1 00:00:01,040 --> 00:00:03,040 Speaker 1: Are use someone who feels like they are off track 2 00:00:03,160 --> 00:00:05,680 Speaker 1: with their diet at times? Do you need your diet 3 00:00:05,720 --> 00:00:08,119 Speaker 1: to be perfect to feel like it's working? Are you 4 00:00:08,200 --> 00:00:10,080 Speaker 1: either on or off the diet at. 5 00:00:10,000 --> 00:00:10,720 Speaker 2: Any one time? 6 00:00:11,200 --> 00:00:13,760 Speaker 1: Today we take a closer look at the concept of 7 00:00:13,800 --> 00:00:16,640 Speaker 1: being off track and a simple way to reframe and 8 00:00:16,720 --> 00:00:19,040 Speaker 1: change the way you think about your diet or eating 9 00:00:19,040 --> 00:00:21,279 Speaker 1: style forever. Hi, I'm Leanne. 10 00:00:21,040 --> 00:00:22,640 Speaker 3: Maud and I'm Sissy Burrow, and as. 11 00:00:22,600 --> 00:00:25,919 Speaker 1: Two of Australia's leading dietitians who specialize in evidence based nutrition, 12 00:00:26,239 --> 00:00:29,200 Speaker 1: we bring you the Nutrition Couch, a bi weekly chat 13 00:00:29,200 --> 00:00:31,360 Speaker 1: on everything that is new in the world of food, 14 00:00:31,760 --> 00:00:35,440 Speaker 1: diets and nutrition, as well as staying on track. Today 15 00:00:35,479 --> 00:00:37,560 Speaker 1: we share our thoughts on how you can eat well 16 00:00:37,640 --> 00:00:41,560 Speaker 1: with minimal effort aka the Lazy Person's Guide to Nutrition, 17 00:00:42,000 --> 00:00:44,320 Speaker 1: and we also take a closer look at the popular 18 00:00:44,360 --> 00:00:47,360 Speaker 1: online weight loss and healthy eating app Nude. But to 19 00:00:47,400 --> 00:00:50,680 Speaker 1: get us started today, Suddy, have you had anything interesting 20 00:00:50,720 --> 00:00:53,000 Speaker 1: across your nutrition desk in the past few weeks? 21 00:00:53,080 --> 00:00:54,880 Speaker 3: It's been a hot week in nutrition Lee and we 22 00:00:54,920 --> 00:00:57,000 Speaker 3: of course record a little bit in advance just with 23 00:00:57,040 --> 00:00:59,440 Speaker 3: our schedules. And of course you've got baby mea and 24 00:00:59,520 --> 00:01:01,640 Speaker 3: David's back to work, so we'd like to be a 25 00:01:01,680 --> 00:01:04,479 Speaker 3: little bit ahead in case of life throws something at us, 26 00:01:04,520 --> 00:01:06,800 Speaker 3: to make sure you guys get your episodes twice weekly. 27 00:01:06,920 --> 00:01:09,520 Speaker 3: So this week in New South Wales in particular, there's 28 00:01:09,560 --> 00:01:12,880 Speaker 3: been a big uproar about a suggestion from the Cancer 29 00:01:13,280 --> 00:01:17,080 Speaker 3: Council that ham PI banned in school lunches. And it's 30 00:01:17,120 --> 00:01:20,000 Speaker 3: really interesting actually because I pitched this as an article 31 00:01:20,040 --> 00:01:22,960 Speaker 3: to one of my outlets a year ago about process 32 00:01:23,040 --> 00:01:27,200 Speaker 3: meat in lunches because parrocess meats things like sausages and ham. 33 00:01:27,240 --> 00:01:28,920 Speaker 3: And we can come back at another time and talk 34 00:01:28,959 --> 00:01:32,600 Speaker 3: in more detail about this. Classified is a Grade one 35 00:01:32,640 --> 00:01:36,600 Speaker 3: clar synergen, which means that there's a highly probable likeliness 36 00:01:36,640 --> 00:01:40,520 Speaker 3: they will cause cancer. So what happened was the Cancer 37 00:01:40,560 --> 00:01:43,760 Speaker 3: Council sent out these recommendations for families about what to 38 00:01:43,840 --> 00:01:46,120 Speaker 3: put in school lunches and it said you should avoid 39 00:01:46,160 --> 00:01:48,600 Speaker 3: process meat. So the media then took that as a 40 00:01:48,720 --> 00:01:51,560 Speaker 3: band on ham and there's been a big feedback from 41 00:01:51,600 --> 00:01:54,360 Speaker 3: the premiere and don't make life harder for parents and 42 00:01:54,440 --> 00:01:58,840 Speaker 3: kids aren't going to eat tendury cauliflower sandwiches and all 43 00:01:58,840 --> 00:02:02,680 Speaker 3: these things. So it's been really interesting actually because of course, 44 00:02:03,040 --> 00:02:04,440 Speaker 3: and as I said, we can talk at this in 45 00:02:04,520 --> 00:02:06,720 Speaker 3: more detail, but it just goes to show how the 46 00:02:06,800 --> 00:02:09,560 Speaker 3: difference between what the science says and actually how media 47 00:02:09,639 --> 00:02:12,600 Speaker 3: headline it and then what the actual reality is because 48 00:02:12,639 --> 00:02:14,920 Speaker 3: of course ham is a processed food, but no, just 49 00:02:14,919 --> 00:02:16,760 Speaker 3: because you eat it doesn't mean every single person will 50 00:02:16,760 --> 00:02:19,880 Speaker 3: get cats. So the truth is somewhere in between, and 51 00:02:20,160 --> 00:02:23,239 Speaker 3: it's about trying to give people practical recommendations. So yeah, 52 00:02:23,280 --> 00:02:27,680 Speaker 3: I've been actually quite busy on the ham stuff. And yeah, 53 00:02:27,760 --> 00:02:30,240 Speaker 3: it's like all areas of nutrition, a little bit more 54 00:02:30,240 --> 00:02:32,440 Speaker 3: complicated than that, because you know, bit a ham on 55 00:02:32,440 --> 00:02:34,160 Speaker 3: a sandwich, if you're having loads of fresh fruit and 56 00:02:34,240 --> 00:02:36,320 Speaker 3: veggies and good bread's probably not the end of the world. 57 00:02:36,680 --> 00:02:37,480 Speaker 2: But if you have a. 58 00:02:37,440 --> 00:02:40,480 Speaker 3: Genetic predisposition to bow cancer and load up on process 59 00:02:40,560 --> 00:02:42,839 Speaker 3: meat every day with a diet log and fruit and vege, 60 00:02:42,880 --> 00:02:45,600 Speaker 3: probably not great. So there's no black and white answer 61 00:02:45,639 --> 00:02:47,760 Speaker 3: to it, but certainly it got a lot of people 62 00:02:47,760 --> 00:02:50,400 Speaker 3: offside this week telling them what not to put in 63 00:02:50,440 --> 00:02:53,280 Speaker 3: their school sandwiches. And yeah, I've been very busy this 64 00:02:53,320 --> 00:02:56,960 Speaker 3: morning writing up a few pieces on that and trying 65 00:02:57,000 --> 00:03:00,639 Speaker 3: to get a realistic perspective out there was at the 66 00:03:00,720 --> 00:03:02,480 Speaker 3: end of the daily and as we know, people do 67 00:03:02,560 --> 00:03:06,280 Speaker 3: eat ham so controversial in this week. 68 00:03:06,480 --> 00:03:07,960 Speaker 1: Yeah, and listeners, let us know if you want us 69 00:03:07,960 --> 00:03:10,560 Speaker 1: to go through the research in regards to the vow 70 00:03:10,639 --> 00:03:13,320 Speaker 1: cancer process, meats and maybe what we should be putting 71 00:03:13,320 --> 00:03:15,680 Speaker 1: out our kid's gool lunchboxes. If Ham's are okay, is 72 00:03:15,720 --> 00:03:17,960 Speaker 1: it okay? We can absolutely do an episode about that. 73 00:03:18,040 --> 00:03:20,920 Speaker 1: Let us know on our social media accounts, the Nutrition 74 00:03:21,040 --> 00:03:23,320 Speaker 1: Couch podcast and let us know your feedback and if 75 00:03:23,360 --> 00:03:25,840 Speaker 1: you like a full segment on that. But Susie today 76 00:03:26,040 --> 00:03:27,200 Speaker 1: we are talking about. 77 00:03:27,040 --> 00:03:29,200 Speaker 2: Probably one of my favorite segments today. 78 00:03:30,000 --> 00:03:32,160 Speaker 1: I wouldn't consider myself a lazy person, but I know 79 00:03:32,200 --> 00:03:33,480 Speaker 1: a lot of my clients I don't know if I 80 00:03:33,480 --> 00:03:36,120 Speaker 1: would say lazy, but just time poor, just you know, 81 00:03:36,200 --> 00:03:38,920 Speaker 1: nutrition tends to drop down their priority list. So for me, 82 00:03:39,360 --> 00:03:41,240 Speaker 1: I get a lot of questions on my own podcasts, 83 00:03:41,240 --> 00:03:44,280 Speaker 1: on my own socials about eating well exercising. But for 84 00:03:44,400 --> 00:03:47,000 Speaker 1: those who just don't have the time or caen to 85 00:03:47,120 --> 00:03:49,360 Speaker 1: basically just do the bare minimum to kind of like 86 00:03:49,440 --> 00:03:52,320 Speaker 1: slide through with a you know, somewhat good quality diet 87 00:03:52,360 --> 00:03:55,360 Speaker 1: and fitness regime, so we have decided to compile for 88 00:03:55,440 --> 00:03:58,680 Speaker 1: our listeners today Susie the Lazy Person's Guide. 89 00:03:58,440 --> 00:03:59,760 Speaker 2: To Good Nutrition. 90 00:04:00,640 --> 00:04:03,040 Speaker 1: Let me kick you off with my top tips for 91 00:04:03,280 --> 00:04:06,320 Speaker 1: the Lazy Person's Glide to good nutrition. First off, everybody 92 00:04:06,360 --> 00:04:08,640 Speaker 1: would know from listening to Susie and I for probably 93 00:04:08,640 --> 00:04:11,080 Speaker 1: good well over a year now, I'm a massive fan 94 00:04:11,160 --> 00:04:13,240 Speaker 1: of my slow cooker and my air fry I feel 95 00:04:13,280 --> 00:04:16,320 Speaker 1: like those are two appliances that every lazy person needs 96 00:04:16,360 --> 00:04:18,960 Speaker 1: in their kitchen in order to cook a good quality meals. 97 00:04:19,040 --> 00:04:20,599 Speaker 1: And I've got a client at the most and Susie 98 00:04:20,720 --> 00:04:22,880 Speaker 1: and she doesn't even have a kitchen. Her kitchen unfortunately 99 00:04:22,920 --> 00:04:25,800 Speaker 1: actually burnt down, so like she's surviving off her slow 100 00:04:25,839 --> 00:04:28,159 Speaker 1: cooker and a microwave. So I feel like you don't 101 00:04:28,160 --> 00:04:30,400 Speaker 1: even need to stove over an oven to actually cook 102 00:04:30,400 --> 00:04:32,360 Speaker 1: good quality meals. I mean, it's probably going to help 103 00:04:32,400 --> 00:04:34,000 Speaker 1: you out in the long term, but there are so 104 00:04:34,160 --> 00:04:36,400 Speaker 1: much you can do with a good quality slow cooker 105 00:04:36,520 --> 00:04:39,160 Speaker 1: and an air fryer. So they're my top two appliances, 106 00:04:39,200 --> 00:04:41,719 Speaker 1: and also a blender. I feel like smoothies, particularly in 107 00:04:41,720 --> 00:04:43,800 Speaker 1: the summer months, a really quick and easy way to 108 00:04:43,800 --> 00:04:46,400 Speaker 1: get in some really good nutrition to disguise some veggies 109 00:04:46,400 --> 00:04:48,520 Speaker 1: in there for the kids. And I also love a 110 00:04:48,520 --> 00:04:50,960 Speaker 1: good quality bakedot. So baked dot you use, you know, 111 00:04:51,279 --> 00:04:53,520 Speaker 1: roll doats, a bit of cheer seas or flax seeds, 112 00:04:53,560 --> 00:04:55,000 Speaker 1: a bit of milk, maybe a couple of eggs, and 113 00:04:55,040 --> 00:04:56,720 Speaker 1: you baking in the oven. It sort of comes out 114 00:04:56,760 --> 00:04:58,880 Speaker 1: like a musely slice. I do that in a meal 115 00:04:58,880 --> 00:05:00,760 Speaker 1: prep way where I might make four or five six 116 00:05:00,839 --> 00:05:02,760 Speaker 1: portions of that and eat that a couple of mornings 117 00:05:02,800 --> 00:05:04,440 Speaker 1: at a time, or give it to David, and I'm 118 00:05:04,440 --> 00:05:06,200 Speaker 1: sure when me is up to sort of some solid 119 00:05:06,200 --> 00:05:07,600 Speaker 1: she'll lead a little bit of that in the morning 120 00:05:07,640 --> 00:05:09,760 Speaker 1: as well. So I like to sort of prep in advance, 121 00:05:09,839 --> 00:05:11,600 Speaker 1: or do what I like to call meal prep, where 122 00:05:11,640 --> 00:05:13,560 Speaker 1: I'm making sort of bulk meals and I'm sort of 123 00:05:13,560 --> 00:05:15,479 Speaker 1: eating a similar thing two three days in a row 124 00:05:15,560 --> 00:05:17,280 Speaker 1: that I don't eat another bulk meal make it two 125 00:05:17,320 --> 00:05:18,640 Speaker 1: or three days in a row. So I'm not I 126 00:05:18,680 --> 00:05:20,839 Speaker 1: just don't have the time to cook every single day. 127 00:05:20,960 --> 00:05:22,920 Speaker 1: So I wouldn't say that I'm lazy, but I am, 128 00:05:22,960 --> 00:05:25,799 Speaker 1: like most Australians or most people listening, very time poor. 129 00:05:25,839 --> 00:05:29,240 Speaker 1: So for me, meal prepping is something that is absolutely 130 00:05:29,320 --> 00:05:31,440 Speaker 1: just a non negotiable for me most weeks, and I 131 00:05:31,440 --> 00:05:33,960 Speaker 1: would say smart grocery shopping as well. Actually shop with 132 00:05:34,040 --> 00:05:36,240 Speaker 1: a list and plan your meals in advance, because if 133 00:05:36,240 --> 00:05:38,479 Speaker 1: you're just wandering aimlessly up and down the aisles of 134 00:05:38,480 --> 00:05:41,440 Speaker 1: the grocery store, that can be you know, an hour 135 00:05:41,520 --> 00:05:43,880 Speaker 1: in the shops versus like fifteen minutes if you've got 136 00:05:43,880 --> 00:05:45,760 Speaker 1: a good list and you've got some meals planned out 137 00:05:45,800 --> 00:05:48,599 Speaker 1: in advance. So I feel like there's probably my top 138 00:05:48,640 --> 00:05:53,400 Speaker 1: tips for out lazy or time poor people out there, Susie, 139 00:05:53,400 --> 00:05:55,279 Speaker 1: what do you have to add to our list today? 140 00:05:55,480 --> 00:05:58,560 Speaker 3: And it's funny because because the word lazy is such 141 00:05:58,600 --> 00:06:03,360 Speaker 3: a negative association, but I guess it's also a way 142 00:06:03,400 --> 00:06:05,800 Speaker 3: to describe people who don't want to spend hours in 143 00:06:05,880 --> 00:06:08,599 Speaker 3: food prep and to be honestly, and that's me. I 144 00:06:08,640 --> 00:06:10,919 Speaker 3: don't spend a lot of time on food prep because 145 00:06:10,920 --> 00:06:13,200 Speaker 3: I do it for work. So when it comes to 146 00:06:13,240 --> 00:06:16,320 Speaker 3: my meals and my family's meals, I probably am in 147 00:06:16,320 --> 00:06:19,039 Speaker 3: that box of being a bit lazy because all most 148 00:06:19,200 --> 00:06:22,599 Speaker 3: i'd say eighty percent of the stuff that I prepare 149 00:06:22,640 --> 00:06:25,159 Speaker 3: for my own family is all pre done. So my 150 00:06:25,320 --> 00:06:27,320 Speaker 3: top ones are the veggies. I think you've got to 151 00:06:27,320 --> 00:06:30,000 Speaker 3: buy veggies pre made, and the reason is that they're 152 00:06:30,000 --> 00:06:30,919 Speaker 3: more cost effective. 153 00:06:31,040 --> 00:06:31,240 Speaker 1: You know. 154 00:06:31,279 --> 00:06:33,440 Speaker 3: For example, I'm thinking of one of my favorite Sturfi 155 00:06:33,600 --> 00:06:36,000 Speaker 3: kits from the supermarket. I think it's three dollars. Now 156 00:06:36,279 --> 00:06:37,920 Speaker 3: if I was to go and buy all of those 157 00:06:37,960 --> 00:06:41,440 Speaker 3: individual vegetables, so it's got like shape, beettreoed, it's got carrot, 158 00:06:41,520 --> 00:06:43,640 Speaker 3: it's got you know, I want to say, seven different 159 00:06:43,760 --> 00:06:45,960 Speaker 3: varieties of veggies. If you bought that, it'd be so 160 00:06:46,040 --> 00:06:47,920 Speaker 3: much more expensive and you probably wouldn't use it all. 161 00:06:47,960 --> 00:06:50,520 Speaker 3: So I think all the veggies I buy pre done, 162 00:06:50,560 --> 00:06:53,159 Speaker 3: whether they're pre cut, the sturfy mix is already done, 163 00:06:53,240 --> 00:06:55,760 Speaker 3: whether it's the roasted vegetable trays in the frozen section 164 00:06:56,320 --> 00:06:59,160 Speaker 3: or frozen veggies. You know, I don't actually, and there'll 165 00:06:59,160 --> 00:07:02,080 Speaker 3: be judgment here, I know, but I don't sort of 166 00:07:02,120 --> 00:07:03,840 Speaker 3: go to the fruit and veggie section and buy a 167 00:07:03,880 --> 00:07:06,400 Speaker 3: whole lot of fresh stuff because I just like quick 168 00:07:06,400 --> 00:07:09,880 Speaker 3: and easy stuff that's ready to prepare. So my dad 169 00:07:09,920 --> 00:07:11,560 Speaker 3: does go to the markets for me each week to 170 00:07:11,560 --> 00:07:13,640 Speaker 3: get a few bits. I'll be honest with that. But 171 00:07:13,720 --> 00:07:16,920 Speaker 3: in terms of like stirfry mixes and just general veggies 172 00:07:16,920 --> 00:07:20,720 Speaker 3: that I'm adding to things. I have them all pre done. 173 00:07:20,760 --> 00:07:24,520 Speaker 3: I think I think ordering food to the home is 174 00:07:24,560 --> 00:07:27,360 Speaker 3: a big part of it, because if you think about 175 00:07:27,400 --> 00:07:30,640 Speaker 3: all the time that's required to plan meals, get to 176 00:07:30,680 --> 00:07:33,080 Speaker 3: this grocery store, find all the ingredients, make sure they're 177 00:07:33,080 --> 00:07:35,880 Speaker 3: all there, like, there's several steps involved, and that's really 178 00:07:35,880 --> 00:07:39,280 Speaker 3: time consuming, and time, particularly for my busy working families, 179 00:07:39,320 --> 00:07:42,400 Speaker 3: is our most precious asset. So why spend thirty forty, 180 00:07:42,560 --> 00:07:44,320 Speaker 3: you know, an hour an hour and a half trying 181 00:07:44,320 --> 00:07:46,120 Speaker 3: to get all these groceries where you can order your 182 00:07:46,120 --> 00:07:48,080 Speaker 3: staples and have them delivered once a week or once 183 00:07:48,120 --> 00:07:50,600 Speaker 3: a fortnight. So I think that's really smart. And you 184 00:07:50,600 --> 00:07:52,240 Speaker 3: can actually also do it to work if you're someone 185 00:07:52,280 --> 00:07:53,800 Speaker 3: who spends a lot of time in the office or 186 00:07:54,080 --> 00:07:57,080 Speaker 3: is getting back to the office rather than schlepping or 187 00:07:57,120 --> 00:08:00,600 Speaker 3: your lunch stuff every day and inevitably forgetting something or 188 00:08:00,680 --> 00:08:02,520 Speaker 3: you know, not having somewhere to keep it, just have 189 00:08:02,600 --> 00:08:05,080 Speaker 3: it delivered to work or use your work lunch break 190 00:08:05,120 --> 00:08:07,200 Speaker 3: to go and pick up stuff. So I think that's 191 00:08:07,360 --> 00:08:10,200 Speaker 3: another key, And I guess my third point because of course, 192 00:08:10,240 --> 00:08:13,720 Speaker 3: yours are all really, really good it is to know 193 00:08:13,880 --> 00:08:15,960 Speaker 3: your quick and easy takeaway options that still tick the 194 00:08:15,960 --> 00:08:18,080 Speaker 3: box on your nutrition. So know that you can go 195 00:08:18,160 --> 00:08:20,640 Speaker 3: to tie and get a vegetable and tofu stir fry 196 00:08:20,720 --> 00:08:22,600 Speaker 3: with no rice and it's pretty healthy. Or you can 197 00:08:22,640 --> 00:08:25,240 Speaker 3: get a naked burrito from a Mexican shop, or you 198 00:08:25,240 --> 00:08:27,400 Speaker 3: can get sashimi and at a marmaie, or you can 199 00:08:27,400 --> 00:08:29,560 Speaker 3: get low carb rice paper rolls and they're all okay. 200 00:08:29,720 --> 00:08:31,320 Speaker 3: You know, there's no such thing. And this leads on 201 00:08:31,320 --> 00:08:33,240 Speaker 3: to what we're going to speak about next. There's no 202 00:08:33,280 --> 00:08:35,560 Speaker 3: such thing as nutrition perfection. It's not like we're trying 203 00:08:35,559 --> 00:08:39,360 Speaker 3: to reach some grand goal of being healthier than everyone else. 204 00:08:39,440 --> 00:08:41,679 Speaker 3: You know, you know you're not healthier than me just 205 00:08:41,720 --> 00:08:44,240 Speaker 3: because you do certain things. It's not a judging or 206 00:08:44,280 --> 00:08:47,000 Speaker 3: a rating system. It's about creating a foundation that works 207 00:08:47,040 --> 00:08:49,280 Speaker 3: for you and is sustainable and gives you the health 208 00:08:49,280 --> 00:08:51,839 Speaker 3: and fitness goals that you're looking for. So there's no 209 00:08:51,960 --> 00:08:54,000 Speaker 3: rules with it, but a lot of people come with 210 00:08:54,040 --> 00:08:57,079 Speaker 3: the belief there's rules, and don't I don't adhere to that. Indeed, 211 00:08:57,080 --> 00:08:59,559 Speaker 3: there are people online who do spend hours each week 212 00:08:59,600 --> 00:09:02,520 Speaker 3: food press and putting all little containers out and measuring 213 00:09:02,559 --> 00:09:05,640 Speaker 3: their macros, but that, in my experience, is not the majority. 214 00:09:05,760 --> 00:09:09,280 Speaker 3: It's far more of a minimum group. And certainly for 215 00:09:09,320 --> 00:09:11,240 Speaker 3: both of us as health professionals, we don't do that, 216 00:09:11,280 --> 00:09:14,160 Speaker 3: and yet we keep our dietary goals on track pretty good. 217 00:09:14,200 --> 00:09:16,200 Speaker 3: You know, I'd have seven to ten servers of fruit 218 00:09:16,200 --> 00:09:19,280 Speaker 3: and veggies most days. I would, you know, eat not 219 00:09:19,440 --> 00:09:21,800 Speaker 3: very much processed food. So yeah, it doesn't have to 220 00:09:21,840 --> 00:09:24,400 Speaker 3: be this perfect view of how things happen. You can 221 00:09:24,440 --> 00:09:27,520 Speaker 3: do it very easily or the laziest way possible and 222 00:09:27,559 --> 00:09:30,160 Speaker 3: still tick the box on those key nutrients that we're 223 00:09:30,200 --> 00:09:32,160 Speaker 3: looking for to give you your baseline diet. 224 00:09:32,679 --> 00:09:34,120 Speaker 2: Absolutely, and probably all add to that. 225 00:09:34,240 --> 00:09:37,280 Speaker 1: SUSI let meal delivery companies as well, So you can 226 00:09:37,320 --> 00:09:40,480 Speaker 1: either get meals completely delivered and so basically just heat 227 00:09:40,480 --> 00:09:42,000 Speaker 1: them up in the micro where they're ready to go, 228 00:09:42,320 --> 00:09:44,200 Speaker 1: or you can get those meal delivery companies where they 229 00:09:44,240 --> 00:09:46,080 Speaker 1: send you the recipes and all the food and you 230 00:09:46,200 --> 00:09:48,760 Speaker 1: just have to basically make that at nighttime. It takes 231 00:09:48,800 --> 00:09:50,960 Speaker 1: the thinking out of you know, what to think to 232 00:09:51,000 --> 00:09:52,520 Speaker 1: cook for the family each day. There's a lot of 233 00:09:52,559 --> 00:09:55,400 Speaker 1: variety there. Everything's delivered, the right portions are ready to go. 234 00:09:55,480 --> 00:09:57,240 Speaker 1: You basically don't even need to go to the shops. 235 00:09:57,360 --> 00:09:59,240 Speaker 1: Of course, it is a little bit more expensive, so 236 00:09:59,280 --> 00:10:01,000 Speaker 1: from a budget pers spective, it's not going to match 237 00:10:01,000 --> 00:10:03,640 Speaker 1: some of our families, and that's completely understandable. But for 238 00:10:03,679 --> 00:10:05,720 Speaker 1: a lot of us, you know, working professionals, it is 239 00:10:05,760 --> 00:10:07,480 Speaker 1: something that they, you know, they do like doing. A 240 00:10:07,520 --> 00:10:10,040 Speaker 1: lot of my clients do use things like meal delivery companies, 241 00:10:10,480 --> 00:10:13,439 Speaker 1: frozen meals in the supermarket section, SUSI. We've reviewed a couple. 242 00:10:13,800 --> 00:10:16,040 Speaker 1: They can be really really good ones. And as you mentioned, 243 00:10:16,080 --> 00:10:18,120 Speaker 1: I'm a big fan of like the pre cut you know, 244 00:10:18,280 --> 00:10:20,320 Speaker 1: salad kits, s veggies, that sort of thing. So one 245 00:10:20,360 --> 00:10:22,520 Speaker 1: of my favorite salad kits that Coles and Woolworths is 246 00:10:22,520 --> 00:10:24,920 Speaker 1: the Asian salad Kit. I use the marinated block of 247 00:10:24,960 --> 00:10:27,600 Speaker 1: tofu or use a tin of tuna. That's lunch for me, 248 00:10:27,760 --> 00:10:29,760 Speaker 1: I would say three or four days a week, and 249 00:10:29,880 --> 00:10:32,000 Speaker 1: it takes me kind of like less than five minutes 250 00:10:32,000 --> 00:10:34,200 Speaker 1: to put together. It's really awesome option. So I can 251 00:10:34,240 --> 00:10:36,240 Speaker 1: do that for David and I during the week myself. 252 00:10:36,280 --> 00:10:38,240 Speaker 1: It's I think five dollars or five dollars we do 253 00:10:38,320 --> 00:10:39,839 Speaker 1: for the salad kit. A couple of extra bucks for 254 00:10:39,880 --> 00:10:42,440 Speaker 1: the tofu, a few dollars for a tin of tuna, 255 00:10:42,480 --> 00:10:44,640 Speaker 1: and basically I can make us lunch both for about 256 00:10:44,679 --> 00:10:46,920 Speaker 1: five or six dollars a serve. It's super healthy, it 257 00:10:47,000 --> 00:10:48,520 Speaker 1: keeps us on track. We'll add a bit of fruit 258 00:10:48,559 --> 00:10:50,400 Speaker 1: to that afterwards. There's a little bit of a carb serve. 259 00:10:50,760 --> 00:10:52,800 Speaker 1: And that's one of my sort of go to meals 260 00:10:52,840 --> 00:10:55,040 Speaker 1: or easy lunches during the week. I think my final 261 00:10:55,040 --> 00:10:57,720 Speaker 1: points Susie is really around whole food based snacks. So 262 00:10:57,800 --> 00:10:59,920 Speaker 1: make sure your pantry is really stocked with those night 263 00:11:00,120 --> 00:11:02,440 Speaker 1: whole food based snacks that don't sort of go off. 264 00:11:02,559 --> 00:11:03,840 Speaker 1: So I think a lot of times we have to 265 00:11:03,840 --> 00:11:06,360 Speaker 1: get you know, fresh fruit, fresh yogurt, you know, boiled eggs, 266 00:11:06,400 --> 00:11:08,559 Speaker 1: that sort of thing. Of course, they're wonderfully healthy snacks. 267 00:11:08,600 --> 00:11:10,200 Speaker 1: We have to go to the shops and purchase them 268 00:11:10,280 --> 00:11:12,440 Speaker 1: once or twice a week. Versus you can soak your 269 00:11:12,480 --> 00:11:15,280 Speaker 1: pantsy with things like roasted nuts and roasted chickpeas. You 270 00:11:15,280 --> 00:11:17,680 Speaker 1: can have whole grand crackers, you can have almond butter 271 00:11:17,760 --> 00:11:19,920 Speaker 1: on there. You can have some popped popcorn which is 272 00:11:19,960 --> 00:11:21,960 Speaker 1: a little bit of sea salt. All of those options 273 00:11:22,000 --> 00:11:24,120 Speaker 1: you might have to buy, just like say every tools 274 00:11:24,120 --> 00:11:26,280 Speaker 1: three months from the supermarket, and that way you've always 275 00:11:26,280 --> 00:11:28,880 Speaker 1: got some great quality, whole food based snacks that are 276 00:11:29,080 --> 00:11:31,800 Speaker 1: stocked up in your pantry ready to go. So they're 277 00:11:31,800 --> 00:11:34,280 Speaker 1: probably the list in terms of the lazy person's glide 278 00:11:34,400 --> 00:11:37,120 Speaker 1: nutrition anything further that you wanted to add to it, SUSI. 279 00:11:36,920 --> 00:11:39,160 Speaker 2: Now, I think all of those are really practical tips. 280 00:11:39,160 --> 00:11:42,520 Speaker 3: And the great thing is about the supermarkets or even 281 00:11:42,559 --> 00:11:46,280 Speaker 3: convenience stores now is that there's so many convenient healthy options, 282 00:11:46,280 --> 00:11:49,040 Speaker 3: like you've described, there's frozen meals, there's fresh healthy meals, 283 00:11:49,080 --> 00:11:51,920 Speaker 3: there's pre made salads, and again I'm a big fan 284 00:11:51,960 --> 00:11:54,280 Speaker 3: of those pre made salads, which I think range between 285 00:11:54,280 --> 00:11:57,959 Speaker 3: five and six dollars for the tub and as again 286 00:11:58,000 --> 00:12:00,400 Speaker 3: you couldn't buy those ingredients for that, and you can 287 00:12:00,440 --> 00:12:02,240 Speaker 3: add a tin of tuna or beans to it and 288 00:12:02,280 --> 00:12:04,240 Speaker 3: have a really healthy lunch in five minutes. It's really 289 00:12:04,280 --> 00:12:07,000 Speaker 3: cost effective, you know, for less than ten dollars compared 290 00:12:07,040 --> 00:12:09,040 Speaker 3: to twenty dollars for a sandwich that you would perhaps 291 00:12:09,120 --> 00:12:11,880 Speaker 3: perceive as being a healthier option. So don't be scared 292 00:12:11,880 --> 00:12:15,520 Speaker 3: of using those options. And indeed, in large international cities 293 00:12:15,520 --> 00:12:18,280 Speaker 3: in London, New York, they've had grocery stores like that 294 00:12:18,280 --> 00:12:20,720 Speaker 3: that have these pre made, convenient options available for many 295 00:12:20,760 --> 00:12:22,880 Speaker 3: years now, and we're just getting into the groove with it, 296 00:12:23,000 --> 00:12:26,840 Speaker 3: so you know it used them to facilitate healthy eating 297 00:12:26,880 --> 00:12:28,480 Speaker 3: when you are busy, and get rid of this idea 298 00:12:28,520 --> 00:12:31,559 Speaker 3: that it has to be from scratch every time, because 299 00:12:32,120 --> 00:12:34,960 Speaker 3: that's just simply not the case. It's just personal preferences. 300 00:12:35,000 --> 00:12:38,840 Speaker 3: And generally speaking, low Land, we would both agree that 301 00:12:38,920 --> 00:12:41,800 Speaker 3: when you're preparing your food or bringing it in its 302 00:12:41,840 --> 00:12:44,880 Speaker 3: base form, whether it's a frozen meal or pre prepared meal, 303 00:12:45,240 --> 00:12:49,000 Speaker 3: the calories are significantly lower and they're healthier than anything 304 00:12:49,040 --> 00:12:52,320 Speaker 3: you will pick up from the local cafe, fast food, takeaway, 305 00:12:52,400 --> 00:12:55,480 Speaker 3: uber eats. You know, it's proven they're about half the calories. 306 00:12:55,559 --> 00:12:59,080 Speaker 3: So you're doing yourself actually a favor. So yeah, get 307 00:12:59,160 --> 00:13:01,280 Speaker 3: to know what is a than the supermarket and use 308 00:13:01,320 --> 00:13:03,720 Speaker 3: it to your advantage and stop feeling guilty. You know, 309 00:13:03,840 --> 00:13:05,920 Speaker 3: life is so hard already. We certainly don't need to 310 00:13:05,920 --> 00:13:09,000 Speaker 3: feel guilty about buying a pre made salad, heating up 311 00:13:09,000 --> 00:13:11,439 Speaker 3: a frozen meal, or some veggies that cook for us. 312 00:13:11,679 --> 00:13:14,000 Speaker 3: There's plenty of other things to feel guilty about. 313 00:13:14,559 --> 00:13:17,160 Speaker 1: That's in my experience, and just as an example today, 314 00:13:17,240 --> 00:13:20,079 Speaker 1: David and I did literally that. So we basically made 315 00:13:20,080 --> 00:13:22,040 Speaker 1: dinner last night, just had enough for dinner, didn't have 316 00:13:22,080 --> 00:13:24,079 Speaker 1: any leftovers. And I said to him, I've got client 317 00:13:24,120 --> 00:13:26,280 Speaker 1: calls ten eleven and twelve. I'm dropping out a potty 318 00:13:26,280 --> 00:13:28,880 Speaker 1: with Susie at one. We had basically an hour together 319 00:13:29,080 --> 00:13:31,240 Speaker 1: to grab some sort of lunch, feed me and play 320 00:13:31,240 --> 00:13:33,240 Speaker 1: with her, entertain her before we both jump back on 321 00:13:33,360 --> 00:13:35,559 Speaker 1: work calls. Basically, So he said, why don't I run 322 00:13:35,559 --> 00:13:37,319 Speaker 1: to the cafe and get us a sandwich. And normally 323 00:13:37,320 --> 00:13:39,800 Speaker 1: they do these beautiful like chicken and salad sandwiches. They 324 00:13:39,920 --> 00:13:42,040 Speaker 1: use hohomeal bread. You can choose what sort of condiment 325 00:13:42,080 --> 00:13:43,800 Speaker 1: you want on it. I love getting like a tomato 326 00:13:43,840 --> 00:13:45,920 Speaker 1: chutney or something. And he went down there and I said, right, 327 00:13:45,920 --> 00:13:47,360 Speaker 1: you've got By the time he left, I said, you've 328 00:13:47,360 --> 00:13:49,640 Speaker 1: got seventeen minutes to get there and back before I'm 329 00:13:49,679 --> 00:13:51,719 Speaker 1: dropping on the potty with Susie. So he got there 330 00:13:51,720 --> 00:13:53,280 Speaker 1: and he said there was a massive line. I didn't 331 00:13:53,320 --> 00:13:55,040 Speaker 1: have time to order and wait. I just grabbed two 332 00:13:55,040 --> 00:13:57,800 Speaker 1: of the chicken salad sandwiches out of the you know, 333 00:13:57,840 --> 00:14:00,360 Speaker 1: the display sort of cabinet that the fridge there, and 334 00:14:00,400 --> 00:14:02,240 Speaker 1: it got home and he's like, oh, sorry, it had 335 00:14:02,240 --> 00:14:04,000 Speaker 1: mao and it's white bread. I know you don't like that, 336 00:14:04,120 --> 00:14:06,200 Speaker 1: but I said, even that's a better option than if 337 00:14:06,240 --> 00:14:07,760 Speaker 1: we would have gone to take away and gone to 338 00:14:07,760 --> 00:14:10,320 Speaker 1: the cafe underneath, you know, the units that we're living in. Like, 339 00:14:10,360 --> 00:14:13,200 Speaker 1: it's still a great chicken salad sandwich. Yes it's white bread. 340 00:14:13,240 --> 00:14:14,720 Speaker 1: Yes it had some butter and mayo on it, but 341 00:14:14,760 --> 00:14:16,200 Speaker 1: it's not the end of the world. It was a 342 00:14:16,240 --> 00:14:18,680 Speaker 1: relatively you know, healthy lunch, much better than if we 343 00:14:18,679 --> 00:14:20,280 Speaker 1: had gotten uber roots or something like that. 344 00:14:20,400 --> 00:14:21,400 Speaker 2: It was very affordable. 345 00:14:21,440 --> 00:14:24,040 Speaker 1: I think he got two sandwiches for nine dollars fifty 346 00:14:24,080 --> 00:14:26,200 Speaker 1: or ten dollars or something, which is very affordable for 347 00:14:26,560 --> 00:14:29,280 Speaker 1: most people. And I think that's the really easy options. 348 00:14:29,320 --> 00:14:30,920 Speaker 1: We don't have to beat ourselves up if we can't 349 00:14:30,960 --> 00:14:33,760 Speaker 1: constantly have these beautiful fresh salad balls, if we are 350 00:14:33,960 --> 00:14:36,600 Speaker 1: using these quick and easy sandwich options from cafes. I 351 00:14:36,640 --> 00:14:38,800 Speaker 1: do think if we can control some of the condiments 352 00:14:38,800 --> 00:14:40,840 Speaker 1: and the type of bread, then that's fabulous. But even 353 00:14:40,880 --> 00:14:42,400 Speaker 1: if we can't, it's not going to hurt you having 354 00:14:42,400 --> 00:14:43,880 Speaker 1: white bread. It's not going to hurt you having a 355 00:14:43,880 --> 00:14:46,160 Speaker 1: little bit of butter on mayo occasionally as well. I 356 00:14:46,240 --> 00:14:48,440 Speaker 1: just think, do the best that you can, don't feel guilty, 357 00:14:48,520 --> 00:14:51,080 Speaker 1: don't beat yourself up on it if you don't have time, 358 00:14:51,200 --> 00:14:52,320 Speaker 1: you know, at the end of the day to put 359 00:14:52,320 --> 00:14:54,520 Speaker 1: something together. See what you can order in or see 360 00:14:54,520 --> 00:14:56,480 Speaker 1: what you can buy that's a little bit healthier as well, 361 00:14:56,520 --> 00:14:59,240 Speaker 1: because I think that's the general message that matters, is 362 00:14:59,240 --> 00:15:00,920 Speaker 1: that health needs to be balance and it needs to 363 00:15:00,960 --> 00:15:03,480 Speaker 1: fit in with your lifestyle, which actually probably leads really 364 00:15:03,560 --> 00:15:05,400 Speaker 1: nicely into the next topic we're going to talk about, 365 00:15:05,440 --> 00:15:06,240 Speaker 1: doesn't it Soothie? 366 00:15:06,280 --> 00:15:06,720 Speaker 2: It does? 367 00:15:06,760 --> 00:15:10,040 Speaker 3: And this was something really interesting that I saw online 368 00:15:10,600 --> 00:15:13,280 Speaker 3: because a couple of weeks ago we talked about excuses. 369 00:15:13,320 --> 00:15:16,200 Speaker 3: I think we had a request from a listener to 370 00:15:16,240 --> 00:15:20,160 Speaker 3: share with them the excuses or the worst excuses we 371 00:15:20,200 --> 00:15:22,400 Speaker 3: hear from our clients. And you know, of course we 372 00:15:22,440 --> 00:15:26,080 Speaker 3: had a little chuckle because we hear similar things regularly, 373 00:15:26,920 --> 00:15:30,080 Speaker 3: but one that we couldn't really describe well was this 374 00:15:30,320 --> 00:15:33,760 Speaker 3: descriptor I'm off track. And indeed, I think that's the 375 00:15:33,800 --> 00:15:38,200 Speaker 3: most common feedback I have from clients as part of 376 00:15:38,240 --> 00:15:41,320 Speaker 3: their journey when they're losing weight, and you know, they'll 377 00:15:41,360 --> 00:15:43,400 Speaker 3: be either they're on track or they're off, and they'll 378 00:15:43,400 --> 00:15:44,160 Speaker 3: say I'm off track. 379 00:15:44,880 --> 00:15:45,800 Speaker 2: It's all over the place. 380 00:15:45,840 --> 00:15:47,480 Speaker 3: So I'm going to get back on track next week. 381 00:15:48,120 --> 00:15:51,280 Speaker 3: And so just scrolling through Instagram, I saw an infographic 382 00:15:51,360 --> 00:15:54,000 Speaker 3: on it and I thought, oh, that's fantastic. We probably 383 00:15:54,080 --> 00:15:59,360 Speaker 3: need to put some descriptions and create it as a construct, 384 00:15:59,400 --> 00:16:01,800 Speaker 3: because it certainly a descriptor we hear all the time, 385 00:16:02,200 --> 00:16:04,840 Speaker 3: and I thought worthy of a discussion with our audience, 386 00:16:05,000 --> 00:16:09,720 Speaker 3: because I actually think it's really a negative one in 387 00:16:09,800 --> 00:16:16,840 Speaker 3: the sense that people believe or programmed or aspire to 388 00:16:16,960 --> 00:16:19,960 Speaker 3: be perfect with their diet and as such when things 389 00:16:19,960 --> 00:16:24,760 Speaker 3: in their mind, and these are certainly self directed descriptors 390 00:16:24,760 --> 00:16:27,400 Speaker 3: there Certainly, I don't have my clients and say to them, 391 00:16:27,440 --> 00:16:29,120 Speaker 3: you must do this, and you have to be on track, 392 00:16:29,120 --> 00:16:30,080 Speaker 3: and it has to be perfect. 393 00:16:30,080 --> 00:16:31,600 Speaker 2: So it has to be you. 394 00:16:31,560 --> 00:16:35,160 Speaker 3: Know, societal norms, it has to be media imagery, it 395 00:16:35,200 --> 00:16:41,800 Speaker 3: has to be directed beliefs around it that a degree 396 00:16:41,840 --> 00:16:46,240 Speaker 3: of perfectionism is required to feel that you're on track 397 00:16:46,560 --> 00:16:48,960 Speaker 3: and as such, doing the right thing with your diet 398 00:16:49,000 --> 00:16:52,120 Speaker 3: and ticking all the boxes which may be inferred from 399 00:16:52,120 --> 00:16:55,680 Speaker 3: what I say, or you say, or just personally developed 400 00:16:56,280 --> 00:16:58,600 Speaker 3: and then if it's not perfect, forget it, just eat 401 00:16:58,600 --> 00:16:59,880 Speaker 3: whatever you want and get back on track. 402 00:17:00,080 --> 00:17:01,360 Speaker 2: And this terrible cycle. 403 00:17:01,400 --> 00:17:04,440 Speaker 3: And basically it's a dieting cycle. And so if I 404 00:17:04,520 --> 00:17:10,120 Speaker 3: was trying to explain a shift in paradigm and perspective, 405 00:17:10,880 --> 00:17:14,399 Speaker 3: it would be that eating a diet is not about 406 00:17:14,400 --> 00:17:16,600 Speaker 3: following a restrictive set of rules for a set period 407 00:17:16,600 --> 00:17:18,000 Speaker 3: of time to achieve an outcome. 408 00:17:18,560 --> 00:17:19,679 Speaker 2: We all have a diet. 409 00:17:20,040 --> 00:17:22,919 Speaker 3: It's about building a diet that sustainable and allows you 410 00:17:22,960 --> 00:17:24,920 Speaker 3: to achieve the goals that you have for your body. 411 00:17:25,640 --> 00:17:29,359 Speaker 3: But it doesn't have to be restrictive. And the issue 412 00:17:29,359 --> 00:17:32,480 Speaker 3: is we're programmed to believe that diets do need to 413 00:17:32,520 --> 00:17:34,399 Speaker 3: be restrictive. And as such, if you're not feeling that 414 00:17:34,480 --> 00:17:39,080 Speaker 3: they're punishing you, restricting you, you're avoiding foods, that it's 415 00:17:39,119 --> 00:17:40,600 Speaker 3: not a diet and it's not going to work. And 416 00:17:40,640 --> 00:17:43,360 Speaker 3: as such, if as soon as you fall off track 417 00:17:43,400 --> 00:17:45,840 Speaker 3: and do something wrong or have the chocolate, or have 418 00:17:45,920 --> 00:17:48,399 Speaker 3: too many glasses of wine, or don't food prep or 419 00:17:48,800 --> 00:17:51,280 Speaker 3: don't you know, order the wrong thing at the takeaway, whatever, 420 00:17:51,640 --> 00:17:53,560 Speaker 3: you're off track and nothing's going to work. And that 421 00:17:53,600 --> 00:17:56,880 Speaker 3: couldn't be further from the truth about the way diets work. 422 00:17:57,000 --> 00:18:00,200 Speaker 3: You know, diets as a foundation to how we eat 423 00:18:00,600 --> 00:18:03,840 Speaker 3: is a pattern of eating. And so what our goals 424 00:18:03,880 --> 00:18:06,280 Speaker 3: as dieticians are is to create a pattern of eating 425 00:18:06,280 --> 00:18:08,520 Speaker 3: that is sustainable but as a set also allows you 426 00:18:08,560 --> 00:18:10,639 Speaker 3: to achieve those goals you have for yourself. So if 427 00:18:10,680 --> 00:18:13,000 Speaker 3: the goal is weight loss, it's a diet that is 428 00:18:13,119 --> 00:18:16,800 Speaker 3: a calorie deficit to support, so sustainable weight loss, but 429 00:18:16,920 --> 00:18:19,399 Speaker 3: certainly not restrictive because we know that it's not sustainable 430 00:18:19,400 --> 00:18:23,239 Speaker 3: and not a sustainable approach to our diet. So, in 431 00:18:23,280 --> 00:18:27,159 Speaker 3: my experience, off track is really dangerous almost and I 432 00:18:27,240 --> 00:18:28,919 Speaker 3: don't want my clients to think that they're either on 433 00:18:29,040 --> 00:18:31,480 Speaker 3: or they're off, as opposed to making sure that most 434 00:18:31,520 --> 00:18:34,159 Speaker 3: meals are balanced and if a meal is not balanced, 435 00:18:34,200 --> 00:18:36,359 Speaker 3: for whatever is, and to worry about it because that's normal, 436 00:18:36,400 --> 00:18:38,560 Speaker 3: that's life that happens, and will continue to do so 437 00:18:39,320 --> 00:18:42,080 Speaker 3: and then just get you know, back onto your normal regime, 438 00:18:42,119 --> 00:18:44,120 Speaker 3: as opposed to thinking that you're on this very very 439 00:18:44,160 --> 00:18:46,439 Speaker 3: flash diet and then all of a sudden you're off. 440 00:18:46,480 --> 00:18:49,080 Speaker 1: It couldn't agree more. I think that all or nothing 441 00:18:49,760 --> 00:18:52,520 Speaker 1: mindset in terms of thinking about weight loss is what 442 00:18:52,800 --> 00:18:55,359 Speaker 1: un does many people. Or you know you're going really good, 443 00:18:55,440 --> 00:18:57,680 Speaker 1: you had a great breakfast, you had a great morning snag, 444 00:18:57,720 --> 00:18:59,720 Speaker 1: you had a healthy lunch, and then someone in the 445 00:18:59,720 --> 00:19:01,919 Speaker 1: office brings out the box of I don't know, favorite 446 00:19:01,960 --> 00:19:03,800 Speaker 1: chocolates or something like that, and you're like, oh, crap, 447 00:19:03,840 --> 00:19:04,520 Speaker 1: I just ate six. 448 00:19:04,600 --> 00:19:05,520 Speaker 2: I ruin my diet. 449 00:19:05,640 --> 00:19:07,439 Speaker 1: So then you go through like McDonald's or you get 450 00:19:07,480 --> 00:19:09,639 Speaker 1: fast food for dinner because you're like, well, like ruin today, 451 00:19:09,840 --> 00:19:11,960 Speaker 1: I may as well start again tomorrow. So it's really 452 00:19:12,000 --> 00:19:15,080 Speaker 1: that perfectionist, black or white, all or nothing type thinking 453 00:19:15,119 --> 00:19:17,720 Speaker 1: that really undoes it for most of us. I feel 454 00:19:17,760 --> 00:19:20,160 Speaker 1: like that's probably the biggest reason people fall off track. 455 00:19:20,680 --> 00:19:23,680 Speaker 1: And another big one, Susie is that under eating all 456 00:19:23,760 --> 00:19:26,080 Speaker 1: day and then sort of like blowing out at nighttime 457 00:19:26,119 --> 00:19:29,720 Speaker 1: because you're just genuinely starving or eating quote unquote super 458 00:19:29,760 --> 00:19:32,639 Speaker 1: healthy Monday to Friday, then blowing out all weekend as well. 459 00:19:32,800 --> 00:19:35,600 Speaker 1: I feel like we don't quite get the balance right 460 00:19:35,800 --> 00:19:39,000 Speaker 1: rather all or nothing. So I remember a client said 461 00:19:39,000 --> 00:19:40,679 Speaker 1: to me, Oh, I really feel like chocolate, And it 462 00:19:40,760 --> 00:19:43,159 Speaker 1: was like ten o'clock on a Monday, and I was like, well, 463 00:19:43,200 --> 00:19:45,400 Speaker 1: have some and she was like, what, like, what kind 464 00:19:45,400 --> 00:19:47,200 Speaker 1: of dietition are you? And I was like, I would 465 00:19:47,320 --> 00:19:49,240 Speaker 1: rather you had one or two squares of chocolate at 466 00:19:49,280 --> 00:19:52,320 Speaker 1: ten am on Monday versus being perfect and clean all 467 00:19:52,400 --> 00:19:55,480 Speaker 1: day we didn't wait until like Friday afternoon than inhaling 468 00:19:55,480 --> 00:19:58,080 Speaker 1: the entire block of chocolate. So I feel like we 469 00:19:58,520 --> 00:20:01,600 Speaker 1: try to be too clean, too healthy, too perfect, and 470 00:20:01,640 --> 00:20:04,240 Speaker 1: then when that occasion comes up, well we feel like 471 00:20:04,320 --> 00:20:05,879 Speaker 1: a little bit of what I call soalt food or 472 00:20:05,920 --> 00:20:08,160 Speaker 1: something like that. We often save it for the nighttime, 473 00:20:08,160 --> 00:20:10,640 Speaker 1: and that's where we feel like we're conditioned to eat 474 00:20:10,720 --> 00:20:13,520 Speaker 1: more because it's after dinner, we're finally unwinding for the night, 475 00:20:13,560 --> 00:20:15,399 Speaker 1: so we tend to eat a lot more. So I 476 00:20:15,440 --> 00:20:17,520 Speaker 1: would rather my clients sort of space those little bits 477 00:20:17,520 --> 00:20:20,080 Speaker 1: of throughout the morning or throughout the day and throughout 478 00:20:20,119 --> 00:20:22,879 Speaker 1: the week versus like having a whole heap of it 479 00:20:22,920 --> 00:20:24,679 Speaker 1: on the weekend as well, because I feel like that 480 00:20:25,040 --> 00:20:26,879 Speaker 1: back ending about eating well, we're eating a ton of 481 00:20:26,880 --> 00:20:29,159 Speaker 1: food at nighttime or heaps of food on calories on 482 00:20:29,200 --> 00:20:31,560 Speaker 1: the weekend is again what causes a lot of people 483 00:20:31,600 --> 00:20:33,080 Speaker 1: to go off track. And then if you have a 484 00:20:33,080 --> 00:20:35,280 Speaker 1: bad Friday night, then chances are you're like, well, I've 485 00:20:35,280 --> 00:20:37,680 Speaker 1: already ruined my week. I may as well start again 486 00:20:37,720 --> 00:20:39,520 Speaker 1: on Monday, because you know it's Saturday Sunday, and we 487 00:20:39,560 --> 00:20:42,080 Speaker 1: couldn't possibly start again on Sunday. So I think it's 488 00:20:42,119 --> 00:20:44,320 Speaker 1: really just that I'm going to start over or start 489 00:20:44,359 --> 00:20:47,000 Speaker 1: again mentality. So what I like to save to my clients, 490 00:20:47,000 --> 00:20:49,840 Speaker 1: Susie is think of it like it's a lifelong journey. 491 00:20:49,960 --> 00:20:52,600 Speaker 1: It has no end date. Think of it like a marathon. 492 00:20:52,640 --> 00:20:56,080 Speaker 1: So you're running this huge like marathon across the desert 493 00:20:56,280 --> 00:20:58,520 Speaker 1: and you can't really see the finish line. Right, there's 494 00:20:58,520 --> 00:21:01,480 Speaker 1: no finish line. Inside, It's okay, hey, to pause and rest. 495 00:21:01,560 --> 00:21:03,600 Speaker 1: You don't need to be perfect throughout this journey. You 496 00:21:03,640 --> 00:21:06,080 Speaker 1: can grow, you can change, you can go left, you 497 00:21:06,119 --> 00:21:07,680 Speaker 1: can go right, you can go forward. 498 00:21:07,520 --> 00:21:09,320 Speaker 2: Take a step back. There's no end date. 499 00:21:09,359 --> 00:21:11,200 Speaker 1: I feel like for so many of us, we put 500 00:21:11,200 --> 00:21:13,320 Speaker 1: an end date on our goal, or the goal is 501 00:21:13,359 --> 00:21:15,520 Speaker 1: like I want to lose ten kilos instead of I 502 00:21:15,680 --> 00:21:18,119 Speaker 1: just want to live a healthy lifestyle forever. I feel 503 00:21:18,119 --> 00:21:20,800 Speaker 1: like when we put an end date on something, that's 504 00:21:20,840 --> 00:21:24,000 Speaker 1: when we feel like we fall more off track because 505 00:21:24,040 --> 00:21:27,000 Speaker 1: we're striving towards this goal than the minute we get there, 506 00:21:27,040 --> 00:21:28,840 Speaker 1: then we fall off track, or we fall off track 507 00:21:28,880 --> 00:21:30,520 Speaker 1: somewhere along the way. So I like to think of 508 00:21:30,560 --> 00:21:33,360 Speaker 1: it as this lifelong journey. It doesn't really have an endpoint. 509 00:21:33,400 --> 00:21:35,640 Speaker 1: We can sit down, take a rest along the way, 510 00:21:35,800 --> 00:21:38,720 Speaker 1: change direction, go the other way, you know, go around 511 00:21:38,760 --> 00:21:42,000 Speaker 1: in circles, and keep going, just hit pause, versus quitting 512 00:21:42,000 --> 00:21:44,600 Speaker 1: and having to restart over. So I think thinking about 513 00:21:44,600 --> 00:21:47,760 Speaker 1: a healthy lifestyle as a lifestyle and an ongoing journey 514 00:21:48,080 --> 00:21:50,159 Speaker 1: that lasts for the rest of your life is a 515 00:21:50,240 --> 00:21:53,480 Speaker 1: much better mindset to get into instead of like I'm 516 00:21:53,520 --> 00:21:55,360 Speaker 1: only going to do this until i lose the five 517 00:21:55,440 --> 00:21:57,800 Speaker 1: kilos or until i lose the twenty kilos and then 518 00:21:57,840 --> 00:21:59,359 Speaker 1: I'll go back to my old habits, or then I 519 00:21:59,400 --> 00:22:01,720 Speaker 1: can stop doing whatever I'm doing. I feel like we're 520 00:22:01,800 --> 00:22:04,720 Speaker 1: just being too restrictive and we're not finding that long 521 00:22:04,800 --> 00:22:07,000 Speaker 1: term approach, which is why so many of us are 522 00:22:07,040 --> 00:22:07,800 Speaker 1: falling off track. 523 00:22:07,960 --> 00:22:09,639 Speaker 3: And I think it comes down to a little bit 524 00:22:09,640 --> 00:22:12,280 Speaker 3: of reflection on what your dieting history has been or 525 00:22:12,320 --> 00:22:15,600 Speaker 3: where have those messages come from for you, Because, for example, 526 00:22:15,600 --> 00:22:18,800 Speaker 3: if you grew up in a family where your parent, 527 00:22:18,880 --> 00:22:21,720 Speaker 3: your mother was very restricted with food, and perhaps you 528 00:22:21,800 --> 00:22:25,400 Speaker 3: diet it early or observed dieting early. That has very 529 00:22:25,440 --> 00:22:29,160 Speaker 3: profound effects about the way we see nutrition and food 530 00:22:29,200 --> 00:22:31,760 Speaker 3: and the role of a diet now in our life, 531 00:22:31,880 --> 00:22:35,920 Speaker 3: even subconsciously. So you may have had those messages sent 532 00:22:35,960 --> 00:22:38,200 Speaker 3: through to you as a young child and not even 533 00:22:38,240 --> 00:22:41,600 Speaker 3: really noticed. So for you, diets absolutely mean restriction, and 534 00:22:41,640 --> 00:22:43,760 Speaker 3: you may not have even been aware of that programming 535 00:22:44,240 --> 00:22:45,960 Speaker 3: or the same you may have gone through a phase 536 00:22:46,000 --> 00:22:49,520 Speaker 3: where you did actively restrict or you know, you may 537 00:22:49,520 --> 00:22:52,920 Speaker 3: have become quite obsessive in the space of exercise and diet, 538 00:22:52,960 --> 00:22:54,399 Speaker 3: and it's come from there. So a little bit of 539 00:22:54,400 --> 00:22:56,879 Speaker 3: time spent reflecting on where these messages have come from, 540 00:22:57,240 --> 00:22:59,720 Speaker 3: and then some real time to reframe as opposed to 541 00:23:00,040 --> 00:23:03,840 Speaker 3: doing short term diets, really reframing what the word diet 542 00:23:03,880 --> 00:23:06,919 Speaker 3: means to you away from something restrictive to actually a 543 00:23:06,960 --> 00:23:11,000 Speaker 3: foundation of your nutrition. And sure you can follow a 544 00:23:11,080 --> 00:23:15,080 Speaker 3: diet that is supportive of weight loss, but it doesn't 545 00:23:15,280 --> 00:23:18,240 Speaker 3: change some of the key variables that are still the foundation, 546 00:23:18,560 --> 00:23:21,639 Speaker 3: like having a certain amount of vegetables or carbohydrates with 547 00:23:21,720 --> 00:23:25,560 Speaker 3: each meal and you fiddling the calories to support weight control. 548 00:23:25,680 --> 00:23:28,639 Speaker 3: Versus weight loss versus weight gain, So a little bit 549 00:23:28,680 --> 00:23:32,760 Speaker 3: of shift away from a diet naturally meaning restriction, and 550 00:23:32,800 --> 00:23:36,200 Speaker 3: then knowing that any diet that does feel restrictive will 551 00:23:36,200 --> 00:23:38,879 Speaker 3: not be sustainable, so it's not a good foundation diet 552 00:23:38,920 --> 00:23:42,240 Speaker 3: for you. So if you see something or buy something, 553 00:23:42,359 --> 00:23:45,080 Speaker 3: or follow something that you know is not long term, 554 00:23:45,440 --> 00:23:47,560 Speaker 3: you've got to really question why you're doing that and 555 00:23:47,720 --> 00:23:50,800 Speaker 3: understand that those feelings of restrictions won't be setting you 556 00:23:50,880 --> 00:23:53,919 Speaker 3: up for success long term as opposed to investing in 557 00:23:53,960 --> 00:23:56,919 Speaker 3: something that will build that foundation. So just different strokes 558 00:23:56,920 --> 00:23:58,959 Speaker 3: with different folks. But I think next time you go 559 00:23:59,000 --> 00:24:01,080 Speaker 3: to think I'm off track, for get it, take a 560 00:24:01,080 --> 00:24:03,040 Speaker 3: step back as a bit of a trigger and say, actually, 561 00:24:03,119 --> 00:24:05,480 Speaker 3: you know what, I'm just going to rather than rite 562 00:24:05,480 --> 00:24:08,119 Speaker 3: off the whole weekend or the whole day, I'm actually 563 00:24:08,200 --> 00:24:09,800 Speaker 3: just going to get back in touch with my body 564 00:24:09,800 --> 00:24:11,840 Speaker 3: and eat my next meal when I'm hungry, and get 565 00:24:11,920 --> 00:24:14,159 Speaker 3: rid of that idea that you've got to be perfect 566 00:24:14,640 --> 00:24:17,280 Speaker 3: to get results with your diet or your eating plan. 567 00:24:17,760 --> 00:24:19,879 Speaker 1: And I feel like if there's a lot of guilt 568 00:24:19,960 --> 00:24:22,320 Speaker 1: and shame attached to it as well, you're file likely 569 00:24:22,400 --> 00:24:24,840 Speaker 1: to go more off track for a lot longer. Like 570 00:24:24,920 --> 00:24:27,840 Speaker 1: sometimes I in my one on one coaching services off 571 00:24:27,840 --> 00:24:29,679 Speaker 1: for daily check ins with my clients, and I'll check in, 572 00:24:29,680 --> 00:24:31,119 Speaker 1: and if I don't hear from them in a day 573 00:24:31,200 --> 00:24:32,840 Speaker 1: or two, I sort of know in my head, I'm like, 574 00:24:32,880 --> 00:24:35,320 Speaker 1: I bet they feel guilty because they've gone off track, 575 00:24:35,320 --> 00:24:37,440 Speaker 1: and they feel guilty messaging me and being like, oh, 576 00:24:37,480 --> 00:24:39,199 Speaker 1: I ate this and I shouldn't have. Not that I 577 00:24:39,240 --> 00:24:42,240 Speaker 1: ever restrict food, but that's that guarding mentality that they've 578 00:24:42,280 --> 00:24:44,040 Speaker 1: come from, particularly in the first sort of week or 579 00:24:44,080 --> 00:24:46,080 Speaker 1: two with working with me. So I always like to 580 00:24:46,119 --> 00:24:48,320 Speaker 1: say to them, I want to know when you feel 581 00:24:48,320 --> 00:24:50,679 Speaker 1: like you're off track or you feel like you're finding 582 00:24:50,720 --> 00:24:52,800 Speaker 1: whatever difficult, because that's when you know, as your coach, 583 00:24:52,880 --> 00:24:54,600 Speaker 1: I can help you the most. So I feel like 584 00:24:54,680 --> 00:24:57,840 Speaker 1: having an accountability buddy who will help you get back 585 00:24:57,880 --> 00:25:00,000 Speaker 1: on track quicker or you know, make the next meal 586 00:25:00,119 --> 00:25:02,480 Speaker 1: super nourishing can be really helpful. So if you're someone 587 00:25:02,480 --> 00:25:04,440 Speaker 1: that feels like you do go off track quite a lot, 588 00:25:04,720 --> 00:25:07,040 Speaker 1: ask your hubby or your best friend or your next 589 00:25:07,119 --> 00:25:10,320 Speaker 1: door neighbor, somebody that you can just you know, reach 590 00:25:10,359 --> 00:25:13,199 Speaker 1: out too straight away and say I feel like you know, 591 00:25:13,320 --> 00:25:15,359 Speaker 1: it's okay to have these feelings, not to say that 592 00:25:15,400 --> 00:25:17,280 Speaker 1: you have gone off track or you have ruined things 593 00:25:17,359 --> 00:25:20,080 Speaker 1: or you have you know, fallen off the wagon. But 594 00:25:20,200 --> 00:25:22,520 Speaker 1: it's okay if you're feeling that way. But the best 595 00:25:22,560 --> 00:25:24,240 Speaker 1: thing you can do is actually get straight back on 596 00:25:24,320 --> 00:25:27,080 Speaker 1: track or make them very next to me or really nourishing. 597 00:25:27,119 --> 00:25:30,080 Speaker 1: So having an accountability buddy to help you do that 598 00:25:30,200 --> 00:25:32,280 Speaker 1: is really really helpful, because if you were to it's 599 00:25:32,359 --> 00:25:34,439 Speaker 1: kind of you know, overreach on a Friday night, then 600 00:25:34,520 --> 00:25:36,399 Speaker 1: right off the rest of Saturday and the rest of Sunday. 601 00:25:36,400 --> 00:25:39,040 Speaker 1: That's two entire days. You could have been making some 602 00:25:39,080 --> 00:25:41,800 Speaker 1: really great progress if you had someone else to support 603 00:25:41,880 --> 00:25:43,760 Speaker 1: you and keep your accountable and keep you on track. 604 00:25:44,000 --> 00:25:45,920 Speaker 1: Versus if you felt a lot of guilty and shame 605 00:25:45,960 --> 00:25:47,639 Speaker 1: around that and you just sort of went through that 606 00:25:47,720 --> 00:25:50,560 Speaker 1: with yourself. You're restarting over on Monday and you've literally 607 00:25:50,640 --> 00:25:53,119 Speaker 1: just wasted three solid days. You could have had someone 608 00:25:53,280 --> 00:25:55,920 Speaker 1: help you get back on track and accountability buddy as such, 609 00:25:56,040 --> 00:25:57,960 Speaker 1: and really, you know, get those results and get that 610 00:25:58,000 --> 00:26:00,320 Speaker 1: healthy lifestyle and grain so much quicker. 611 00:26:00,160 --> 00:26:01,959 Speaker 2: True, very true, Well, Susie. 612 00:26:02,000 --> 00:26:04,399 Speaker 1: That probably leads us nicely into our last segment of 613 00:26:04,440 --> 00:26:07,680 Speaker 1: the show where we are reviewing a very popular weight 614 00:26:07,720 --> 00:26:10,880 Speaker 1: loss app. So have you heard of Noon before, Susie. 615 00:26:10,960 --> 00:26:14,000 Speaker 3: I have, and it's interesting because I had to review 616 00:26:14,000 --> 00:26:16,040 Speaker 3: them for an article I wrote a little while ago, 617 00:26:16,600 --> 00:26:17,760 Speaker 3: and so I sort of had a bit of a 618 00:26:17,760 --> 00:26:19,919 Speaker 3: play myself with Noon. But one of my closest friends 619 00:26:19,920 --> 00:26:21,600 Speaker 3: actually invested in the app and did it for a 620 00:26:21,640 --> 00:26:24,720 Speaker 3: good period of time, and she loved it that she 621 00:26:25,320 --> 00:26:29,560 Speaker 3: has got a PhD in psychology, and she also is 622 00:26:29,600 --> 00:26:33,040 Speaker 3: someone who is very tech savvy, so she really enjoyed 623 00:26:33,359 --> 00:26:37,040 Speaker 3: tracking the progress and looking at the behavioral feedback. And 624 00:26:37,080 --> 00:26:39,879 Speaker 3: as I said to her, she is someone who loves 625 00:26:39,880 --> 00:26:44,280 Speaker 3: science and loves tech and the intricacies of that. But 626 00:26:44,440 --> 00:26:48,119 Speaker 3: I found myself that it was quite tricky to really 627 00:26:48,280 --> 00:26:50,600 Speaker 3: use in terms of you had to put a lot 628 00:26:50,720 --> 00:26:54,520 Speaker 3: into it to get out of it, you know, the information. 629 00:26:55,080 --> 00:26:58,160 Speaker 3: I found the time difference a problem because it's it's 630 00:26:58,280 --> 00:27:00,520 Speaker 3: run they'll say by people, But I think some of 631 00:27:00,560 --> 00:27:03,400 Speaker 3: it's botts in the sense that some of it's programmed 632 00:27:04,720 --> 00:27:06,919 Speaker 3: entered information that you get back, and because of the 633 00:27:06,920 --> 00:27:08,879 Speaker 3: time difference, you don't get it back straight away. It 634 00:27:08,920 --> 00:27:10,639 Speaker 3: might be twelve hours, so if you've got a question, 635 00:27:10,840 --> 00:27:13,159 Speaker 3: it takes time to get back. So I feel like 636 00:27:13,200 --> 00:27:15,280 Speaker 3: you've got to invest a lot of time and energy 637 00:27:15,359 --> 00:27:16,880 Speaker 3: to get the app to really work for. 638 00:27:16,800 --> 00:27:17,680 Speaker 2: You and land. 639 00:27:17,720 --> 00:27:20,119 Speaker 3: In my experience, people don't have that time, you know 640 00:27:20,160 --> 00:27:21,920 Speaker 3: what I mean. They barely have time to enter a 641 00:27:22,000 --> 00:27:24,159 Speaker 3: day's worth of food in my fitness power, to have 642 00:27:24,200 --> 00:27:25,960 Speaker 3: a look at their macros, let alone to sit for 643 00:27:26,040 --> 00:27:28,400 Speaker 3: hours on an app, and to be honest, I don't 644 00:27:28,440 --> 00:27:30,360 Speaker 3: want my clients on an app for hours each day, 645 00:27:30,400 --> 00:27:33,600 Speaker 3: or what about exercising? So you know, I'm not against it. 646 00:27:33,680 --> 00:27:36,000 Speaker 3: I think you know, it's got some evidence behind it, 647 00:27:36,000 --> 00:27:38,399 Speaker 3: It's got some behavioral aspects, you know. I think if 648 00:27:38,440 --> 00:27:39,880 Speaker 3: you're going to spend that kind of time, you better 649 00:27:39,880 --> 00:27:41,760 Speaker 3: to invest in seeing a dietitian. I think you get 650 00:27:41,760 --> 00:27:44,480 Speaker 3: more out of the personal human interaction than you do 651 00:27:44,560 --> 00:27:47,160 Speaker 3: from an app. I think for analytical people who love 652 00:27:47,240 --> 00:27:50,199 Speaker 3: numbers and have that kind of time and propensity to 653 00:27:50,240 --> 00:27:52,880 Speaker 3: spend on an app, it has options, but it's certainly 654 00:27:52,960 --> 00:27:56,640 Speaker 3: not something I generally recommend or push people because it's 655 00:27:56,680 --> 00:27:59,560 Speaker 3: sort of I think dietetics as a profession has a 656 00:27:59,560 --> 00:28:03,240 Speaker 3: special craft that outweighs anything else. When it comes to 657 00:28:03,280 --> 00:28:06,920 Speaker 3: weight loss anything an app can give you, So I 658 00:28:06,960 --> 00:28:08,199 Speaker 3: sort of sit in the middle with it. I'm not 659 00:28:08,240 --> 00:28:10,840 Speaker 3: against it, but I don't suggest people use it. And 660 00:28:10,880 --> 00:28:12,520 Speaker 3: as I said, the only people I found who really 661 00:28:12,520 --> 00:28:14,600 Speaker 3: got a lot out of it are really techy people 662 00:28:14,600 --> 00:28:16,760 Speaker 3: who spend a lot of time on it, And as 663 00:28:16,800 --> 00:28:18,800 Speaker 3: I said, my clients have very little time. So the 664 00:28:18,880 --> 00:28:20,320 Speaker 3: last thing I'm going to do is try and suggest 665 00:28:20,359 --> 00:28:22,439 Speaker 3: to them they're spending more time on an app to 666 00:28:23,000 --> 00:28:24,200 Speaker 3: guide their weight loss journey. 667 00:28:24,800 --> 00:28:26,679 Speaker 1: And it's funny because I've heard about it a lot, 668 00:28:26,760 --> 00:28:28,840 Speaker 1: and it's sort of the you know, it's tarted as 669 00:28:28,880 --> 00:28:31,919 Speaker 1: the new online weight loss app because it has this 670 00:28:32,000 --> 00:28:34,440 Speaker 1: behavioral aspect to it, And I was like, how interesting, 671 00:28:34,480 --> 00:28:36,959 Speaker 1: like an app with a behavioral aspect. But you're absolutely right. 672 00:28:37,040 --> 00:28:39,080 Speaker 1: The majority of it is bots. Like it's just you 673 00:28:39,120 --> 00:28:40,600 Speaker 1: put in a couple of things into the app and 674 00:28:40,600 --> 00:28:42,720 Speaker 1: it spits out some sort of automatic replies to you, 675 00:28:42,760 --> 00:28:44,880 Speaker 1: which you know might work for some people in terms 676 00:28:44,920 --> 00:28:47,280 Speaker 1: of the self sabotage and the motivation, but a lot 677 00:28:47,320 --> 00:28:49,560 Speaker 1: of it it's not sort of like personalized feedback. 678 00:28:49,560 --> 00:28:50,080 Speaker 2: Put it that way. 679 00:28:50,120 --> 00:28:52,600 Speaker 1: But it is a very very popular app. I sort 680 00:28:52,600 --> 00:28:55,240 Speaker 1: of just see it as a really fancy my fitness power, 681 00:28:55,240 --> 00:28:57,600 Speaker 1: Like you have to enter everything that you eat, and 682 00:28:57,640 --> 00:28:59,080 Speaker 1: I think, as you said, a lot of people just 683 00:28:59,080 --> 00:29:01,280 Speaker 1: don't have time for that. There are, you know, as 684 00:29:01,320 --> 00:29:03,760 Speaker 1: we talked about, some limitations in terms of my fitness power. 685 00:29:03,760 --> 00:29:06,520 Speaker 1: You can enter incorrectly. You can enter the amount that 686 00:29:06,560 --> 00:29:09,360 Speaker 1: you're having incorrectly, the products that you're having incorrectly. If 687 00:29:09,360 --> 00:29:11,160 Speaker 1: you go and have a brownie at a cafe, you 688 00:29:11,200 --> 00:29:13,800 Speaker 1: can basically choose the brownie that's like one hundred calories 689 00:29:13,840 --> 00:29:15,960 Speaker 1: versus the brownie that's probably should be three hundred and 690 00:29:15,960 --> 00:29:19,360 Speaker 1: fifty four hundred calories. So there are limitations from that aspect. 691 00:29:19,520 --> 00:29:22,520 Speaker 1: It is very time consuming and basically you put all 692 00:29:22,520 --> 00:29:25,000 Speaker 1: of your data in your goals, your fitness, your heart, 693 00:29:25,080 --> 00:29:26,920 Speaker 1: your weight, all that sort of thing, and it basically 694 00:29:26,920 --> 00:29:29,720 Speaker 1: spits out a calorie recommendation for you. And in my 695 00:29:29,840 --> 00:29:31,640 Speaker 1: experience and from a lot of people that I've talked to, 696 00:29:31,680 --> 00:29:33,640 Speaker 1: and I was listening to a couple of dietitians who 697 00:29:33,640 --> 00:29:36,320 Speaker 1: had reviewed it online, I personally haven't used it SUSI 698 00:29:36,400 --> 00:29:38,120 Speaker 1: I've sort of gone into it, had a little play around, 699 00:29:38,120 --> 00:29:41,320 Speaker 1: but that's it. But the calorie sort of goal that 700 00:29:41,400 --> 00:29:44,400 Speaker 1: they give you is very very low, and the carbohydrate 701 00:29:44,560 --> 00:29:46,920 Speaker 1: goal is very very low. I watched a review that 702 00:29:47,200 --> 00:29:49,440 Speaker 1: a sports dietitian in America did, and she was saying 703 00:29:49,560 --> 00:29:52,760 Speaker 1: for some of her elite level athletes, they were recommending 704 00:29:52,840 --> 00:29:54,800 Speaker 1: you know who, you know, they were elite level athletes, 705 00:29:54,800 --> 00:29:57,320 Speaker 1: super active people maybe had a couple of keilers, should 706 00:29:57,360 --> 00:30:00,600 Speaker 1: drop just from their off season coming back into training season. Right, Yeah, 707 00:30:00,640 --> 00:30:02,880 Speaker 1: we're talking three four kilos max. Not a whole lot 708 00:30:02,920 --> 00:30:06,200 Speaker 1: of weight. The app recommended at the maximum something like 709 00:30:06,280 --> 00:30:09,640 Speaker 1: seventy or eighty grams of carbohydrate. That is far too 710 00:30:09,720 --> 00:30:12,320 Speaker 1: low for super active people. I would say that's far 711 00:30:12,360 --> 00:30:15,680 Speaker 1: too low for the average adult, let alone people who 712 00:30:15,680 --> 00:30:18,760 Speaker 1: are these elite level athletes. So I think that's probably 713 00:30:18,760 --> 00:30:20,959 Speaker 1: one of the biggest down size. It's very low calorie, 714 00:30:21,080 --> 00:30:23,320 Speaker 1: very low carb sort of promoting app. And as we know, 715 00:30:23,480 --> 00:30:25,640 Speaker 1: when people go low calorie, low carb, of course they 716 00:30:25,640 --> 00:30:27,880 Speaker 1: lose weight, of course they do, but it doesn't tend 717 00:30:27,960 --> 00:30:30,920 Speaker 1: to last long term. They routinely put the weight all 718 00:30:30,960 --> 00:30:33,920 Speaker 1: back on again. So I think it's like a fancy 719 00:30:33,960 --> 00:30:36,960 Speaker 1: calorie counting type of app with a few fancy motivational quotes. 720 00:30:36,960 --> 00:30:39,120 Speaker 1: Sort of thrown in there along the way. That's probably 721 00:30:39,160 --> 00:30:42,800 Speaker 1: my summary of it overall. Of course, it does work 722 00:30:42,800 --> 00:30:45,160 Speaker 1: for some people. If you're that person that really enjoys 723 00:30:45,200 --> 00:30:47,560 Speaker 1: that structure, it can teach you a little bit about 724 00:30:47,640 --> 00:30:49,440 Speaker 1: nutrition as well, like it can teach you how to 725 00:30:49,520 --> 00:30:51,800 Speaker 1: understand your calories and your macros and that sort of 726 00:30:51,800 --> 00:30:54,320 Speaker 1: thing better. But I do feel like if you're somebody 727 00:30:54,360 --> 00:30:57,720 Speaker 1: who doesn't do well with too much structure, or you've 728 00:30:57,720 --> 00:31:00,680 Speaker 1: got a past history of sort of disordered or getting 729 00:31:00,720 --> 00:31:04,480 Speaker 1: quite obsessive with behaviors or with things, this probably absolutely 730 00:31:04,600 --> 00:31:06,200 Speaker 1: isn't the app for you, because I feel like it 731 00:31:06,200 --> 00:31:08,680 Speaker 1: may be pretty triggering for some people who have that 732 00:31:08,720 --> 00:31:10,920 Speaker 1: sort of more all or nothing approach to nutrition. I 733 00:31:10,960 --> 00:31:13,080 Speaker 1: think they'll do well for a couple of weeks until 734 00:31:13,120 --> 00:31:14,800 Speaker 1: they're not doing well. So it's one of those apps 735 00:31:14,840 --> 00:31:17,400 Speaker 1: that can become very all or nothing because you're not 736 00:31:17,680 --> 00:31:20,080 Speaker 1: so much learning about food. You're just putting all of 737 00:31:20,120 --> 00:31:22,000 Speaker 1: your data into an app and it's telling you what 738 00:31:22,080 --> 00:31:24,200 Speaker 1: to do with that. So the minute you stop using 739 00:31:24,280 --> 00:31:26,720 Speaker 1: that app, you will likely stop getting that progress because 740 00:31:26,720 --> 00:31:29,200 Speaker 1: you have no idea how to eat outside of that app, 741 00:31:29,240 --> 00:31:31,000 Speaker 1: if that makes sense. So I feel like there's what 742 00:31:31,080 --> 00:31:32,320 Speaker 1: a lot of people do. They might do it and 743 00:31:32,360 --> 00:31:34,440 Speaker 1: they're super motivated for two weeks. Then they have a 744 00:31:34,440 --> 00:31:36,440 Speaker 1: week where the kids are sick and they're working these 745 00:31:36,480 --> 00:31:39,640 Speaker 1: crazy long workhouse and you know, the dog's broken its 746 00:31:39,680 --> 00:31:42,080 Speaker 1: leg and it's whatever it is. They've got this crazy week. 747 00:31:42,120 --> 00:31:44,280 Speaker 1: They don't input any app and their diets completely off 748 00:31:44,280 --> 00:31:46,360 Speaker 1: track for that week. So you and I, Susie are 749 00:31:46,440 --> 00:31:48,520 Speaker 1: much more of a fan of using dieticians to help 750 00:31:48,520 --> 00:31:52,920 Speaker 1: people build sustainable lifestyle habits versus logging everything in an app, 751 00:31:52,920 --> 00:31:54,600 Speaker 1: and that's the only way they know if they're truly 752 00:31:54,640 --> 00:31:57,480 Speaker 1: making progress. So there are some pros there, us and cons. 753 00:31:57,520 --> 00:31:59,480 Speaker 1: I think it will very much to be dependent on 754 00:31:59,480 --> 00:32:01,440 Speaker 1: the person. But I think that there's a lot of 755 00:32:01,520 --> 00:32:04,520 Speaker 1: hype around what I see as just a very fancy 756 00:32:04,520 --> 00:32:06,320 Speaker 1: calor accounting app at the end of the day. 757 00:32:06,400 --> 00:32:08,400 Speaker 3: True, And I think the research shows that people use 758 00:32:08,520 --> 00:32:10,640 Speaker 3: like two or three apps on their phone like ninety 759 00:32:10,640 --> 00:32:12,560 Speaker 3: percent of the time. Like I just find people don't 760 00:32:12,640 --> 00:32:15,480 Speaker 3: use taps. They get them all because it all feels fantastic, 761 00:32:15,560 --> 00:32:17,520 Speaker 3: and then they don't open them again. So I think 762 00:32:17,520 --> 00:32:19,840 Speaker 3: it's just time availability to be honest and I think 763 00:32:20,080 --> 00:32:22,520 Speaker 3: if I was encouraging someone to use an online option, 764 00:32:22,640 --> 00:32:24,720 Speaker 3: I think there's some great options like weight watches, which 765 00:32:24,720 --> 00:32:27,840 Speaker 3: have actual people to interact with, which is the key part. 766 00:32:27,600 --> 00:32:28,280 Speaker 2: Of that support. 767 00:32:28,680 --> 00:32:32,480 Speaker 3: I'm really against using bots to provide behavioral support for people. 768 00:32:32,560 --> 00:32:35,640 Speaker 3: I think, come on, humans are way wiser than that, 769 00:32:35,680 --> 00:32:38,200 Speaker 3: and I think there's something very special from a therapeutic 770 00:32:38,520 --> 00:32:41,280 Speaker 3: alliance between a health professional, whether it's a personal trainer 771 00:32:41,360 --> 00:32:43,840 Speaker 3: or a dietitian or whoever you're getting that support and 772 00:32:43,880 --> 00:32:46,480 Speaker 3: feedback from that just can't be replicated with bots. And 773 00:32:46,480 --> 00:32:49,000 Speaker 3: I think that's when you get tech people who thinking 774 00:32:49,040 --> 00:32:51,720 Speaker 3: that they can just replace people in a dietary context, 775 00:32:51,760 --> 00:32:53,120 Speaker 3: and for me, that just doesn't work. 776 00:32:53,280 --> 00:32:56,000 Speaker 1: And even I'd probably be more so I'd prefer my clients, 777 00:32:56,000 --> 00:32:57,360 Speaker 1: if they're going to use an app, use an app for 778 00:32:57,400 --> 00:33:00,600 Speaker 1: training and fitness, because I have used that a trainer 779 00:33:00,720 --> 00:33:02,600 Speaker 1: or an app based training program for as long as 780 00:33:02,600 --> 00:33:05,160 Speaker 1: I can remember. Susie, because I hate wandering into the gym, 781 00:33:05,200 --> 00:33:07,160 Speaker 1: and although I've got a solid training background, a lot 782 00:33:07,200 --> 00:33:08,840 Speaker 1: of times I feel overwhelmed thinking. 783 00:33:08,560 --> 00:33:11,000 Speaker 2: Oh, what should I train today? What weight should I use? 784 00:33:11,040 --> 00:33:13,719 Speaker 1: Oh, the smith's machine's taken, what else, what else can 785 00:33:13,760 --> 00:33:15,840 Speaker 1: I get on? Like, I just like having a program 786 00:33:15,840 --> 00:33:17,320 Speaker 1: and something to follow. So I get in the gym, 787 00:33:17,320 --> 00:33:19,040 Speaker 1: I've only got forty five minutes. I pump it out 788 00:33:19,040 --> 00:33:20,840 Speaker 1: and I'm out of there. So I would prefer my 789 00:33:20,880 --> 00:33:24,040 Speaker 1: clients and my listeners who are very time port to 790 00:33:24,120 --> 00:33:26,560 Speaker 1: use an app for their training and for their nutrition, 791 00:33:26,800 --> 00:33:28,800 Speaker 1: even if you wanted to go towards, you know, using 792 00:33:28,840 --> 00:33:30,600 Speaker 1: like an online group program where you're all in a 793 00:33:30,600 --> 00:33:32,840 Speaker 1: big Facebook group and you have that human interaction. You 794 00:33:32,880 --> 00:33:35,840 Speaker 1: can be supporting each other. There's someone like a nutritionis 795 00:33:35,920 --> 00:33:38,200 Speaker 1: or a dietician running that group to sort of answer 796 00:33:38,240 --> 00:33:41,080 Speaker 1: and provide some feedback. Some of those group style programs 797 00:33:41,400 --> 00:33:43,640 Speaker 1: for people who need that motivation, who want that, you know, 798 00:33:43,720 --> 00:33:45,960 Speaker 1: real life feedback, That can be a really good way 799 00:33:46,000 --> 00:33:47,920 Speaker 1: to do things as well, versus just in an app 800 00:33:47,960 --> 00:33:51,880 Speaker 1: where it is largely you know, a bot giving you responses. 801 00:33:52,080 --> 00:33:54,960 Speaker 1: Put it that way, yes, true, true, true, wonderful. Well 802 00:33:55,160 --> 00:33:58,200 Speaker 1: that is our I guess quick summary of Noon the app, 803 00:33:58,200 --> 00:34:00,480 Speaker 1: But I must say it's actually really it's not easy 804 00:34:00,480 --> 00:34:01,920 Speaker 1: to get the start of Susie. I went into their 805 00:34:01,920 --> 00:34:03,920 Speaker 1: website and I wanted me to ask about I got 806 00:34:03,960 --> 00:34:06,160 Speaker 1: about twenty questions in and I was like, I have 807 00:34:06,200 --> 00:34:08,280 Speaker 1: to record with Susie about one and a half minutes. 808 00:34:08,320 --> 00:34:10,080 Speaker 1: I don't have time for this. So I didn't actually 809 00:34:10,200 --> 00:34:13,279 Speaker 1: even get the proper way through the website because it 810 00:34:13,440 --> 00:34:15,879 Speaker 1: just asked me a question after question after question, ask question. 811 00:34:16,120 --> 00:34:17,640 Speaker 1: And I get that that's good that they're trying to 812 00:34:17,640 --> 00:34:19,400 Speaker 1: collect data, but I feel like a lot of that 813 00:34:19,480 --> 00:34:22,719 Speaker 1: is collecting data for themselves to use versus actually, you know, 814 00:34:22,800 --> 00:34:25,319 Speaker 1: putting into your program in the app, because I can 815 00:34:25,360 --> 00:34:28,280 Speaker 1: imagine what it actually split out for My calorie amount 816 00:34:28,320 --> 00:34:30,239 Speaker 1: would have been very very low as well. And they 817 00:34:30,280 --> 00:34:33,120 Speaker 1: don't exclude people from you know, pregnancy and breastfeeding, that 818 00:34:33,160 --> 00:34:34,920 Speaker 1: sort of thing from using the app as well, So 819 00:34:35,160 --> 00:34:36,680 Speaker 1: I'm not really sure if you've got some more of 820 00:34:36,680 --> 00:34:39,920 Speaker 1: those more clinical based conditions, I don't know if an 821 00:34:39,920 --> 00:34:42,440 Speaker 1: app like that would be the best thing for you. 822 00:34:42,520 --> 00:34:44,560 Speaker 1: Put it that way anyway, just some food for thoughts. 823 00:34:44,640 --> 00:34:46,719 Speaker 1: So that does bring us to the end of the 824 00:34:46,840 --> 00:34:49,880 Speaker 1: Nutrition cat for another week. If you guys have not 825 00:34:49,920 --> 00:34:52,160 Speaker 1: done so already, we would love if you described the 826 00:34:52,160 --> 00:34:54,560 Speaker 1: podcast and leave us a positive review in the Purple 827 00:34:54,600 --> 00:34:57,720 Speaker 1: Apple Podcasts app. We are in your inbox every Sunday 828 00:34:57,760 --> 00:35:00,680 Speaker 1: and Wednesday morning for our product feedbackdrop and if you 829 00:35:00,719 --> 00:35:02,440 Speaker 1: would like to ask us any questions or leave us 830 00:35:02,440 --> 00:35:04,880 Speaker 1: any positive feedback, you can hit up our social sites. 831 00:35:04,920 --> 00:35:07,920 Speaker 1: We are at the Nutrition Couch podcast and we thank 832 00:35:07,960 --> 00:35:10,359 Speaker 1: you guys for listening and yeah, we'll catch you next week. 833 00:35:10,480 --> 00:35:12,160 Speaker 3: Have a great week.