 00:01:07,640 --> 00:01:09,840 Speaker 2: I have been quite busy as well, because I think 26 00:01:09,880 --> 00:01:12,600 Speaker 2: there's so many people who are here now they're not 27 00:01:12,640 --> 00:01:16,320 Speaker 2: going overseas in the short to long term, and so 28 00:01:16,600 --> 00:01:18,040 Speaker 2: work is really picked up for them. 29 00:01:18,120 --> 00:01:18,880 Speaker 1: Everyone's back to. 30 00:01:18,880 --> 00:01:22,080 Speaker 2: Their normal routine, and I've got a lot of clients 31 00:01:22,080 --> 00:01:24,559 Speaker 2: who are doing the juggle between going into the office 32 00:01:24,560 --> 00:01:27,679 Speaker 2: and then working at home or starting to be full 33 00:01:27,720 --> 00:01:29,880 Speaker 2: time in the office again, so they're really looking for 34 00:01:29,959 --> 00:01:33,280 Speaker 2: practical solutions to make healthy eating easier. So it's been 35 00:01:33,280 --> 00:01:36,679 Speaker 2: giving me lots of ideas for podcast topics moving forward 36 00:01:37,000 --> 00:01:39,080 Speaker 2: to try and bring some of these practical strategies to 37 00:01:39,160 --> 00:01:42,480 Speaker 2: keep our health on track as life really really wraps 38 00:01:42,560 --> 00:01:42,920 Speaker 2: up again. 39 00:01:42,959 --> 00:01:44,160 Speaker 1: So it's been quite helpful. 40 00:01:44,480 --> 00:01:47,200 Speaker 2: But probably like you, when it is busy at work, 41 00:01:47,240 --> 00:01:49,480 Speaker 2: I really struggle to get my own activity in and 42 00:01:49,520 --> 00:01:51,200 Speaker 2: I'm starting to do a lot more meal prep on 43 00:01:51,240 --> 00:01:54,720 Speaker 2: the weekends because you know, it's tough when you're juggling 44 00:01:54,800 --> 00:01:58,480 Speaker 2: kids and work and long hours, traffic and things like that. 45 00:01:58,560 --> 00:02:01,840 Speaker 2: So hopefully my personal experience and yours will bring lots 46 00:02:01,880 --> 00:02:06,080 Speaker 2: of helpful tips to our listeners definitely. So what we 47 00:02:06,080 --> 00:02:08,800 Speaker 2: thought we would kick off today is a really common 48 00:02:08,880 --> 00:02:13,040 Speaker 2: question that I'm asked frequently and contacted a lot by 49 00:02:13,200 --> 00:02:17,560 Speaker 2: companies who are doing or offering meal delivery options, and specifically, 50 00:02:17,639 --> 00:02:20,840 Speaker 2: of course, there are meal deliveries that are pre made meals, 51 00:02:20,840 --> 00:02:24,200 Speaker 2: but there's also the kits which are really family friendly 52 00:02:24,320 --> 00:02:27,400 Speaker 2: and focused on making healthy eating at home easier. 53 00:02:27,919 --> 00:02:30,600 Speaker 1: So I thought and we both thought it was really worthy. 54 00:02:30,280 --> 00:02:34,680 Speaker 2: Of a discussion about it, because the question is, of 55 00:02:34,720 --> 00:02:37,400 Speaker 2: course they are they healthy and if one of your 56 00:02:37,400 --> 00:02:41,840 Speaker 2: goals specifically is weight loss, are they conducive to that? 57 00:02:42,080 --> 00:02:45,400 Speaker 2: So I've definitely got some thoughts on it. I'm sure 58 00:02:45,440 --> 00:02:47,760 Speaker 2: you do as well. So give me to start us off. 59 00:02:47,919 --> 00:02:51,000 Speaker 2: What's your position and summary on the meal delivery kits 60 00:02:51,000 --> 00:02:52,280 Speaker 2: that are in the market at the moment. 61 00:02:53,000 --> 00:02:55,160 Speaker 3: Yes, Susie and I think that there's many different brands 62 00:02:55,200 --> 00:02:58,120 Speaker 3: out there, so we're going to not name brands on 63 00:02:58,200 --> 00:03:00,960 Speaker 3: purpose and just sort of talk about meal delivery kits 64 00:03:00,960 --> 00:03:02,800 Speaker 3: in general. So it really is up to our listeners 65 00:03:02,800 --> 00:03:04,480 Speaker 3: to go and sort of have a look through the 66 00:03:04,480 --> 00:03:06,600 Speaker 3: different brands that are out there and see what sorts 67 00:03:06,639 --> 00:03:09,720 Speaker 3: them from a budget perspective, a recipe perspective, and as 68 00:03:09,760 --> 00:03:12,239 Speaker 3: you mentioned, whether you want a full meal delivered or 69 00:03:12,280 --> 00:03:14,320 Speaker 3: whether you want the kit delivered that you can actually 70 00:03:14,360 --> 00:03:16,320 Speaker 3: cook yourself. And I sort of like some of the 71 00:03:16,400 --> 00:03:18,080 Speaker 3: kit options, and I do know that some of my 72 00:03:18,480 --> 00:03:21,360 Speaker 3: friends with young children actually like that because A they 73 00:03:21,360 --> 00:03:23,160 Speaker 3: don't have to go to the supermarket too often. B 74 00:03:23,280 --> 00:03:25,240 Speaker 3: they don't have to actually plan out what to cook. 75 00:03:25,320 --> 00:03:27,720 Speaker 3: They get sent recipes, they get sent all the ingredients 76 00:03:27,960 --> 00:03:30,000 Speaker 3: and see a lot of the meals are pretty like, 77 00:03:30,040 --> 00:03:31,799 Speaker 3: they're pretty easy. Some of them can be like one 78 00:03:31,800 --> 00:03:33,800 Speaker 3: pop meals, or you put something in the oven, something 79 00:03:33,840 --> 00:03:36,240 Speaker 3: on the stovetop. It's done in sort of fifteen twenty minutes. 80 00:03:36,440 --> 00:03:38,280 Speaker 3: And a lot of them are very you know, family 81 00:03:38,320 --> 00:03:41,640 Speaker 3: friendly type meals. You know you've got tacos, lasagnas, burgers, 82 00:03:42,080 --> 00:03:44,760 Speaker 3: chicken snitzls, that sort of thing as well. So meal wise, 83 00:03:44,800 --> 00:03:47,760 Speaker 3: I think a lot of the companies offer quite tasty options. 84 00:03:48,160 --> 00:03:50,880 Speaker 3: I think my biggest thing from a health or a 85 00:03:50,920 --> 00:03:54,040 Speaker 3: weight loss perspective is that the portions tend to be 86 00:03:54,160 --> 00:03:56,560 Speaker 3: very large in these meals. Don't forget you might be 87 00:03:56,600 --> 00:03:59,720 Speaker 3: cooking one of these meal delivery kits for Hubu who 88 00:04:00,120 --> 00:04:03,000 Speaker 3: runs marathons. You might be cooking for yourself, who's you know, 89 00:04:03,200 --> 00:04:05,360 Speaker 3: five foot one, who doesn't really get much activity or 90 00:04:05,400 --> 00:04:07,480 Speaker 3: sits behind a desk all day. You've got a couple 91 00:04:07,480 --> 00:04:09,720 Speaker 3: of teenage kids and a seven year old. Everyone in 92 00:04:09,760 --> 00:04:13,040 Speaker 3: the household has different requirements, so you're cooking these meals 93 00:04:13,240 --> 00:04:16,320 Speaker 3: which are broken down into you know, say four servings 94 00:04:16,360 --> 00:04:18,280 Speaker 3: for example. So I think it is a little bit 95 00:04:18,520 --> 00:04:21,000 Speaker 3: to and fro in terms of the serving sizes on there, 96 00:04:21,040 --> 00:04:22,640 Speaker 3: but they do tend to with a lot of the 97 00:04:22,680 --> 00:04:26,080 Speaker 3: meals be quite higher calorie from what I've really realized, 98 00:04:26,320 --> 00:04:28,960 Speaker 3: heavy on the carbohydrate and a little bit lower on 99 00:04:28,960 --> 00:04:30,920 Speaker 3: the vegetables. Don't get me wrong, most of the meal 100 00:04:31,000 --> 00:04:33,280 Speaker 3: kits have some good amounts of veggies in there, but 101 00:04:33,320 --> 00:04:35,400 Speaker 3: it's certainly not up to what we would call the 102 00:04:35,520 --> 00:04:38,560 Speaker 3: recommendations for the Australian Dietary Guidelines in terms of five 103 00:04:39,200 --> 00:04:41,039 Speaker 3: serves of vegetables or salads a day. 104 00:04:41,680 --> 00:04:45,760 Speaker 2: And absolutely my general position on them is they tend 105 00:04:45,800 --> 00:04:48,719 Speaker 2: to be really quite high in calories. So whenever I've 106 00:04:48,760 --> 00:04:51,000 Speaker 2: had to review them for sunrise or I've had a 107 00:04:51,040 --> 00:04:53,480 Speaker 2: whole lot of them sent over. Not only is it 108 00:04:53,520 --> 00:04:56,800 Speaker 2: difficult to differentiate between the brands, they're actually really similar. 109 00:04:56,880 --> 00:04:59,159 Speaker 2: And even in price point, there's one I think that's 110 00:04:59,160 --> 00:05:01,360 Speaker 2: a bit cheaper, but in general they really sit at 111 00:05:01,360 --> 00:05:04,240 Speaker 2: a very similar cost per meal. But when you take 112 00:05:04,279 --> 00:05:07,080 Speaker 2: a look online, I find most of the meals are 113 00:05:07,080 --> 00:05:10,120 Speaker 2: sitting at about eight hundred calories. Now, the other thick 114 00:05:10,160 --> 00:05:13,160 Speaker 2: trick to it is there might be one healthier version 115 00:05:13,200 --> 00:05:15,080 Speaker 2: that's a bit lower in carbon, come in at four 116 00:05:15,120 --> 00:05:17,960 Speaker 2: or five hundred calories, but the bulk of them tend 117 00:05:17,960 --> 00:05:21,039 Speaker 2: to be really high calorie meals. They're often using I've 118 00:05:21,080 --> 00:05:23,200 Speaker 2: noticed a fattier cut of meat, so it's often a 119 00:05:23,240 --> 00:05:26,120 Speaker 2: fattier mince or a chicken thigh, so something straight away 120 00:05:26,160 --> 00:05:28,400 Speaker 2: that's adding more fat to the meal. And then they've 121 00:05:28,480 --> 00:05:31,840 Speaker 2: usually got a pretty decent serve of carbohydrate, whether it's 122 00:05:31,960 --> 00:05:36,120 Speaker 2: rice or noodles or sort of big flatbreads to make 123 00:05:36,400 --> 00:05:39,480 Speaker 2: the heaters or wraps that go with dinner. Now some 124 00:05:39,520 --> 00:05:41,480 Speaker 2: people will say, well, you don't have to eat that 125 00:05:41,520 --> 00:05:43,479 Speaker 2: part of it, and of course you don't. You know, 126 00:05:43,520 --> 00:05:45,800 Speaker 2: you can make the stir fry or the burrito bowl 127 00:05:45,800 --> 00:05:47,760 Speaker 2: without the carbohydrate but then I would say, well, what 128 00:05:47,800 --> 00:05:48,599 Speaker 2: are you paying for? 129 00:05:49,000 --> 00:05:51,119 Speaker 1: You know, if you're starting to fiddle around with the meal. 130 00:05:51,279 --> 00:05:54,159 Speaker 2: So my message to people who are using them or 131 00:05:54,160 --> 00:05:56,760 Speaker 2: who want to use them is you've got to go 132 00:05:56,839 --> 00:05:59,000 Speaker 2: online and really take a good look at the calories 133 00:05:59,000 --> 00:06:01,279 Speaker 2: on them and see if they do have a lower 134 00:06:01,279 --> 00:06:04,240 Speaker 2: carbohydrate or a lower calorie option. Because the average meal 135 00:06:04,279 --> 00:06:07,760 Speaker 2: I'm prescribing for my female clients, and you know, I'll 136 00:06:07,760 --> 00:06:10,560 Speaker 2: be fully transparent, ninety percent of my clients are females 137 00:06:10,560 --> 00:06:13,039 Speaker 2: who want to lose weight. I want their dinner to 138 00:06:13,040 --> 00:06:15,400 Speaker 2: be about four or five hundred calories, so there's no 139 00:06:15,560 --> 00:06:18,760 Speaker 2: way that any of those meals fit the prescription. 140 00:06:18,400 --> 00:06:18,920 Speaker 1: That I'm giving. 141 00:06:18,920 --> 00:06:21,560 Speaker 2: At a to eight hundred, even a thousand calories per serve, 142 00:06:22,040 --> 00:06:24,400 Speaker 2: they are quite transparent. If you have the time to 143 00:06:24,440 --> 00:06:26,600 Speaker 2: go online and really take a good look at the calories, 144 00:06:26,640 --> 00:06:28,720 Speaker 2: you can see exactly what's in them. So I would say, 145 00:06:28,760 --> 00:06:31,680 Speaker 2: before you spend money, I would really be very clear 146 00:06:32,000 --> 00:06:34,120 Speaker 2: that a lot of them are even though they're described 147 00:06:34,160 --> 00:06:37,280 Speaker 2: as healthy, I would argue their high calorie and there's 148 00:06:37,320 --> 00:06:40,400 Speaker 2: a big difference between healthy and calorie loads, and I 149 00:06:40,440 --> 00:06:43,320 Speaker 2: think that again warrants another discussion on another day. Just 150 00:06:43,360 --> 00:06:46,239 Speaker 2: because something is healthy doesn't mean it's conducive to weight control. 151 00:06:46,920 --> 00:06:49,440 Speaker 3: Absolutely always say healthy is very different to fat loss. 152 00:06:49,760 --> 00:06:51,240 Speaker 3: And I think that you make a really good point 153 00:06:51,240 --> 00:06:53,240 Speaker 3: because you know, you could go and order a delicious 154 00:06:53,279 --> 00:06:55,280 Speaker 3: salad in a restaurant which could easily be eight or 155 00:06:55,360 --> 00:06:58,640 Speaker 3: nine hundred calories if it's got some delicious smoke salmons 156 00:06:58,640 --> 00:07:01,400 Speaker 3: of avocados, some tie here, your olive oil in the dressing, 157 00:07:01,480 --> 00:07:04,000 Speaker 3: some nuts and sea thrown in. All of those extra 158 00:07:04,040 --> 00:07:06,440 Speaker 3: fat sauces really do tend to blow out the calories. 159 00:07:06,600 --> 00:07:08,440 Speaker 3: And as we were chatting just before we jumped on 160 00:07:08,440 --> 00:07:10,680 Speaker 3: the podcast, Susi, I said, we've actually been using some 161 00:07:10,720 --> 00:07:13,280 Speaker 3: of those meal delivery kits between moving houses in the 162 00:07:13,320 --> 00:07:14,800 Speaker 3: last few months and that sort of thing. It's just 163 00:07:14,800 --> 00:07:16,720 Speaker 3: been a bit easier for us. But I was making 164 00:07:16,800 --> 00:07:18,480 Speaker 3: one of the recipes last night and I just had 165 00:07:18,480 --> 00:07:20,720 Speaker 3: to make up some garlic rice, and it was you 166 00:07:20,760 --> 00:07:22,320 Speaker 3: put the rice in, you put some garlic in, and 167 00:07:22,360 --> 00:07:23,960 Speaker 3: then you added some olive oil, and then you added 168 00:07:23,960 --> 00:07:26,200 Speaker 3: some butter into that as well. So not only was 169 00:07:26,240 --> 00:07:29,440 Speaker 3: the rice portion probably two to three times the normal 170 00:07:29,440 --> 00:07:32,000 Speaker 3: amount that I would have myself for my own requirements. 171 00:07:32,120 --> 00:07:35,040 Speaker 3: You also added butter and olive oil into it as well, 172 00:07:35,160 --> 00:07:37,360 Speaker 3: So there are simple little things that you can control 173 00:07:37,360 --> 00:07:39,840 Speaker 3: yourself from home, which I think is the benefit of 174 00:07:39,880 --> 00:07:43,160 Speaker 3: taking the meal delivery kit versus the pre made meal. 175 00:07:43,760 --> 00:07:45,920 Speaker 3: And also you can control extra things like often I'll 176 00:07:45,920 --> 00:07:48,080 Speaker 3: have extra spinach or tomatoes in the fridge that I'll 177 00:07:48,120 --> 00:07:49,800 Speaker 3: just jump in to bulk up some of the meals 178 00:07:49,800 --> 00:07:51,640 Speaker 3: as well. So if you are willing to get a 179 00:07:51,680 --> 00:07:53,920 Speaker 3: little bit creative in the kitchen and take a few 180 00:07:53,960 --> 00:07:55,760 Speaker 3: things out and add a few extra things in, I 181 00:07:55,800 --> 00:07:58,200 Speaker 3: think you can definitely make them fit your requirements from 182 00:07:58,200 --> 00:08:01,000 Speaker 3: a weight loss perspective. Then again, if you're doing it 183 00:08:01,040 --> 00:08:03,160 Speaker 3: for easy, that's the number one reason you're doing it, 184 00:08:03,200 --> 00:08:05,360 Speaker 3: is just to make life a little bit easier. Perhaps 185 00:08:05,400 --> 00:08:07,240 Speaker 3: at the end of the day, you're just making it 186 00:08:07,280 --> 00:08:08,760 Speaker 3: harder on yourself anyway, right. 187 00:08:09,160 --> 00:08:11,080 Speaker 2: Well, it is if one of the goals specifically is 188 00:08:11,120 --> 00:08:13,480 Speaker 2: weight control, because I as I said, they can really 189 00:08:13,520 --> 00:08:16,240 Speaker 2: load up and be a much heavier meal at nighttime. 190 00:08:16,760 --> 00:08:19,360 Speaker 2: My sort of assessment of people who are using them 191 00:08:19,440 --> 00:08:22,679 Speaker 2: is often they're just wanting a change. It's that novel factor, 192 00:08:22,720 --> 00:08:25,360 Speaker 2: it's new recipes, it's something that they don't have to 193 00:08:25,400 --> 00:08:28,680 Speaker 2: think about. And that's why I often encourage my clients 194 00:08:28,760 --> 00:08:31,200 Speaker 2: to have a list or or even just go through 195 00:08:31,200 --> 00:08:34,200 Speaker 2: a recipe book and pick out some new meals to 196 00:08:34,240 --> 00:08:36,840 Speaker 2: add to their repertoire to give them that novel factor, 197 00:08:37,240 --> 00:08:40,439 Speaker 2: because when you look at the price, they're not significantly 198 00:08:40,520 --> 00:08:43,959 Speaker 2: cheaper than if you bought some chicken breast, some chicken tenderloins, 199 00:08:44,000 --> 00:08:46,400 Speaker 2: a piece of fish and served it with a marinated 200 00:08:46,440 --> 00:08:49,400 Speaker 2: vegetables that are already done at the supermarket. So they're 201 00:08:49,440 --> 00:08:52,200 Speaker 2: not cheaper, I think. So it's that novel factor that 202 00:08:52,280 --> 00:08:54,679 Speaker 2: comes into it that people are just looking for something different. 203 00:08:55,280 --> 00:08:57,320 Speaker 2: So that can be one way I try and get 204 00:08:57,360 --> 00:09:01,920 Speaker 2: that excitement around eating again. It's looking for new recipes 205 00:09:01,960 --> 00:09:05,920 Speaker 2: that are not only conducive to your weight control goals, 206 00:09:06,240 --> 00:09:08,880 Speaker 2: but just add some different excitement to the menu. And 207 00:09:09,120 --> 00:09:11,320 Speaker 2: if you've got a KMUDE or target now there's just 208 00:09:11,440 --> 00:09:14,720 Speaker 2: a million different healthy cookbooks you can get for you 209 00:09:14,960 --> 00:09:17,760 Speaker 2: ten twelve dollars even that have a range of new recipes. 210 00:09:17,800 --> 00:09:19,760 Speaker 2: So sometimes that's all we need is just a little 211 00:09:19,760 --> 00:09:22,439 Speaker 2: bit of inspiration around cooking, or what you could do 212 00:09:22,559 --> 00:09:25,200 Speaker 2: is go online and get some inspiration from those meal 213 00:09:25,280 --> 00:09:28,160 Speaker 2: kits and see how you could almost do it healthier yourself. 214 00:09:28,320 --> 00:09:30,520 Speaker 2: But in saying that, it is also worth having a look. 215 00:09:30,600 --> 00:09:34,160 Speaker 2: Some of the options do have specifically a lower calorie 216 00:09:34,280 --> 00:09:36,839 Speaker 2: option that you can choose from or a lower carbohydrate option, 217 00:09:37,000 --> 00:09:38,720 Speaker 2: So this have to do a little bit of research 218 00:09:38,800 --> 00:09:41,120 Speaker 2: rather than diving in and assume what they're sending you 219 00:09:41,480 --> 00:09:43,920 Speaker 2: is going to automatically be healthy just because it's a 220 00:09:43,920 --> 00:09:45,040 Speaker 2: meal delivery kit. 221 00:09:45,520 --> 00:09:48,000 Speaker 3: Absolutely and really keeping a note if you are using them, 222 00:09:48,000 --> 00:09:49,760 Speaker 3: which as I mentioned I am at the moment, it's 223 00:09:49,760 --> 00:09:52,800 Speaker 3: completely fine. I do take sort of control around what 224 00:09:52,840 --> 00:09:55,360 Speaker 3: I'm adding to the recipes, don't always add the ingredients, etc. 225 00:09:55,920 --> 00:09:58,000 Speaker 3: But what we really do try and do each week, Susie, 226 00:09:58,080 --> 00:10:00,280 Speaker 3: is make sure that we jump online. There's a off 227 00:10:00,320 --> 00:10:02,520 Speaker 3: time each week for the next week's delivery kit to 228 00:10:02,600 --> 00:10:04,880 Speaker 3: choose your meals, and if you don't choose your own meals, 229 00:10:04,960 --> 00:10:07,280 Speaker 3: the company essentially just sends you you know what they 230 00:10:07,280 --> 00:10:09,640 Speaker 3: have on offer, So often if we don't choose things, 231 00:10:09,640 --> 00:10:11,800 Speaker 3: we end up with a lot of Mexican based meals, 232 00:10:11,800 --> 00:10:14,280 Speaker 3: so tacos for heaters, lasagna is that sort of thing 233 00:10:14,320 --> 00:10:17,600 Speaker 3: on burgers, which aren't typically things that I make quite often. 234 00:10:17,600 --> 00:10:19,880 Speaker 3: You know, I'm much more prefer soups and stir fries 235 00:10:19,920 --> 00:10:22,520 Speaker 3: and lots of veggie dense meals at dinner time. So 236 00:10:22,840 --> 00:10:25,080 Speaker 3: I think that really making sure you've got something set 237 00:10:25,120 --> 00:10:27,280 Speaker 3: in your calendar to pick your own meals each week 238 00:10:27,320 --> 00:10:30,600 Speaker 3: before the cutoff time is a really really practical strategy 239 00:10:30,600 --> 00:10:32,600 Speaker 3: if you are using these meal kits to ensure that 240 00:10:32,880 --> 00:10:34,559 Speaker 3: you're having a good look through what's on off of 241 00:10:34,760 --> 00:10:37,199 Speaker 3: you're choosing some of the low, low calorie options, and 242 00:10:37,240 --> 00:10:39,760 Speaker 3: you're actually getting foods that you enjoy your leaner cuts 243 00:10:39,760 --> 00:10:41,200 Speaker 3: of meat. You know, often I'll make sure I get 244 00:10:41,240 --> 00:10:43,520 Speaker 3: at least one to two salmon options each week, which 245 00:10:43,559 --> 00:10:45,240 Speaker 3: means that, yes, I do pay a little bit more 246 00:10:45,280 --> 00:10:47,160 Speaker 3: for it, but you know, I know that salmon is 247 00:10:47,160 --> 00:10:49,199 Speaker 3: something that's incredibly healthy, so I do want to get 248 00:10:49,200 --> 00:10:51,160 Speaker 3: my two serves of fishion or salmon in a week. 249 00:10:51,240 --> 00:10:53,240 Speaker 3: So that's something that I'll pay a little bit more for, 250 00:10:53,320 --> 00:10:55,800 Speaker 3: but I actively have to choose because the company will 251 00:10:55,960 --> 00:10:58,520 Speaker 3: never just send me the salmon options in the recipe. 252 00:10:58,600 --> 00:11:02,200 Speaker 3: It's generally always chicken or beef, particularly mince type meat 253 00:11:02,240 --> 00:11:03,600 Speaker 3: as well, because it's a lot cheaper. 254 00:11:03,800 --> 00:11:05,640 Speaker 2: Oh that's interesting. I hadn't thought of that. I like 255 00:11:05,679 --> 00:11:07,680 Speaker 2: that tip, but as also a reference point if you 256 00:11:07,720 --> 00:11:09,920 Speaker 2: ask someone who does like to order the meals online 257 00:11:09,920 --> 00:11:13,000 Speaker 2: for whatever reason, what I would say is that a 258 00:11:13,080 --> 00:11:15,800 Speaker 2: reference to what is a reasonable calorie load from a 259 00:11:15,920 --> 00:11:18,760 Speaker 2: meal is sort of between four and six hundred calories 260 00:11:19,240 --> 00:11:22,520 Speaker 2: and definitely less than say, thirty grams of total fat. 261 00:11:23,000 --> 00:11:26,160 Speaker 2: Was that a fair call? Maybe thirty grams of carbohydrate. 262 00:11:26,160 --> 00:11:28,560 Speaker 2: There's some rough guides that I would suggest you look for. 263 00:11:29,360 --> 00:11:31,040 Speaker 3: I think you'd really struggle to get less than thirty 264 00:11:31,040 --> 00:11:33,400 Speaker 3: grams of carbs in one of those meal delivery kits. 265 00:11:33,400 --> 00:11:35,120 Speaker 3: But see how you go. And as I did say, 266 00:11:35,160 --> 00:11:37,160 Speaker 3: it is an easy way to control. I'll just make 267 00:11:37,240 --> 00:11:39,120 Speaker 3: up the rice abortion or make up the pass abortion, 268 00:11:39,240 --> 00:11:40,920 Speaker 3: cook it all and then sort of see, you know, 269 00:11:40,960 --> 00:11:42,880 Speaker 3: give my husband a bit more, and if there's a 270 00:11:42,880 --> 00:11:44,920 Speaker 3: bit of leftovers from that, I could easily make up, 271 00:11:45,040 --> 00:11:46,760 Speaker 3: you know, throw some of that leftover rice into a 272 00:11:46,800 --> 00:11:49,160 Speaker 3: nice tuna salad bowl the next day. So just because 273 00:11:49,160 --> 00:11:50,760 Speaker 3: you cook it all doesn't mean you have to throw 274 00:11:50,800 --> 00:11:52,360 Speaker 3: it out, and it doesn't mean that you can't use 275 00:11:52,400 --> 00:11:54,440 Speaker 3: it in other meals as well. You don't just have 276 00:11:54,520 --> 00:11:56,280 Speaker 3: to use it, you know, because you've cooked it up. 277 00:11:56,600 --> 00:11:58,280 Speaker 2: That might be quite a strategic way to do it 278 00:11:58,280 --> 00:11:59,920 Speaker 2: actually is to break them up. And if you make 279 00:12:00,120 --> 00:12:04,120 Speaker 2: a larger meal across two and use the heavier carbohydrate load, 280 00:12:04,240 --> 00:12:06,480 Speaker 2: say the rice or the pasta in the lunch meal, 281 00:12:06,520 --> 00:12:09,280 Speaker 2: and then stick to the lighter, smaller meal, that's quite 282 00:12:09,440 --> 00:12:11,320 Speaker 2: a smart way to do it from both a budget 283 00:12:11,320 --> 00:12:13,719 Speaker 2: perspective and then balancing out the calories too, so you 284 00:12:13,760 --> 00:12:16,200 Speaker 2: can absolutely use them. It's just to be aware of 285 00:12:16,200 --> 00:12:18,160 Speaker 2: actually what's going in and taking a closer look when 286 00:12:18,200 --> 00:12:20,679 Speaker 2: it comes to making those options. 287 00:12:20,679 --> 00:12:21,880 Speaker 1: Absolutely excellent. 288 00:12:21,920 --> 00:12:25,720 Speaker 2: All right, Well, moving on, A very common client case 289 00:12:25,760 --> 00:12:29,480 Speaker 2: study that presents in my clinic is a professional person 290 00:12:29,679 --> 00:12:33,080 Speaker 2: who is now working both at home and then going 291 00:12:33,080 --> 00:12:35,280 Speaker 2: into the office maybe a couple of times a week, 292 00:12:35,760 --> 00:12:39,800 Speaker 2: and because their routine is very different post COVID, they're 293 00:12:39,840 --> 00:12:42,920 Speaker 2: now really struggling to get the balance of nutrition through 294 00:12:42,960 --> 00:12:46,320 Speaker 2: their day, particularly if they're now needing to take food 295 00:12:46,360 --> 00:12:48,400 Speaker 2: to work or make choices in the food court or 296 00:12:48,400 --> 00:12:52,400 Speaker 2: the cafe, but also their movement each day, because when 297 00:12:52,400 --> 00:12:54,120 Speaker 2: they were at home all of the time, they had 298 00:12:54,120 --> 00:12:56,040 Speaker 2: their routine perhaps of where they were doing a walk 299 00:12:56,080 --> 00:12:58,400 Speaker 2: and maybe getting to the gym or doing another workout 300 00:12:58,400 --> 00:13:00,640 Speaker 2: at home, or when they were going to the office 301 00:13:00,679 --> 00:13:02,640 Speaker 2: every day, they sort of knew how many steps they 302 00:13:02,679 --> 00:13:05,319 Speaker 2: needed to take. But I'm seeing a lot of my professionals, 303 00:13:05,360 --> 00:13:07,800 Speaker 2: you know, getting two or three thousand steps per day, 304 00:13:08,200 --> 00:13:11,760 Speaker 2: which is just way too low for someone even if 305 00:13:11,800 --> 00:13:14,560 Speaker 2: you are exercising, as we discussed last week. So a 306 00:13:14,559 --> 00:13:17,320 Speaker 2: couple of the little tricks that I have been using 307 00:13:17,360 --> 00:13:20,320 Speaker 2: to get my clients back on track is to rather 308 00:13:20,400 --> 00:13:23,360 Speaker 2: than put all of their steps together in one swoop. 309 00:13:23,400 --> 00:13:25,480 Speaker 2: So you get to four o'clock and you've done a thousand, 310 00:13:25,559 --> 00:13:27,920 Speaker 2: and you need to do an hour and a half walk, 311 00:13:27,960 --> 00:13:30,600 Speaker 2: which is really just overwhelming and daunting when we're tired 312 00:13:30,640 --> 00:13:33,160 Speaker 2: and busy and getting home late. Is I try and 313 00:13:33,200 --> 00:13:35,560 Speaker 2: get them a target for each portion of the day. 314 00:13:35,679 --> 00:13:37,800 Speaker 2: So say, right before you get to work, you want 315 00:13:37,840 --> 00:13:39,679 Speaker 2: to have done a couple of thousand, maybe going down 316 00:13:39,760 --> 00:13:43,040 Speaker 2: and getting a coffee or parking further away, picking up 317 00:13:43,080 --> 00:13:46,120 Speaker 2: something for lunch later in the day, and then again 318 00:13:46,160 --> 00:13:49,160 Speaker 2: after lunch, making a concerted effort to get up after eating, 319 00:13:49,480 --> 00:13:51,400 Speaker 2: sitting down perhaps at your desk or at the lunch room, 320 00:13:51,440 --> 00:13:53,400 Speaker 2: and then going and doing an errand and getting another 321 00:13:53,400 --> 00:13:56,040 Speaker 2: couple of thousand, So then by the time it gets 322 00:13:56,080 --> 00:13:58,240 Speaker 2: to four or five o'clock in the afternoon, you've sort 323 00:13:58,240 --> 00:14:00,640 Speaker 2: of got six even eight thousand steps, and you're really 324 00:14:00,640 --> 00:14:02,880 Speaker 2: not far off reaching that goal of a minimum of 325 00:14:02,880 --> 00:14:05,520 Speaker 2: say ten to twelve thousand per day. So that's the 326 00:14:05,559 --> 00:14:08,559 Speaker 2: first thing I've been encouraging, and that's a lot less 327 00:14:08,640 --> 00:14:10,400 Speaker 2: daunting than, as I said, trying to get all the 328 00:14:10,440 --> 00:14:13,560 Speaker 2: steps together later when the days run away from you. 329 00:14:14,000 --> 00:14:16,120 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 00:14:20,040 --> 00:14:22,000 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 par We 333 00:14:25,200 --> 00:14:26,520 Speaker 2: don't get to one o'clock at. 334 00:14:26,360 --> 00:14:27,760 Speaker 1: Home and think, oh, I'm really hungry. 335 00:14:27,840 --> 00:14:29,480 Speaker 2: I might go down to the cafe and order a 336 00:14:29,560 --> 00:14:32,120 Speaker 2: jumbo chicken snitzle sound with your order in uber eaight. 337 00:14:32,240 --> 00:14:34,160 Speaker 1: So it just keeps us on track. 338 00:14:33,920 --> 00:14:36,960 Speaker 2: And needing to make fewer decisions through the day, so 339 00:14:37,000 --> 00:14:39,160 Speaker 2: we're more likely to be on track. So there are 340 00:14:39,160 --> 00:14:41,120 Speaker 2: a couple of things I'm finding are working really well 341 00:14:41,160 --> 00:14:43,880 Speaker 2: with my clients as they get back to normality. But 342 00:14:43,920 --> 00:14:46,440 Speaker 2: I wondered, you know, if you had any other tricks 343 00:14:46,440 --> 00:14:48,400 Speaker 2: and tips as well for your office workers. 344 00:14:49,240 --> 00:14:51,080 Speaker 3: Yeah, and I think one of the most important ones 345 00:14:51,240 --> 00:14:54,240 Speaker 3: is listening to your hunger and not eating until you 346 00:14:54,280 --> 00:14:56,160 Speaker 3: are hungry. Often, you know, if we're going back into 347 00:14:56,200 --> 00:14:58,240 Speaker 3: the office, we think, oh, going back into the office, 348 00:14:58,240 --> 00:14:59,920 Speaker 3: I've got this meeting, I've got my emails. You know, 349 00:15:00,000 --> 00:15:01,360 Speaker 3: I don't know what I'm going to eat lunch. So 350 00:15:01,400 --> 00:15:03,320 Speaker 3: they're waking up and they're just eating breakfast for the 351 00:15:03,320 --> 00:15:05,960 Speaker 3: sake of eating breakfast because they're not too sure you know, 352 00:15:05,960 --> 00:15:07,440 Speaker 3: when they might have lunch, or they're like, I don't 353 00:15:07,480 --> 00:15:09,320 Speaker 3: want to go into the office and then be hungry. 354 00:15:09,520 --> 00:15:11,040 Speaker 3: But a lot of the time, if you're waking up 355 00:15:11,040 --> 00:15:13,840 Speaker 3: at five, six am quite early in the morning, the 356 00:15:13,960 --> 00:15:15,800 Speaker 3: sooner you start eating, the sooner you're going to get 357 00:15:15,840 --> 00:15:18,080 Speaker 3: hungry and need more snacks and more calories throughout that 358 00:15:18,160 --> 00:15:20,400 Speaker 3: day as well. So I really do think it's important 359 00:15:20,400 --> 00:15:23,240 Speaker 3: to listen to your hunger and only really start to 360 00:15:23,240 --> 00:15:25,360 Speaker 3: eat breakfast when you're hungry. So that might be at 361 00:15:25,360 --> 00:15:27,760 Speaker 3: six am if you wake up and you're feeling really hungry, 362 00:15:28,040 --> 00:15:30,480 Speaker 3: no worries. It also might be at ten am if 363 00:15:30,480 --> 00:15:32,480 Speaker 3: you wake up, you're pottering around the house, you're getting 364 00:15:32,480 --> 00:15:34,560 Speaker 3: the kids out the door, you're packing lunch, you're commuting 365 00:15:34,600 --> 00:15:36,520 Speaker 3: to work. By the time you actually get down to 366 00:15:36,560 --> 00:15:38,320 Speaker 3: your work insider at your computer, it might be nine 367 00:15:38,400 --> 00:15:40,520 Speaker 3: or ten o'clock, or even think about being hungry and 368 00:15:40,520 --> 00:15:42,520 Speaker 3: you're like, oh, now might be a good time to 369 00:15:42,560 --> 00:15:44,200 Speaker 3: have some breakfast, or now might just be a good 370 00:15:44,200 --> 00:15:46,480 Speaker 3: time to have a coffee and a piece of fruit 371 00:15:46,560 --> 00:15:48,520 Speaker 3: or something like that. So I think really being in 372 00:15:48,560 --> 00:15:51,160 Speaker 3: tune with your body and your hunger is something that's 373 00:15:51,160 --> 00:15:53,880 Speaker 3: really really important, not just waking up eating because that's 374 00:15:53,920 --> 00:15:56,640 Speaker 3: what we're so conditioned to do. And then I really 375 00:15:56,720 --> 00:15:58,680 Speaker 3: like your idea of the step goal as well and 376 00:15:58,760 --> 00:16:00,920 Speaker 3: breaking that down throughout the day, but not just throughout 377 00:16:00,960 --> 00:16:03,280 Speaker 3: the day, throughout the week as well, because a lot 378 00:16:03,280 --> 00:16:06,400 Speaker 3: of my female clients suffer from that sort of perfectionism 379 00:16:06,480 --> 00:16:08,640 Speaker 3: like I do myself, for it's at very all or nothing. 380 00:16:08,680 --> 00:16:10,560 Speaker 3: If we're not perfect one day, then we're totally off 381 00:16:10,600 --> 00:16:12,600 Speaker 3: the wagon. And if we're not hitting that ten thousand 382 00:16:12,640 --> 00:16:14,440 Speaker 3: steps one or two days in a row, a lot 383 00:16:14,440 --> 00:16:16,480 Speaker 3: of clients will get in their head and sort of think, well, 384 00:16:16,640 --> 00:16:19,120 Speaker 3: I've already ruined this week, what's the point? So I 385 00:16:19,160 --> 00:16:21,280 Speaker 3: sort of like to average the steps out over the 386 00:16:21,320 --> 00:16:23,440 Speaker 3: seven days. So if one day on the weekend you're 387 00:16:23,440 --> 00:16:25,600 Speaker 3: going for a nice long hike, all you're taking your 388 00:16:25,600 --> 00:16:27,360 Speaker 3: family out to the park, and you're playing soccer for 389 00:16:27,400 --> 00:16:29,720 Speaker 3: twols three hours, you might get fifteen thousand steps on 390 00:16:29,760 --> 00:16:32,280 Speaker 3: a Saturday or fifteen thousand on a Sunday, which is awesome. 391 00:16:32,440 --> 00:16:34,400 Speaker 3: And if you only get five thousand on a Monday, 392 00:16:34,400 --> 00:16:36,560 Speaker 3: that's okay. We can average that out through the week 393 00:16:36,600 --> 00:16:36,960 Speaker 3: as well. 394 00:16:37,600 --> 00:16:40,880 Speaker 2: That just reminded me of office workers. There's the coffee break, 395 00:16:41,640 --> 00:16:44,160 Speaker 2: so you might have a coffee to get you to work, 396 00:16:44,200 --> 00:16:46,240 Speaker 2: which I'm in full support of, but then at nine 397 00:16:46,360 --> 00:16:49,440 Speaker 2: or ten a colleague will go for a coffee, and 398 00:16:49,560 --> 00:16:52,080 Speaker 2: because it's social and it's nice to get out, you 399 00:16:52,120 --> 00:16:53,760 Speaker 2: sort of go again, and then before you know it, 400 00:16:53,760 --> 00:16:56,600 Speaker 2: you've had another coffee, which is equivalent to a slice 401 00:16:56,600 --> 00:16:58,320 Speaker 2: of bread of calories if you have a large or 402 00:16:58,320 --> 00:17:00,760 Speaker 2: a cappuccino. And then of course if someone orders banana 403 00:17:00,800 --> 00:17:03,400 Speaker 2: bread or the muffin, or there's a delicious looking pastry. 404 00:17:03,440 --> 00:17:06,320 Speaker 2: So I think be very mindful of the effect of others. 405 00:17:06,359 --> 00:17:09,359 Speaker 2: One of The biggest predictors of eating behavior is others 406 00:17:09,400 --> 00:17:12,280 Speaker 2: eating around us. And so even if you have the 407 00:17:12,280 --> 00:17:15,400 Speaker 2: best of intentions and you're not hungry and you go 408 00:17:15,440 --> 00:17:17,760 Speaker 2: with others eating, it's going to be really quite challenging. 409 00:17:17,840 --> 00:17:19,560 Speaker 1: So know your low calorie options. 410 00:17:19,680 --> 00:17:21,960 Speaker 2: Know that you can get a herbal tea, Know that 411 00:17:22,000 --> 00:17:24,720 Speaker 2: you can get a piccolo, which is minimal calories. Know 412 00:17:24,800 --> 00:17:27,080 Speaker 2: that if you are really desperate, a little biscotti isn't 413 00:17:27,119 --> 00:17:29,000 Speaker 2: the end of the world. So when you are in 414 00:17:29,000 --> 00:17:32,000 Speaker 2: those situations where everyone's having something and you kind of 415 00:17:32,000 --> 00:17:34,280 Speaker 2: don't want to miss out, you also know what are 416 00:17:34,280 --> 00:17:36,679 Speaker 2: the better options so that you can indulge but not 417 00:17:36,800 --> 00:17:39,680 Speaker 2: overblow the calories. Because if you have, say another extra 418 00:17:39,720 --> 00:17:42,119 Speaker 2: coffee and a slice of banana bread, there's five hundred 419 00:17:42,119 --> 00:17:44,880 Speaker 2: calories extra and that's just been a snack before ten o'clock. 420 00:17:44,960 --> 00:17:48,280 Speaker 2: So be aware of the influence of your colleagues on 421 00:17:48,359 --> 00:17:49,280 Speaker 2: your eating behavior. 422 00:17:49,880 --> 00:17:51,600 Speaker 3: Absolutely, And I was very much one of those ones 423 00:17:51,600 --> 00:17:53,200 Speaker 3: when I used to work at the hospital Susi, where 424 00:17:53,200 --> 00:17:55,320 Speaker 3: I didn't want to miss out, so I swapped my 425 00:17:55,520 --> 00:17:57,399 Speaker 3: coffee that I would have every morning just for a 426 00:17:57,440 --> 00:17:59,199 Speaker 3: green tea. I drive into work and have sip on 427 00:17:59,240 --> 00:18:01,280 Speaker 3: my green tea was waiting in traffic by the time 428 00:18:01,320 --> 00:18:03,320 Speaker 3: I got into work. Then I would have my breakfast 429 00:18:03,320 --> 00:18:06,359 Speaker 3: around seven thirty versus six am before I left the house. 430 00:18:06,560 --> 00:18:08,280 Speaker 3: Used to take me about a forty five minute commute 431 00:18:08,280 --> 00:18:10,080 Speaker 3: to get into the hospital, fifteen minutes to walk up 432 00:18:10,119 --> 00:18:12,199 Speaker 3: to the hospital. I'd got some steps in. All I'd 433 00:18:12,200 --> 00:18:14,040 Speaker 3: had was a herbal tea. By the time I sat 434 00:18:14,080 --> 00:18:16,199 Speaker 3: down at my desk opened up my emails, I thought, oh, 435 00:18:16,200 --> 00:18:18,480 Speaker 3: I'm feeling a bit peckish. Now I'll eat my breakfast. 436 00:18:18,560 --> 00:18:20,479 Speaker 3: And then when everyone went to get their nine ten 437 00:18:20,480 --> 00:18:22,520 Speaker 3: o'clock coffee, I was on board with that, and i'd 438 00:18:22,560 --> 00:18:24,600 Speaker 3: go and enjoy that as well. And I always had 439 00:18:24,640 --> 00:18:26,320 Speaker 3: a little fruit, so i'd eat munch on my piece 440 00:18:26,320 --> 00:18:28,280 Speaker 3: of fruit while I was waiting in the line. Everyone 441 00:18:28,280 --> 00:18:30,639 Speaker 3: else'd pick up little protein balls or you know, slice 442 00:18:30,640 --> 00:18:32,720 Speaker 3: of banana bread or something like that. But I did 443 00:18:32,760 --> 00:18:34,879 Speaker 3: that really good habit linking where I always wanted to 444 00:18:34,920 --> 00:18:36,840 Speaker 3: aim for at least one piece of fresh fruit a day, 445 00:18:36,840 --> 00:18:38,760 Speaker 3: and that was always while I was sort of chatting 446 00:18:38,760 --> 00:18:40,960 Speaker 3: in line with colleagues and waiting for my coffee. And 447 00:18:41,000 --> 00:18:42,440 Speaker 3: that was sort of what I used to do is 448 00:18:42,480 --> 00:18:43,960 Speaker 3: like a fruit and a piece of coffee for morning 449 00:18:43,960 --> 00:18:46,480 Speaker 3: tea where and again that's okay because I'm quite a 450 00:18:46,480 --> 00:18:49,159 Speaker 3: tall person, I'm quite active as well. Maybe that's a 451 00:18:49,160 --> 00:18:51,479 Speaker 3: little bit over some people's requirements. So not saying that 452 00:18:51,480 --> 00:18:54,160 Speaker 3: that's a great idea for every single person, but as 453 00:18:54,200 --> 00:18:55,840 Speaker 3: you mentioned, like I did tend to take out my 454 00:18:55,880 --> 00:18:58,440 Speaker 3: morning coffee in order to have it at morning tea 455 00:18:58,480 --> 00:19:01,040 Speaker 3: time as a social thing than doubling up on that, 456 00:19:01,040 --> 00:19:04,000 Speaker 3: because as you mentioned, just a general milky coffee full 457 00:19:04,040 --> 00:19:07,040 Speaker 3: cream milk can be what one twenty one fifty calories, 458 00:19:07,040 --> 00:19:09,040 Speaker 3: and then you know, they get those enormous ones that 459 00:19:09,160 --> 00:19:11,920 Speaker 3: like Starbucks as well, and if you start to add 460 00:19:11,920 --> 00:19:13,959 Speaker 3: things like syrup and hazel nut and that sort of 461 00:19:13,960 --> 00:19:15,760 Speaker 3: thing into it, you're getting up to, you know, two 462 00:19:15,840 --> 00:19:17,560 Speaker 3: three hundred calories and just a coffee. 463 00:19:17,760 --> 00:19:20,080 Speaker 2: And so we don't always realize what milk and things 464 00:19:20,080 --> 00:19:23,720 Speaker 2: they're using. So sometimes a Barista almond latte taste so 465 00:19:23,760 --> 00:19:26,360 Speaker 2: good because it's a sweetened dilmond milk, and that's why 466 00:19:26,480 --> 00:19:28,280 Speaker 2: it's so amazing and we love it. But I think 467 00:19:28,320 --> 00:19:31,080 Speaker 2: the other thing is we're not preaching purism. You know, 468 00:19:31,119 --> 00:19:34,080 Speaker 2: if you really enjoy having a muffin or a banana bread. 469 00:19:34,080 --> 00:19:36,199 Speaker 2: I would say, just isolate the day that you have it, 470 00:19:36,240 --> 00:19:38,840 Speaker 2: so it's very clear that on Friday you share that 471 00:19:38,880 --> 00:19:40,359 Speaker 2: with a friend or just doing. 472 00:19:40,240 --> 00:19:40,880 Speaker 1: It once a week. 473 00:19:40,960 --> 00:19:43,760 Speaker 2: Otherwise you'll play constant mind games with yourself, so you'll 474 00:19:43,800 --> 00:19:45,320 Speaker 2: be like, I'm not going to have it, I'm not 475 00:19:45,359 --> 00:19:46,720 Speaker 2: going to have it. Okay, I'm going to have it, 476 00:19:46,760 --> 00:19:48,760 Speaker 2: and then you feel guilty and then you just write 477 00:19:48,800 --> 00:19:51,520 Speaker 2: the whole week off. So it's important to establish a 478 00:19:51,600 --> 00:19:54,399 Speaker 2: rule for yourself that you're happy with that directs it 479 00:19:54,480 --> 00:19:57,159 Speaker 2: based on something you really enjoy. So ask this question, 480 00:19:57,200 --> 00:19:59,800 Speaker 2: do I really get that much enjoyment out of that muffin, 481 00:20:00,119 --> 00:20:02,120 Speaker 2: banana bread or whatever it is that slips in when 482 00:20:02,160 --> 00:20:04,480 Speaker 2: you are at work, might be a cafe meal or 483 00:20:04,520 --> 00:20:06,800 Speaker 2: a breakfast store, a lunch at the food court. And 484 00:20:06,840 --> 00:20:09,600 Speaker 2: then just isolate it to once once a week as 485 00:20:09,600 --> 00:20:12,960 Speaker 2: a special thing, so you know every Friday or every Monday, 486 00:20:12,960 --> 00:20:15,240 Speaker 2: because you work with a colleague that you enjoy doing 487 00:20:15,240 --> 00:20:17,040 Speaker 2: it with, you do that, but the rest of the 488 00:20:17,040 --> 00:20:19,080 Speaker 2: time you're on track, and we can't tell you what 489 00:20:19,080 --> 00:20:21,200 Speaker 2: those rules are. It's about working out what's going to 490 00:20:21,240 --> 00:20:24,520 Speaker 2: suit you. Best and really identifying what you enjoy most. 491 00:20:24,560 --> 00:20:26,280 Speaker 2: But as a rule, I might say to clients, you know, 492 00:20:26,359 --> 00:20:28,199 Speaker 2: why don't you enjoy something at the cafe once a 493 00:20:28,200 --> 00:20:30,040 Speaker 2: week and have that is your day, So not every 494 00:20:30,119 --> 00:20:32,399 Speaker 2: day you're playing mine games with yourself about whether or 495 00:20:32,440 --> 00:20:33,200 Speaker 2: not you should have it. 496 00:20:34,000 --> 00:20:36,720 Speaker 3: Absolutely, And now we're talking about drinks, Susie. That brings 497 00:20:36,800 --> 00:20:39,760 Speaker 3: us onto our product of the week. You found some 498 00:20:39,840 --> 00:20:42,600 Speaker 3: Avalanche collagen smoothies. I think we picked them up at Wolworst, 499 00:20:42,600 --> 00:20:44,800 Speaker 3: didn't we. So give me a rundown on that. I 500 00:20:44,840 --> 00:20:46,960 Speaker 3: know that collagen is all the buzz at the moment. 501 00:20:47,240 --> 00:20:49,359 Speaker 3: How do we feel about these? I think they're smoothies, 502 00:20:49,400 --> 00:20:50,840 Speaker 3: aren't they? Think you make them up yourself. 503 00:20:51,200 --> 00:20:53,439 Speaker 2: It's funny because when I sent this to you, I 504 00:20:53,480 --> 00:20:55,240 Speaker 2: had just assumed they were the hot chocolates. And it 505 00:20:55,320 --> 00:20:57,480 Speaker 2: wasn't until he started to do some more research for 506 00:20:57,560 --> 00:21:01,040 Speaker 2: today's episode that I thought, oh, hang on, they're actually 507 00:21:01,040 --> 00:21:04,400 Speaker 2: not even hot chocolates. Because this product from Avalanche went 508 00:21:04,760 --> 00:21:07,560 Speaker 2: gangbusters last year. It got a cult like following because 509 00:21:07,600 --> 00:21:10,000 Speaker 2: it was a really low calorie hot chocolate drink that 510 00:21:10,080 --> 00:21:12,800 Speaker 2: didn't taste sweetened. People could have it, you know, for 511 00:21:12,880 --> 00:21:16,159 Speaker 2: minimal carbohydrates, mineral calories. It's a New Zealand company to 512 00:21:16,200 --> 00:21:18,360 Speaker 2: the best of my knowledge, and I had noticed this 513 00:21:18,600 --> 00:21:22,040 Speaker 2: collagen product popped up a few months ago, and I 514 00:21:22,040 --> 00:21:24,440 Speaker 2: hadn't really taken a hugely close look at it. And 515 00:21:24,480 --> 00:21:25,960 Speaker 2: then when I look as I said, it's not even 516 00:21:25,960 --> 00:21:28,719 Speaker 2: a hot chocolate drink. It's a smoothie, a collagen smoothie. 517 00:21:28,760 --> 00:21:31,160 Speaker 2: They're available in Woolworth, so I'm not sure if they're 518 00:21:31,160 --> 00:21:35,040 Speaker 2: available in Coals. I haven't seen them. There's minimal information 519 00:21:35,119 --> 00:21:37,359 Speaker 2: online about them. We've really had to fish around to 520 00:21:37,400 --> 00:21:40,439 Speaker 2: get the nutritionals. But the message of them is that 521 00:21:40,480 --> 00:21:42,880 Speaker 2: they're marketing based on collagen protein. 522 00:21:42,960 --> 00:21:44,240 Speaker 1: So of course there's a lot of. 523 00:21:44,640 --> 00:21:48,920 Speaker 2: Talk around about as an anti aging strategy, should ingesting 524 00:21:48,960 --> 00:21:52,920 Speaker 2: collagen help to reverse the aging process and help restore collagen. Now, 525 00:21:52,960 --> 00:21:55,880 Speaker 2: collagen is a protein that is involved in new cell generation, 526 00:21:56,080 --> 00:21:59,520 Speaker 2: and as we age and particularly go through menopause, we 527 00:21:59,560 --> 00:22:02,840 Speaker 2: have a significant reduction in collagen production, which is blamed 528 00:22:02,840 --> 00:22:05,959 Speaker 2: for sort of sallow skin and lines and wrinkles as 529 00:22:05,960 --> 00:22:09,560 Speaker 2: we get older. So it's argued or the beauty industry 530 00:22:09,600 --> 00:22:12,840 Speaker 2: really pushes having collagen as part of our dietary intake 531 00:22:12,960 --> 00:22:16,160 Speaker 2: to help reduce this and reduce the visible signs of aging. Now, 532 00:22:16,400 --> 00:22:19,240 Speaker 2: this specific smooth is available in that section where they 533 00:22:19,320 --> 00:22:22,280 Speaker 2: sell like the pre made hot chocolates, just usually near 534 00:22:22,320 --> 00:22:25,680 Speaker 2: the coffee and tea section. In this particular one, there's 535 00:22:25,840 --> 00:22:28,879 Speaker 2: seven sachets of this smoothie that sell for retail for 536 00:22:28,920 --> 00:22:31,560 Speaker 2: about seven dollars, which comes in at about a dollar 537 00:22:31,600 --> 00:22:34,199 Speaker 2: a smoothie, which I think is quite expensive as a 538 00:22:34,240 --> 00:22:37,440 Speaker 2: household product, but I guess when you break it down individually, 539 00:22:37,480 --> 00:22:39,440 Speaker 2: it's relatively cheap. If you are going and buying a 540 00:22:39,520 --> 00:22:41,919 Speaker 2: smoothie from it as a juice bar, and there are 541 00:22:41,960 --> 00:22:44,639 Speaker 2: only eighty four calories. They come in at ten grams 542 00:22:44,680 --> 00:22:47,760 Speaker 2: of protein total, and then they claim on it it's 543 00:22:47,800 --> 00:22:50,960 Speaker 2: got five grams of collagen. Now it's not specifically labeled. 544 00:22:51,280 --> 00:22:53,560 Speaker 2: The type of collagen is not labeled either. It just 545 00:22:53,560 --> 00:22:56,760 Speaker 2: says twenty two percent collagen. It's got eight grams of 546 00:22:56,760 --> 00:23:00,000 Speaker 2: carbohydrate and five point nine grams of sugars coming primarily 547 00:23:00,040 --> 00:23:03,439 Speaker 2: from glucose syrup. A sweetener is what's being used to 548 00:23:03,480 --> 00:23:06,679 Speaker 2: make it taste sweet without the calories. I'm sort of 549 00:23:06,680 --> 00:23:08,679 Speaker 2: on the fence with it, you know, I haven't tried it. 550 00:23:08,760 --> 00:23:12,440 Speaker 2: I'll be completely transparent on that. I don't know how 551 00:23:12,480 --> 00:23:15,520 Speaker 2: it tastes. In general, these products are known for tasting 552 00:23:15,560 --> 00:23:18,200 Speaker 2: pretty good. I guess the question is is it going 553 00:23:18,240 --> 00:23:21,520 Speaker 2: to give you any real health benefit with this collagen added? 554 00:23:21,960 --> 00:23:25,520 Speaker 2: There's a little bit of evidence. You know, your understanding 555 00:23:25,520 --> 00:23:28,679 Speaker 2: about the role of collagen in muscle cell regeneration and 556 00:23:28,720 --> 00:23:31,400 Speaker 2: recovery is a bit better than mine. I can't see 557 00:23:31,400 --> 00:23:34,000 Speaker 2: anything really wrong with it. Would I be encouraging people 558 00:23:34,000 --> 00:23:37,160 Speaker 2: to buy it, Probably not. I wouldn't be prescribing it. 559 00:23:37,080 --> 00:23:39,679 Speaker 2: It won't do you any damage if you enjoy having it. 560 00:23:39,680 --> 00:23:42,040 Speaker 2: It's giving you ten grams of protein, so reasonable as 561 00:23:42,200 --> 00:23:46,160 Speaker 2: a post workout recovery. But whether it's going to actually 562 00:23:46,240 --> 00:23:49,120 Speaker 2: help build collagen, the jury is really out because there's 563 00:23:49,119 --> 00:23:51,920 Speaker 2: a lot of debate in scientific circles about whether collagen 564 00:23:51,960 --> 00:23:55,680 Speaker 2: we ingest orally actually makes its way into the metabolic 565 00:23:55,760 --> 00:23:59,119 Speaker 2: systems that would help in collagen production, and specifically in 566 00:23:59,160 --> 00:24:02,360 Speaker 2: this product. We don't know the type of collagen being used, 567 00:24:02,359 --> 00:24:06,280 Speaker 2: whether it's the peptide, whether it's there's different types, so 568 00:24:06,320 --> 00:24:08,000 Speaker 2: it's hard for us to make that call. And at 569 00:24:08,000 --> 00:24:09,480 Speaker 2: five grams, I would say it's a little bit on 570 00:24:09,520 --> 00:24:11,080 Speaker 2: the low side, but I would also say it's not 571 00:24:11,119 --> 00:24:11,840 Speaker 2: going to hurt you. 572 00:24:12,520 --> 00:24:15,240 Speaker 3: What do you think, Yeah, absolutely, And we're just look 573 00:24:15,240 --> 00:24:17,440 Speaker 3: at the nutritionals of the product. You know, eighty five 574 00:24:17,480 --> 00:24:21,280 Speaker 3: calories dollar per sachet, ten grams of protein's actually quite good, 575 00:24:21,320 --> 00:24:23,560 Speaker 3: only about six grams of sugar. I mean, it's a 576 00:24:23,560 --> 00:24:25,960 Speaker 3: lot cheaper, and probably the nutrition might be a little 577 00:24:25,960 --> 00:24:27,880 Speaker 3: bit pretty much on par or maybe even a little 578 00:24:27,920 --> 00:24:29,960 Speaker 3: bit better than getting a hot chocolate from a cafe 579 00:24:30,119 --> 00:24:32,240 Speaker 3: or something like that. So I don't think just looking 580 00:24:32,280 --> 00:24:34,680 Speaker 3: at that the nutrition analysis in general, I don't think 581 00:24:34,680 --> 00:24:36,720 Speaker 3: it's a bad product. But I think the real question 582 00:24:36,840 --> 00:24:39,880 Speaker 3: is the collagen. Does that actually do anything? And as 583 00:24:39,920 --> 00:24:41,639 Speaker 3: we said, it doesn't, it's not going to do you 584 00:24:41,680 --> 00:24:43,880 Speaker 3: any harm. But I think a lot of people there's 585 00:24:43,880 --> 00:24:46,480 Speaker 3: a lot of hype around collagen where we just don't 586 00:24:46,520 --> 00:24:48,520 Speaker 3: have that research to really back it up. So where 587 00:24:48,560 --> 00:24:51,640 Speaker 3: there is a few small studies that have been done 588 00:24:51,680 --> 00:24:55,080 Speaker 3: are really around the adding hydration to the skin and 589 00:24:55,119 --> 00:24:57,879 Speaker 3: skin elasticity. So still a lot of these studies have 590 00:24:58,000 --> 00:25:00,240 Speaker 3: been some of them are industry funded as well. We 591 00:25:00,280 --> 00:25:02,720 Speaker 3: just need to be careful about that because the companies 592 00:25:02,720 --> 00:25:05,440 Speaker 3: that are funding them are there's sort of that bias there. 593 00:25:06,040 --> 00:25:09,560 Speaker 3: So skin moisture, elasticity, and skin hydration is where there's 594 00:25:09,560 --> 00:25:12,879 Speaker 3: a little bit of research around collagen supplementation really in 595 00:25:12,960 --> 00:25:15,960 Speaker 3: terms of like preventing wrinkles. I haven't seen any studies, 596 00:25:16,000 --> 00:25:18,680 Speaker 3: even even small small studies. And the other big thing 597 00:25:18,760 --> 00:25:21,159 Speaker 3: that it is helpful for collagen is in terms of 598 00:25:21,200 --> 00:25:24,120 Speaker 3: injury recovery. But again a lot of the research really 599 00:25:24,160 --> 00:25:28,280 Speaker 3: states at least fifteen to twenty five grams of hydrogelyzed collagen. 600 00:25:28,400 --> 00:25:30,760 Speaker 3: So this product just wouldn't be anywhere near that. You'd 601 00:25:30,760 --> 00:25:32,760 Speaker 3: have to take, you know, three four of the sachets 602 00:25:32,800 --> 00:25:35,359 Speaker 3: a day where you would be just blowing out your 603 00:25:35,400 --> 00:25:37,240 Speaker 3: calories with that, you know, you'd be three four hundred 604 00:25:37,280 --> 00:25:39,960 Speaker 3: calories needed in that plus the expense of it versus 605 00:25:40,000 --> 00:25:42,160 Speaker 3: just a pure collagen powder. And I think the other 606 00:25:42,200 --> 00:25:44,560 Speaker 3: thing is, yes, the protein is good in this product, 607 00:25:44,760 --> 00:25:47,320 Speaker 3: but the third ingredient is actually way protein. So the 608 00:25:47,359 --> 00:25:50,600 Speaker 3: majority of the protein source I think is probably coming from, yes, 609 00:25:50,640 --> 00:25:53,080 Speaker 3: the collagen, but also the way and what a lot 610 00:25:53,119 --> 00:25:55,199 Speaker 3: of people don't understand with collagen is that it is 611 00:25:55,240 --> 00:25:58,240 Speaker 3: not a complete amino acid so you couldn't use collagen 612 00:25:58,320 --> 00:26:01,640 Speaker 3: as of replacements for sakes a protein powder or as 613 00:26:01,680 --> 00:26:03,679 Speaker 3: something that's going to be helpful for a post workout 614 00:26:03,760 --> 00:26:06,280 Speaker 3: nutrition because it's not a complete amino acid, so we're 615 00:26:06,280 --> 00:26:08,280 Speaker 3: not getting in all of that nutrition that we need. 616 00:26:08,640 --> 00:26:10,719 Speaker 3: There is a lot of hype around collagen. I'm excited 617 00:26:10,720 --> 00:26:12,760 Speaker 3: to see whether the research does go. I don't think 618 00:26:12,760 --> 00:26:15,240 Speaker 3: it's going to do you any harm, But in terms 619 00:26:15,240 --> 00:26:18,000 Speaker 3: of the dose in this certain product, I just don't 620 00:26:18,000 --> 00:26:19,720 Speaker 3: think it's going to be high enough to really see 621 00:26:19,760 --> 00:26:22,560 Speaker 3: any really see any benefit long term. But again, I 622 00:26:22,560 --> 00:26:24,880 Speaker 3: think if it tastes good and you know, the nutrition 623 00:26:24,960 --> 00:26:27,919 Speaker 3: analysis isn't too bad on it, and it's something that 624 00:26:27,960 --> 00:26:30,560 Speaker 3: you know you're choosing this instead of say a bottle 625 00:26:30,560 --> 00:26:33,560 Speaker 3: of coke or something like that, it's probably going to 626 00:26:33,560 --> 00:26:35,240 Speaker 3: be a better option, right because the sugar content is 627 00:26:35,280 --> 00:26:37,200 Speaker 3: not too bad, the protein and it's actually quite good. 628 00:26:37,200 --> 00:26:39,280 Speaker 3: It might keep you full of for longer, And from 629 00:26:39,320 --> 00:26:41,280 Speaker 3: a cost perspective, if you're on a bit of a budget, 630 00:26:41,280 --> 00:26:43,359 Speaker 3: it's probably a lot cheaper than going down to the 631 00:26:43,400 --> 00:26:46,159 Speaker 3: coffee shop and ordering coffee or a takeaway hot chocolate 632 00:26:46,240 --> 00:26:48,320 Speaker 3: or something like that. So I'm definitely not opposed to it, 633 00:26:48,480 --> 00:26:50,280 Speaker 3: but I just think the collagen part of it in 634 00:26:50,320 --> 00:26:52,080 Speaker 3: it is just a little bit of fancy marketing. And 635 00:26:52,119 --> 00:26:54,879 Speaker 3: as you said, they didn't really tell us the collagen source, 636 00:26:54,920 --> 00:26:57,280 Speaker 3: where it's from, how much is in there. It really 637 00:26:57,320 --> 00:26:59,800 Speaker 3: just says collagens a second ingredient at twenty two percent. 638 00:26:59,840 --> 00:27:02,640 Speaker 3: So I do think the market the company is being 639 00:27:02,640 --> 00:27:04,679 Speaker 3: a bit funny with their marketing to get in that 640 00:27:04,800 --> 00:27:07,920 Speaker 3: sort of consumer hype around collagen, and we just don't 641 00:27:07,960 --> 00:27:11,320 Speaker 3: really have enough there yet to recommend it as a 642 00:27:11,359 --> 00:27:14,120 Speaker 3: product with a clinical benefit. Put it that way, And. 643 00:27:14,119 --> 00:27:16,720 Speaker 2: I'm just thinking where I would even use it with clients. 644 00:27:16,760 --> 00:27:18,960 Speaker 2: I'm thinking possibly I wouldn't use it as that after 645 00:27:19,000 --> 00:27:22,959 Speaker 2: dinner sweet thing because it's not nutritionally there's no reason 646 00:27:23,000 --> 00:27:25,520 Speaker 2: to do that. Perhaps if someone wanted something as an 647 00:27:25,520 --> 00:27:27,920 Speaker 2: afternoon tea with a handful of nuts, you know, I'd 648 00:27:27,920 --> 00:27:30,480 Speaker 2: get a bit of protein from that. But as I said, 649 00:27:30,480 --> 00:27:33,880 Speaker 2: I wouldn't be something I actively prescribed, And if someone wanted. 650 00:27:33,680 --> 00:27:34,840 Speaker 1: To choose it, I would say, it's up to you. 651 00:27:34,880 --> 00:27:37,000 Speaker 2: But I don't think it's giving you the specific benefit 652 00:27:37,040 --> 00:27:40,000 Speaker 2: of collagen. I think it's more a reasonably low calorie 653 00:27:40,040 --> 00:27:42,080 Speaker 2: product if you wanted. But you know, the best things 654 00:27:42,119 --> 00:27:45,000 Speaker 2: I would say for the skin, if you're wanting skin health, 655 00:27:45,040 --> 00:27:46,560 Speaker 2: the best thing you can do is load up on 656 00:27:46,600 --> 00:27:50,600 Speaker 2: those really brightly colored fruits and veggies like carrots, red 657 00:27:50,640 --> 00:27:53,679 Speaker 2: capsicum berries like these are the ones that are actually 658 00:27:53,720 --> 00:27:55,960 Speaker 2: proven to improve the look and feel of the skin. 659 00:27:56,280 --> 00:27:58,320 Speaker 1: And of course fish like oily fish. 660 00:27:58,320 --> 00:28:00,720 Speaker 2: If you love sardines, sad and then like having that 661 00:28:00,760 --> 00:28:02,720 Speaker 2: three or four times a week is one of the 662 00:28:02,720 --> 00:28:05,200 Speaker 2: most powerful things you can do for your skin health. 663 00:28:05,440 --> 00:28:08,439 Speaker 2: I would say, above and beyond any potential benefit of 664 00:28:08,440 --> 00:28:10,879 Speaker 2: college and supplements. So that's my personal. 665 00:28:10,520 --> 00:28:14,119 Speaker 3: Tip absolutely, And even looking at environmental triggers. You know, 666 00:28:14,119 --> 00:28:16,679 Speaker 3: are you wearing sunscreen every single day, do you smoke? 667 00:28:17,040 --> 00:28:19,359 Speaker 3: You know, are you living somewhere that's highly polluted? All 668 00:28:19,400 --> 00:28:21,280 Speaker 3: of those things that have been shown in the research, 669 00:28:21,280 --> 00:28:23,880 Speaker 3: there's actually research to support it that make a huge 670 00:28:23,880 --> 00:28:27,120 Speaker 3: significant impact on your skin health, regardless of any sort 671 00:28:27,119 --> 00:28:29,040 Speaker 3: of nutrition as well. So I think that you know, 672 00:28:29,040 --> 00:28:31,439 Speaker 3: if you're somebody that smokes, you don't wear sunscreen, you're 673 00:28:31,480 --> 00:28:33,119 Speaker 3: out in the sun a lot of the time, and 674 00:28:33,160 --> 00:28:35,400 Speaker 3: you just try to take these high doses of collagen. 675 00:28:35,440 --> 00:28:37,680 Speaker 3: I don't really think you're really going to get much 676 00:28:37,720 --> 00:28:39,719 Speaker 3: benefit from that. So there is so much we can 677 00:28:39,760 --> 00:28:41,920 Speaker 3: always do, as we say, Susie, to build that healthy 678 00:28:41,960 --> 00:28:44,760 Speaker 3: foundation first and add a couple of little sprinkles on top, 679 00:28:44,840 --> 00:28:47,320 Speaker 3: such as collagen may be beneficial for some people, but 680 00:28:47,360 --> 00:28:49,880 Speaker 3: I really think the dose and the type of collagen 681 00:28:49,960 --> 00:28:52,239 Speaker 3: is something that's incredibly important, and I just don't think 682 00:28:52,240 --> 00:28:53,840 Speaker 3: we're going to see that in this type of product. 683 00:28:54,440 --> 00:28:57,080 Speaker 2: No fair enough agree so, and that links in really 684 00:28:57,080 --> 00:28:58,960 Speaker 2: well to our listener question of the week that came 685 00:28:59,080 --> 00:29:02,040 Speaker 2: through writing The Big and it was all about protein shakes. 686 00:29:02,560 --> 00:29:04,760 Speaker 2: Should they be taken after a workout? And this is 687 00:29:04,760 --> 00:29:07,040 Speaker 2: a common question I have online whenever I go to 688 00:29:07,120 --> 00:29:10,040 Speaker 2: Open Questions, people are asking me what protein powder do 689 00:29:10,080 --> 00:29:11,360 Speaker 2: they use? How do they use it? 690 00:29:11,440 --> 00:29:11,720 Speaker 1: Now? 691 00:29:12,000 --> 00:29:15,960 Speaker 2: A lot of your clients are training regularly in the gym, 692 00:29:16,200 --> 00:29:19,000 Speaker 2: more so than mine, even though I'd love them too. 693 00:29:20,000 --> 00:29:23,320 Speaker 2: What is your personal advice when it comes to protein shakes? 694 00:29:24,000 --> 00:29:27,160 Speaker 3: Most of my clients, I'd say probably sixty to seventy 695 00:29:27,200 --> 00:29:29,719 Speaker 3: percent of my clients will use a protein powder, but 696 00:29:29,760 --> 00:29:32,440 Speaker 3: not as a protein shake. So where the research is 697 00:29:32,480 --> 00:29:35,280 Speaker 3: really strong, Susie. In terms of sports nutrition, and fat loss. 698 00:29:35,480 --> 00:29:38,080 Speaker 3: Is that an even distribution of protein throughout the day 699 00:29:38,200 --> 00:29:41,560 Speaker 3: is incredibly beneficial AFRAM metabolic health and beef fat loss. 700 00:29:41,760 --> 00:29:44,280 Speaker 3: So where a lot of my clients, being female, struggle 701 00:29:44,280 --> 00:29:46,280 Speaker 3: to get that protein in is at breakfast time. So 702 00:29:46,280 --> 00:29:48,040 Speaker 3: I don't give them protein shakes after they go to 703 00:29:48,080 --> 00:29:50,000 Speaker 3: the gym. I'd just add a little bit of protein 704 00:29:50,040 --> 00:29:53,160 Speaker 3: powder into their breakfast, particularly if there's someone who doesn't 705 00:29:53,160 --> 00:29:55,120 Speaker 3: eat eggs or doesn't eat dairy, because there are two 706 00:29:55,160 --> 00:29:57,920 Speaker 3: biggest protein sources at breakfast. So instead of them just 707 00:29:57,920 --> 00:30:00,240 Speaker 3: having a bowl of cereal with almond milk saf don't 708 00:30:00,240 --> 00:30:02,200 Speaker 3: eat dairy, I'll stand through a little bit of vegan 709 00:30:02,240 --> 00:30:05,360 Speaker 3: protein powder, or even if they're having something like some 710 00:30:05,400 --> 00:30:07,520 Speaker 3: porridge or some rolled oats, which is an incredibly healthy 711 00:30:07,560 --> 00:30:11,040 Speaker 3: breakfast option. Again, we're probably lacking that protein that I'm 712 00:30:11,080 --> 00:30:13,440 Speaker 3: really looking for from the majority of my clients about 713 00:30:13,440 --> 00:30:16,000 Speaker 3: twenty to thirty grams in their breakfast. So I like 714 00:30:16,040 --> 00:30:18,960 Speaker 3: to use protein as an addition to an already healthy 715 00:30:19,040 --> 00:30:22,080 Speaker 3: diet for my active females that are actually trying to 716 00:30:22,080 --> 00:30:24,840 Speaker 3: build muscle mass or actually trying to lose fat, because 717 00:30:24,840 --> 00:30:27,160 Speaker 3: that even distribution of protein throughout the day is so 718 00:30:27,360 --> 00:30:29,800 Speaker 3: incredibly important, and a lot of people, you know, unless 719 00:30:29,800 --> 00:30:31,320 Speaker 3: you want to go and eat four eggs for breakfast 720 00:30:31,360 --> 00:30:33,920 Speaker 3: every single day, I'll throw egg whites into your smoothie 721 00:30:33,920 --> 00:30:36,160 Speaker 3: every morning. They do really have a hard time getting 722 00:30:36,160 --> 00:30:38,959 Speaker 3: that protein intake up. But it is absolutely not essential. 723 00:30:39,000 --> 00:30:40,280 Speaker 3: I have a lot of clients who say to me, 724 00:30:40,480 --> 00:30:42,320 Speaker 3: I don't like to taste of protein powder. I just 725 00:30:42,360 --> 00:30:44,360 Speaker 3: don't want to use it. I think that it's absolutely okay, 726 00:30:44,440 --> 00:30:46,440 Speaker 3: and we find other ways to get that protein in. 727 00:30:46,560 --> 00:30:49,160 Speaker 3: So it's really a personal decision. I am somebody who 728 00:30:49,200 --> 00:30:51,360 Speaker 3: does use a little bit of protein powder, but as 729 00:30:51,360 --> 00:30:53,320 Speaker 3: I said, I'm not someone who just has a protein 730 00:30:53,360 --> 00:30:55,120 Speaker 3: shake for the sake of it, just because they leave 731 00:30:55,160 --> 00:30:57,640 Speaker 3: the gym, or just because it might be a good 732 00:30:57,640 --> 00:31:00,320 Speaker 3: snap option. I actually prefer to eat my protein from food, 733 00:31:00,320 --> 00:31:01,840 Speaker 3: not have it as a shake, because I don't find 734 00:31:01,840 --> 00:31:03,960 Speaker 3: that filling at all. So I am a big band 735 00:31:04,000 --> 00:31:05,880 Speaker 3: of my clients going to the gym or going to 736 00:31:05,920 --> 00:31:08,320 Speaker 3: exercise and then getting in a natural meal or a 737 00:31:08,360 --> 00:31:10,960 Speaker 3: snack versus a protein shake. So I think there's just 738 00:31:11,040 --> 00:31:13,400 Speaker 3: again a lot of hype around protein shakes. We see 739 00:31:13,440 --> 00:31:15,880 Speaker 3: it as this like a magical thing. That is needed, 740 00:31:16,040 --> 00:31:18,200 Speaker 3: but not understanding that you can have a tub of 741 00:31:18,200 --> 00:31:20,600 Speaker 3: Greek yogurt and get in just as much protein as 742 00:31:20,640 --> 00:31:22,400 Speaker 3: a protein shake. Or you could go and have you know, 743 00:31:22,400 --> 00:31:24,160 Speaker 3: an egg white omelet for lunch with a slice of 744 00:31:24,160 --> 00:31:26,800 Speaker 3: whole grain toast and some veggies, and that's more protein 745 00:31:26,840 --> 00:31:28,320 Speaker 3: than you're going to get out of a protein shake. 746 00:31:28,440 --> 00:31:31,680 Speaker 3: So protein shakes do traditionally have around one hundred to 747 00:31:31,720 --> 00:31:33,800 Speaker 3: one hundred and twenty calories in them. A lot of 748 00:31:33,840 --> 00:31:36,880 Speaker 3: brands on the market now actually add extra things into 749 00:31:36,920 --> 00:31:39,960 Speaker 3: protein shakes. I've seen protein shakes with you know, coconut 750 00:31:39,960 --> 00:31:42,520 Speaker 3: flour and mct oils added, and all of these sorts 751 00:31:42,520 --> 00:31:44,720 Speaker 3: of things where I think, if I'm using protein powder 752 00:31:44,760 --> 00:31:47,640 Speaker 3: for a client, Susy, I'm using it purely for the protein. 753 00:31:47,760 --> 00:31:49,920 Speaker 3: I'm getting all of my other nutrients from food, and 754 00:31:49,920 --> 00:31:51,720 Speaker 3: we're just stirring through a little bit of protein chack 755 00:31:51,840 --> 00:31:55,160 Speaker 3: powder into a smoothie orso through in some proache or 756 00:31:55,200 --> 00:31:57,520 Speaker 3: something like that to boost the overall protein content. But 757 00:31:57,560 --> 00:32:00,120 Speaker 3: all I'm really looking for is at protein powder. My 758 00:32:00,200 --> 00:32:03,160 Speaker 3: preference is a standard way protein perhaps with a little 759 00:32:03,160 --> 00:32:05,640 Speaker 3: bit of natural based sweetness debby or among fruit or 760 00:32:05,680 --> 00:32:08,320 Speaker 3: something like that, really two or three ingredients on the packet, 761 00:32:08,320 --> 00:32:09,960 Speaker 3: and that is it. Which you look at a lot 762 00:32:09,960 --> 00:32:12,040 Speaker 3: of the protein brands on the market, and sure the 763 00:32:12,080 --> 00:32:16,400 Speaker 3: flavors sound delicious, like you know, cinnamon bum donut flavored protein, 764 00:32:16,600 --> 00:32:19,880 Speaker 3: or you know, chocolate ice cream flavored protein. It sounds delicious, right, 765 00:32:20,120 --> 00:32:23,040 Speaker 3: But again, just so many you know, twenty thirty ingredients 766 00:32:23,040 --> 00:32:25,480 Speaker 3: in there, we can't pronounce half of them. Not really 767 00:32:25,560 --> 00:32:27,240 Speaker 3: what I would call sort of like a whole food 768 00:32:27,400 --> 00:32:30,240 Speaker 3: based option, whereas way, protein is actually something that I 769 00:32:30,320 --> 00:32:33,040 Speaker 3: might consider more probably not a traditional whole food but 770 00:32:33,120 --> 00:32:35,600 Speaker 3: still quite a good addition to your diet, as long 771 00:32:35,640 --> 00:32:37,640 Speaker 3: as you're not getting too many additives and extras in 772 00:32:37,680 --> 00:32:38,280 Speaker 3: that protein. 773 00:32:38,800 --> 00:32:39,640 Speaker 1: Yeah, one hundred percent. 774 00:32:39,680 --> 00:32:41,640 Speaker 2: Now, I've used a lot of protein shakes in my 775 00:32:41,800 --> 00:32:45,600 Speaker 2: days as a rugby leg dietitian, far less often now. 776 00:32:45,840 --> 00:32:48,800 Speaker 2: The only times I use it is sometimes with baked goods, 777 00:32:48,800 --> 00:32:50,840 Speaker 2: if people are trying to make snacks like a ball 778 00:32:50,960 --> 00:32:54,680 Speaker 2: that's got more protein, because those kind of healthy snacks 779 00:32:54,720 --> 00:32:57,880 Speaker 2: like bars and bites and balls tend to have dates 780 00:32:57,960 --> 00:33:01,120 Speaker 2: is the base, so they're all carbohydrate some way. Protein 781 00:33:01,160 --> 00:33:04,080 Speaker 2: will just boost that protein content. Or like you if 782 00:33:04,080 --> 00:33:07,600 Speaker 2: I've got vegetarians or vegans, particularly if they don't consume dairy. 783 00:33:07,640 --> 00:33:10,200 Speaker 2: In the case of vegetarians, I might use it, and 784 00:33:10,280 --> 00:33:12,160 Speaker 2: I'm the same, I'll use one hundred percent way, and 785 00:33:12,200 --> 00:33:14,560 Speaker 2: I'll usually go for austraying brands and body science. I 786 00:33:14,640 --> 00:33:18,680 Speaker 2: like treesa cutters Way protein, but I also really like 787 00:33:18,680 --> 00:33:20,959 Speaker 2: a pea protein if I'm choosing a vegan, because it 788 00:33:20,960 --> 00:33:23,840 Speaker 2: does have a really high lucine content, and we know 789 00:33:23,920 --> 00:33:26,200 Speaker 2: that the leucine is the molecule that helps bind the 790 00:33:26,200 --> 00:33:28,920 Speaker 2: insulin receptor to help keep us full after eating. So 791 00:33:29,000 --> 00:33:32,080 Speaker 2: for people who don't consume dairy or whole animal protein, 792 00:33:32,440 --> 00:33:34,760 Speaker 2: I'll always go for a pea protein over say brown 793 00:33:34,880 --> 00:33:37,400 Speaker 2: rice for that reason because it's going to give me 794 00:33:37,400 --> 00:33:39,960 Speaker 2: the nutritional benefit of being high in loucine. So that's 795 00:33:40,000 --> 00:33:43,280 Speaker 2: good particularly for vegans out there, but I would agree 796 00:33:43,320 --> 00:33:43,880 Speaker 2: hundred percent. 797 00:33:44,240 --> 00:33:46,240 Speaker 3: And we want two to three grams of leucine in 798 00:33:46,320 --> 00:33:49,080 Speaker 3: our vegan based proteins per serving as well, because that's 799 00:33:49,120 --> 00:33:51,280 Speaker 3: what switches on what we call the switch for muscle 800 00:33:51,320 --> 00:33:53,720 Speaker 3: protein synthesis. So if your goal is to actively gain 801 00:33:53,800 --> 00:33:56,680 Speaker 3: muscle and you're flogging yourself with the gym, if you're 802 00:33:56,680 --> 00:33:58,480 Speaker 3: going to have a vegan based protein, you need to 803 00:33:58,560 --> 00:34:00,800 Speaker 3: have enough so that you're getting two to three grams 804 00:34:00,800 --> 00:34:03,240 Speaker 3: of loucin in with that protein shake. If not, you're 805 00:34:03,240 --> 00:34:04,080 Speaker 3: just wasting your time. 806 00:34:04,480 --> 00:34:07,320 Speaker 2: Good, beautiful, all right, lots to talk about today, but 807 00:34:07,360 --> 00:34:09,680 Speaker 2: that does bring us to the end of the Nutrition 808 00:34:09,840 --> 00:34:12,720 Speaker 2: Couch for another week. If you have not done so already, 809 00:34:12,800 --> 00:34:15,279 Speaker 2: don't forget to subscribe to have us delivered into your 810 00:34:15,280 --> 00:34:18,160 Speaker 2: inbox every Sunday morning, and we would love it if 811 00:34:18,200 --> 00:34:20,319 Speaker 2: you could leave us a review. We also have our 812 00:34:20,360 --> 00:34:25,680 Speaker 2: Instagram and Facebook sites up the Nutrition Couch podcast for 813 00:34:25,760 --> 00:34:28,600 Speaker 2: any feedback or questions that you have for us, and 814 00:34:28,640 --> 00:34:31,520 Speaker 2: we will see you same time, same place, next Sunday. 815 00:34:31,840 --> 00:34:34,200 Speaker 1: Thank you for listening. Catch you guys next week.