1 00:00:00,680 --> 00:00:02,920 Speaker 1: Do you have a fitness tracker or an app? Do 2 00:00:02,960 --> 00:00:05,960 Speaker 1: you weigh yourself regularly? Maybe you weigh yourself every day? 3 00:00:06,320 --> 00:00:08,840 Speaker 1: Do you know exactly how many calories you eat or 4 00:00:08,880 --> 00:00:12,319 Speaker 1: how many calories you burn after every workout? Yet do 5 00:00:12,360 --> 00:00:15,720 Speaker 1: you actually find yourself not being able to achieve your goals? 6 00:00:16,120 --> 00:00:19,919 Speaker 1: On today's Midweek Motivational Wednesday episode, Susie shares a case 7 00:00:19,920 --> 00:00:23,680 Speaker 1: study in which self monitoring can sometimes do more harm 8 00:00:23,720 --> 00:00:26,400 Speaker 1: than good and how to achieve a balance between self 9 00:00:26,400 --> 00:00:30,560 Speaker 1: awareness and self sabotage. Hi, I'mileanne Wood and I'm Cuz Burrow, 10 00:00:30,800 --> 00:00:33,559 Speaker 1: and every week we bring you the Nutrition Counch podcast, 11 00:00:33,800 --> 00:00:36,199 Speaker 1: the biweekly podcast that keeps you up to date on 12 00:00:36,320 --> 00:00:38,440 Speaker 1: everything that you need to know in the world of 13 00:00:38,520 --> 00:00:41,560 Speaker 1: nutrition and health, as well as our client case study. 14 00:00:41,560 --> 00:00:44,040 Speaker 1: Today we share a high protein pizza base that we 15 00:00:44,080 --> 00:00:48,000 Speaker 1: are loving and my fabulous mini muffins inspired by Mea 16 00:00:48,080 --> 00:00:51,279 Speaker 1: that are great snacks for both toddlers, kids and adults 17 00:00:51,320 --> 00:00:53,920 Speaker 1: as well. So, Susie, I'm going to head up to 18 00:00:53,960 --> 00:00:55,760 Speaker 1: you and we're going to do our case study of 19 00:00:55,760 --> 00:00:57,720 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 --> 00:01:02,600 Speaker 1: life case examples, and I have a one ware at 22 00:01:02,600 --> 00:01:04,920 Speaker 1: my garment every day, so I'm a big fan of 23 00:01:05,000 --> 00:01:08,000 Speaker 1: tracking my steps and logging my sleep. But we do 24 00:01:08,120 --> 00:01:10,080 Speaker 1: know that sometimes it can do a little bit more 25 00:01:10,080 --> 00:01:11,400 Speaker 1: harm than good. Cand it. 26 00:01:11,400 --> 00:01:13,640 Speaker 2: It's a fine line, isn't it, Because of course we 27 00:01:13,760 --> 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 00:01:18,560 --> 00:01:21,120 Speaker 2: big fan myself of my fitness power for clients to 30 00:01:21,200 --> 00:01:22,039 Speaker 2: keep an eye on their. 31 00:01:21,920 --> 00:01:24,160 Speaker 3: Macros or become more aware of portion control. 32 00:01:24,560 --> 00:01:27,160 Speaker 2: So I would say, on the wholy end of my clients, 33 00:01:27,160 --> 00:01:30,720 Speaker 2: who are at any one time, I'm perhaps seeing you know, six, 34 00:01:30,880 --> 00:01:33,720 Speaker 2: maybe ten who are going through their sort of twelve 35 00:01:33,760 --> 00:01:37,640 Speaker 2: twenty four week journey and really focusing on losing that 36 00:01:37,640 --> 00:01:41,200 Speaker 2: twenty thirty kilos. So on the whole of that client 37 00:01:41,200 --> 00:01:43,640 Speaker 2: group I would see I would say eighty percent, if 38 00:01:43,680 --> 00:01:46,880 Speaker 2: not ninety, are what I would call under monitors. So 39 00:01:46,920 --> 00:01:49,400 Speaker 2: they are not so aware of calories that are slipping 40 00:01:49,480 --> 00:01:52,080 Speaker 2: in they could do with a few days in my 41 00:01:52,160 --> 00:01:54,480 Speaker 2: fitness power, and they certainly are not keeping a close 42 00:01:54,480 --> 00:01:57,000 Speaker 2: eye on their steps and movement. And also something I've 43 00:01:57,000 --> 00:01:59,440 Speaker 2: been speaking a lot about lately is exercise intensity and 44 00:01:59,440 --> 00:02:02,080 Speaker 2: really checking heart rates when we're training, and that actually 45 00:02:02,160 --> 00:02:03,960 Speaker 2: is reminded me of another great case study that we'll 46 00:02:04,000 --> 00:02:06,720 Speaker 2: talk about in another couple of weeks time. But I 47 00:02:06,760 --> 00:02:09,680 Speaker 2: actually also wanted to talk about today the ten percent 48 00:02:09,800 --> 00:02:12,600 Speaker 2: where the self monitoring does more harm than good. And 49 00:02:12,639 --> 00:02:17,160 Speaker 2: this isn't one specific client, rather a general pattern that 50 00:02:17,200 --> 00:02:19,360 Speaker 2: I observe. I've got two or three on my mind 51 00:02:19,360 --> 00:02:22,520 Speaker 2: of clients where the self monitoring is doing more harm 52 00:02:22,560 --> 00:02:26,120 Speaker 2: than good. So the two examples I'll give are the 53 00:02:26,280 --> 00:02:31,720 Speaker 2: daily weighing. Now, body weights changed dramatically based on the 54 00:02:31,720 --> 00:02:34,400 Speaker 2: fluid load that you've got, the amount of carbohydrate you've 55 00:02:34,400 --> 00:02:37,040 Speaker 2: got stored in your muscle, how much salt you've eaten, 56 00:02:37,080 --> 00:02:39,400 Speaker 2: and even just the load of food. So if you 57 00:02:39,440 --> 00:02:41,040 Speaker 2: take a raw weight in the morning, and I say 58 00:02:41,160 --> 00:02:43,360 Speaker 2: raw in terms of you've been to the bathroom, you 59 00:02:43,400 --> 00:02:46,000 Speaker 2: haven't drunk anything yet, and then as soon as you 60 00:02:46,040 --> 00:02:48,480 Speaker 2: eat a meal in drink five hundred mills 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 00:02:51,639 --> 00:02:54,480 Speaker 2: transferring the volume of food in the gush, which is 63 00:02:54,520 --> 00:02:57,400 Speaker 2: why in sports nutrition we will go to liquid diets 64 00:02:57,440 --> 00:03:00,480 Speaker 2: and things right before clients or sports athletes way in 65 00:03:00,919 --> 00:03:02,520 Speaker 2: just to get rid of that fluid weight. But it's 66 00:03:02,520 --> 00:03:05,920 Speaker 2: actually not muscle or fat mass. It's purely just the 67 00:03:05,960 --> 00:03:09,720 Speaker 2: sort of energy engine system that's working between fluid salts 68 00:03:09,720 --> 00:03:12,840 Speaker 2: carbohydrates on a day to day basis. So what happens 69 00:03:12,919 --> 00:03:16,720 Speaker 2: is for clients who are they'll say it doesn't bother 70 00:03:16,760 --> 00:03:17,480 Speaker 2: me weighing every day. 71 00:03:17,480 --> 00:03:18,720 Speaker 3: I've always weighed every day. 72 00:03:19,120 --> 00:03:21,840 Speaker 2: But where I find it undoes weight loss is that 73 00:03:21,919 --> 00:03:26,240 Speaker 2: subconsciously it tends to sabotage. Because the two scenarios are 74 00:03:27,040 --> 00:03:29,960 Speaker 2: if I've got a client who weighs every day and 75 00:03:30,000 --> 00:03:33,360 Speaker 2: then they see the scales aren't moving, even though they 76 00:03:33,360 --> 00:03:37,000 Speaker 2: would like them to be moving, it often sabotages them 77 00:03:37,040 --> 00:03:39,880 Speaker 2: to say, oh, well it's not working. It doesn't matter 78 00:03:39,920 --> 00:03:42,680 Speaker 2: what I do, and then they change my diet. So, 79 00:03:42,760 --> 00:03:45,080 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 --> 00:03:50,440 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 00:03:57,120 --> 00:03:59,600 Speaker 2: sort of plattaued the weight to an even greater extent 85 00:04:00,120 --> 00:04:03,000 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 --> 00:04:07,280 Speaker 2: with how she felt, how much food she ate, whether 88 00:04:07,280 --> 00:04:10,760 Speaker 2: she was hungry or not, So those basic measures. The 89 00:04:10,800 --> 00:04:13,160 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 --> 00:04:19,360 Speaker 2: I'm on track and give themselves permission to eat foods 92 00:04:19,360 --> 00:04:21,520 Speaker 2: that they wouldn't normally because they feel they've been good 93 00:04:21,560 --> 00:04:24,440 Speaker 2: and they've lost weight. So, even if it's not a 94 00:04:24,480 --> 00:04:29,599 Speaker 2: conscious thing, subconsciously, it tends to undermine your behavior. Now, 95 00:04:29,839 --> 00:04:33,360 Speaker 2: sometimes it doesn't affect clients whatsoever, and they will still 96 00:04:33,400 --> 00:04:35,880 Speaker 2: remain in tune with their body. But in more cases 97 00:04:35,880 --> 00:04:40,320 Speaker 2: than not, with my cereal dieties and regular wayers, if 98 00:04:40,400 --> 00:04:43,280 Speaker 2: they're wighers every day, twice a day, three times a day, 99 00:04:43,320 --> 00:04:45,600 Speaker 2: I guarantee you will be doing more harm than good. 100 00:04:45,960 --> 00:04:48,680 Speaker 2: Because when it comes to the human body, it's not 101 00:04:48,920 --> 00:04:52,200 Speaker 2: a one size exact model. There's so many variables that 102 00:04:52,240 --> 00:04:54,599 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 00:04:57,240 --> 00:05:01,320 Speaker 2: all the other ones, particularly appetit and hunger, which will 105 00:05:01,320 --> 00:05:03,240 Speaker 2: differ each and every day, which is why if you 106 00:05:03,279 --> 00:05:05,880 Speaker 2: eat the same thing every single day, I guarantee you're 107 00:05:05,880 --> 00:05:08,360 Speaker 2: not in tune with your hunger because there's no possible 108 00:05:08,360 --> 00:05:10,599 Speaker 2: way you feel like eating the exact same volumes and 109 00:05:10,600 --> 00:05:14,000 Speaker 2: amounts every single day. All your energy output is the 110 00:05:14,000 --> 00:05:16,599 Speaker 2: same every single day, so there should always be nuances 111 00:05:16,640 --> 00:05:20,080 Speaker 2: in that. That's why sure, taking a wish once or 112 00:05:20,160 --> 00:05:22,560 Speaker 2: twice a week can be a rough guide, but I 113 00:05:22,600 --> 00:05:25,159 Speaker 2: would never be worried with a one off measurement or 114 00:05:25,200 --> 00:05:27,719 Speaker 2: even just wait alone. I prefer a waste as well, 115 00:05:27,800 --> 00:05:30,839 Speaker 2: So just a reminder if you're a daily wayer but 116 00:05:31,040 --> 00:05:33,280 Speaker 2: not getting where you want to get to, it may 117 00:05:33,320 --> 00:05:35,360 Speaker 2: be doing more harm than good in a period without 118 00:05:35,760 --> 00:05:37,960 Speaker 2: even just going back to measuring with the tape measure 119 00:05:38,279 --> 00:05:41,279 Speaker 2: and remaining number one priority in touch with your hunger 120 00:05:41,440 --> 00:05:44,040 Speaker 2: is the most important thing to do, and that Leanne 121 00:05:44,120 --> 00:05:47,000 Speaker 2: is the same for my calorie monitors who constantly put 122 00:05:47,040 --> 00:05:49,919 Speaker 2: it into my fitness and I love my fitness power, 123 00:05:49,920 --> 00:05:52,960 Speaker 2: but when they're obsessively doing it every day and saying 124 00:05:53,040 --> 00:05:54,640 Speaker 2: at the end of the day, oh, I've got two 125 00:05:54,720 --> 00:05:58,520 Speaker 2: hundred calories less an eating when they're not even hungry again, 126 00:05:58,560 --> 00:06:00,800 Speaker 2: it's doing more harm than good. So keep in mind 127 00:06:00,839 --> 00:06:03,800 Speaker 2: that any calorie assessment is a very rough guide. There's 128 00:06:03,839 --> 00:06:06,359 Speaker 2: at least twenty percent error weight because of the range 129 00:06:06,360 --> 00:06:10,080 Speaker 2: of foods out there, the way they've been entered, portion differences, 130 00:06:10,240 --> 00:06:12,839 Speaker 2: different brands. So sure it can be used as a 131 00:06:12,920 --> 00:06:16,680 Speaker 2: rough guide, but I would never be counting calories within 132 00:06:16,720 --> 00:06:19,160 Speaker 2: one hundred or two hundred. That's how much error there is. 133 00:06:19,600 --> 00:06:21,960 Speaker 2: And the same we say grams of carbohydrate. If I've 134 00:06:22,000 --> 00:06:24,840 Speaker 2: given a recommendation to say thirty grams of carbet breakfast, 135 00:06:25,320 --> 00:06:27,160 Speaker 2: if it was twenty five one day and thirty five 136 00:06:27,160 --> 00:06:28,760 Speaker 2: the other, I wouldn't care. As long as it was 137 00:06:28,800 --> 00:06:31,359 Speaker 2: within ten to twenty percent, I'd be pretty happy. So 138 00:06:31,480 --> 00:06:34,760 Speaker 2: by all means, we know self monitoring is extremely predictive 139 00:06:34,800 --> 00:06:37,320 Speaker 2: of outcome, but it's that fine line where it becomes 140 00:06:37,400 --> 00:06:39,480 Speaker 2: obsessive that it can be doing more harm than good. 141 00:06:39,720 --> 00:06:42,200 Speaker 2: And if you're an obsessive monitor of weight and or 142 00:06:42,240 --> 00:06:46,080 Speaker 2: calories and macros and your body's not changing, that's a 143 00:06:46,160 --> 00:06:48,719 Speaker 2: sign it's doing more harm than good one hundred percent. 144 00:06:48,800 --> 00:06:51,480 Speaker 1: And I actually don't allow my clients to weigh like 145 00:06:51,600 --> 00:06:53,719 Speaker 1: way daily like if they weigh daily, I say no. 146 00:06:53,800 --> 00:06:55,520 Speaker 1: As part of my program like, I'm going to get 147 00:06:55,520 --> 00:06:57,640 Speaker 1: you to stop doing that. Even though you think that 148 00:06:57,680 --> 00:07:00,359 Speaker 1: it's helpful for you, I can guarantee you that it's not, because, 149 00:07:00,400 --> 00:07:03,080 Speaker 1: like you said, it basically promotes self sabotage. And I 150 00:07:03,120 --> 00:07:05,640 Speaker 1: want them focusing on the daily habits and the daily 151 00:07:05,720 --> 00:07:08,440 Speaker 1: behaviors and getting their thoughts right and being in tune 152 00:07:08,440 --> 00:07:10,080 Speaker 1: with their body when it comes to hunger and that 153 00:07:10,120 --> 00:07:14,120 Speaker 1: sort of thing, versus letting their scale dictate their choices 154 00:07:14,240 --> 00:07:16,240 Speaker 1: or their behaviors for the day. So I have never 155 00:07:16,280 --> 00:07:18,920 Speaker 1: been a fan of daily weighing, unless, of course, you're 156 00:07:19,000 --> 00:07:21,440 Speaker 1: someone who's like competing in a boxing competition and you 157 00:07:21,520 --> 00:07:23,600 Speaker 1: have to get your weight to a certain level or 158 00:07:23,640 --> 00:07:26,080 Speaker 1: something like that. But for ninety nine percent of people, 159 00:07:26,400 --> 00:07:28,080 Speaker 1: you do not need to weigh daily, and it's not 160 00:07:28,120 --> 00:07:31,680 Speaker 1: actually going to provide anything that helpful for you basically. 161 00:07:31,840 --> 00:07:33,720 Speaker 1: And the other thing when I think about in terms 162 00:07:33,760 --> 00:07:37,679 Speaker 1: of monitoring and tracking, is really eating what you burn. 163 00:07:37,960 --> 00:07:41,200 Speaker 1: So I had an Instagram message from just at a 164 00:07:41,280 --> 00:07:42,800 Speaker 1: random girl the other day and she said, Haley, I 165 00:07:42,880 --> 00:07:44,680 Speaker 1: have been following a few years, love the potty. I 166 00:07:44,760 --> 00:07:47,120 Speaker 1: just had a question. My fitness watch says that I burn, 167 00:07:47,240 --> 00:07:49,640 Speaker 1: you know, roughly four to five hundred calories per workout. 168 00:07:49,920 --> 00:07:52,360 Speaker 1: When I calculate my calorie deficit, do I then get 169 00:07:52,400 --> 00:07:55,720 Speaker 1: to eat this back? I was like, no, no, no, 170 00:07:56,920 --> 00:08:00,960 Speaker 1: because fitness watches tend to overestimate calories burned. A lot 171 00:08:01,000 --> 00:08:03,160 Speaker 1: of people think they're burning four or five hundred calories 172 00:08:03,160 --> 00:08:06,000 Speaker 1: in a workout, but typically they're probably only burning I 173 00:08:06,000 --> 00:08:08,400 Speaker 1: don't know, between three and four or something like that, 174 00:08:08,440 --> 00:08:11,840 Speaker 1: so it tends to overestimate calories burned, even in step 175 00:08:11,920 --> 00:08:13,520 Speaker 1: suit thee. I know that when I'm on a podcast 176 00:08:13,560 --> 00:08:15,360 Speaker 1: and when I'm talking to clients on calls, I like 177 00:08:15,400 --> 00:08:17,560 Speaker 1: to wave my hands a lot. I'm very expressive when 178 00:08:17,560 --> 00:08:20,000 Speaker 1: I talk. My step count can go up two three 179 00:08:20,040 --> 00:08:22,960 Speaker 1: thousand steps. Me sitting at my desk talking to clients. 180 00:08:22,960 --> 00:08:24,840 Speaker 1: If I do three, four, five, six clients in a 181 00:08:24,920 --> 00:08:27,400 Speaker 1: row and I've done two three thousand steps, I didn't 182 00:08:27,440 --> 00:08:29,960 Speaker 1: walk at all. I just waved my hands around for 183 00:08:30,000 --> 00:08:31,800 Speaker 1: a couple of hours at clients when I was being 184 00:08:31,880 --> 00:08:34,200 Speaker 1: very expressive when I was talking to them, and the 185 00:08:34,280 --> 00:08:36,360 Speaker 1: nicest possible way. I'm not yelling at them or anything, 186 00:08:36,480 --> 00:08:38,800 Speaker 1: but I'm just expressive when I talk about things, when 187 00:08:38,800 --> 00:08:40,920 Speaker 1: I explain things, I do it a lot with my hands, 188 00:08:41,200 --> 00:08:43,960 Speaker 1: So these fitness watches have to be taken with a 189 00:08:44,000 --> 00:08:46,080 Speaker 1: grain of salts. So I like my clients to just 190 00:08:46,160 --> 00:08:48,680 Speaker 1: look at their sleep patterns. I like them to log 191 00:08:48,720 --> 00:08:52,000 Speaker 1: their hydration. I like them to look at their heart 192 00:08:52,080 --> 00:08:54,840 Speaker 1: rate zones when they're training. But I don't get them 193 00:08:54,880 --> 00:08:57,600 Speaker 1: to way daily. I don't get them to track their 194 00:08:57,640 --> 00:09:00,800 Speaker 1: calories burned in their workouts. And I certainly we sort 195 00:09:00,800 --> 00:09:03,080 Speaker 1: of take the daily steps. We take that with a 196 00:09:03,080 --> 00:09:05,360 Speaker 1: little grain of salt as well, because of anyone like me, 197 00:09:05,720 --> 00:09:07,960 Speaker 1: it's kind of overestimating kind of what you do on 198 00:09:07,960 --> 00:09:09,920 Speaker 1: a daily basis. So I use it as an average 199 00:09:10,000 --> 00:09:12,720 Speaker 1: or a baseline. And if a client's baseline is, say 200 00:09:12,760 --> 00:09:15,280 Speaker 1: four thousand steps on average for the week or for 201 00:09:15,320 --> 00:09:17,760 Speaker 1: the day, then I'll push them up to, say six thousand. 202 00:09:17,760 --> 00:09:19,800 Speaker 1: I'll give them an extra two thousand. So I use 203 00:09:19,840 --> 00:09:23,160 Speaker 1: it as part of an overall picture of what we're 204 00:09:23,200 --> 00:09:26,000 Speaker 1: doing and not take every little aspect of it and 205 00:09:26,040 --> 00:09:28,000 Speaker 1: say that that's one hundred percent like a while that's 206 00:09:28,040 --> 00:09:29,680 Speaker 1: exactly what it is. So I think we just have 207 00:09:29,760 --> 00:09:32,760 Speaker 1: to take these monitoring tools with a grain of salt. 208 00:09:32,760 --> 00:09:35,480 Speaker 1: They're fabulous. I'm absolutely fan of my garment, couldn't love 209 00:09:35,480 --> 00:09:38,200 Speaker 1: it anymore. But I do think that sometimes for some 210 00:09:38,240 --> 00:09:40,079 Speaker 1: people they can do more harm than good luck. 211 00:09:40,120 --> 00:09:41,920 Speaker 3: You said, ture it out just reminded me. 212 00:09:42,080 --> 00:09:45,080 Speaker 2: My little twins have got a fantastic garm and kids 213 00:09:45,160 --> 00:09:47,800 Speaker 2: one with mini. Is it called a mini? It's fantastic. 214 00:09:48,320 --> 00:09:50,320 Speaker 2: They love it. They love wearing it to school with 215 00:09:50,360 --> 00:09:53,120 Speaker 2: their friends. But the other day in the car, my 216 00:09:53,120 --> 00:09:55,760 Speaker 2: little boy was like kicking his legs cycling around saying 217 00:09:55,760 --> 00:09:57,880 Speaker 2: how many steps you've done? I think thought that was 218 00:09:57,960 --> 00:10:01,040 Speaker 2: just so fabulous. So yes, they can. You can certainly 219 00:10:01,120 --> 00:10:03,200 Speaker 2: rig them or change them around to get the results 220 00:10:03,240 --> 00:10:05,160 Speaker 2: you're looking for as well. So yeah, they're a rough 221 00:10:05,200 --> 00:10:05,839 Speaker 2: guide only. 222 00:10:06,480 --> 00:10:06,839 Speaker 3: All right. 223 00:10:06,880 --> 00:10:09,160 Speaker 2: Well, for our product review of the week, something you 224 00:10:09,200 --> 00:10:10,880 Speaker 2: had found but I actually need to ask you. Is 225 00:10:10,880 --> 00:10:13,040 Speaker 2: it the one in the orange packet the Coals pizza 226 00:10:13,040 --> 00:10:15,480 Speaker 2: bas or is it the legume loopen based one. 227 00:10:15,720 --> 00:10:17,440 Speaker 1: No, and I use the one in the orange packet. 228 00:10:17,280 --> 00:10:20,720 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 00:10:23,679 --> 00:10:27,200 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 00:10:29,080 --> 00:10:30,800 Speaker 2: that one before, So the one we're going to look 233 00:10:30,800 --> 00:10:33,280 Speaker 2: at it today. Yeah, so interesting. That's the Coal's Kitchen. 234 00:10:33,320 --> 00:10:35,320 Speaker 2: I think it's probably in the fresh section. But the 235 00:10:35,320 --> 00:10:36,800 Speaker 2: one we're going to look at today is the Coal's 236 00:10:36,840 --> 00:10:38,520 Speaker 2: low carb, high protein pizza base. 237 00:10:38,600 --> 00:10:40,679 Speaker 3: Now, who doesn't love pizza, We all love it. 238 00:10:40,840 --> 00:10:43,560 Speaker 2: But you can get some fantastic lower car pizza bases 239 00:10:43,600 --> 00:10:46,680 Speaker 2: that taste amazing now and I have been encouraging my 240 00:10:46,720 --> 00:10:49,319 Speaker 2: clients if they use one, to have half for dinner 241 00:10:49,400 --> 00:10:51,320 Speaker 2: half for lunch the next day with a salad, and 242 00:10:51,360 --> 00:10:52,439 Speaker 2: it's a fantastic option. 243 00:10:52,679 --> 00:10:54,680 Speaker 3: So I agree. So this is the. 244 00:10:54,559 --> 00:10:58,880 Speaker 2: One in the orange packet and per serve, so the serfs, 245 00:10:59,000 --> 00:11:01,360 Speaker 2: I believe it's two in a pack, which is two 246 00:11:01,440 --> 00:11:04,480 Speaker 2: hundred grams retailing for five forty, which is also very 247 00:11:04,480 --> 00:11:05,160 Speaker 2: cost effective. 248 00:11:05,200 --> 00:11:05,600 Speaker 3: I love that. 249 00:11:05,640 --> 00:11:08,640 Speaker 2: So it's like literally chills seventy for a single base 250 00:11:08,679 --> 00:11:10,200 Speaker 2: and you're gonna get two meals out of that, so 251 00:11:10,240 --> 00:11:13,679 Speaker 2: that's very cost effective. They're saying one hundred grams is 252 00:11:13,720 --> 00:11:15,520 Speaker 2: the serf, so that's half the pizza, so that would 253 00:11:15,520 --> 00:11:19,160 Speaker 2: be about three slices. It's got fourteen almost fifteen grams 254 00:11:19,200 --> 00:11:22,000 Speaker 2: of protein twenty four point five grams of carbohydrate, or 255 00:11:22,000 --> 00:11:24,600 Speaker 2: the equivalent of two slices of bread, three grams of 256 00:11:24,600 --> 00:11:27,640 Speaker 2: sugars quite low sodium less than three hundred milligrams. 257 00:11:27,800 --> 00:11:29,640 Speaker 1: Actually, think a serve is a whole pizza. I'll just 258 00:11:29,679 --> 00:11:31,800 Speaker 1: interropt you, like I think a whole pizza is one hundred. 259 00:11:31,600 --> 00:11:35,960 Speaker 2: Grams, because it's saying per hundred grams here is of course. 260 00:11:36,080 --> 00:11:37,160 Speaker 3: Yeah, yeah, yeah, you're right. 261 00:11:37,240 --> 00:11:39,040 Speaker 1: Yeah, a whole pizzas are serving, which is why I 262 00:11:39,040 --> 00:11:40,920 Speaker 1: really like it, because it's like a smaller base. But 263 00:11:40,960 --> 00:11:43,080 Speaker 1: it's actually it's a really good amount. 264 00:11:43,280 --> 00:11:45,559 Speaker 3: Oh sorry, yeah, yeah, yeah, absolutely right. Yeah. 265 00:11:45,679 --> 00:11:47,679 Speaker 2: So that means if you own so, would you need 266 00:11:47,720 --> 00:11:49,160 Speaker 2: a whole one for a meal or half? 267 00:11:49,400 --> 00:11:50,880 Speaker 1: Yeahah, I use a whole one. I give it to 268 00:11:50,920 --> 00:11:52,280 Speaker 1: my GUIDs, a whole one that I just put cheese 269 00:11:52,320 --> 00:11:54,240 Speaker 1: and begjies on top because it's pretty high protein. Then 270 00:11:54,280 --> 00:11:57,000 Speaker 1: you can add some cheese as well. Wow, okay, too good, 271 00:11:57,200 --> 00:11:59,200 Speaker 1: or if you wanted to add you know, like salami 272 00:11:59,280 --> 00:12:01,439 Speaker 1: or ham bit more decadent with the protein, you could 273 00:12:01,520 --> 00:12:03,280 Speaker 1: use say half or three quarters if you wanted. 274 00:12:03,480 --> 00:12:05,440 Speaker 2: Yeah, oh that's really good then yeah, so that's sort 275 00:12:05,480 --> 00:12:09,480 Speaker 2: of a three hundred calorie pizza based on its own 276 00:12:09,960 --> 00:12:12,080 Speaker 2: and you're getting about two slices of breadworth a card 277 00:12:12,080 --> 00:12:14,600 Speaker 2: for the entire base and only three hundred milligrams of sodium, 278 00:12:14,679 --> 00:12:18,320 Speaker 2: So eighteen grams of dietary fiber. So what I wanted 279 00:12:18,360 --> 00:12:20,280 Speaker 2: to ask you there, does it upset your stomach because 280 00:12:20,280 --> 00:12:21,760 Speaker 2: it's got such a heavy fiber load. 281 00:12:22,080 --> 00:12:24,760 Speaker 1: No, because it's that modified type of fiber. Like, it's 282 00:12:24,800 --> 00:12:27,560 Speaker 1: not like you're getting eighteen grams of like whole grains itself. 283 00:12:27,640 --> 00:12:31,000 Speaker 1: It's a very highly processed product. Put it that way, 284 00:12:31,040 --> 00:12:32,760 Speaker 1: Like I wouldn't say it was like a whole food 285 00:12:32,760 --> 00:12:35,280 Speaker 1: based product. The bulk of the protein and the fiber 286 00:12:35,320 --> 00:12:37,520 Speaker 1: is coming from modified grain. So they're using a lot 287 00:12:37,520 --> 00:12:40,680 Speaker 1: of whole meal wheat flour, they're using modified wheat starch, 288 00:12:40,679 --> 00:12:43,840 Speaker 1: they're using modified wheat protein isolate, and a little bit 289 00:12:43,840 --> 00:12:47,200 Speaker 1: of wheat gluten. So the fiber content, I have quite 290 00:12:47,200 --> 00:12:48,839 Speaker 1: a sensitive gutt and I'm fine with it. I have 291 00:12:48,880 --> 00:12:50,840 Speaker 1: a lot of clients with IBS and a sensitive gutt 292 00:12:50,840 --> 00:12:52,840 Speaker 1: and they're okay with it as well. So the type 293 00:12:52,880 --> 00:12:56,000 Speaker 1: of fiber, although it's incredibly high, it's not like that 294 00:12:56,160 --> 00:12:58,800 Speaker 1: roughage type of fiber that would send you running to 295 00:12:58,840 --> 00:13:00,840 Speaker 1: the bathroom or anything like that. It's very rare that 296 00:13:00,880 --> 00:13:03,360 Speaker 1: I found a client really struggled with this. So it 297 00:13:03,480 --> 00:13:06,200 Speaker 1: is that more that modified type of high fibers. So 298 00:13:06,440 --> 00:13:08,960 Speaker 1: it's not ideally the best type of fiber that we 299 00:13:09,000 --> 00:13:11,439 Speaker 1: want going in, but there's certainly nothing wrong with it either. 300 00:13:11,400 --> 00:13:13,680 Speaker 2: And it's certainly better than a fast food pizza one 301 00:13:13,760 --> 00:13:16,080 Speaker 2: hundred percent. And what we'll do is, I've actually spied 302 00:13:16,120 --> 00:13:18,480 Speaker 2: now these Coals Kitchen high protein ones that are made 303 00:13:18,520 --> 00:13:20,360 Speaker 2: with the Father bean based But what I'll do is 304 00:13:20,400 --> 00:13:22,040 Speaker 2: I'll get lean to try them first to make sure 305 00:13:22,040 --> 00:13:24,440 Speaker 2: they don't upset anyone's cut before we talk about them, 306 00:13:24,559 --> 00:13:26,080 Speaker 2: because we don't want to give you this product that 307 00:13:26,080 --> 00:13:27,520 Speaker 2: you go away with and get an upset tummy. But 308 00:13:27,520 --> 00:13:30,080 Speaker 2: they look very interestingly and so that's your mission with 309 00:13:30,120 --> 00:13:33,000 Speaker 2: So if you track down these Coals Kitchen high protein 310 00:13:33,040 --> 00:13:35,240 Speaker 2: pizza bases and give those that go for us as well, 311 00:13:35,280 --> 00:13:36,920 Speaker 2: But yeah, check them out. There's a lot of these 312 00:13:36,960 --> 00:13:38,880 Speaker 2: great products which mean you can have your pizza with 313 00:13:38,920 --> 00:13:42,760 Speaker 2: the family but not completely undo your nutritional goals as well. 314 00:13:42,840 --> 00:13:43,600 Speaker 2: So check them out. 315 00:13:43,760 --> 00:13:45,880 Speaker 1: Yeah, and it's a great option for vegetarians. It's actually 316 00:13:46,040 --> 00:13:48,640 Speaker 1: very similar. Very early on in the poddy. Like I'm talking, 317 00:13:48,640 --> 00:13:51,040 Speaker 1: probably over a year ago, Susie and I reviewed the 318 00:13:51,160 --> 00:13:54,720 Speaker 1: high protein Woolworst pizza bases. They're very, very similar. I'll 319 00:13:54,760 --> 00:13:56,400 Speaker 1: dare say that Calls did a little bit of a 320 00:13:56,400 --> 00:13:58,719 Speaker 1: copycat from Woolworst. They're very similar. You know, you get 321 00:13:58,720 --> 00:14:01,000 Speaker 1: two in each one two hundred grand wool Wears to 322 00:14:01,120 --> 00:14:03,520 Speaker 1: two pack is five dollars. The coals one is five 323 00:14:03,559 --> 00:14:05,800 Speaker 1: point forty for the two pack. So yeah, I'm a big, 324 00:14:05,800 --> 00:14:08,360 Speaker 1: big fan, particularly for vegetarian ones, because it's a high 325 00:14:08,360 --> 00:14:10,160 Speaker 1: protein base. You can just add some cheese and some 326 00:14:10,240 --> 00:14:12,920 Speaker 1: veggies on top, and you've got a really nourishing, warming, 327 00:14:13,240 --> 00:14:16,640 Speaker 1: higher protein dinneruption. All right, Susie. And then that brings 328 00:14:16,679 --> 00:14:18,800 Speaker 1: me to the next section, which is our recipe of 329 00:14:18,920 --> 00:14:21,080 Speaker 1: the week. And I popped up something on my Instagram 330 00:14:21,120 --> 00:14:24,680 Speaker 1: yesterday showcasing MEA's favorite mini muffins. I've made these since 331 00:14:25,040 --> 00:14:27,960 Speaker 1: basically she started solids at about six or seven months, 332 00:14:28,040 --> 00:14:30,800 Speaker 1: and their little mini banana blueberry muffins. So they're really 333 00:14:30,880 --> 00:14:32,520 Speaker 1: easy to make. I make them in bulk and then 334 00:14:32,560 --> 00:14:34,600 Speaker 1: I freeze them and then I just to frost them 335 00:14:34,600 --> 00:14:36,120 Speaker 1: and sort of warm them up in the microwave before 336 00:14:36,160 --> 00:14:37,120 Speaker 1: I give them to her as a bit of a 337 00:14:37,160 --> 00:14:39,240 Speaker 1: snack sometimes, or sometimes if she's still a bit hungry 338 00:14:39,280 --> 00:14:41,040 Speaker 1: after dinner, I'll give you a bit of these. So 339 00:14:41,080 --> 00:14:43,880 Speaker 1: these are no added sugar, but the sugar does come 340 00:14:43,960 --> 00:14:46,280 Speaker 1: naturally from the fruit that's in there. So what I 341 00:14:46,320 --> 00:14:49,320 Speaker 1: do is I use two cups of self raising wholemeal flour. 342 00:14:49,640 --> 00:14:52,520 Speaker 1: I use two third cups of rolled oats, a little 343 00:14:52,520 --> 00:14:54,880 Speaker 1: pinch of cinnamon or nutmeg. I use a couple of 344 00:14:54,920 --> 00:14:57,520 Speaker 1: tablespoons of cheer seas or hemp seas, just to get 345 00:14:57,560 --> 00:14:59,960 Speaker 1: some healthy fat through there. I use half a cup 346 00:15:00,080 --> 00:15:02,800 Speaker 1: of extra vergin olive oil for again a really nice 347 00:15:02,840 --> 00:15:05,840 Speaker 1: healthy fat profile. A cup of milk, whatever milk that is. 348 00:15:05,840 --> 00:15:08,600 Speaker 1: If you've got kids or toddlers with cow's milk protein allergy. 349 00:15:08,680 --> 00:15:10,440 Speaker 1: You could use alma, and you could use sore, you 350 00:15:10,480 --> 00:15:12,680 Speaker 1: could use oat, it doesn't matter. I just use normal 351 00:15:12,720 --> 00:15:15,200 Speaker 1: fool cream milk for me. Then I use two large 352 00:15:15,200 --> 00:15:17,680 Speaker 1: mashed bananas. Now I mash them up and that helps 353 00:15:17,680 --> 00:15:20,120 Speaker 1: to bind the muffins. What you could do if you're 354 00:15:20,160 --> 00:15:22,440 Speaker 1: not a banana fan or your kids don't like bananas, 355 00:15:22,680 --> 00:15:24,480 Speaker 1: you could actually just use a couple of eggs instead, 356 00:15:24,520 --> 00:15:27,240 Speaker 1: so the eggs will provide the binding capacity. But when 357 00:15:27,280 --> 00:15:29,400 Speaker 1: I first made these, I was a little bit worried 358 00:15:29,440 --> 00:15:31,800 Speaker 1: about me, like I hadn't actually done eggs yet for 359 00:15:31,800 --> 00:15:33,760 Speaker 1: her allergen challenge. Like the first time she had these, 360 00:15:33,760 --> 00:15:36,040 Speaker 1: she was really really really young, and she'd already had 361 00:15:36,040 --> 00:15:37,960 Speaker 1: reactions to nut, so I was a little bit cautious 362 00:15:38,000 --> 00:15:40,480 Speaker 1: about the different types of allergens I did, so rather 363 00:15:40,520 --> 00:15:42,880 Speaker 1: than using eggs, I use bananas to bind, and then 364 00:15:42,920 --> 00:15:44,680 Speaker 1: I kind of have ever since. But if you wanted 365 00:15:44,720 --> 00:15:46,680 Speaker 1: to add a little bit more protein in, you could 366 00:15:46,680 --> 00:15:49,240 Speaker 1: probably easily swap out one of the bananas with some eggs, 367 00:15:49,320 --> 00:15:50,920 Speaker 1: and then I throw on about one and a half 368 00:15:51,000 --> 00:15:53,840 Speaker 1: cups of blueberries as well, and you basically just stir 369 00:15:53,880 --> 00:15:56,000 Speaker 1: it all up put it into little minie muffin dims. 370 00:15:56,040 --> 00:15:57,560 Speaker 1: I just give the tins a good spray with a 371 00:15:57,560 --> 00:15:59,560 Speaker 1: little bit of spray oil so they don't stick, and 372 00:15:59,560 --> 00:16:01,480 Speaker 1: then you bake it in the oven. So I that 373 00:16:01,520 --> 00:16:05,640 Speaker 1: recipe for me gives me twenty four mini muffins and 374 00:16:05,720 --> 00:16:08,280 Speaker 1: twelve smaller cupcake ones as well, so it makes a 375 00:16:08,280 --> 00:16:10,240 Speaker 1: fairly decent amount. So David and I will have the 376 00:16:10,320 --> 00:16:12,880 Speaker 1: smaller like little cupcake ones for ours, and then Mia 377 00:16:12,920 --> 00:16:14,760 Speaker 1: has one to two of the mini muffins as well. 378 00:16:14,800 --> 00:16:16,160 Speaker 1: And then as I said, I just bag them up 379 00:16:16,160 --> 00:16:18,200 Speaker 1: when I freeze them through them in the freezer. They're 380 00:16:18,240 --> 00:16:20,920 Speaker 1: good fresh for about three days and then anything after 381 00:16:20,960 --> 00:16:23,360 Speaker 1: that you kind of want to do something with them 382 00:16:23,360 --> 00:16:25,360 Speaker 1: because if you leave the past about four or five days, 383 00:16:25,400 --> 00:16:28,880 Speaker 1: they start to grow mold and they're not as pleasant. Yeah. 384 00:16:28,880 --> 00:16:30,920 Speaker 2: No, I freeze them and I snapped that recipe. Actually, 385 00:16:30,920 --> 00:16:32,000 Speaker 2: I'm going to make that up to I thought it 386 00:16:32,000 --> 00:16:33,920 Speaker 2: was a really good one, so delicious. 387 00:16:34,160 --> 00:16:36,160 Speaker 1: Yeah, all right, well let us know what you think. 388 00:16:36,160 --> 00:16:38,720 Speaker 1: We'll post the recipe on our Instagram account. As I said, 389 00:16:38,720 --> 00:16:40,760 Speaker 1: they're great for adults, they're also very very good for 390 00:16:40,920 --> 00:16:43,440 Speaker 1: babies and little kids as well, and you can easily 391 00:16:43,440 --> 00:16:45,520 Speaker 1: adapt that as well. Like if you had Celiac disease, 392 00:16:45,560 --> 00:16:47,640 Speaker 1: I would just use some gluten free flour instead of 393 00:16:47,680 --> 00:16:49,880 Speaker 1: the whole milk flour, and maybe swap your roll oats 394 00:16:49,920 --> 00:16:52,120 Speaker 1: out for something like Kinwa flakes. And if you've got 395 00:16:52,160 --> 00:16:54,560 Speaker 1: dairy problems, instead of using normal milk, you know, I 396 00:16:54,560 --> 00:16:56,640 Speaker 1: would use something like a soy milk or an almond 397 00:16:56,640 --> 00:17:00,000 Speaker 1: milk or something as well, so very very adaptable recipe bait. 398 00:17:00,160 --> 00:17:02,360 Speaker 1: And if you didn't have blue birds, you could use raspberries. 399 00:17:02,400 --> 00:17:04,639 Speaker 1: You could use any any type of fruit or berries 400 00:17:04,640 --> 00:17:07,000 Speaker 1: as well. All right, well, that brings us to the 401 00:17:07,119 --> 00:17:10,440 Speaker 1: end of another Nutrition Couch episode, So we'd love if 402 00:17:10,440 --> 00:17:12,920 Speaker 1: you could subscribe to the podcast. Tell your friends send 403 00:17:13,000 --> 00:17:15,240 Speaker 1: them any episodes that you think that they would really 404 00:17:15,280 --> 00:17:18,120 Speaker 1: benefit from, because we love when new listeners find the podcast. 405 00:17:18,320 --> 00:17:20,760 Speaker 1: And of course that brand new periguide is available on 406 00:17:20,800 --> 00:17:23,200 Speaker 1: our website as well at the nutritioncouch dot com. So 407 00:17:23,280 --> 00:17:26,520 Speaker 1: or any ladies in their late thirties, forties and fifties 408 00:17:26,560 --> 00:17:30,520 Speaker 1: who are feeling those hormones coming into play, make sure 409 00:17:30,560 --> 00:17:32,920 Speaker 1: you check out the periguide on our website. It's available 410 00:17:32,960 --> 00:17:35,199 Speaker 1: worldwide and would love you to have a read and 411 00:17:35,240 --> 00:17:37,040 Speaker 1: we'll catch everybody in the next episode. 412 00:17:37,160 --> 00:17:37,800 Speaker 3: Have a great week.