1 00:00:00,640 --> 00:00:02,880 Speaker 1: Do you have a fitness tracker or an app? Do 2 00:00:02,920 --> 00:00:05,920 Speaker 1: you weigh yourself regularly? Maybe you weigh yourself every day? 3 00:00:06,280 --> 00:00:08,800 Speaker 1: Do you know exactly how many calories you eat or 4 00:00:08,840 --> 00:00:12,280 Speaker 1: how many calories you burn after every workout? Yet do 5 00:00:12,320 --> 00:00:15,680 Speaker 1: you actually find yourself not being able to achieve your goals? 6 00:00:16,079 --> 00:00:19,919 Speaker 1: On today's Midweek Motivational Wednesday episode, Susie shares a case 7 00:00:19,920 --> 00:00:23,640 Speaker 1: study in which self monitoring can sometimes do more harm 8 00:00:23,680 --> 00:00:26,360 Speaker 1: than good and how to achieve a balance between self 9 00:00:26,360 --> 00:00:30,520 Speaker 1: awareness and self sabotage. Hi, I'mileanne Wood and I'm Cuze Burrow, 10 00:00:30,760 --> 00:00:33,519 Speaker 1: and every week we bring you the Nutrition Counch podcast, 11 00:00:33,760 --> 00:00:35,960 Speaker 1: the bi weekly podcast that keeps you up to date 12 00:00:36,000 --> 00:00:38,280 Speaker 1: on everything that you need to know in the world 13 00:00:38,320 --> 00:00:41,520 Speaker 1: of nutrition and health, as well as our client case study. 14 00:00:41,560 --> 00:00:44,000 Speaker 1: Today we share a high protein pizza base that we 15 00:00:44,040 --> 00:00:47,920 Speaker 1: are loving and my fabulous mini muffins inspired by Mia 16 00:00:48,040 --> 00:00:51,239 Speaker 1: that are great snacks for both toddlers, kids and adults 17 00:00:51,280 --> 00:00:53,880 Speaker 1: as well. So, Susie, I'm going to head over to 18 00:00:53,920 --> 00:00:55,680 Speaker 1: you and we're going to do our case study of 19 00:00:55,760 --> 00:00:57,680 Speaker 1: the week, which we always think is a great sort 20 00:00:57,720 --> 00:01:00,280 Speaker 1: of midweek motivational app just to talk about some real 21 00:01:00,320 --> 00:01:02,640 Speaker 1: life case examples, and I have one ware at my 22 00:01:02,680 --> 00:01:05,319 Speaker 1: garment every day, so I'm a big fan of tracking 23 00:01:05,319 --> 00:01:08,240 Speaker 1: my steps and logging my sleep. But we do know 24 00:01:08,280 --> 00:01:10,240 Speaker 1: that sometimes it can do a little bit more harm 25 00:01:10,319 --> 00:01:11,360 Speaker 1: than good kind. It. 26 00:01:11,360 --> 00:01:13,600 Speaker 2: It's a fine line, isn't it, Because of course we 27 00:01:13,720 --> 00:01:15,720 Speaker 2: do like people to sort of monitor and make sure 28 00:01:15,760 --> 00:01:18,520 Speaker 2: the scales aren't creeping up or I often am a 29 00:01:18,520 --> 00:01:21,120 Speaker 2: big fan myself of my fitness power for clients to 30 00:01:21,200 --> 00:01:23,240 Speaker 2: keep an eye on their macros or become more aware 31 00:01:23,280 --> 00:01:25,919 Speaker 2: of portion control. So I would say, on the holy 32 00:01:26,080 --> 00:01:28,200 Speaker 2: end of my clients who are at any one time, 33 00:01:28,240 --> 00:01:31,880 Speaker 2: I'm perhaps seeing you know, six, maybe ten who are 34 00:01:31,880 --> 00:01:35,679 Speaker 2: going through their sort of twelve twenty four week journey 35 00:01:36,080 --> 00:01:38,840 Speaker 2: and really focusing on losing that twenty thirty kilos. So 36 00:01:39,000 --> 00:01:41,920 Speaker 2: on the whole of that client group I would see 37 00:01:41,959 --> 00:01:45,080 Speaker 2: I would say eighty percent, if not ninety, are what 38 00:01:45,120 --> 00:01:47,680 Speaker 2: I would call under monitors. So they are not so 39 00:01:47,800 --> 00:01:50,920 Speaker 2: aware of calories that are slipping in they could do 40 00:01:51,120 --> 00:01:53,000 Speaker 2: with a few days in my fitness power, and they 41 00:01:53,080 --> 00:01:53,800 Speaker 2: certainly are not. 42 00:01:53,840 --> 00:01:55,800 Speaker 3: Keeping a close eye on their steps and movement. 43 00:01:55,840 --> 00:01:58,080 Speaker 2: And also something I've been speaking a lot about lately 44 00:01:58,160 --> 00:02:01,320 Speaker 2: is exercise intensity and really checking heart rates when we're training, 45 00:02:01,360 --> 00:02:03,360 Speaker 2: and that actually is reminded me of another great case 46 00:02:03,400 --> 00:02:06,080 Speaker 2: study that we'll talk about in another couple of weeks time. 47 00:02:06,440 --> 00:02:08,920 Speaker 2: But I actually also wanted to talk about today the 48 00:02:09,040 --> 00:02:12,440 Speaker 2: ten percent where the self monitoring does more harm than good. 49 00:02:12,480 --> 00:02:17,040 Speaker 2: And this isn't one specific client, rather a general pattern 50 00:02:17,080 --> 00:02:19,000 Speaker 2: that I observe. I've got two or three on my 51 00:02:19,080 --> 00:02:22,240 Speaker 2: mind of clients where the self monitoring is doing more 52 00:02:22,240 --> 00:02:25,679 Speaker 2: harm than good. So the two examples I'll give are 53 00:02:26,040 --> 00:02:31,520 Speaker 2: the daily weighing. Now, body weights changed dramatically based on 54 00:02:31,600 --> 00:02:34,200 Speaker 2: the fluid load that you've got, the amount of carbohydrate 55 00:02:34,200 --> 00:02:37,000 Speaker 2: you've got stored in your muscle, how much salt you've eaten, 56 00:02:37,080 --> 00:02:39,360 Speaker 2: and even just the load of food. So if you 57 00:02:39,400 --> 00:02:41,040 Speaker 2: take a raw weight in the morning, and I say 58 00:02:41,120 --> 00:02:43,360 Speaker 2: raw in terms of you've been to the bathroom, you 59 00:02:43,400 --> 00:02:45,960 Speaker 2: haven't drunk anything yet, and then as soon as you 60 00:02:46,040 --> 00:02:48,440 Speaker 2: eat a meal in drink five hundred miles of water, 61 00:02:48,919 --> 00:02:51,600 Speaker 2: that scale will go up as such because you're still 62 00:02:51,600 --> 00:02:54,480 Speaker 2: transferring the volume of food in the gush, which is 63 00:02:54,480 --> 00:02:57,360 Speaker 2: why in sports nutrition we will go to liquid diets 64 00:02:57,400 --> 00:03:00,480 Speaker 2: and things right before clients or sports athletes way in 65 00:03:00,880 --> 00:03:02,480 Speaker 2: just to get rid of that fluid weight. But it's 66 00:03:02,520 --> 00:03:05,840 Speaker 2: actually not muscle or fat mass. It's purely just the 67 00:03:05,919 --> 00:03:09,680 Speaker 2: sort of energy engine system that's working between fluid salts 68 00:03:09,720 --> 00:03:12,800 Speaker 2: carbohydrates on a day to day basis. So what happens 69 00:03:12,880 --> 00:03:16,679 Speaker 2: is for clients who are they'll say it doesn't bother 70 00:03:16,760 --> 00:03:17,440 Speaker 2: me weighing every day. 71 00:03:17,440 --> 00:03:18,680 Speaker 3: I've always weighed every day. 72 00:03:19,080 --> 00:03:21,840 Speaker 2: But where I find it undoes weight loss is that 73 00:03:21,919 --> 00:03:26,200 Speaker 2: subconsciously it tends to sabotage. Because the two scenarios are 74 00:03:27,000 --> 00:03:29,919 Speaker 2: if I've got a client who weighs every day and 75 00:03:29,960 --> 00:03:33,320 Speaker 2: then they see the scales aren't moving, even though they 76 00:03:33,320 --> 00:03:37,000 Speaker 2: would like them to be moving, it often sabotages them 77 00:03:37,000 --> 00:03:39,880 Speaker 2: to say, oh, well it's not working. It doesn't matter 78 00:03:39,920 --> 00:03:42,640 Speaker 2: what I do, and then they change my diet. So, 79 00:03:42,720 --> 00:03:45,040 Speaker 2: for example, one of the clients I'm thinking about, she 80 00:03:45,160 --> 00:03:47,880 Speaker 2: was noticing the scales weren't changing, so she thought to herself, 81 00:03:47,920 --> 00:03:50,400 Speaker 2: I don't need the afternoon tea, and then she cut 82 00:03:50,440 --> 00:03:53,640 Speaker 2: it out. And then of course that really mucked up 83 00:03:53,680 --> 00:03:57,000 Speaker 2: my macro and calorie balance for her, and indeed it 84 00:03:57,080 --> 00:03:59,560 Speaker 2: sort of plataued the weight to an even greater extent, 85 00:04:00,080 --> 00:04:02,960 Speaker 2: she self changed the meal plan or the diet or 86 00:04:03,000 --> 00:04:04,720 Speaker 2: the way she was eating. It had nothing to do 87 00:04:04,800 --> 00:04:07,240 Speaker 2: with how she felt, how much food she ate, whether 88 00:04:07,280 --> 00:04:10,720 Speaker 2: she was hungry or not. So those basic measures. The 89 00:04:10,760 --> 00:04:13,120 Speaker 2: other thing it would do is that if the scales 90 00:04:13,160 --> 00:04:16,040 Speaker 2: are moving in the right direction, clients will then say 91 00:04:16,160 --> 00:04:19,279 Speaker 2: I'm on track and give themselves permission to eat foods 92 00:04:19,320 --> 00:04:21,520 Speaker 2: that they wouldn't normally because they feel they've been good 93 00:04:21,520 --> 00:04:24,400 Speaker 2: and they've lost weight. So, even if it's not a 94 00:04:24,440 --> 00:04:29,599 Speaker 2: conscious thing, subconsciously, it tends to undermine your behavior. Now, 95 00:04:29,800 --> 00:04:33,360 Speaker 2: sometimes it doesn't affect clients whatsoever and they will still 96 00:04:33,360 --> 00:04:35,839 Speaker 2: remain in tune with their body. But in more cases 97 00:04:35,880 --> 00:04:40,360 Speaker 2: than not, with my cereal dieties and regular wayers, if 98 00:04:40,360 --> 00:04:43,240 Speaker 2: they're weighers every day, twice a day, three times a day, 99 00:04:43,279 --> 00:04:45,599 Speaker 2: I guarantee you will be doing more harm than good. 100 00:04:45,960 --> 00:04:48,640 Speaker 2: Because when it comes to the human body, it's not 101 00:04:48,880 --> 00:04:52,159 Speaker 2: a one size exact model. There's so many variables that 102 00:04:52,200 --> 00:04:54,559 Speaker 2: go in on a daily basis. When you fine tune 103 00:04:54,600 --> 00:04:57,200 Speaker 2: and hone in on one, it tends to muck up 104 00:04:57,200 --> 00:05:01,279 Speaker 2: all the other ones, particularly appetight and hunger, which will 105 00:05:01,279 --> 00:05:03,200 Speaker 2: differ each and every day, which is why if you 106 00:05:03,240 --> 00:05:05,840 Speaker 2: eat the same thing every single day, I guarantee you're 107 00:05:05,839 --> 00:05:08,279 Speaker 2: not in tune with your hunger because there's no possible 108 00:05:08,360 --> 00:05:10,560 Speaker 2: way you feel like eating the exact same volumes and 109 00:05:10,600 --> 00:05:13,960 Speaker 2: amounts every single day. All your energy output is the 110 00:05:13,960 --> 00:05:15,760 Speaker 2: same every single day, so there should. 111 00:05:15,560 --> 00:05:16,920 Speaker 3: Always be nuances in that. 112 00:05:16,920 --> 00:05:20,479 Speaker 2: That's why sure, taking a wish once or twice a 113 00:05:20,480 --> 00:05:23,039 Speaker 2: week can be a rough guide, but I would never 114 00:05:23,120 --> 00:05:25,560 Speaker 2: be worried with a one off measurement or even just 115 00:05:25,600 --> 00:05:28,479 Speaker 2: wait alone. I prefer a waste as well, So just 116 00:05:28,720 --> 00:05:31,160 Speaker 2: a reminder if you're a daily way out but not 117 00:05:31,200 --> 00:05:33,400 Speaker 2: getting where you want to get to, it may be 118 00:05:33,440 --> 00:05:36,000 Speaker 2: doing more harm than good in a period without even 119 00:05:36,040 --> 00:05:38,360 Speaker 2: just going back to measuring with a tape measure and 120 00:05:38,440 --> 00:05:41,520 Speaker 2: remaining number one priority in touch with your hunger is 121 00:05:41,560 --> 00:05:44,160 Speaker 2: the most important thing to do, and that Leanne is 122 00:05:44,200 --> 00:05:47,080 Speaker 2: the same for my calorie monitors who constantly put it 123 00:05:47,120 --> 00:05:50,000 Speaker 2: into my fitness and I love my fitness power, but 124 00:05:50,040 --> 00:05:53,160 Speaker 2: when they're obsessively doing it every day and saying at 125 00:05:53,160 --> 00:05:55,000 Speaker 2: the end of the day, oh, I've got two hundred 126 00:05:55,040 --> 00:05:58,479 Speaker 2: calories less an eating when they're not even hungry again, 127 00:05:58,520 --> 00:06:00,880 Speaker 2: it's doing more harm than good. Keep in mind that 128 00:06:01,000 --> 00:06:03,880 Speaker 2: any calorie assessment is a very rough guide. There's at 129 00:06:03,960 --> 00:06:06,800 Speaker 2: least twenty percent errorweight because of the range of foods 130 00:06:06,800 --> 00:06:11,120 Speaker 2: out there, the way they've been entered, portion differences, different brands. 131 00:06:11,360 --> 00:06:13,720 Speaker 2: So sure it can be used as a rough guide, 132 00:06:13,839 --> 00:06:17,119 Speaker 2: but I would never be counting calories within one hundred 133 00:06:17,240 --> 00:06:19,720 Speaker 2: or two hundred. That's how much error there is. And 134 00:06:19,760 --> 00:06:22,200 Speaker 2: the same we say grams of carbohydrate. If I've given 135 00:06:22,200 --> 00:06:25,440 Speaker 2: a recommendation to say thirty grams of carbet breakfast, if 136 00:06:25,440 --> 00:06:27,360 Speaker 2: it was twenty five one day and thirty five the other, 137 00:06:27,360 --> 00:06:29,240 Speaker 2: I wouldn't care. As long as it was within ten 138 00:06:29,279 --> 00:06:32,240 Speaker 2: to twenty percent, I'd be pretty happy. So by all means, 139 00:06:32,279 --> 00:06:35,880 Speaker 2: we know self monitoring is extremely predictive of outcome, but 140 00:06:35,920 --> 00:06:38,120 Speaker 2: it's that fine line where it becomes obsessive that it 141 00:06:38,120 --> 00:06:40,080 Speaker 2: can be doing more harm than good. And if you're 142 00:06:40,120 --> 00:06:43,479 Speaker 2: an obsessive monitor of weight and or calories and macros 143 00:06:43,920 --> 00:06:46,839 Speaker 2: and your body's not changing, that's a sign it's doing 144 00:06:46,839 --> 00:06:47,799 Speaker 2: more harm than good. 145 00:06:48,080 --> 00:06:50,720 Speaker 1: One hundred percent. And I actually don't allow my clients 146 00:06:50,760 --> 00:06:53,359 Speaker 1: to weigh way daily, Like if they weigh daily, I 147 00:06:53,360 --> 00:06:55,240 Speaker 1: say no as part of my program, Like I'm going 148 00:06:55,279 --> 00:06:57,279 Speaker 1: to get you to stop doing that. Even though you 149 00:06:57,360 --> 00:06:59,440 Speaker 1: think that it's helpful for you, I can guarantee you 150 00:06:59,480 --> 00:07:02,080 Speaker 1: that it's not, because, like you said, it basically promotes 151 00:07:02,080 --> 00:07:04,560 Speaker 1: self sabotage. And I want them focusing on the daily 152 00:07:04,600 --> 00:07:07,680 Speaker 1: habits and the daily behaviors and getting their thoughts right 153 00:07:07,720 --> 00:07:09,400 Speaker 1: and being in tune with their body when it comes 154 00:07:09,440 --> 00:07:11,800 Speaker 1: to hunger and that sort of thing, versus letting the 155 00:07:11,960 --> 00:07:15,360 Speaker 1: scale dictate their choices or their behaviors for the day. 156 00:07:15,480 --> 00:07:18,320 Speaker 1: So I have never been a fan of daily weighing, unless, 157 00:07:18,320 --> 00:07:20,640 Speaker 1: of course, you're someone who's like competing in a boxing 158 00:07:20,640 --> 00:07:22,760 Speaker 1: competition and you have to get your weight to a 159 00:07:22,800 --> 00:07:25,240 Speaker 1: certain level or something like that. But for ninety nine 160 00:07:25,280 --> 00:07:27,680 Speaker 1: percent of people, you do not need to weigh daily, 161 00:07:27,680 --> 00:07:30,720 Speaker 1: and it's not actually going to provide anything that helpful 162 00:07:30,800 --> 00:07:32,760 Speaker 1: for you basically. And the other thing when I think 163 00:07:32,760 --> 00:07:36,760 Speaker 1: about in terms of monitoring and tracking, is really eating 164 00:07:36,960 --> 00:07:40,440 Speaker 1: what you burn. So I had an Instagram message from 165 00:07:40,480 --> 00:07:42,480 Speaker 1: just a random girl the other day and she said 166 00:07:42,520 --> 00:07:44,680 Speaker 1: heleyen been following a few years, love the potty. I 167 00:07:44,720 --> 00:07:47,080 Speaker 1: just had a question. My fitness watch says that I burn, 168 00:07:47,200 --> 00:07:49,640 Speaker 1: you know, roughly four to five hundred calories per workout. 169 00:07:49,880 --> 00:07:52,320 Speaker 1: When I calculate my calorie deficit, do I then get 170 00:07:52,360 --> 00:07:55,640 Speaker 1: to eat this back? I was like, no, no, no, 171 00:07:56,920 --> 00:08:00,920 Speaker 1: because fitness watches tend to overestimate calories burned. A lot 172 00:08:00,960 --> 00:08:03,200 Speaker 1: of people think they're burning four five hundred calories in 173 00:08:03,240 --> 00:08:06,280 Speaker 1: a workout, but typically they're probably only burning I don't know, 174 00:08:06,320 --> 00:08:08,640 Speaker 1: between three and four or something like that. So it 175 00:08:08,680 --> 00:08:12,240 Speaker 1: tends to overestimate calories burned even in steps suit thee. 176 00:08:12,280 --> 00:08:13,760 Speaker 1: I know that when I'm on a podcast and when 177 00:08:13,760 --> 00:08:15,680 Speaker 1: I'm talking to clients on calls, I like to wave 178 00:08:15,720 --> 00:08:18,080 Speaker 1: my hands a lot. I'm very expressive when I talk. 179 00:08:18,320 --> 00:08:20,920 Speaker 1: My stepcount can go up two three thousand steps. Me 180 00:08:21,000 --> 00:08:24,000 Speaker 1: sitting at my desk talking to clients. If I do three, four, five, 181 00:08:24,080 --> 00:08:26,240 Speaker 1: six clients in a row and I've done two three 182 00:08:26,280 --> 00:08:29,080 Speaker 1: thousand steps, I didn't walk at all. I just waved 183 00:08:29,080 --> 00:08:31,160 Speaker 1: my hands around for a couple of hours at clients 184 00:08:31,160 --> 00:08:33,400 Speaker 1: when I was being very expressive when I was talking 185 00:08:33,440 --> 00:08:35,560 Speaker 1: through them, and the nicest possible way. I'm not yelling 186 00:08:35,559 --> 00:08:38,000 Speaker 1: at them or anything, but I'm just expressive when I 187 00:08:38,000 --> 00:08:39,880 Speaker 1: talk about things, when I explain things, I do it 188 00:08:39,920 --> 00:08:43,040 Speaker 1: a lot with my hands, So these fitness watches have 189 00:08:43,120 --> 00:08:44,960 Speaker 1: to be taken with a grain of salts. So I 190 00:08:45,080 --> 00:08:47,840 Speaker 1: like my clients to just look at their sleep patterns. 191 00:08:47,840 --> 00:08:50,240 Speaker 1: I like them to lock their hydration. I like them 192 00:08:50,280 --> 00:08:53,680 Speaker 1: to look at their heart rate zones when they're training. 193 00:08:53,720 --> 00:08:56,560 Speaker 1: But I don't get them to way daily. I don't 194 00:08:56,600 --> 00:08:59,320 Speaker 1: get them to track their calories burned in their workouts. 195 00:08:59,440 --> 00:09:02,319 Speaker 1: And I certainly we sort of take the daily steps. 196 00:09:02,440 --> 00:09:04,240 Speaker 1: We take that with a little grain of salt as well, 197 00:09:04,240 --> 00:09:07,360 Speaker 1: because of anyone like me, it's kind of overestimating kind 198 00:09:07,360 --> 00:09:08,880 Speaker 1: of what you do on a daily basis. So I 199 00:09:09,000 --> 00:09:11,240 Speaker 1: use it as an average or a baseline. And if 200 00:09:11,280 --> 00:09:14,320 Speaker 1: a client's baseline is, say four thousand steps on average 201 00:09:14,360 --> 00:09:16,600 Speaker 1: for the week or for the day, then I'll push 202 00:09:16,640 --> 00:09:18,280 Speaker 1: them up to, say six thousand. I'll give them an 203 00:09:18,280 --> 00:09:21,160 Speaker 1: extra two thousand. So I use it as part of 204 00:09:21,240 --> 00:09:24,160 Speaker 1: an overall picture of what we're doing and not take 205 00:09:24,240 --> 00:09:26,679 Speaker 1: every little aspect of it and say that that's one 206 00:09:26,760 --> 00:09:28,880 Speaker 1: hundred percent like a whid or that's exactly what it is. 207 00:09:28,920 --> 00:09:31,439 Speaker 1: So I think we just have to take these monitoring 208 00:09:31,480 --> 00:09:34,040 Speaker 1: tools with a grain of salt. They're fabulous. I'm absolutely 209 00:09:34,080 --> 00:09:36,480 Speaker 1: fan of my garment, couldn't love it anymore. But I 210 00:09:36,520 --> 00:09:39,040 Speaker 1: do think that sometimes for some people they can do 211 00:09:39,120 --> 00:09:40,080 Speaker 1: more harm than good luck. 212 00:09:40,120 --> 00:09:41,880 Speaker 3: You said, ture it out just reminded me. 213 00:09:42,080 --> 00:09:45,040 Speaker 2: My little twins have got a fantastic garm and kids 214 00:09:45,120 --> 00:09:47,800 Speaker 2: one with mini. Is it called a mini? It's fantastic. 215 00:09:48,280 --> 00:09:50,280 Speaker 2: They love it. They love wearing it to school with 216 00:09:50,320 --> 00:09:53,080 Speaker 2: their friends. But the other day in the car, my 217 00:09:53,120 --> 00:09:55,760 Speaker 2: little boy was like kicking his legs cycling around saying 218 00:09:55,760 --> 00:09:56,800 Speaker 2: how many steps you've done? 219 00:09:57,160 --> 00:09:58,880 Speaker 3: I think thought that was just so fabulous. 220 00:09:59,200 --> 00:10:02,040 Speaker 2: So yes, they you can certainly rig them or change 221 00:10:02,080 --> 00:10:04,120 Speaker 2: them around to get the results you're looking for as well. 222 00:10:04,160 --> 00:10:05,800 Speaker 3: So yeah, they're a rough guide only. 223 00:10:06,440 --> 00:10:08,719 Speaker 2: All right, Well, for our product review of the week, 224 00:10:08,800 --> 00:10:10,679 Speaker 2: something you had found but I actually need to ask you. 225 00:10:10,760 --> 00:10:12,640 Speaker 2: Is it the one in the orange packet the Coals 226 00:10:12,679 --> 00:10:15,839 Speaker 2: pizza bas or is it the legume loopen based one then? 227 00:10:15,840 --> 00:10:17,199 Speaker 1: And I use the one in the orange packet? 228 00:10:17,240 --> 00:10:20,680 Speaker 2: YEAHRT, because they've actually got two Coal's Kitchen high protein 229 00:10:20,720 --> 00:10:23,600 Speaker 2: pizza base, which is really interesting product land because this 230 00:10:23,640 --> 00:10:27,160 Speaker 2: one has got father Bean flour in it to really 231 00:10:27,200 --> 00:10:29,040 Speaker 2: bump up the protein. But I actually I haven't seen 232 00:10:29,040 --> 00:10:30,079 Speaker 2: that one before, so. 233 00:10:30,040 --> 00:10:31,320 Speaker 3: The one we're going to look at today. 234 00:10:31,440 --> 00:10:33,600 Speaker 2: Yeah, so interesting. That's the Coal's kitchen. I think it's 235 00:10:33,600 --> 00:10:35,640 Speaker 2: probably in the fresh section. But the one we're going 236 00:10:35,679 --> 00:10:37,560 Speaker 2: to look at today is the Coal's low carb, high 237 00:10:37,559 --> 00:10:40,280 Speaker 2: protein pizza base. Now, who doesn't love pizza, We all 238 00:10:40,320 --> 00:10:42,800 Speaker 2: love it. But you can get some fantastic lower car 239 00:10:42,840 --> 00:10:46,079 Speaker 2: pizza bases that taste amazing now and I have been 240 00:10:46,120 --> 00:10:48,840 Speaker 2: encouraging my clients if they use one, to have half 241 00:10:48,880 --> 00:10:51,160 Speaker 2: for dinner, half for lunch the next day with a salad, 242 00:10:51,200 --> 00:10:54,120 Speaker 2: and it's a fantastic option. So I agree. So this 243 00:10:54,200 --> 00:10:57,880 Speaker 2: is the one in the orange packet and per serve, 244 00:10:58,040 --> 00:11:00,800 Speaker 2: so the serfs, I believe there's it's two in a pack, 245 00:11:00,840 --> 00:11:03,880 Speaker 2: which is two hundred grams retailing for five forty, which 246 00:11:03,880 --> 00:11:05,120 Speaker 2: is also very cost effective. 247 00:11:05,160 --> 00:11:05,560 Speaker 3: I love that. 248 00:11:05,600 --> 00:11:08,600 Speaker 2: So it's like literally chills seventy for a single base, 249 00:11:08,640 --> 00:11:10,000 Speaker 2: and you're going to get two meals out of that, 250 00:11:10,040 --> 00:11:13,560 Speaker 2: so that's very cost effective. They're saying one hundred grams 251 00:11:13,600 --> 00:11:15,240 Speaker 2: is the serf, so that's half the pizza, so that 252 00:11:15,280 --> 00:11:18,880 Speaker 2: would be about three slices. It's got fourteen almost fifteen 253 00:11:18,880 --> 00:11:21,880 Speaker 2: grams of protein, twenty four point five grams of carbohydrate 254 00:11:21,920 --> 00:11:24,480 Speaker 2: or the equivalent of two slices of bread, three grams 255 00:11:24,480 --> 00:11:27,600 Speaker 2: of sugars quite low sodium less than three hundred milligrams. 256 00:11:27,760 --> 00:11:29,599 Speaker 1: Actually, think a serve is a whole pizza. I'll just 257 00:11:29,640 --> 00:11:31,240 Speaker 1: indropt you, like I think a whole pizza is one 258 00:11:31,280 --> 00:11:32,199 Speaker 1: hundred grams. 259 00:11:32,040 --> 00:11:35,960 Speaker 2: Because it's saying per hundred grams here is of course. 260 00:11:36,080 --> 00:11:37,120 Speaker 3: Yeah, yeah, yeah, you're right. 261 00:11:37,240 --> 00:11:38,920 Speaker 1: Yeah, a whole pizza is a serving, which is why 262 00:11:38,920 --> 00:11:40,760 Speaker 1: I really like it, because it's like a smaller base. 263 00:11:40,800 --> 00:11:43,120 Speaker 1: But it's actually it's a really good amount. 264 00:11:43,280 --> 00:11:45,520 Speaker 3: Oh sorry, yeah, yeah, absolutely right. Yeah. 265 00:11:45,679 --> 00:11:47,640 Speaker 2: So that means if you own so, would you need 266 00:11:47,679 --> 00:11:49,120 Speaker 2: a whole one for a meal or half? 267 00:11:49,360 --> 00:11:50,839 Speaker 1: Yeahah, I use a whole one. I give it to 268 00:11:50,880 --> 00:11:52,280 Speaker 1: my GUIDs, a whole one that I just put cheese 269 00:11:52,280 --> 00:11:54,240 Speaker 1: and benjies on top because it's pretty high protein. Then 270 00:11:54,240 --> 00:11:57,000 Speaker 1: you can add some cheese as well. Wow, okay, pretty good, 271 00:11:57,160 --> 00:11:59,120 Speaker 1: or if you wanted to add you know, like salami 272 00:11:59,240 --> 00:12:01,600 Speaker 1: or hamb more decadent with the protein, you could use 273 00:12:01,600 --> 00:12:03,200 Speaker 1: say half or three quarters if you wanted. 274 00:12:03,480 --> 00:12:04,600 Speaker 3: Yeah, oh that's really good. 275 00:12:04,600 --> 00:12:06,920 Speaker 2: Then yeah, So that's sort of a three one hundred 276 00:12:06,960 --> 00:12:10,760 Speaker 2: calorie pizza based on its own and you're getting about 277 00:12:10,800 --> 00:12:12,840 Speaker 2: two slices of breadwath of card for the entire base, 278 00:12:12,880 --> 00:12:16,240 Speaker 2: and only three hundred milligrams of sodium, So eighteen grams 279 00:12:16,280 --> 00:12:18,880 Speaker 2: of dietary fiber. So what I wanted to ask you there, 280 00:12:18,920 --> 00:12:20,640 Speaker 2: does it upset your stomach because it's got. 281 00:12:20,600 --> 00:12:21,720 Speaker 3: Such a heavy fiber load. 282 00:12:22,080 --> 00:12:24,760 Speaker 1: No, because it's that modified type of fiber. Like, it's 283 00:12:24,760 --> 00:12:27,560 Speaker 1: not like you're getting eighteen grams of like whole grains itself. 284 00:12:27,600 --> 00:12:30,959 Speaker 1: It's a very highly processed product. Put it that way, 285 00:12:31,000 --> 00:12:32,720 Speaker 1: Like I wouldn't say it was like a whole food 286 00:12:32,760 --> 00:12:35,360 Speaker 1: based product. The bulk of the protein the fiber is 287 00:12:35,360 --> 00:12:37,600 Speaker 1: coming from modified grains, So they're using a lot of 288 00:12:37,760 --> 00:12:40,839 Speaker 1: whole meal wheat flour, they're using modified wheat starch, they're 289 00:12:40,920 --> 00:12:43,880 Speaker 1: using modified wheat protein isolate, and a little bit of 290 00:12:43,880 --> 00:12:47,240 Speaker 1: wheat glutens. So the fiber content, I have quite a 291 00:12:47,280 --> 00:12:48,880 Speaker 1: sensitive gut and I'm fine with it. I have a 292 00:12:48,920 --> 00:12:50,839 Speaker 1: lot of clients with IBS and a sensitive gutt and 293 00:12:50,880 --> 00:12:53,240 Speaker 1: they're okay with it as well. So the type of fiber, 294 00:12:53,240 --> 00:12:56,959 Speaker 1: although it's incredibly high, it's not like that roughage type 295 00:12:56,960 --> 00:12:59,320 Speaker 1: of fiber that would send you running to the bathroom 296 00:12:59,400 --> 00:13:01,160 Speaker 1: or anything like that. It's very rare that I found 297 00:13:01,160 --> 00:13:03,960 Speaker 1: a client really struggled with this. So it is more 298 00:13:04,000 --> 00:13:07,240 Speaker 1: that modified type of high fibers. So it's not ideally 299 00:13:07,320 --> 00:13:09,640 Speaker 1: the best type of fiber that we want going in, 300 00:13:09,679 --> 00:13:11,480 Speaker 1: but there's certainly nothing wrong with it either. 301 00:13:11,360 --> 00:13:13,679 Speaker 2: And it's certainly better than a fast food pizza one 302 00:13:13,720 --> 00:13:16,040 Speaker 2: hundred percent. And what we'll do is, I've actually spied 303 00:13:16,080 --> 00:13:18,480 Speaker 2: now these Coals Kitchen high protein ones that are made 304 00:13:18,480 --> 00:13:20,360 Speaker 2: with the Father bean based But what I'll do is 305 00:13:20,360 --> 00:13:22,000 Speaker 2: I'll get lean to try them first to make sure 306 00:13:22,040 --> 00:13:24,400 Speaker 2: they don't upset anyone's cut before we talk about them, 307 00:13:24,520 --> 00:13:26,040 Speaker 2: because we don't want to give you this product that 308 00:13:26,080 --> 00:13:27,480 Speaker 2: you go away with and get an upset Tommy. But 309 00:13:27,520 --> 00:13:30,040 Speaker 2: they look very interestingly and so that's your mission with 310 00:13:30,120 --> 00:13:33,680 Speaker 2: SOPHI track down these Coals Kitchen high protein pizza bases 311 00:13:33,679 --> 00:13:35,240 Speaker 2: and give those that go for us as well. 312 00:13:35,240 --> 00:13:36,280 Speaker 3: But yeah, check them out. 313 00:13:36,280 --> 00:13:38,080 Speaker 2: There's a lot of these great products which mean you 314 00:13:38,080 --> 00:13:40,800 Speaker 2: can have your pizza with the family but not completely 315 00:13:40,880 --> 00:13:43,559 Speaker 2: undo your nutritional goals as well. So check them out. 316 00:13:43,720 --> 00:13:45,920 Speaker 1: Yeah, and it's a great option for vegetarians. It's actually 317 00:13:46,000 --> 00:13:48,600 Speaker 1: very similar, very early on in the poddy. Like I'm talking, 318 00:13:48,640 --> 00:13:51,000 Speaker 1: probably over a year ago, Susie and I reviewed the 319 00:13:51,120 --> 00:13:54,680 Speaker 1: high protein Woolworst pizza bases. They're very, very similar. I'll 320 00:13:54,720 --> 00:13:56,400 Speaker 1: dare say that Calls did a little bit of a 321 00:13:56,400 --> 00:13:58,679 Speaker 1: copycat from Woolworst. They're very similar. You know, you get 322 00:13:58,679 --> 00:14:01,000 Speaker 1: two in each one two hundred grand will Wears to 323 00:14:01,080 --> 00:14:03,480 Speaker 1: two pack is five dollars. The coals one is five 324 00:14:03,520 --> 00:14:05,760 Speaker 1: point forty for the two pack. So yeah, I'm a big, 325 00:14:05,760 --> 00:14:08,280 Speaker 1: big fan, particularly for vegetarian ones, because it's a high 326 00:14:08,320 --> 00:14:10,120 Speaker 1: protein base. You can just add some cheese and some 327 00:14:10,200 --> 00:14:12,880 Speaker 1: veggies on top, and you've got a really nourishing, warming, 328 00:14:13,200 --> 00:14:16,320 Speaker 1: higher protein dinner option. All right, Susie. And then that 329 00:14:16,360 --> 00:14:18,679 Speaker 1: brings me to the next section, which is our recipe 330 00:14:18,679 --> 00:14:20,560 Speaker 1: of the week. And I popped up something on my 331 00:14:20,600 --> 00:14:24,320 Speaker 1: Instagram yesterday showcasing MEA's favorite mini muffins. I've made these 332 00:14:24,360 --> 00:14:27,880 Speaker 1: since basically she started solids at about six or seven months, 333 00:14:28,000 --> 00:14:30,800 Speaker 1: and their little mini banana blueberry muffins. So they're really 334 00:14:30,840 --> 00:14:32,520 Speaker 1: easy to make. I make them in bulk and then 335 00:14:32,520 --> 00:14:34,560 Speaker 1: I freeze them and then I just to frost them 336 00:14:34,600 --> 00:14:36,120 Speaker 1: and sort of warm them up in the microwave before 337 00:14:36,120 --> 00:14:37,120 Speaker 1: I give them to her as a bit of a 338 00:14:37,120 --> 00:14:39,240 Speaker 1: snack sometimes, or sometimes if she's still a bit hungry 339 00:14:39,240 --> 00:14:41,000 Speaker 1: after dinner, I'll give you a bit of these. So 340 00:14:41,080 --> 00:14:43,840 Speaker 1: these are no added sugar, but the sugar does come 341 00:14:43,920 --> 00:14:46,240 Speaker 1: naturally from the fruit that's in there. So what I 342 00:14:46,280 --> 00:14:49,320 Speaker 1: do is I use two cups of self raising wholemeal flour. 343 00:14:49,600 --> 00:14:52,480 Speaker 1: I use two third cups of rolled oats, a little 344 00:14:52,480 --> 00:14:54,920 Speaker 1: pinch of cinnamon or nutmeg. I use a couple of 345 00:14:54,920 --> 00:14:57,520 Speaker 1: tablespoons of cheer seas or hemp seas, just to get 346 00:14:57,520 --> 00:14:59,960 Speaker 1: some healthy fat through there. I use half a cup 347 00:15:00,080 --> 00:15:02,800 Speaker 1: of extra vergin olive oil for again a really nice 348 00:15:02,800 --> 00:15:05,840 Speaker 1: healthy fat profile. A cup of milk, whatever milk that is. 349 00:15:05,840 --> 00:15:08,600 Speaker 1: If you've got kids or toddlers with cow's milk protein allergy. 350 00:15:08,640 --> 00:15:10,360 Speaker 1: You could use alma, and you could use sore, you 351 00:15:10,440 --> 00:15:12,680 Speaker 1: could use oat, it doesn't matter. I just use normal 352 00:15:12,680 --> 00:15:15,160 Speaker 1: fool cream milk for me. Then I use two large 353 00:15:15,160 --> 00:15:17,640 Speaker 1: mashed bananas. Now I mash them up and that helps 354 00:15:17,680 --> 00:15:20,120 Speaker 1: to bind the muffins. What you could do if you're 355 00:15:20,120 --> 00:15:22,400 Speaker 1: not a banana fan or your kids don't like bananas, 356 00:15:22,640 --> 00:15:24,440 Speaker 1: you could actually just use a couple of eggs instead, 357 00:15:24,480 --> 00:15:27,240 Speaker 1: so the eggs will provide the binding capacity. But when 358 00:15:27,240 --> 00:15:29,360 Speaker 1: I first made these, I was a little bit worried 359 00:15:29,400 --> 00:15:31,760 Speaker 1: about me, like I hadn't actually done eggs yet for 360 00:15:31,800 --> 00:15:33,720 Speaker 1: her allergen challenge. Like the first time she had these, 361 00:15:33,760 --> 00:15:36,000 Speaker 1: she was really, really really young, and she'd already had 362 00:15:36,040 --> 00:15:38,400 Speaker 1: reactions to nuts. I was a little bit cautious about 363 00:15:38,520 --> 00:15:40,600 Speaker 1: the different types of allergens I did, so rather than 364 00:15:40,720 --> 00:15:42,960 Speaker 1: using eggs, I use bananas to bind, and then I 365 00:15:43,080 --> 00:15:44,720 Speaker 1: kind of have ever since. But if you wanted to 366 00:15:44,720 --> 00:15:46,960 Speaker 1: add a little bit more protein in, you could probably 367 00:15:47,000 --> 00:15:49,200 Speaker 1: easily swap out one of the bananas for some eggs. 368 00:15:49,280 --> 00:15:50,960 Speaker 1: And then I throw on about one and a half 369 00:15:51,000 --> 00:15:53,800 Speaker 1: cups of blueberries as well, and you basically just stir 370 00:15:53,880 --> 00:15:55,960 Speaker 1: it all up put it into little mini muffin tims. 371 00:15:56,000 --> 00:15:57,560 Speaker 1: I just give the tins a good spray with a 372 00:15:57,560 --> 00:15:59,520 Speaker 1: little bit of spray oil so they don't stick, and 373 00:15:59,560 --> 00:16:02,000 Speaker 1: then you bake in the oven. So that recipe for 374 00:16:02,040 --> 00:16:06,680 Speaker 1: me gives me twenty four mini muffins and twelve smaller 375 00:16:06,680 --> 00:16:09,160 Speaker 1: cupcake ones as well, so it makes a fairly decent amount. 376 00:16:09,200 --> 00:16:11,040 Speaker 1: So David and I will have the smaller like little 377 00:16:11,040 --> 00:16:13,280 Speaker 1: cupcake ones for ours, and then Mia has one to 378 00:16:13,360 --> 00:16:15,080 Speaker 1: two of the mini muffins as well. And then, as 379 00:16:15,120 --> 00:16:16,680 Speaker 1: I said, I just bag them up when I freeze 380 00:16:16,720 --> 00:16:18,840 Speaker 1: them through them in the freezer. They're good fresh for 381 00:16:18,880 --> 00:16:21,480 Speaker 1: about three days and then anything after that you kind 382 00:16:21,480 --> 00:16:23,720 Speaker 1: of want to do something with them because if you 383 00:16:23,800 --> 00:16:26,280 Speaker 1: leave the past about four or five days, they start 384 00:16:26,320 --> 00:16:28,840 Speaker 1: to grow mold and they're not as pleasant. Yeah. 385 00:16:28,880 --> 00:16:30,880 Speaker 2: No, I freeze them and I snapped that recipe. Actually, 386 00:16:30,880 --> 00:16:31,920 Speaker 2: I'm going to make that up too. I thought it 387 00:16:32,000 --> 00:16:33,880 Speaker 2: was a really good one, so delicious. 388 00:16:34,160 --> 00:16:36,120 Speaker 1: Yeah, all right, well let us know what you think. 389 00:16:36,160 --> 00:16:38,680 Speaker 1: We'll post the recipe on our Instagram account. As I said, 390 00:16:38,720 --> 00:16:40,760 Speaker 1: they're great for adults, they're also very very good for 391 00:16:40,920 --> 00:16:43,400 Speaker 1: babies and little kids as well, and you can easily 392 00:16:43,400 --> 00:16:45,520 Speaker 1: adapt that as well, Like if you had Celiac disease, 393 00:16:45,520 --> 00:16:47,600 Speaker 1: I would just use some gluten free flour instead of 394 00:16:47,640 --> 00:16:49,880 Speaker 1: the whole milk flour, and maybe swap your rolled oats 395 00:16:49,880 --> 00:16:52,120 Speaker 1: out for something like Kinwa flakes. And if you've got 396 00:16:52,160 --> 00:16:54,520 Speaker 1: dairy problems, instead of using normal milk, you know, I 397 00:16:54,520 --> 00:16:56,600 Speaker 1: would use something like a soy milk or an almond 398 00:16:56,640 --> 00:16:59,760 Speaker 1: milk or something as well. So very very adaptable recipe 399 00:16:59,760 --> 00:17:01,560 Speaker 1: bait and if you didn't have blue broads, you could 400 00:17:01,640 --> 00:17:04,240 Speaker 1: use raspberries. You could use any type of fruit or 401 00:17:04,280 --> 00:17:06,840 Speaker 1: berries as well. All Right, well, that brings us to 402 00:17:06,880 --> 00:17:10,240 Speaker 1: the end of another Nutrition Couch episode. So we'd love 403 00:17:10,280 --> 00:17:12,520 Speaker 1: if you could subscribe to the podcast. Tell your friends 404 00:17:12,720 --> 00:17:15,000 Speaker 1: send them any episodes that you think that they would 405 00:17:15,000 --> 00:17:17,560 Speaker 1: really benefit from, because we love when new listeners find 406 00:17:17,560 --> 00:17:20,080 Speaker 1: the podcast. And of course, our brand new periguide is 407 00:17:20,119 --> 00:17:23,080 Speaker 1: available on our website as well at the nutritioncouch dot com. 408 00:17:23,119 --> 00:17:26,000 Speaker 1: So or any ladies in their late thirties, forties and 409 00:17:26,040 --> 00:17:30,280 Speaker 1: fifties who are feeling those hormones coming into play, make 410 00:17:30,320 --> 00:17:32,400 Speaker 1: sure you check out the periguide on our website. It's 411 00:17:32,400 --> 00:17:35,040 Speaker 1: available worldwide. Woman love for you to have a read 412 00:17:35,080 --> 00:17:37,040 Speaker 1: and look at everybody in the next episode. 413 00:17:37,160 --> 00:17:37,760 Speaker 3: Have a great week.