1 00:00:00,720 --> 00:00:03,840 Speaker 1: Do you find yourself often craving sweet foods or maybe 2 00:00:03,920 --> 00:00:06,960 Speaker 1: you enjoy a sweet treat after dinner. Today on the 3 00:00:07,080 --> 00:00:09,879 Speaker 1: Nutrition Couch, we have some new research to show that 4 00:00:09,920 --> 00:00:13,360 Speaker 1: adding some sweetness to your diet is not necessarily a 5 00:00:13,400 --> 00:00:15,920 Speaker 1: bad thing and the best foods to reach for when 6 00:00:15,920 --> 00:00:16,599 Speaker 1: you do have. 7 00:00:16,560 --> 00:00:20,240 Speaker 2: Some sweet cravings. Hi, I'm Leanne Wood and I'm Sissy Burrow, 8 00:00:20,440 --> 00:00:21,320 Speaker 2: and together. 9 00:00:21,079 --> 00:00:23,919 Speaker 1: We bring you the Nutrition Couch, the weekly podcast that 10 00:00:24,000 --> 00:00:26,160 Speaker 1: keeps you up to date on everything that you need 11 00:00:26,200 --> 00:00:28,800 Speaker 1: to know in the world of nutrition. As well as 12 00:00:28,800 --> 00:00:32,400 Speaker 1: sweet cravings, we also chat about whether steak and avocado 13 00:00:32,560 --> 00:00:35,120 Speaker 1: is a good choice for breakfast. We have a quick 14 00:00:35,200 --> 00:00:37,920 Speaker 1: and easy chicken option from Wilworth and our list of 15 00:00:38,080 --> 00:00:41,600 Speaker 1: question is all about men versus women when it comes 16 00:00:41,640 --> 00:00:44,360 Speaker 1: to weight loss. But to kick us up today, we're 17 00:00:44,400 --> 00:00:47,720 Speaker 1: talking all things breakfast steak because if you're on TikTok 18 00:00:47,760 --> 00:00:49,720 Speaker 1: and Sissy and I like to have a little scroll 19 00:00:49,760 --> 00:00:52,600 Speaker 1: through TikTok every now and then, you will probably see 20 00:00:52,800 --> 00:00:55,200 Speaker 1: quite a lot of influences and even some of those 21 00:00:55,240 --> 00:00:58,440 Speaker 1: people in that health space eating a lot of steak, 22 00:00:58,520 --> 00:01:00,000 Speaker 1: eggsit avocado for breakfast. 23 00:01:00,240 --> 00:01:02,240 Speaker 2: And you may have thought to yourself, what. 24 00:01:02,120 --> 00:01:05,360 Speaker 1: The heck is going on, because it's certainly an interesting 25 00:01:05,560 --> 00:01:09,120 Speaker 1: world out there, isn't it. Susie the whole influencer social 26 00:01:09,160 --> 00:01:11,440 Speaker 1: media space, and we just seem to be drawn to 27 00:01:11,600 --> 00:01:14,559 Speaker 1: people who you look good and who are fit and healthy, 28 00:01:14,600 --> 00:01:16,320 Speaker 1: and we think, why are they eating that? Is there 29 00:01:16,400 --> 00:01:18,920 Speaker 1: something to it? And I remember seeing the steak and 30 00:01:18,959 --> 00:01:21,520 Speaker 1: egg trend many many months ago when it really seems 31 00:01:21,560 --> 00:01:23,760 Speaker 1: to have taken off lately, and it's almost become a 32 00:01:23,760 --> 00:01:26,080 Speaker 1: little bit like kind of the next diet or the 33 00:01:26,120 --> 00:01:28,440 Speaker 1: next fad when it comes to nutrition. So many people 34 00:01:28,480 --> 00:01:31,560 Speaker 1: are sitting down and having steak, eggs, and avocado for breakfast, 35 00:01:31,920 --> 00:01:34,040 Speaker 1: and it's kind of like we've been through the whole 36 00:01:34,080 --> 00:01:36,160 Speaker 1: low carb area. We've come out the other side. We 37 00:01:36,240 --> 00:01:38,920 Speaker 1: understand calves are important. And then when I'm seeing all 38 00:01:38,920 --> 00:01:41,679 Speaker 1: of these people eating steak at like seven am for breakfast, 39 00:01:41,720 --> 00:01:44,080 Speaker 1: I'm kind of thinking to myself, Oh, I definitely couldn't 40 00:01:44,120 --> 00:01:47,360 Speaker 1: stomach that at breakfast. But like, where does this come from? 41 00:01:47,360 --> 00:01:50,000 Speaker 1: Like what is with people eating steak and eggs? And again, 42 00:01:50,160 --> 00:01:52,080 Speaker 1: a lot of the messaging out there is, oh, it 43 00:01:52,120 --> 00:01:54,720 Speaker 1: keeps your blood sugar levels more controlled, it's high protein 44 00:01:54,760 --> 00:01:57,520 Speaker 1: and I'm arguing with that, but there are certainly other 45 00:01:57,560 --> 00:01:59,680 Speaker 1: ways to get in a balanced amount of carbs are 46 00:01:59,720 --> 00:02:02,800 Speaker 1: high protein diet, some healthy vats in your diet. If 47 00:02:02,800 --> 00:02:04,840 Speaker 1: you don't actually want to sit down and have steak, 48 00:02:04,840 --> 00:02:07,960 Speaker 1: eggs and avocado for breakfast, because to me, it's less 49 00:02:08,000 --> 00:02:10,040 Speaker 1: than appealing at that time in the morning, but it's 50 00:02:10,040 --> 00:02:12,920 Speaker 1: also something that's pretty time intensive to actually cook like 51 00:02:13,000 --> 00:02:15,200 Speaker 1: that would take me a good, you know, at least 52 00:02:15,240 --> 00:02:17,840 Speaker 1: twenty minutes also to actually cook some steaks, some eggs 53 00:02:17,880 --> 00:02:20,320 Speaker 1: and put some avocado and stuff on a plate, Whereas 54 00:02:20,320 --> 00:02:22,000 Speaker 1: if you were to whip up a quick oatmeal or 55 00:02:22,000 --> 00:02:24,160 Speaker 1: make some overnight oats the night before, that would be 56 00:02:24,240 --> 00:02:26,079 Speaker 1: just like a grab and go breakfast in the morning. 57 00:02:26,320 --> 00:02:28,000 Speaker 1: And I know for a lot of my ladies, Susie, 58 00:02:28,080 --> 00:02:30,800 Speaker 1: it's actually eating a properly balanced breakfast, which is the 59 00:02:30,880 --> 00:02:34,040 Speaker 1: issue because there's so time poor, let alone sitting down 60 00:02:34,040 --> 00:02:36,560 Speaker 1: and making a hot cook breakfast most days. I just 61 00:02:36,600 --> 00:02:39,680 Speaker 1: think for a lot of people it's probably largely unachievable, 62 00:02:39,919 --> 00:02:42,440 Speaker 1: let alone that there are probably potentially for some people 63 00:02:42,480 --> 00:02:45,079 Speaker 1: some health impacts as well of going too low in 64 00:02:45,160 --> 00:02:47,520 Speaker 1: terms of carbohydrate. There's there is a little bit of 65 00:02:47,520 --> 00:02:49,520 Speaker 1: fiber from the avocado, but there's not a whole lot 66 00:02:49,520 --> 00:02:52,000 Speaker 1: of whole grain. There's in terms of balancing some good 67 00:02:52,200 --> 00:02:55,600 Speaker 1: carbohydrate whole grain sources that breakfast is there now. 68 00:02:55,639 --> 00:02:57,880 Speaker 3: I think it goes back to the anti carb movement 69 00:02:57,960 --> 00:03:00,600 Speaker 3: of the nineties and millennial and certain and it takes 70 00:03:00,600 --> 00:03:03,720 Speaker 3: me back to watching Anna Winterur or depictions of Anna 71 00:03:03,720 --> 00:03:05,919 Speaker 3: Wintur and the Devil Wears Prita, where they would serve 72 00:03:05,960 --> 00:03:08,040 Speaker 3: her up a juicy steak each day. Rumor has it 73 00:03:08,080 --> 00:03:11,160 Speaker 3: that she doesn't eat many carbohydrates except for her jumbo 74 00:03:11,240 --> 00:03:14,520 Speaker 3: cappuccinos and a big juicy steak in greens for lunch 75 00:03:14,560 --> 00:03:18,120 Speaker 3: that's delivered. And of course, one of those extreme right 76 00:03:18,160 --> 00:03:22,680 Speaker 3: wing male commentators, Jordan Peterson, has been a big supporter 77 00:03:22,800 --> 00:03:26,720 Speaker 3: of the carnivore type approach and eating huge amounts of meat. Now, 78 00:03:26,800 --> 00:03:28,600 Speaker 3: I think what we need to be clear on is, 79 00:03:28,760 --> 00:03:32,520 Speaker 3: first of all, if you did eat a lean steak 80 00:03:32,600 --> 00:03:36,240 Speaker 3: and green vegetables in the morning, you probably would be 81 00:03:36,280 --> 00:03:39,640 Speaker 3: pretty full and satisfied for a while. Absolutely, it will 82 00:03:39,720 --> 00:03:43,360 Speaker 3: keep blood glucose levels controlled. It's a really filling meal. 83 00:03:43,720 --> 00:03:46,240 Speaker 3: You know, it's a high protein meal, but there's also 84 00:03:46,240 --> 00:03:49,720 Speaker 3: a number of downsides. So the recommendations for red meat 85 00:03:49,720 --> 00:03:51,280 Speaker 3: intake is that it ats less than three hundred and 86 00:03:51,320 --> 00:03:53,960 Speaker 3: fifty grams total to reduce the risk of developing a 87 00:03:54,040 --> 00:03:57,960 Speaker 3: number of lifestyle diseases, including digestive cancers. Three hundred and 88 00:03:57,960 --> 00:04:00,400 Speaker 3: fifty grams of meat is not a lot. You'd be 89 00:04:00,400 --> 00:04:03,080 Speaker 3: looking at a small hundred gram steak. Most people I 90 00:04:03,160 --> 00:04:05,320 Speaker 3: know eat a steak that's about three four hundred grams. 91 00:04:05,680 --> 00:04:07,920 Speaker 2: So that's a week though, wasn't it three fifty grams 92 00:04:07,960 --> 00:04:08,200 Speaker 2: a week? 93 00:04:08,280 --> 00:04:09,120 Speaker 4: A week? Yeah? 94 00:04:09,160 --> 00:04:11,160 Speaker 1: A week, Yeah, I think most people would interpret that 95 00:04:11,200 --> 00:04:13,000 Speaker 1: as a day, but it's not as an entire week. 96 00:04:13,080 --> 00:04:14,960 Speaker 2: Some people could eat three hundred grams in a city. 97 00:04:15,320 --> 00:04:18,200 Speaker 3: Of all the lifestyle data related to disease ri is 98 00:04:18,240 --> 00:04:21,400 Speaker 3: go B city lifespan. High meat diets are not on them, 99 00:04:21,560 --> 00:04:24,120 Speaker 3: you know. Really it's more plant based diets with small 100 00:04:24,160 --> 00:04:26,680 Speaker 3: amounts of red meat can still be considered healthy, more 101 00:04:26,720 --> 00:04:29,680 Speaker 3: so pescatarian type diets with a lot more fish. And 102 00:04:29,760 --> 00:04:33,240 Speaker 3: certainly there's from a longevity perspective, evidence to show people 103 00:04:33,279 --> 00:04:35,279 Speaker 3: who will live longer on a plant based diet, So 104 00:04:35,720 --> 00:04:39,000 Speaker 3: from that perspective, not great. Second, it will pay havoc 105 00:04:39,040 --> 00:04:42,480 Speaker 3: with your digestive system. Every single Weekland I'm talking to 106 00:04:42,520 --> 00:04:46,159 Speaker 3: women about, you know, their tummy problems. They're constipated, they're 107 00:04:46,160 --> 00:04:49,039 Speaker 3: not going to the bathroom, they feel bloated. Now, a 108 00:04:49,160 --> 00:04:51,840 Speaker 3: heavy meat meal in the morning, when your body is 109 00:04:51,880 --> 00:04:54,440 Speaker 3: at its highest in terms of metabolic rate, is not 110 00:04:54,480 --> 00:04:57,040 Speaker 3: going to help you at all, will slow down your 111 00:04:57,080 --> 00:05:00,880 Speaker 3: digestion and if anything, make any digestive issue far worse. 112 00:05:01,480 --> 00:05:03,880 Speaker 3: And Third, there's a lot of nutritional benefits that come 113 00:05:03,880 --> 00:05:08,200 Speaker 3: from consuming control portions of good quality carbohydrates. It's linked 114 00:05:08,240 --> 00:05:12,159 Speaker 3: to better digestive function, higher intake of BEG group vitamins, 115 00:05:12,160 --> 00:05:15,280 Speaker 3: which are crucial for cognitive function. Now, don't get me wrong, 116 00:05:15,360 --> 00:05:17,000 Speaker 3: I'm the first to say that most of us eat 117 00:05:17,040 --> 00:05:20,159 Speaker 3: too many refined carbohydrates, too many clubs of sour dough, 118 00:05:20,720 --> 00:05:24,039 Speaker 3: too much heavy cereal and sugary yogurt, too many treats 119 00:05:24,040 --> 00:05:26,479 Speaker 3: and snack foods. But a good whole grain cereal in 120 00:05:26,520 --> 00:05:28,960 Speaker 3: the morning, or a controlled or a serve of a 121 00:05:29,000 --> 00:05:32,799 Speaker 3: really good quality bread is not your issue nutritionally long term, 122 00:05:32,960 --> 00:05:35,440 Speaker 3: having a massive fatty steak will be. So you know, 123 00:05:35,520 --> 00:05:38,000 Speaker 3: when it comes to dietis dieticians it's our job to 124 00:05:38,080 --> 00:05:39,960 Speaker 3: guide people to make the right choice for them. And 125 00:05:40,000 --> 00:05:42,200 Speaker 3: if I had a client land who came to me 126 00:05:42,240 --> 00:05:44,480 Speaker 3: and said, look, I love to eat steak for breakfast, 127 00:05:45,000 --> 00:05:47,000 Speaker 3: how can I do it? And I say, oh, say sure, 128 00:05:47,080 --> 00:05:50,080 Speaker 3: We'll go for seventy one hundred grams lean cooked at 129 00:05:50,080 --> 00:05:52,360 Speaker 3: a slice of whole grain toast, or at least some 130 00:05:52,640 --> 00:05:55,640 Speaker 3: good quality vegetables like some sweet potato, hash or some 131 00:05:55,760 --> 00:05:58,120 Speaker 3: corn with it. I can make it a balance meal, 132 00:05:59,000 --> 00:06:01,680 Speaker 3: but be very clear that my recommendation is to not 133 00:06:01,720 --> 00:06:04,520 Speaker 3: have that amount of red meat in the diet. And 134 00:06:04,800 --> 00:06:06,640 Speaker 3: I don't have any women who come to me craving 135 00:06:06,680 --> 00:06:09,479 Speaker 3: steak for breakfast, So you know, it's one of those 136 00:06:09,480 --> 00:06:11,120 Speaker 3: things that if someone has a great passion for it, 137 00:06:11,120 --> 00:06:14,839 Speaker 3: I wouldn't necessarily change them. But it's more sporadic dietis 138 00:06:14,880 --> 00:06:16,320 Speaker 3: who come and say occasionally they want to have a 139 00:06:16,320 --> 00:06:18,160 Speaker 3: massive jumbo steak and hot cook up. 140 00:06:18,680 --> 00:06:20,080 Speaker 4: That's not what this is suggesting. 141 00:06:20,160 --> 00:06:23,440 Speaker 3: It's much more about routine eating and the benefits that 142 00:06:23,480 --> 00:06:25,920 Speaker 3: come from a high protein, savory breakfast, which we're going 143 00:06:25,960 --> 00:06:27,440 Speaker 3: to talk about savory foods versus. 144 00:06:27,279 --> 00:06:29,120 Speaker 4: Sweet in a minute. So I think you've got to. 145 00:06:29,120 --> 00:06:31,680 Speaker 3: Take those headlines with a grain of salt, because these 146 00:06:31,680 --> 00:06:34,960 Speaker 3: are journalists looking for something people will click on something different. 147 00:06:35,040 --> 00:06:37,840 Speaker 3: But in terms of practicality, I have trouble getting people 148 00:06:37,839 --> 00:06:39,560 Speaker 3: to eat breakfast most days of alone, cook up with 149 00:06:39,600 --> 00:06:42,720 Speaker 3: steak and veggies. So, you know, like anything, I think 150 00:06:42,720 --> 00:06:44,960 Speaker 3: it's just the headline rather than there being any real 151 00:06:45,080 --> 00:06:47,680 Speaker 3: science in it. And yeah, very few people I know 152 00:06:47,760 --> 00:06:49,960 Speaker 3: crave a big steak first thing in the morning, unless 153 00:06:49,960 --> 00:06:51,359 Speaker 3: you've had a big night on the turps. 154 00:06:51,839 --> 00:06:53,680 Speaker 1: Yeah. And the other thing is you mentioned steak and 155 00:06:53,760 --> 00:06:55,760 Speaker 1: veggie is lean steak and veggies. This isn't what this 156 00:06:55,839 --> 00:06:58,159 Speaker 1: trend is really about, right, Like it's steak, it's exit, 157 00:06:58,200 --> 00:07:01,400 Speaker 1: it's avocado typically evercar fruit and a fat. We don't 158 00:07:01,400 --> 00:07:04,120 Speaker 1: really class that in the vegetable amount, So I don't 159 00:07:04,160 --> 00:07:06,760 Speaker 1: see people whipping on their plate, you know, multiple extra 160 00:07:06,800 --> 00:07:08,840 Speaker 1: serfs of vegetables. I guess we wouldn't have too much 161 00:07:08,839 --> 00:07:11,400 Speaker 1: of a problem if they were. But that's the reality, 162 00:07:11,480 --> 00:07:14,080 Speaker 1: is that the breakfast is significantly lacking in fiber. Sure 163 00:07:14,080 --> 00:07:17,560 Speaker 1: there's a little bit in the avocado, but really, you know, overall, 164 00:07:17,600 --> 00:07:19,840 Speaker 1: you're down on the whole grains and the vegetables overall. 165 00:07:19,920 --> 00:07:22,720 Speaker 1: So my preference would be, if you love steak, cut 166 00:07:22,760 --> 00:07:25,120 Speaker 1: down on the amount, and also, you know, add in 167 00:07:25,160 --> 00:07:27,080 Speaker 1: a slice of whole grain bread if you want, or 168 00:07:27,360 --> 00:07:29,480 Speaker 1: you know, just get rid of the steak altogether, and 169 00:07:29,520 --> 00:07:32,640 Speaker 1: one or two slices of that dense, good quality graining 170 00:07:32,680 --> 00:07:35,920 Speaker 1: bread plus a bit of avocado, plus actually some vegetables, 171 00:07:36,040 --> 00:07:39,240 Speaker 1: some rockets and baby spinach, some mushrooms, some tomatoes with 172 00:07:39,400 --> 00:07:42,440 Speaker 1: the eggs gives you a much more balanced breakfast as well, 173 00:07:42,440 --> 00:07:44,320 Speaker 1: and it's probably going to be that little bit faster 174 00:07:44,360 --> 00:07:46,520 Speaker 1: than waiting for that steak to cook as well. So, 175 00:07:46,960 --> 00:07:48,680 Speaker 1: like you, I'm not against it, but I do think 176 00:07:48,720 --> 00:07:51,320 Speaker 1: it can probably be modified to give us a little 177 00:07:51,320 --> 00:07:53,880 Speaker 1: bit more fiber and whole grains overall, which we know 178 00:07:53,960 --> 00:07:58,720 Speaker 1: are two really important nutrients for general health overall, especially 179 00:07:58,800 --> 00:08:01,680 Speaker 1: from a digestive health persons, because the average astrain needs 180 00:08:01,880 --> 00:08:04,200 Speaker 1: women are typically twenty five grams of five or a day, 181 00:08:04,280 --> 00:08:06,720 Speaker 1: men are thirty. But I will routinely give my ladies 182 00:08:06,800 --> 00:08:08,800 Speaker 1: thirty grams of fiber a day as well. I really 183 00:08:08,800 --> 00:08:11,120 Speaker 1: do feel like most of us aren't even reaching that amount, 184 00:08:11,240 --> 00:08:13,080 Speaker 1: so we need to just be aiming that little bit high. 185 00:08:13,120 --> 00:08:15,880 Speaker 1: Because so many clients that both Susanie and I see 186 00:08:15,960 --> 00:08:18,600 Speaker 1: come in with digestive complaints as well, and that meal 187 00:08:19,200 --> 00:08:22,080 Speaker 1: is typically too low and fiber overall to actually set 188 00:08:22,120 --> 00:08:25,160 Speaker 1: you up with a good functioning, regular digestive system throughout 189 00:08:25,200 --> 00:08:27,120 Speaker 1: the day. And women in particular seem to have a 190 00:08:27,160 --> 00:08:30,000 Speaker 1: lot more digestive troubles or issues than what men do 191 00:08:30,120 --> 00:08:32,200 Speaker 1: as well, So maybe men can get away with it 192 00:08:32,360 --> 00:08:34,040 Speaker 1: a little bit more than what women can, but I 193 00:08:34,080 --> 00:08:36,480 Speaker 1: really do feel like it would just contribute to a 194 00:08:36,480 --> 00:08:39,079 Speaker 1: lot of the digestive issues that so many women come 195 00:08:39,120 --> 00:08:40,120 Speaker 1: to see dieticians for. 196 00:08:40,679 --> 00:08:42,559 Speaker 3: True, And let's be clearly, and it's really hard to 197 00:08:42,600 --> 00:08:45,480 Speaker 3: find very lean pieces of steak. Most steak that you buy, 198 00:08:45,559 --> 00:08:48,320 Speaker 3: and also budget wise, like steak is expensive, Like a 199 00:08:48,400 --> 00:08:51,160 Speaker 3: decent cut of lean steak will cost at least ten 200 00:08:51,200 --> 00:08:54,000 Speaker 3: dollars for probably about two hundred grams at least, but 201 00:08:54,160 --> 00:08:56,760 Speaker 3: that is probably conservative, Like I would say, it's probably 202 00:08:56,760 --> 00:08:59,320 Speaker 3: a lot more because really lean cuts of steak, like 203 00:08:59,320 --> 00:09:02,240 Speaker 3: a filet of very very expensive, which is prohibited for 204 00:09:02,360 --> 00:09:04,160 Speaker 3: many of us at the moment with the huge cost 205 00:09:04,200 --> 00:09:04,600 Speaker 3: of food. 206 00:09:05,400 --> 00:09:06,880 Speaker 4: Most steak cuts are really fatty. 207 00:09:06,920 --> 00:09:08,840 Speaker 3: You know, you're looking at least sort of fifteen twenty 208 00:09:08,880 --> 00:09:11,640 Speaker 3: even up to thirty percent fat too high and saturated fat. 209 00:09:11,640 --> 00:09:12,240 Speaker 4: They're not lean. 210 00:09:12,760 --> 00:09:14,680 Speaker 3: You really have to pay to get very lean steak 211 00:09:14,720 --> 00:09:16,760 Speaker 3: and also cook it in a way because lean steak 212 00:09:16,800 --> 00:09:19,560 Speaker 3: is not always as tasty as things like a wagou 213 00:09:19,640 --> 00:09:21,280 Speaker 3: which has got the fat red pulled through it. So 214 00:09:21,360 --> 00:09:23,480 Speaker 3: also keep that in mind. From a budget perspective, it's 215 00:09:23,480 --> 00:09:26,080 Speaker 3: not the most user friendly morning food when you're trying 216 00:09:26,120 --> 00:09:28,000 Speaker 3: to cut that cost. You know, considering a boll of 217 00:09:28,040 --> 00:09:31,080 Speaker 3: oats cost about twenty cents compared to a steak, which 218 00:09:31,120 --> 00:09:32,720 Speaker 3: is going to cost at least five, if not closer 219 00:09:32,760 --> 00:09:35,040 Speaker 3: to ten dollars a serve. I think if you're watching 220 00:09:35,040 --> 00:09:37,320 Speaker 3: your pennies at the moment, it's not overly budget friendly, 221 00:09:38,000 --> 00:09:40,560 Speaker 3: all right. Well, another headline that I quickly clicked on 222 00:09:40,640 --> 00:09:42,560 Speaker 3: when it came up on my computerly and was the 223 00:09:42,720 --> 00:09:46,360 Speaker 3: super sweet food to complement a weight loss diet. Now, 224 00:09:46,440 --> 00:09:48,800 Speaker 3: without a doubt, when I'm working with my women, they 225 00:09:48,840 --> 00:09:51,160 Speaker 3: are always keen to add in a sweet treat. If 226 00:09:51,160 --> 00:09:54,319 Speaker 3: they have to choose between potato or sweet potato, or 227 00:09:54,360 --> 00:09:57,280 Speaker 3: pasta at night, a glass of wine or dessert. I 228 00:09:57,280 --> 00:09:59,360 Speaker 3: have to say eight out of ten would go for dessert, 229 00:10:00,080 --> 00:10:03,080 Speaker 3: and I myself like to finish the day on something sweet, 230 00:10:03,120 --> 00:10:06,800 Speaker 3: and anecdotally, I would say the less sweet food that 231 00:10:06,880 --> 00:10:09,679 Speaker 3: you have through the day, the easier it will be 232 00:10:09,800 --> 00:10:13,000 Speaker 3: to control cravings. So when we were riding the lineup 233 00:10:13,000 --> 00:10:15,599 Speaker 3: for today, I had had on my Listlie and for 234 00:10:15,679 --> 00:10:17,400 Speaker 3: quite some time I wanted to do a segment on 235 00:10:17,440 --> 00:10:21,120 Speaker 3: savory breakfasts because there's actually reasonable data to show that 236 00:10:21,160 --> 00:10:24,640 Speaker 3: having a savory breakfast is particularly beneficial for appetite and 237 00:10:24,640 --> 00:10:27,640 Speaker 3: blood glucose control. And that kind of fitted in a 238 00:10:27,640 --> 00:10:29,880 Speaker 3: little bit with a discussion on steak for breakfast, but 239 00:10:30,320 --> 00:10:33,120 Speaker 3: certainly as a strategy for my women who are struggling 240 00:10:33,160 --> 00:10:36,120 Speaker 3: to control their cravings and constantly craving sweet food through 241 00:10:36,160 --> 00:10:39,280 Speaker 3: the day, an active strategy I will have is to 242 00:10:39,400 --> 00:10:42,640 Speaker 3: keep as much savory food in the day as I can, 243 00:10:42,720 --> 00:10:45,520 Speaker 3: So I'll err towards eggs for breakfast, or cottage cheese 244 00:10:45,520 --> 00:10:48,280 Speaker 3: on toast or something like a baked beans. And with 245 00:10:48,360 --> 00:10:50,600 Speaker 3: the salad, I would try and have it with something 246 00:10:50,679 --> 00:10:54,640 Speaker 3: like say legumes through a salad and more savory dressings 247 00:10:54,720 --> 00:10:57,520 Speaker 3: rather than sweet. When it comes to snacks, I would 248 00:10:57,520 --> 00:11:00,200 Speaker 3: it towards cheese and crackers or nuts rather than and 249 00:11:00,240 --> 00:11:03,120 Speaker 3: sweet food, and try and delay the intake of sweet 250 00:11:03,120 --> 00:11:05,560 Speaker 3: food because you may have noticed that if you start 251 00:11:05,600 --> 00:11:08,319 Speaker 3: the day sweet, you grab a croissant or pastry occasionally, 252 00:11:08,400 --> 00:11:10,800 Speaker 3: or even just have coffees, the more of it you want, 253 00:11:10,800 --> 00:11:13,280 Speaker 3: you don't feel satisfied, and that's linked to programming in 254 00:11:13,360 --> 00:11:16,280 Speaker 3: the brain, but also blood glucose control and quite possibly 255 00:11:16,280 --> 00:11:19,040 Speaker 3: protein content through the day. If you have savory food, 256 00:11:19,559 --> 00:11:21,959 Speaker 3: it generally tends to be a bit higher in protein, 257 00:11:22,000 --> 00:11:24,800 Speaker 3: and we've got evidence from the protein leverage hypothesis to 258 00:11:24,880 --> 00:11:27,920 Speaker 3: show that ticking your protein targets early in the day 259 00:11:27,920 --> 00:11:30,480 Speaker 3: will help to regulate appetite. So it's complicated, as much 260 00:11:30,559 --> 00:11:33,439 Speaker 3: nutritional science is, but it's an interesting way. If you 261 00:11:33,480 --> 00:11:35,480 Speaker 3: can keep off the sweet food as much as possible, 262 00:11:35,520 --> 00:11:38,880 Speaker 3: you'll notice over time your cravings reduced. So this piece 263 00:11:38,960 --> 00:11:41,719 Speaker 3: opinion piece on including sweet food in the diet tick 264 00:11:41,800 --> 00:11:44,040 Speaker 3: of my fancy in the sense I was thinking, Oh, 265 00:11:44,200 --> 00:11:46,840 Speaker 3: I do have that belief as well that if you 266 00:11:46,920 --> 00:11:49,840 Speaker 3: factor in a food or foods that clients particularly enjoy, 267 00:11:50,200 --> 00:11:52,880 Speaker 3: as you would described lean as soul foods, the diet 268 00:11:52,920 --> 00:11:56,480 Speaker 3: becomes much more easier to sustain. It's a sustainable model. 269 00:11:56,480 --> 00:11:58,920 Speaker 3: It's something you can do forever. It's not restrictive and 270 00:11:59,000 --> 00:12:02,880 Speaker 3: as such promone sustainability of time. So one of the 271 00:12:02,920 --> 00:12:05,480 Speaker 3: go tos I'll use to say, you know, after dinner, 272 00:12:05,720 --> 00:12:07,719 Speaker 3: you've had a good meal with two three cups of 273 00:12:07,760 --> 00:12:10,760 Speaker 3: veggies or salad, some good lean protein, some good fat 274 00:12:11,280 --> 00:12:13,520 Speaker 3: from a nice dressing in your salad or cooking and 275 00:12:13,600 --> 00:12:15,640 Speaker 3: roasting your veggies and extra version olive oil, and you 276 00:12:15,640 --> 00:12:17,800 Speaker 3: sit down and that's the time if you want to 277 00:12:17,840 --> 00:12:19,680 Speaker 3: have something sweet. You know, we've got our rest and 278 00:12:19,720 --> 00:12:22,559 Speaker 3: Glow hot chocolate mixes which are locale. Some people might 279 00:12:22,600 --> 00:12:25,160 Speaker 3: earf for, you know, a limp ball or some dark chocolate. 280 00:12:25,679 --> 00:12:27,360 Speaker 3: I've got a lot of people who are fans of 281 00:12:27,400 --> 00:12:30,560 Speaker 3: the Twisted frozen yogurt. It's a great Australian brand. You know, 282 00:12:30,600 --> 00:12:33,400 Speaker 3: about one hundred calories worth is what I encourage it. Actually, 283 00:12:33,440 --> 00:12:35,000 Speaker 3: we're going to talk about no shoe bars in the 284 00:12:35,040 --> 00:12:36,520 Speaker 3: future because I have a lot of clients who like 285 00:12:36,559 --> 00:12:39,440 Speaker 3: therese two notes to self will cover that next episode. 286 00:12:39,600 --> 00:12:42,599 Speaker 3: But this study or this opinion piece on nutrition was 287 00:12:42,720 --> 00:12:45,160 Speaker 3: arguing that one of the best foods you can have 288 00:12:45,679 --> 00:12:50,480 Speaker 3: when complementing a calorie deficit or weight loss program is 289 00:12:50,559 --> 00:12:54,360 Speaker 3: Greek yogurt because it is argued that Greek yogurt is 290 00:12:54,440 --> 00:12:57,360 Speaker 3: largely a whole natural food. It's got about a full 291 00:12:57,400 --> 00:12:59,480 Speaker 3: fat version of Greek yogurt like the dairy farmers. It's 292 00:12:59,480 --> 00:13:02,680 Speaker 3: got about tencent fat, and it's got some natural sweetness 293 00:13:02,760 --> 00:13:04,560 Speaker 3: to it. And then, of course, and if you team 294 00:13:04,600 --> 00:13:07,760 Speaker 3: it with something like a lovely granola, some fresh berries, 295 00:13:07,800 --> 00:13:10,200 Speaker 3: you could do, some cinnamon, some vanilla, you could check 296 00:13:10,200 --> 00:13:12,920 Speaker 3: a few dark chop bits through it. You're going to 297 00:13:13,000 --> 00:13:17,160 Speaker 3: create a whole food that's delicious and satisfies that sweet craving, 298 00:13:17,679 --> 00:13:20,880 Speaker 3: but not just lollies or processed food that you're sort 299 00:13:20,880 --> 00:13:23,920 Speaker 3: of spiking your glucose levels with. And I thought, you 300 00:13:23,960 --> 00:13:26,400 Speaker 3: know what, it is a superfood. I use Greek yogurt 301 00:13:26,440 --> 00:13:28,840 Speaker 3: all the time, full fat Greek yogurt in baking, if 302 00:13:28,880 --> 00:13:31,720 Speaker 3: I'm making banana bread, if I'm making smoothies with our 303 00:13:31,760 --> 00:13:35,280 Speaker 3: protein powder, if I'm using like a sour cream alternative 304 00:13:35,280 --> 00:13:37,920 Speaker 3: on a jacket potato or in a creamy pasta, I 305 00:13:38,040 --> 00:13:39,040 Speaker 3: use it all the time. 306 00:13:39,559 --> 00:13:41,760 Speaker 4: And I thought, yeah, I probably need to use it 307 00:13:41,800 --> 00:13:42,360 Speaker 4: a little. 308 00:13:42,120 --> 00:13:45,440 Speaker 3: Bit more in my meal plans because everyone loves granola, 309 00:13:45,520 --> 00:13:47,600 Speaker 3: but if you start the day with a massive bowler granola, 310 00:13:47,640 --> 00:13:49,400 Speaker 3: you'll be hungry all day. Whereas if you use it 311 00:13:49,440 --> 00:13:52,439 Speaker 3: as a topper with some beautiful berries, fresh food and 312 00:13:52,480 --> 00:13:54,440 Speaker 3: a bit of Greek yogurt at night, that's a very 313 00:13:54,480 --> 00:13:57,680 Speaker 3: smart way to include some sweet food but also a 314 00:13:57,720 --> 00:14:00,000 Speaker 3: whole food that's offering a lot of other nutritional benefit. 315 00:14:00,240 --> 00:14:02,079 Speaker 3: So I thought, yeah, it's just a good reminder of 316 00:14:02,120 --> 00:14:05,360 Speaker 3: there's ways we can use foods like that which are 317 00:14:05,440 --> 00:14:08,199 Speaker 3: less processed and satisfying and still getting that sweet hit 318 00:14:08,200 --> 00:14:09,000 Speaker 3: that we're looking for. 319 00:14:09,559 --> 00:14:10,480 Speaker 2: Yeah, I love Greek yoga. 320 00:14:10,520 --> 00:14:12,319 Speaker 1: And I've had a few clients lately that have asked 321 00:14:12,360 --> 00:14:13,920 Speaker 1: me to put cottage cheese. 322 00:14:13,679 --> 00:14:14,440 Speaker 2: In their meal plans. 323 00:14:14,440 --> 00:14:16,840 Speaker 1: And take me back a few years ago, before cottage 324 00:14:16,880 --> 00:14:19,920 Speaker 1: cheese was super trendy, I never ever had clients requesting 325 00:14:19,960 --> 00:14:22,880 Speaker 1: cottage cheese in the meal plans, and now I'm like, sure, like, 326 00:14:22,960 --> 00:14:24,720 Speaker 1: how would you like it? And for a lot of people, 327 00:14:24,720 --> 00:14:27,320 Speaker 1: it's just about the texture. The taste is pretty mellow, 328 00:14:27,360 --> 00:14:29,000 Speaker 1: but it's kind of the texture. It's a bit lumpy. 329 00:14:29,040 --> 00:14:30,800 Speaker 1: People aren't a huge fan of it. So I've had 330 00:14:30,800 --> 00:14:32,400 Speaker 1: a few clients who will blend it with a little 331 00:14:32,400 --> 00:14:34,120 Speaker 1: bit of cinnamon and honey, and then they all add 332 00:14:34,120 --> 00:14:35,920 Speaker 1: it to some fresh fruit and it gives a really 333 00:14:36,000 --> 00:14:39,160 Speaker 1: nice sort of sweet, higher protein based snack as well. 334 00:14:39,240 --> 00:14:41,880 Speaker 1: So I'm a huge fan of Greek yogurt and cottage cheese. 335 00:14:41,880 --> 00:14:44,680 Speaker 1: But going back to I guess what the segment was 336 00:14:44,720 --> 00:14:47,320 Speaker 1: about was really how adding sweet foods into your diet 337 00:14:47,360 --> 00:14:49,800 Speaker 1: can be helpful for a weight loss perspective. And I 338 00:14:49,840 --> 00:14:52,720 Speaker 1: completely agree because we know, and there's research and science 339 00:14:52,720 --> 00:14:55,160 Speaker 1: to show us that when you have that real black 340 00:14:55,240 --> 00:14:57,640 Speaker 1: or white thinking when it comes to nutrition, where it's 341 00:14:57,640 --> 00:15:00,560 Speaker 1: like I can't have this food, this food's good, it's bad, 342 00:15:00,680 --> 00:15:02,600 Speaker 1: or sugar's bad. I can't eat any of that because 343 00:15:02,600 --> 00:15:04,680 Speaker 1: I'm trying to lose weight. We know that it's not 344 00:15:04,680 --> 00:15:07,800 Speaker 1: successful long term because there's only so much restriction you 345 00:15:07,840 --> 00:15:10,240 Speaker 1: can give your body or tell your brain before it 346 00:15:10,280 --> 00:15:12,400 Speaker 1: wants to rebel, and then you find yourself, you know, 347 00:15:12,480 --> 00:15:14,800 Speaker 1: eating the entire block of chocolate or bringing the whole 348 00:15:14,840 --> 00:15:17,320 Speaker 1: type of ice cream. So I think it's really important 349 00:15:17,360 --> 00:15:20,440 Speaker 1: to have that moderation approach when it comes to nutrition, 350 00:15:20,520 --> 00:15:23,200 Speaker 1: and it's easier said than done, but I really do 351 00:15:23,200 --> 00:15:25,640 Speaker 1: feel like it's important to include at least one soul 352 00:15:25,680 --> 00:15:27,400 Speaker 1: food every day, and most of my clients will be 353 00:15:27,480 --> 00:15:29,760 Speaker 1: eating something each day, whether they choose to have a 354 00:15:29,760 --> 00:15:32,080 Speaker 1: glass of wine, not that I would ever encourage that daily, 355 00:15:32,160 --> 00:15:34,320 Speaker 1: but maybe, you know, once or twice a week towards 356 00:15:34,320 --> 00:15:36,680 Speaker 1: a weekend. Maybe it's a small little bag of Red 357 00:15:36,800 --> 00:15:39,040 Speaker 1: Rock Deli chips that's one of my favorite soul foods. 358 00:15:39,040 --> 00:15:39,960 Speaker 2: Maybe it's a limp ball. 359 00:15:40,040 --> 00:15:42,800 Speaker 1: Maybe it's a couple of my clients like those higher protein, 360 00:15:43,080 --> 00:15:45,760 Speaker 1: you know, dessert chocolate dessert kind of puddings. 361 00:15:45,360 --> 00:15:46,520 Speaker 2: That are on the market lately. 362 00:15:46,760 --> 00:15:49,280 Speaker 1: Others might like you know, prefer a biscuit or something 363 00:15:49,280 --> 00:15:51,800 Speaker 1: in the afternoon with their cup of tea. So I 364 00:15:51,800 --> 00:15:54,480 Speaker 1: really do feel like it's important to include a small 365 00:15:54,520 --> 00:15:57,400 Speaker 1: amount of those foods that you absolutely love, but the 366 00:15:57,400 --> 00:15:59,560 Speaker 1: bulk of the diet still needs to be balanced out 367 00:15:59,560 --> 00:16:01,640 Speaker 1: with the whole foods, because I feel like the clients 368 00:16:01,640 --> 00:16:04,400 Speaker 1: that restrict everything, they do really really well for a 369 00:16:04,440 --> 00:16:06,440 Speaker 1: couple of weeks, and then you basically just fall off 370 00:16:06,480 --> 00:16:09,680 Speaker 1: the wagon because you realize that it's unsustainable, and every 371 00:16:09,680 --> 00:16:12,120 Speaker 1: week or every day, the cravings go that little bit up, 372 00:16:12,160 --> 00:16:13,840 Speaker 1: and that little bit up, and that little bit up 373 00:16:14,080 --> 00:16:16,760 Speaker 1: until basically you just lose all form of self control 374 00:16:16,800 --> 00:16:19,080 Speaker 1: and you end up overeating everything. You feel like you 375 00:16:19,160 --> 00:16:21,200 Speaker 1: fall off the wagon, and then you're just off the 376 00:16:21,240 --> 00:16:22,920 Speaker 1: whole weekend, and then you feel like you have to 377 00:16:22,960 --> 00:16:25,320 Speaker 1: restart over on Monday. So I'm a huge believer in 378 00:16:25,360 --> 00:16:28,720 Speaker 1: that balanced approach and enjoying something every day but really 379 00:16:28,800 --> 00:16:32,200 Speaker 1: being quite picky with what it is. So we've talked 380 00:16:32,240 --> 00:16:34,160 Speaker 1: about this in the podcast many times before. If you're 381 00:16:34,160 --> 00:16:36,160 Speaker 1: going out for a beautiful meal, what is the one 382 00:16:36,240 --> 00:16:38,080 Speaker 1: or two thing you really want? Do you want the 383 00:16:38,120 --> 00:16:40,320 Speaker 1: pasta or the pizza for dinner or would you prefer 384 00:16:40,400 --> 00:16:42,560 Speaker 1: the beautiful bread basket or would you like a glass 385 00:16:42,600 --> 00:16:43,960 Speaker 1: of wine or would you like to have a bit 386 00:16:44,000 --> 00:16:46,680 Speaker 1: of dessert or share it with a friend, Because unfortunately, 387 00:16:46,720 --> 00:16:48,720 Speaker 1: when the goal is weight lost, we don't have room 388 00:16:48,800 --> 00:16:51,520 Speaker 1: for everything. We can't have the bread basket, the entree, 389 00:16:51,560 --> 00:16:54,480 Speaker 1: the main the dessert, two three glasses of wine as well, 390 00:16:54,680 --> 00:16:57,560 Speaker 1: because it's just completely overdoing it. But we get into 391 00:16:57,560 --> 00:16:59,720 Speaker 1: that mindset where we feel like we deserve it, or 392 00:17:00,200 --> 00:17:02,440 Speaker 1: a cheap meal or whatever it might be. So I 393 00:17:02,480 --> 00:17:04,320 Speaker 1: always like to say to clients, what's the one or 394 00:17:04,359 --> 00:17:06,800 Speaker 1: two things you really really want, and then save the 395 00:17:06,800 --> 00:17:09,000 Speaker 1: other thing for tomorrow. If you don't not too fuss 396 00:17:09,040 --> 00:17:11,280 Speaker 1: about the bread basket, have some bread the next morning 397 00:17:11,280 --> 00:17:13,200 Speaker 1: for breakfast. Or if you don't really want the wine, 398 00:17:13,200 --> 00:17:15,720 Speaker 1: if you're a huge fan of desert, bypass the wine 399 00:17:15,840 --> 00:17:18,119 Speaker 1: and share the dessert with a friend instead, because that 400 00:17:18,160 --> 00:17:20,960 Speaker 1: can be that really nourishing component to the meal where 401 00:17:20,960 --> 00:17:24,159 Speaker 1: it's not only filling, but it's also satisfying. So I 402 00:17:24,240 --> 00:17:26,160 Speaker 1: think the bottom line here is just to be really 403 00:17:26,240 --> 00:17:28,959 Speaker 1: picky with what you want, and that can change day 404 00:17:29,000 --> 00:17:31,119 Speaker 1: to day. One day you might feel like something sweet, 405 00:17:31,160 --> 00:17:32,640 Speaker 1: you know, three days in a row, you might feel 406 00:17:32,640 --> 00:17:34,479 Speaker 1: like a little bit of chocolate after dinner, and then 407 00:17:34,520 --> 00:17:36,119 Speaker 1: another night you might want to have a couple of 408 00:17:36,160 --> 00:17:37,879 Speaker 1: cheese and crackers, or you might want to have a 409 00:17:37,880 --> 00:17:40,439 Speaker 1: small handful of nuts and potato chips because you're feeling 410 00:17:40,480 --> 00:17:43,200 Speaker 1: like something salty and crunchy. So it's just really important 411 00:17:43,240 --> 00:17:45,440 Speaker 1: to tune into your body and check in with yourself 412 00:17:45,440 --> 00:17:48,760 Speaker 1: and say, hey, what do I really feel like? Whether 413 00:17:48,800 --> 00:17:50,600 Speaker 1: it's after dinner or whether it's you know, for a 414 00:17:50,640 --> 00:17:53,120 Speaker 1: morning or an afternoon tea snack. There's no right or wrong, 415 00:17:53,320 --> 00:17:55,600 Speaker 1: but I think being really particular with the thing that 416 00:17:55,680 --> 00:17:59,080 Speaker 1: you feel like sitting down and enjoying it really mindfully 417 00:17:59,480 --> 00:18:00,520 Speaker 1: is key. 418 00:18:00,280 --> 00:18:02,880 Speaker 2: So that that doesn't lead to that oger consumption over time. 419 00:18:03,600 --> 00:18:06,000 Speaker 3: Yeah, so I think it's about getting that balance right 420 00:18:06,040 --> 00:18:08,879 Speaker 3: in general. But just I know it can actually be confusing. 421 00:18:09,080 --> 00:18:10,600 Speaker 3: And I'm going to put up a reel on my 422 00:18:10,640 --> 00:18:13,600 Speaker 3: Instagram about what I love a dessert yogurt. I love 423 00:18:13,680 --> 00:18:15,880 Speaker 3: that term. I think one of the dietitians who works 424 00:18:15,920 --> 00:18:18,560 Speaker 3: for you, Helena, talked about dessert yogurt because some of 425 00:18:18,640 --> 00:18:21,520 Speaker 3: them are so creamy and indulgent it's not even yogurt. 426 00:18:21,960 --> 00:18:24,520 Speaker 3: So the main difference when we're talking about Greek yogurt 427 00:18:24,560 --> 00:18:27,480 Speaker 3: is that's a natural form which is still quite high 428 00:18:27,480 --> 00:18:29,440 Speaker 3: and fat at ten percent fat, and hence you get 429 00:18:29,440 --> 00:18:31,879 Speaker 3: that creaminess that is a little bit different to the 430 00:18:31,880 --> 00:18:34,480 Speaker 3: ones we frequently recommend, which are the yopro and Shabani 431 00:18:34,560 --> 00:18:37,040 Speaker 3: or the high protein yogurts, which have been further strained 432 00:18:37,400 --> 00:18:39,480 Speaker 3: and made low fat. They've taken the fat away and 433 00:18:39,520 --> 00:18:43,360 Speaker 3: really concentrated our protein. They're still very functional. We use 434 00:18:43,359 --> 00:18:46,320 Speaker 3: them all the time, particularly with breakfast meals and as 435 00:18:46,359 --> 00:18:48,919 Speaker 3: high protein snacks for women. But Greek yoga is just 436 00:18:48,960 --> 00:18:51,920 Speaker 3: slightly different. It's a less process form and a bit 437 00:18:51,960 --> 00:18:54,240 Speaker 3: lower in protein, a bit higher in fat, but as 438 00:18:54,400 --> 00:18:56,520 Speaker 3: such you still get the creaminess and the richness of 439 00:18:56,560 --> 00:18:58,600 Speaker 3: flavor which it's referring to in that study. 440 00:18:59,440 --> 00:19:02,680 Speaker 1: All right, And then our next segment. I was browsing 441 00:19:02,760 --> 00:19:05,040 Speaker 1: at will West as we do as dieticians, and my 442 00:19:05,119 --> 00:19:06,360 Speaker 1: kids wanted chicken nuggets. 443 00:19:06,359 --> 00:19:08,400 Speaker 2: Little Mimi requested nuggets for dinner. 444 00:19:08,480 --> 00:19:11,240 Speaker 3: You because last time you got the macas and you 445 00:19:11,280 --> 00:19:12,879 Speaker 3: were like, I can't do that again. 446 00:19:13,600 --> 00:19:14,879 Speaker 2: No, my kids have never had macas. 447 00:19:14,920 --> 00:19:15,000 Speaker 1: Me. 448 00:19:15,000 --> 00:19:16,000 Speaker 2: He has never had buckers. 449 00:19:16,119 --> 00:19:18,960 Speaker 1: I proudly, proudly say that Dumbanchu will one day, but 450 00:19:19,040 --> 00:19:21,040 Speaker 1: I largely managed to avoid that so far. 451 00:19:21,160 --> 00:19:23,320 Speaker 2: But no, she's never had nuggets. She doesn't even know 452 00:19:23,320 --> 00:19:23,719 Speaker 2: what it is. 453 00:19:23,960 --> 00:19:25,560 Speaker 4: Well, how do they know what chicken nuggets are? 454 00:19:26,119 --> 00:19:28,320 Speaker 1: No, because if we go out to a restaurant, you 455 00:19:28,320 --> 00:19:30,399 Speaker 1: know how only kids' menus there's always like nuggets and 456 00:19:30,480 --> 00:19:33,119 Speaker 1: chips or those like spaghetti, bolin, eggs, yea. And because 457 00:19:33,119 --> 00:19:35,600 Speaker 1: with her allergies and stuff, because she had sesame allergy 458 00:19:35,640 --> 00:19:37,320 Speaker 1: when she was a lot younger as well, which she's 459 00:19:37,320 --> 00:19:39,320 Speaker 1: now thankfully grown out of. I could never get her 460 00:19:39,359 --> 00:19:41,600 Speaker 1: like a bun like I was always very picky about 461 00:19:41,600 --> 00:19:43,520 Speaker 1: what I got. So she's pretty much always had some 462 00:19:43,560 --> 00:19:45,480 Speaker 1: form of hot chips and maybe a chicken nugget when 463 00:19:45,480 --> 00:19:48,280 Speaker 1: we've been out, because they're safely the routine, you know, 464 00:19:48,400 --> 00:19:51,000 Speaker 1: no nut, no sesame options on the menu, and so 465 00:19:51,040 --> 00:19:52,600 Speaker 1: she'll have a couple of nuggets if we go out 466 00:19:52,600 --> 00:19:54,320 Speaker 1: to a restaurant or something. So she's like, can I 467 00:19:54,359 --> 00:19:56,200 Speaker 1: have nuggets for dinner? I was like, no worries, And 468 00:19:56,280 --> 00:19:57,919 Speaker 1: I was like, I don't really have time to make it. 469 00:19:57,960 --> 00:19:58,560 Speaker 2: I was at the shops. 470 00:19:58,560 --> 00:20:00,439 Speaker 1: I thought, I've got a couple of minutes to grab something. 471 00:20:00,760 --> 00:20:03,040 Speaker 1: And I found these pretty good options at Walwat and 472 00:20:03,080 --> 00:20:05,199 Speaker 1: they taste really good and both Tilli and me I 473 00:20:05,240 --> 00:20:06,840 Speaker 1: had them for dinner the other night and they were 474 00:20:06,880 --> 00:20:09,200 Speaker 1: really they were really happy meals that I like these, Mommy, 475 00:20:09,240 --> 00:20:12,160 Speaker 1: can we have more? And I was pretty impressed nutritionally, 476 00:20:12,200 --> 00:20:13,960 Speaker 1: And I managed to pick them up on sale as 477 00:20:13,960 --> 00:20:16,320 Speaker 1: well for about twenty or thirty percent off, I think, 478 00:20:16,400 --> 00:20:19,920 Speaker 1: so they're there will worst chicken breast bites original three 479 00:20:20,040 --> 00:20:22,919 Speaker 1: hundred grams, so they're quite a large box. You know 480 00:20:22,920 --> 00:20:24,439 Speaker 1: they're going to last a couple of meals, because you're 481 00:20:24,480 --> 00:20:26,040 Speaker 1: gonna build them out with other things. You're not just 482 00:20:26,040 --> 00:20:28,800 Speaker 1: going to serve twelve nuggets on a plate. So wills 483 00:20:28,880 --> 00:20:31,280 Speaker 1: they retail at nine dollars, but this week they're on 484 00:20:31,320 --> 00:20:32,879 Speaker 1: sale at seven dollars, and that was a couple of 485 00:20:32,920 --> 00:20:34,520 Speaker 1: weeks ago when I picked them up. They're about seven 486 00:20:34,560 --> 00:20:37,040 Speaker 1: dollars for the box as well, so they certainly weren't 487 00:20:37,119 --> 00:20:40,480 Speaker 1: the cheapest option on the market, but they're the best nutritionally, 488 00:20:40,520 --> 00:20:43,320 Speaker 1: and you're paying the extra money for the protein because 489 00:20:43,359 --> 00:20:46,359 Speaker 1: when we look at the ingredient list, there's seventy five 490 00:20:46,440 --> 00:20:50,880 Speaker 1: percent RSPCA approved chicken breast. Seventy five percent is huge 491 00:20:50,920 --> 00:20:52,840 Speaker 1: for a nugget. There are some chicken nuggets out there, 492 00:20:52,920 --> 00:20:55,600 Speaker 1: or you know, those dino nuggets or whatever form of 493 00:20:55,680 --> 00:20:57,879 Speaker 1: coated crumb chicken that you want to do. Some of 494 00:20:57,880 --> 00:21:00,639 Speaker 1: them are as low as thirty percent. So to have 495 00:21:00,800 --> 00:21:04,000 Speaker 1: something that's one hundred percent chicken breast RSPCO approved it 496 00:21:04,119 --> 00:21:07,320 Speaker 1: seventy five percent is massive, and the other twenty five 497 00:21:07,320 --> 00:21:09,600 Speaker 1: percent is just the coating that's it. So it's seventy 498 00:21:09,640 --> 00:21:12,399 Speaker 1: five percent chicken, twenty five percent coating, and the coating 499 00:21:12,480 --> 00:21:16,639 Speaker 1: is made up of with flour, water, canola oil, wheat start, 500 00:21:16,800 --> 00:21:20,600 Speaker 1: rice flour, maize flour, some spices, some mineral salt, a 501 00:21:20,600 --> 00:21:23,399 Speaker 1: little bit of wig powder, and some vegetable extract. So 502 00:21:23,560 --> 00:21:25,920 Speaker 1: quite a good ingredient list. Look, if you were making 503 00:21:25,960 --> 00:21:28,520 Speaker 1: them yourself from home, absolutely they'd be better. You'd get 504 00:21:28,520 --> 00:21:31,080 Speaker 1: some little chicken filets, you'd egg wash them, and then 505 00:21:31,119 --> 00:21:33,280 Speaker 1: you'd you know, blitz up some really nice dense whole 506 00:21:33,280 --> 00:21:35,200 Speaker 1: grain bread and you dip that and then you'd whack 507 00:21:35,240 --> 00:21:35,960 Speaker 1: it in the air fry. 508 00:21:36,240 --> 00:21:39,280 Speaker 2: If I had more time, would that be the gold stadded? Absolutely? 509 00:21:39,480 --> 00:21:42,000 Speaker 1: But these are pretty good for busy parents, like I 510 00:21:42,119 --> 00:21:44,240 Speaker 1: was really happy to serve this to my little kids. 511 00:21:44,240 --> 00:21:45,960 Speaker 1: I was quite happy, and they tasted pretty good. I 512 00:21:45,960 --> 00:21:50,639 Speaker 1: had to try myself. So nutrition information panel wise, per serving, 513 00:21:50,680 --> 00:21:52,720 Speaker 1: they're saying you're serving size is one hundred gram, so 514 00:21:52,800 --> 00:21:54,960 Speaker 1: that's about a third of the packet. So I probably 515 00:21:55,040 --> 00:21:57,320 Speaker 1: used a third of the packet between my two kids. 516 00:21:57,560 --> 00:21:59,160 Speaker 1: But they were only quite little, you know, they're only 517 00:21:59,160 --> 00:22:01,680 Speaker 1: two in one. So if you had older kids, obviously 518 00:22:01,720 --> 00:22:03,760 Speaker 1: maybe you might use the whole box. Maybe you'd just 519 00:22:03,840 --> 00:22:05,439 Speaker 1: use half of a box. But I think a one 520 00:22:05,520 --> 00:22:09,240 Speaker 1: hundred gram serving size is pretty good for older kids basically, 521 00:22:09,600 --> 00:22:12,879 Speaker 1: so energy wise, it's seven hundred and fifty kilodels with 522 00:22:13,000 --> 00:22:15,800 Speaker 1: eighteen grams of protein is serving, which for kids or 523 00:22:15,840 --> 00:22:18,960 Speaker 1: young kids is very very high, particularly when you compare 524 00:22:19,000 --> 00:22:21,120 Speaker 1: that to other types of chicken nugget or crumb chicken 525 00:22:21,160 --> 00:22:21,679 Speaker 1: on the market. 526 00:22:22,040 --> 00:22:23,720 Speaker 2: It's quite low fat four point. 527 00:22:23,480 --> 00:22:27,200 Speaker 1: Five grams with only one gram being saturated, fifteen point 528 00:22:27,200 --> 00:22:30,320 Speaker 1: eight grams of carbohydrate per serving, one point six grams 529 00:22:30,320 --> 00:22:32,920 Speaker 1: of sugar, one point three grams of dietary fiber, and 530 00:22:32,960 --> 00:22:35,679 Speaker 1: two hundred and fifty milligrams of sodium. So I was 531 00:22:35,720 --> 00:22:38,600 Speaker 1: pretty happy with both the ingredients and the nutrition information 532 00:22:38,720 --> 00:22:41,840 Speaker 1: panel for this. I think it's a really really strong product. 533 00:22:42,080 --> 00:22:44,680 Speaker 1: I like that Coals and Wilwas are really stepping up 534 00:22:44,680 --> 00:22:47,520 Speaker 1: and making some better products as well, and like I 535 00:22:47,520 --> 00:22:49,240 Speaker 1: said that it's easy to build this out with a 536 00:22:49,280 --> 00:22:51,720 Speaker 1: functional meal. I gave my kids some sweet potato chips 537 00:22:51,720 --> 00:22:53,840 Speaker 1: with them. We've talked about them on the podcast before 538 00:22:53,880 --> 00:22:56,159 Speaker 1: I got the Coals brand sweet potato ones, which I 539 00:22:56,280 --> 00:22:58,199 Speaker 1: was popped both of them in the airfra and I 540 00:22:58,280 --> 00:23:00,639 Speaker 1: chopped up a bit of cucumber, some cherry tomatoes and 541 00:23:00,640 --> 00:23:02,240 Speaker 1: served it with a bit of steam broccoli, and that's 542 00:23:02,240 --> 00:23:04,439 Speaker 1: what my kids ate. They absolutely loved it, and it 543 00:23:04,480 --> 00:23:06,560 Speaker 1: was a pretty good nourishing meal which I was able 544 00:23:06,560 --> 00:23:09,280 Speaker 1: to pull together in literally about ten fifteen minutes flat. 545 00:23:09,320 --> 00:23:10,680 Speaker 1: While the stuff was in the air fra, I was 546 00:23:10,720 --> 00:23:13,040 Speaker 1: chopping up and cooking a bit of the vegetables and 547 00:23:13,119 --> 00:23:15,320 Speaker 1: that was it. So for me, that's a really quick 548 00:23:15,320 --> 00:23:17,119 Speaker 1: and easy option just to have in the freezer. For 549 00:23:17,560 --> 00:23:19,400 Speaker 1: I think I did this on a Friday night. I had, 550 00:23:19,440 --> 00:23:20,960 Speaker 1: you know, busy day All day. I was like, I'm 551 00:23:21,000 --> 00:23:23,639 Speaker 1: not sitting down to like make homemand chigan. So I 552 00:23:23,640 --> 00:23:25,679 Speaker 1: think this is a really great option for busy parents, 553 00:23:25,680 --> 00:23:27,480 Speaker 1: and it's a good thing to always have in the freezer, 554 00:23:27,760 --> 00:23:29,960 Speaker 1: even if you've got people you know that pop over 555 00:23:30,000 --> 00:23:32,120 Speaker 1: on the weekend randomly the kids are a bit hungry. 556 00:23:32,320 --> 00:23:34,159 Speaker 1: Serving something like this on a little bit of a 557 00:23:34,200 --> 00:23:36,879 Speaker 1: platter versus pulling out the biscuits and the lollies and 558 00:23:36,920 --> 00:23:39,320 Speaker 1: the chippies, it's actually going to be a better option. 559 00:23:39,400 --> 00:23:41,160 Speaker 1: This with some vegetable sticks and a bit of dip 560 00:23:41,240 --> 00:23:43,040 Speaker 1: and cheese or you know, a bit of flat bread. 561 00:23:43,080 --> 00:23:46,280 Speaker 1: It's a really great option just to tie particularly growing 562 00:23:46,359 --> 00:23:49,160 Speaker 1: kids over that little bit. Because they're like bottomless pits. 563 00:23:49,160 --> 00:23:51,280 Speaker 1: Sometimes you just can't fill them up with snack foods. 564 00:23:51,320 --> 00:23:53,159 Speaker 1: So I think these are a really great option to 565 00:23:53,200 --> 00:23:55,120 Speaker 1: add to like a little grazing platter as well. 566 00:23:55,160 --> 00:23:55,760 Speaker 2: What do you think? 567 00:23:56,160 --> 00:23:56,760 Speaker 4: Yeah, I agree. 568 00:23:56,840 --> 00:23:59,919 Speaker 3: I've liked them for some time and often recommend them 569 00:24:00,000 --> 00:24:02,320 Speaker 3: as that convenient way just to quickly add some protein 570 00:24:02,359 --> 00:24:02,919 Speaker 3: to a salad. 571 00:24:03,040 --> 00:24:03,920 Speaker 4: You know, sometimes you just. 572 00:24:03,880 --> 00:24:06,560 Speaker 3: Get sick of tin tuna, or you think, oh I 573 00:24:06,600 --> 00:24:09,040 Speaker 3: want something different, a bit tasty, So I sometimes get 574 00:24:09,040 --> 00:24:11,639 Speaker 3: my women to just put a few pieces into a 575 00:24:11,920 --> 00:24:13,480 Speaker 3: heat them up and put them into a salad. It 576 00:24:13,560 --> 00:24:16,679 Speaker 3: just translates any salad into something delicious, you know. So 577 00:24:17,040 --> 00:24:19,119 Speaker 3: I use them for a while. But it is funny 578 00:24:19,119 --> 00:24:22,040 Speaker 3: that you say about giving them to kids for snacks, 579 00:24:22,040 --> 00:24:24,240 Speaker 3: because my boys are getting a bit older now, they're 580 00:24:24,240 --> 00:24:27,560 Speaker 3: almost nine, and when their friends come over, they are 581 00:24:27,600 --> 00:24:31,280 Speaker 3: like bottomless pits. So I've been keeping now. I couldn't 582 00:24:31,359 --> 00:24:33,760 Speaker 3: use these products with them because they're too expensive, Like 583 00:24:33,840 --> 00:24:36,360 Speaker 3: my boys would demolish a box eage. So I tee 584 00:24:36,359 --> 00:24:38,320 Speaker 3: you the products I get when I go to Costco. 585 00:24:38,480 --> 00:24:42,200 Speaker 3: I get the big bag of wholemeal crumbed staggules tenderloins 586 00:24:43,000 --> 00:24:44,880 Speaker 3: and use them when the kids have friends over. 587 00:24:44,920 --> 00:24:46,639 Speaker 4: And you know what else I've been using. They're actually 588 00:24:46,680 --> 00:24:50,640 Speaker 4: not that healthy, unfortunately, but they're delicious is Kia meatballs. 589 00:24:51,200 --> 00:24:55,080 Speaker 3: Our kids go crazy for the Iic meatballs and you 590 00:24:55,080 --> 00:24:57,520 Speaker 3: can just keep them in the freezer and there's a 591 00:24:57,640 --> 00:25:01,359 Speaker 3: hundred times better than getting you know, maca take away pete, 592 00:25:01,400 --> 00:25:03,800 Speaker 3: so at least they're getting some protein and the boys 593 00:25:03,840 --> 00:25:04,240 Speaker 3: love them. 594 00:25:04,400 --> 00:25:05,160 Speaker 4: So when we co. 595 00:25:05,240 --> 00:25:07,040 Speaker 3: The mums, we have to like buy all these packets 596 00:25:07,080 --> 00:25:08,600 Speaker 3: and distribute them with all the mums because we don't 597 00:25:08,600 --> 00:25:11,000 Speaker 3: go to I Care that often. But I do find you, right, 598 00:25:11,119 --> 00:25:13,600 Speaker 3: it's a much smarter snack for kids, and better than 599 00:25:13,640 --> 00:25:15,920 Speaker 3: any kind of snack food, whether it's chips or they're 600 00:25:15,960 --> 00:25:18,960 Speaker 3: getting some protein in the case that someone's getting some iron. 601 00:25:19,040 --> 00:25:21,520 Speaker 3: But yeah, going back to the Woolies ones, there's different 602 00:25:21,520 --> 00:25:23,800 Speaker 3: flavors as well, and they're often on sale, I've noticed, 603 00:25:24,200 --> 00:25:25,919 Speaker 3: so they're just a handy thing to keep in the 604 00:25:25,920 --> 00:25:28,600 Speaker 3: freezer we get home. You can do a few of 605 00:25:28,640 --> 00:25:30,920 Speaker 3: them on a plate with a salad bag and again 606 00:25:31,000 --> 00:25:33,560 Speaker 3: a million times cheaper and more nutritious than any kind 607 00:25:33,560 --> 00:25:36,120 Speaker 3: of takeaway food and tasty, So yeah, I'm a big 608 00:25:36,119 --> 00:25:38,040 Speaker 3: fan as well, and I do use them myself at 609 00:25:38,040 --> 00:25:39,640 Speaker 3: home and recommend them to my clients. 610 00:25:39,680 --> 00:25:40,240 Speaker 4: So good. 611 00:25:40,280 --> 00:25:43,200 Speaker 3: Finally, all right, Well for our final question of the day, 612 00:25:43,240 --> 00:25:45,360 Speaker 3: This one made me laugh. It came through our Instagram, 613 00:25:45,359 --> 00:25:46,960 Speaker 3: where we get most of our Q and A, so 614 00:25:47,040 --> 00:25:48,800 Speaker 3: feel free to keep popping those through if you see 615 00:25:48,880 --> 00:25:50,720 Speaker 3: products in the supermarket. It's a way that we can 616 00:25:50,760 --> 00:25:52,679 Speaker 3: sort of try and answer as many of our listener 617 00:25:52,720 --> 00:25:55,840 Speaker 3: questions as possible. And it was wide as my husband 618 00:25:56,320 --> 00:25:58,480 Speaker 3: change one thing in his diet and lose five kilos 619 00:25:58,520 --> 00:26:01,120 Speaker 3: and I lose nothing. I think along those lines, why 620 00:26:01,160 --> 00:26:03,600 Speaker 3: is it so much easier for men to lose weight 621 00:26:03,640 --> 00:26:06,080 Speaker 3: than women? And it absolutely is, and it's pretty basic 622 00:26:06,119 --> 00:26:09,640 Speaker 3: physiology as to why. First and foremost, on average, men 623 00:26:09,760 --> 00:26:12,879 Speaker 3: are much bigger frames physiologically, and even if they're not 624 00:26:13,160 --> 00:26:17,199 Speaker 3: a bigger frame, they will have significantly more muscle mass. 625 00:26:17,520 --> 00:26:19,600 Speaker 3: Now as soon as they start to move it or 626 00:26:19,640 --> 00:26:21,920 Speaker 3: eat a bit less or go for a run, they 627 00:26:22,000 --> 00:26:24,720 Speaker 3: just burn so many more calories than we do. Going 628 00:26:24,760 --> 00:26:27,000 Speaker 3: back to hunting gatherer days where they're out catching the 629 00:26:27,000 --> 00:26:30,000 Speaker 3: lions for dinner, so there's really not a whole lot 630 00:26:30,040 --> 00:26:33,320 Speaker 3: we can do about it. Anecdotally think that men are 631 00:26:33,320 --> 00:26:36,240 Speaker 3: often less food focused as well, Like they often not 632 00:26:36,400 --> 00:26:39,359 Speaker 3: for always good, but they often don't eat much in 633 00:26:39,400 --> 00:26:40,720 Speaker 3: the day and sort of just have that one meal 634 00:26:40,720 --> 00:26:42,840 Speaker 3: at night, and then when they are focused, they really 635 00:26:42,920 --> 00:26:45,800 Speaker 3: don't have as much difficulty saying no to food. Male 636 00:26:45,960 --> 00:26:48,640 Speaker 3: social occasions do not generally center around food the same 637 00:26:48,680 --> 00:26:51,520 Speaker 3: way that women do. Women are often the cooks and 638 00:26:51,520 --> 00:26:53,840 Speaker 3: the nurturers, are often cooking, preparing, and around food a 639 00:26:53,840 --> 00:26:56,200 Speaker 3: whole lot more, whereas men tend to not. And that's 640 00:26:56,560 --> 00:26:59,639 Speaker 3: a blatant, you know, generalization, but I do think it happens. 641 00:26:59,640 --> 00:27:01,600 Speaker 3: They don't think about food the way we do. That 642 00:27:01,760 --> 00:27:03,879 Speaker 3: it takes snacks with them to work. They literally eat 643 00:27:03,920 --> 00:27:07,200 Speaker 3: what crosses their path, and quite possibly physiologically, they're not 644 00:27:07,280 --> 00:27:09,920 Speaker 3: driven to eat to the same extent as women, because women, 645 00:27:09,960 --> 00:27:13,720 Speaker 3: particularly women of reproductive age, you know, physiologically, we're programmed 646 00:27:13,760 --> 00:27:18,160 Speaker 3: to preserve our reproductive health and have calories always available, 647 00:27:18,200 --> 00:27:20,439 Speaker 3: whereas men don't have that they can store and go 648 00:27:20,520 --> 00:27:22,879 Speaker 3: for a lot longer. So anecdotally, I think they're not 649 00:27:22,880 --> 00:27:25,360 Speaker 3: as interested in food, that don't snack as much. They're 650 00:27:25,400 --> 00:27:27,600 Speaker 3: less tempted and then as soon as they eat a 651 00:27:27,640 --> 00:27:29,880 Speaker 3: bit less or eat more protein or run a bit bang, 652 00:27:29,920 --> 00:27:33,119 Speaker 3: they just burn more. So unfortunately, there's no point bitching 653 00:27:33,160 --> 00:27:35,040 Speaker 3: about it. It's just the way we are. And they 654 00:27:35,119 --> 00:27:37,520 Speaker 3: generally will always lose weight a lot more easily than women, 655 00:27:37,600 --> 00:27:40,760 Speaker 3: unless they've got severe sort of instun resistance or diabetes, 656 00:27:40,800 --> 00:27:43,399 Speaker 3: where they also will struggle. But younger guys who are 657 00:27:43,400 --> 00:27:46,280 Speaker 3: still you know, maybe carrying five ten kilos and below 658 00:27:46,320 --> 00:27:49,280 Speaker 3: forty or even fifty probably will lose weight pretty quickly 659 00:27:49,280 --> 00:27:50,320 Speaker 3: when they put their mind to it. 660 00:27:51,000 --> 00:27:53,560 Speaker 1: Yeah, it's so frustrating, isn't it. As you said, there's 661 00:27:53,560 --> 00:27:55,040 Speaker 1: nothing really much we can do about it. 662 00:27:55,359 --> 00:27:58,360 Speaker 3: Well, Like look at David, your husband, like David, Every 663 00:27:58,359 --> 00:27:59,920 Speaker 3: time I see them, I think, oh my god, poor David. 664 00:28:00,000 --> 00:28:01,240 Speaker 4: He's like looking so lean. 665 00:28:01,320 --> 00:28:04,120 Speaker 3: Because unless, like when I'm there, if we offer him food, 666 00:28:04,160 --> 00:28:06,679 Speaker 3: he'll eat it, but he never goes and gets any food. 667 00:28:06,760 --> 00:28:09,359 Speaker 3: Whereas we're like, so focused, what are we eating, what's 668 00:28:09,359 --> 00:28:09,840 Speaker 3: for lunch? 669 00:28:10,040 --> 00:28:11,000 Speaker 4: We've got a snack. 670 00:28:11,800 --> 00:28:13,840 Speaker 1: Exactly, and we're going out for lunch, and he's like 671 00:28:14,080 --> 00:28:16,200 Speaker 1: it's ten o'clock, yeah, yeah, but we're just thinking about 672 00:28:16,280 --> 00:28:17,919 Speaker 1: us when we go out, and he just doesn't think 673 00:28:17,920 --> 00:28:19,359 Speaker 1: about food all day long. But if I put it 674 00:28:19,400 --> 00:28:21,479 Speaker 1: in front of him, he will eat two three plates 675 00:28:21,480 --> 00:28:24,280 Speaker 1: of it. But they just don't. And again this is anecdotal, 676 00:28:24,359 --> 00:28:25,720 Speaker 1: but they just don't think about food. 677 00:28:25,800 --> 00:28:26,720 Speaker 2: And also they. 678 00:28:26,560 --> 00:28:28,720 Speaker 1: Don't have the sweet cravings and the hormones that women do. 679 00:28:28,760 --> 00:28:30,520 Speaker 1: They don't get their periods once a month. They aren't 680 00:28:30,560 --> 00:28:33,560 Speaker 1: not going through perimenopause for ten years. Like I say 681 00:28:33,600 --> 00:28:35,760 Speaker 1: to David, oh, I just really need some chocolate, and 682 00:28:35,760 --> 00:28:39,280 Speaker 1: he's like, we don't eat it, just don't need it. 683 00:28:39,680 --> 00:28:42,560 Speaker 1: I'm like, they're so again anecdotal, but I feel like 684 00:28:42,640 --> 00:28:45,040 Speaker 1: minnesot black and white when it comes to nutrition, they're like, oh, 685 00:28:45,040 --> 00:28:46,720 Speaker 1: I'm going to lose weight. I just won't eat it, 686 00:28:46,760 --> 00:28:49,120 Speaker 1: whereas with women and we're like, oh my goodness, I've 687 00:28:49,120 --> 00:28:51,040 Speaker 1: got to think about this and the snacks and do 688 00:28:51,120 --> 00:28:52,360 Speaker 1: I need to bring some food with me? 689 00:28:52,440 --> 00:28:54,160 Speaker 2: What are we gonna eat? And we go here like 690 00:28:54,240 --> 00:28:57,040 Speaker 2: we just we just see. I think it's also because we. 691 00:28:57,000 --> 00:28:59,000 Speaker 1: Seem to, you know, take care of the whole household 692 00:28:59,040 --> 00:29:02,080 Speaker 1: as well. We are constant thinking about food, like I 693 00:29:02,080 --> 00:29:03,920 Speaker 1: know in my household. You know, David does a lot 694 00:29:03,920 --> 00:29:05,400 Speaker 1: of he does all the yard, work and all that 695 00:29:05,440 --> 00:29:07,959 Speaker 1: kind of stuff, so he's outburning the calories. I'm kind of, 696 00:29:08,360 --> 00:29:09,920 Speaker 1: you know, thinking about what the kids are going to 697 00:29:09,960 --> 00:29:11,720 Speaker 1: have for dinner, getting them in the bath. So it 698 00:29:11,800 --> 00:29:14,200 Speaker 1: might just be those different I don't know gender roles, 699 00:29:14,240 --> 00:29:16,920 Speaker 1: but as you said, men do have more muscle mass 700 00:29:16,920 --> 00:29:19,760 Speaker 1: in general, that's just physiologically what happens. And also they 701 00:29:19,760 --> 00:29:23,640 Speaker 1: have multestosterone, so they will burn easier as well. Sometimes 702 00:29:23,640 --> 00:29:26,400 Speaker 1: males will also have more active jobs and what females do, 703 00:29:26,520 --> 00:29:28,680 Speaker 1: particularly if they're like, you know, in some sort of 704 00:29:28,760 --> 00:29:31,720 Speaker 1: trade or you know, quite an active job. But I 705 00:29:31,720 --> 00:29:33,920 Speaker 1: think the biggest thing is the hormones. Like for women, 706 00:29:34,040 --> 00:29:36,440 Speaker 1: like it's not just particularly as we get older, the 707 00:29:36,440 --> 00:29:39,000 Speaker 1: ovulation seems to be a lot harder as well. It's 708 00:29:39,040 --> 00:29:41,400 Speaker 1: not just when the period hits. It's three four days 709 00:29:41,400 --> 00:29:44,360 Speaker 1: out before that when the cravings and the hormones can 710 00:29:44,400 --> 00:29:46,560 Speaker 1: go out of whack a bit. So, I don't know, 711 00:29:46,600 --> 00:29:48,200 Speaker 1: I feel like poor women are on the back foot 712 00:29:48,200 --> 00:29:50,360 Speaker 1: a bit. It is so much harder. We just cannot 713 00:29:50,400 --> 00:29:52,840 Speaker 1: compare ourselves to men. We just cannot because it's just 714 00:29:52,880 --> 00:29:53,680 Speaker 1: so much harder. 715 00:29:54,040 --> 00:29:56,240 Speaker 3: To make you feel better though, Like just take a 716 00:29:56,240 --> 00:29:59,760 Speaker 3: look at men women generally age heaps better. Like, look 717 00:29:59,800 --> 00:30:02,920 Speaker 3: at men in their fifties sixty seventies, like you're just like, 718 00:30:03,280 --> 00:30:06,960 Speaker 3: you're not looking amazing. But women who look fifty sixty, 719 00:30:07,000 --> 00:30:09,440 Speaker 3: you think, wow, they're aging beautifully. You know, So pros 720 00:30:09,480 --> 00:30:11,520 Speaker 3: and cons people, pros and cons. The women tend to 721 00:30:11,720 --> 00:30:13,240 Speaker 3: look pretty good as they get a bit older or 722 00:30:13,280 --> 00:30:15,120 Speaker 3: as the men down here very quickly. 723 00:30:15,080 --> 00:30:16,920 Speaker 1: And just you know, lean on your girlfriends and your 724 00:30:17,360 --> 00:30:19,240 Speaker 1: supporting females in your life for support. 725 00:30:19,360 --> 00:30:21,000 Speaker 2: Males just for most. 726 00:30:20,800 --> 00:30:22,320 Speaker 1: Of them just don't get it. They're like, just don't 727 00:30:22,360 --> 00:30:24,440 Speaker 1: eat it. It's that easy. And you know, the females 728 00:30:24,440 --> 00:30:25,760 Speaker 1: in your life will be like, come on, baby, you 729 00:30:25,800 --> 00:30:26,120 Speaker 1: got those. 730 00:30:26,120 --> 00:30:27,080 Speaker 2: The hormones are horrible. 731 00:30:27,320 --> 00:30:27,720 Speaker 4: You got this. 732 00:30:27,960 --> 00:30:30,680 Speaker 1: So I think let's lean on our female counterparts for 733 00:30:30,720 --> 00:30:31,760 Speaker 1: that little bit of support. 734 00:30:31,920 --> 00:30:33,320 Speaker 2: So it is, it is what it is. 735 00:30:33,360 --> 00:30:35,600 Speaker 1: I don't think there's any point getting upset or frustrated 736 00:30:35,600 --> 00:30:37,840 Speaker 1: about it. It is frustrating, but there's nothing much we 737 00:30:37,880 --> 00:30:40,080 Speaker 1: can do about it. So keep on your journey, stay 738 00:30:40,120 --> 00:30:42,000 Speaker 1: in your own lane, and just do the best you can, 739 00:30:42,080 --> 00:30:44,880 Speaker 1: and use your female counterparts for a little bit of 740 00:30:44,960 --> 00:30:46,040 Speaker 1: support and motivation. 741 00:30:46,480 --> 00:30:48,720 Speaker 3: But also make sure the male in your life is 742 00:30:48,760 --> 00:30:51,680 Speaker 3: not acting then as a saboteur, because if they're then 743 00:30:51,720 --> 00:30:54,640 Speaker 3: bringing chips or chocolates at night and tempting you or saying, 744 00:30:54,640 --> 00:30:57,000 Speaker 3: go on, have extra wine, like put them right in 745 00:30:57,040 --> 00:30:59,160 Speaker 3: their place, like they need to be supportive because you 746 00:30:59,200 --> 00:31:00,960 Speaker 3: just can't get away with it eating that kind of food. 747 00:31:01,080 --> 00:31:03,680 Speaker 3: So yeah, feel free to put them in their place 748 00:31:03,720 --> 00:31:04,320 Speaker 3: in that space. 749 00:31:04,840 --> 00:31:05,680 Speaker 2: Very true, very true. 750 00:31:05,720 --> 00:31:07,320 Speaker 1: All right. That brings us to the end of another 751 00:31:07,360 --> 00:31:10,240 Speaker 1: episode of The Nutrition Gouch. If you haven't heard about 752 00:31:10,240 --> 00:31:14,280 Speaker 1: our beautiful and delicious range of scientifically formulated protein and 753 00:31:14,320 --> 00:31:17,360 Speaker 1: hot chocolates, head to designed by a dietitians dot com 754 00:31:17,360 --> 00:31:19,560 Speaker 1: and you will find the best range of functional hot 755 00:31:19,640 --> 00:31:22,440 Speaker 1: chocolate drinks. One to assist with sleep, one to asslist 756 00:31:22,520 --> 00:31:25,480 Speaker 1: with glowing skin health, and our range of protein powders, 757 00:31:25,480 --> 00:31:28,400 Speaker 1: one developed for women and their hormones, our Women's Blend, 758 00:31:28,560 --> 00:31:31,200 Speaker 1: and also one developed for digestive health, our pre and 759 00:31:31,320 --> 00:31:33,840 Speaker 1: Proboetic Blend. Thank you so much for listening, and we 760 00:31:33,880 --> 00:31:35,760 Speaker 1: will catch you in next week's episode. 761 00:31:35,960 --> 00:31:44,200 Speaker 4: Have a great week.