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Speaker 1: Are you someone who feels like they are off track

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Speaker 1: with their diet at times? Do you need your diet

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Speaker 1: to be perfect to feel like it's working? Are you

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Speaker 1: either on or off the diet at any one time?

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Speaker 1: Today we take a closer look at the concept of

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Speaker 1: being off track and a simple way to reframe and

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Speaker 1: change the way you think about your diet or eating

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Speaker 1: style forever. Hi, I'm Leanne.

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Speaker 2: Maud and I'm Sissy Burrow and as two of.

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Speaker 1: Australia is leading ur titians who specialize in evidence based nutrition,

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Speaker 1: we bring you The Nutrition Cash, a bi weekly chat

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Speaker 1: on everything that is new in the world of food,

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Speaker 1: diets and nutrition as well as staying on track. Today

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Speaker 1: we share our thoughts on how you can eat well

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Speaker 1: with minimal effort aka The Lazy Person's Guide to Nutrition,

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Speaker 1: and we also take a closer look at the popular

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Speaker 1: online weight loss and healthy eating app nood But to

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Speaker 1: get us started today, Sussy, have you had anything interesting

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Speaker 1: across your nutrition desks in the past few weeks?

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Speaker 3: It's been a hot week in nutrition Lea and we

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Speaker 3: of course record a little bit in advance just with

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Speaker 3: our schedules. And of course you've got baby mea and

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Speaker 3: David's going back to work, so we'd like to be

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Speaker 3: a little bit ahead in case of life throws something

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Speaker 3: at us, to make sure you guys get your episodes

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Speaker 3: twice weekly. So this week in New South Wales in particular,

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Speaker 3: there's been a big uproar about a suggestion from the

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Speaker 3: Cancer Council that ham PI banned in school lunches.

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Speaker 2: And it's really.

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Speaker 3: Interesting actually because I pitched this as an article to

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Speaker 3: one of my outlets a year ago about process meat

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Speaker 3: in lunches because process meats things like sausages and ham.

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Speaker 3: And we can come back at another time and talk

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Speaker 3: in more detail about this. Classified is a Grade one parcynogen,

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Speaker 3: which means that there's a highly probable likeliness they will

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Speaker 3: cause cancer. So what happened was the Cancer Council sent

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Speaker 3: out these recommendations for families about what to put in

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Speaker 3: school lunches and it said you should avoid process meat.

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Speaker 3: So the media then took that as a band on

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Speaker 3: ham and there's been a big feedback from the premiere

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Speaker 3: and don't make life harder for parents and kids aren't

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Speaker 3: going to eat tendry cauliflower sandwiches and all these things.

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Speaker 3: So it's interesting actually because of course, and as I said,

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Speaker 3: we can talk at this in more detail, but it

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Speaker 3: just goes to show how the difference between what the

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Speaker 3: science says and actually how media headline it and then

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Speaker 3: what the actual reality is because of course ham is

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Speaker 3: a process food, but no, just because you eat it

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Speaker 3: doesn't mean every single person will get cats. So the

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Speaker 3: truth is somewhere in between, and it's about trying to

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Speaker 3: give people practical recommendations. So yeah, I've been actually quite

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Speaker 3: busy on the ham stuff. And yeah, it's like all

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Speaker 3: areas of nutrition, a little bit more complicated than that,

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Speaker 3: because you know, bit of ham on a sandwich, if

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Speaker 3: you're having loads of fresh fruit and veggies and good breads,

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Speaker 3: probably not the end of the world. But if you

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Speaker 3: have a genetic predisposition to bowl cancer and load up

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Speaker 3: on process meat every day with a diet log and

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Speaker 3: fruit and vegge, probably not great. So there's no black

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Speaker 3: and white answer to it, but certainly it got a

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Speaker 3: lot of people offside this week telling them what not

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Speaker 3: to put in their school sandwiches. And yeah, I've been

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Speaker 3: very busy this morning writing up a few pieces on

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Speaker 3: that and trying to get a realistic perspective out there

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Speaker 3: was at the end of the daily and as we know,

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Speaker 3: people do eat ham so controversial in this week.

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Speaker 1: Yeah, and listeners, let us know if you want us

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Speaker 1: to go through the research in regards to the bow

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Speaker 1: cancer process, meats and maybe what we should be putting

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Speaker 1: out o kid's goool lunchboxes. If Ham's are okay? Is

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Speaker 1: it okay? We can absolutely do an episode about that.

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Speaker 1: Let us know on our social media accounts, the Nutrition

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Speaker 1: Couch podcast and let us know your feedback and if

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Speaker 1: you lack a full segment on that. But Susie, today

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Speaker 1: we're talking about probably one of my favorite segments today.

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Speaker 1: I wouldn't consider myself a lazy person, but I know

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Speaker 1: a lot of my clients I don't know if I

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Speaker 1: would say lazy, but just time poor, just you know,

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Speaker 1: nutrition tends to drop down their priority lists. So for me,

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Speaker 1: I get a lot of questions on my own podcasts,

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Speaker 1: on my own socials about eating well exercising. But for

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Speaker 1: those who just don't have the time or caen to

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Speaker 1: basically just do the bare minimum to kind of like

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Speaker 1: slide through with a you know, somewhat good quality diet

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Speaker 1: and fitness regime. So we have decided to compile for

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Speaker 1: our listeners today, Susie The Lazy Person's Guide to Good Nutrition.

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Speaker 1: Let me kick you off with my top tips for

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Speaker 1: the Lazy Person's skide to good nutrition. First off, everybody

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Speaker 1: would know from listening to Susie and I feel probably

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Speaker 1: good well over a year now. I'm a massive fan

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Speaker 1: of my slow cooker and my air fry I feel

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Speaker 1: like those are two appliances that every lazy person needs

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Speaker 1: in their kitchen in order to cook a good quality meals.

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Speaker 1: And I've got a client at the most in Susie,

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Speaker 1: and she doesn't even have a kitchen. Her kitchen unfortunately

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Speaker 1: actually burnt down, so like she's surviving off her slow

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Speaker 1: cooker and a microwave. So I feel like you don't

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Speaker 1: even need to stow over an oven and to actually

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Speaker 1: cook good quality meals. I mean, it's probably going to

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Speaker 1: help you out in the long term, but there are

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Speaker 1: so much you can do with a good quality slow

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Speaker 1: cooker and an air fryer. So they're my top two appliances,

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Speaker 1: and also a blender. I feel like smoothies, particularly in

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Speaker 1: the summer months, a really quick and easy way to

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Speaker 1: get in some really good nutrition to disguise some veggies

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Speaker 1: in there for the kids. And I also love a

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Speaker 1: good quality baked oat so baked dot you use, you know,

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Speaker 1: roll doats, a bit of cheer seas or flax seeds,

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Speaker 1: a bit of milk, maybe a couple of eggs in

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Speaker 1: your baked in the oven. It sort of comes out

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Speaker 1: like a musely slice. I do that in a meal

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Speaker 1: prep way where I might make four or five six

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Speaker 1: portions of that and eat that a couple of mornings

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Speaker 1: at a time, or give it to David, and I'm

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Speaker 1: sure when me is up just sort of some solid

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Speaker 1: she'll lead a little bit of that in the morning

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Speaker 1: as well. So I like to sort of prep in advance,

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Speaker 1: or do what I like to call meal prep, where

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Speaker 1: I'm making sort of bulk meals and I'm sort of

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Speaker 1: eating a similar thing two three days in a row.

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Speaker 1: That don't eat another bulk meal, make it two or

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Speaker 1: three days in a row. So I'm not I just

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Speaker 1: don't have the time to cook every single day. So

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Speaker 1: I wouldn't say that I'm lazy, but I am, like

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Speaker 1: most austrains or most people listening, very time poor. So

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Speaker 1: for me, meal prepping is something that is absolutely just

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Speaker 1: a non negotiable for me most weeks. And I would

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Speaker 1: say smart grocery shopping as well. Actually shop with a

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Speaker 1: list and plan your meals in advance, because if you're

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Speaker 1: just wandering aimlessly up and down the aisles of the

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Speaker 1: grocery store, that can be you know, an hour in

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Speaker 1: the shops versus like fifteen minutes if you've got a

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Speaker 1: good list and you've got some meals planned out in advance.

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Speaker 1: So I feel like there's probably my top tips for

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Speaker 1: out lazy or time poor people out there, Susie, what

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Speaker 1: do you have to add to our list today?

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Speaker 3: And it's funny because, of course the word lazy is

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Speaker 3: such a negative association, but I guess it's also a

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Speaker 3: way to describe people who don't want to spend hours

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Speaker 3: in food prep and to be.

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Speaker 2: Honestly, and that's me.

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Speaker 3: I don't spend a lot of time on food prep

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Speaker 3: because I do it for work, so I when it

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Speaker 3: comes to my meals and my family's meals, I probably

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Speaker 3: am in that box of being a bit lazy because

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Speaker 3: all most i'd say eighty percent of the stuff that

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Speaker 3: I prepare for my own family is all pre done.

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Speaker 3: So my top ones are the veggies. I think you've

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Speaker 3: got to buy veggies pre made, and the reason is

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Speaker 3: that they're more cost effective, you know. For example, I'm

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Speaker 3: thinking of one of my favorite stirfi kits from the supermarket.

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Speaker 3: I think it's three dollars. Now if I was to

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Speaker 3: go and buy all of those individual vegetables, so it's

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Speaker 3: got like shape, beetroot, it's got carrot, it's got you know,

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Speaker 3: I want to say, seven different varieties of veggies. If

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Speaker 3: you bought that, it'd be so much more expensive and

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Speaker 3: you probably wouldn't use it all. So I think all

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Speaker 3: the veggies I buy pre done, whether they're pre cut,

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Speaker 3: the sturfy mix is already done, whether it's the roasted

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Speaker 3: vegetable trays in the frozen section or frozen veggies.

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Speaker 1: You know.

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Speaker 3: I don't actually, and there'll be judgment here, I know,

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Speaker 3: but I don't sort of go to the fruit and

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Speaker 3: veggie section and buy a whole lot of fresh stuff

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Speaker 3: because I just like quick and easy stuff that's ready

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Speaker 3: to prepare. So my dad does go to the markets

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Speaker 3: for me each week to get a few bits.

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Speaker 2: I'll be honest with that.

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Speaker 3: But in terms of like stirfry mixes and just general

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Speaker 3: veggies that I'm adding to things. I have them all

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Speaker 3: pre done. I think I think ordering food to the

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Speaker 3: home is a big part of it, because if you

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Speaker 3: think about all the time that's required to plan meals,

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Speaker 3: get to this grocery store, find all the ingredients, make

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Speaker 3: sure they're all there, like, there's several steps involved, and

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Speaker 3: that's really time consuming, and time, particularly for my busy

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Speaker 3: working families, is our most precious assets. So why spend

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Speaker 3: thirty forty, you know, an hour an hour and a

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Speaker 3: half trying to get all these groceries when you can

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Speaker 3: order your staples and have them delivered once a week

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Speaker 3: or once a fortnight. So I think that's really smart.

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Speaker 3: And you can actually also do it to work if

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Speaker 3: you're someone who spends a lot of time in the

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Speaker 3: office or is getting back to the office, rather than

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Speaker 3: schlepping or your lunch stuff every day and inevitably forgetting

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Speaker 3: something or you know, not having somewhere to keep it,

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Speaker 3: just have it delivered to work or use your work

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Speaker 3: lunch break to go and pick up stuff. So I

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Speaker 3: think that's another key. And I guess my third point,

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Speaker 3: because of course yours are all really really good, it

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Speaker 3: is to know your quick and easy takeaway options that

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Speaker 3: still tick the box on your nutrition. So know that

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Speaker 3: you can go to tie and get a vegetable and

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Speaker 3: tofu stir fry with no rice and it's pretty healthy.

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Speaker 3: Or you can get a naked burrito from a Mexican shop,

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Speaker 3: or you can get sashimi and at a marmaie, or

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Speaker 3: you can get low carb rice paper rolls and they're

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Speaker 3: all okay. You know, there's no such thing. And this

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Speaker 3: leads on to what we're going to speak about next.

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Speaker 3: There's no such thing as nutrition perfection. It's not like

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Speaker 3: we're trying to reach some grand goal of being healthier

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Speaker 3: than everyone else. You know, you know you're not healthier

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Speaker 3: than me just because you do certain things. It's not

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Speaker 3: a judging or a rating system. It's about creating a

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Speaker 3: foundation that works for you and is sustainable and gives

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Speaker 3: you the health and fitness goals that you're looking for.

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Speaker 3: So there's no rules with it, but a lot of

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Speaker 3: people come with the belief there's rules, and I don't.

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Speaker 3: I don't adhere to that. Indeed, there are people online

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Speaker 3: who do spend hours each week food pres and putting

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Speaker 3: all little containers out and measuring their macros but that,

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Speaker 3: in my experience, is not the majority. It's far more

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Speaker 3: of a minimum group. And certainly for both of us

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Speaker 3: as health professionals, we don't do that, and yet we

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Speaker 3: keep our dietary goals on track pretty good. You know,

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Speaker 3: I'd have seven to ten servers of fruit and veggies

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Speaker 3: most days. I would, you know, eat not very much

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Speaker 3: processed food. So yeah, it doesn't have to be this

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Speaker 3: perfect view of how things happen. You can do it

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Speaker 3: very easily or the laziest way possible and still tick

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Speaker 3: the box on those key nutrients that we're looking for

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Speaker 3: to give you your baseline diet.

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Speaker 1: Absolutely, and probably all add to that. SUSI let meal

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Speaker 1: delivery companies as well, So you can either get meals

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Speaker 1: completely delivered and so basically just heat them up in

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Speaker 1: the microwave. They're ready to go. Or you can get

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Speaker 1: those meal delivery companies where they send you the recipes

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Speaker 1: and all the food and you just have to basically

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Speaker 1: make that at nighttime. It takes the thinking out of

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Speaker 1: you know, what to think to cook for the family

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Speaker 1: each day. There's a lot of variety there. Everything's delivered,

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Speaker 1: the right portions are ready to go. You basically don't

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Speaker 1: even need to go to the shops. Of course, it

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Speaker 1: is a little bit more expensive, so from a budget

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Speaker 1: pers sspective, it's not going to match some of our families,

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Speaker 1: and that's completely understandable. But for a lot of us,

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Speaker 1: you know, working professionals, it is something that they, you know,

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Speaker 1: they do like doing. A lot of my clients do

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Speaker 1: use things like meal delivery companies, frozen meals in the

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Speaker 1: supermarket section, SUSI. We've reviewed a couple. They can be

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Speaker 1: really really good ones. And as you mentioned, I'm a

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Speaker 1: big fan of like the pre cut you know, salad kits, veggies,

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Speaker 1: that sort of thing. So one of my favorite salad

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Speaker 1: kits that Coles and Woolworths is the Asian salad Kit.

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Speaker 1: I use the marinated block of tofu or use a

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Speaker 1: tin of tuna. That's lunch for me, I would say

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Speaker 1: three or four days a week, and it takes me

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Speaker 1: kind of like less than five minutes to put together.

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Speaker 1: It's really awesome options. So I can do that for

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Speaker 1: David and I during the week. Myself. It's I think

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Speaker 1: five dollars or five dollars to do for the salad kit,

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Speaker 1: A couple of extra bucks to the tofu a few

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Speaker 1: dollars for a tin of tuna, and basically I can

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Speaker 1: make us lunch both for about five or six dollars

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Speaker 1: a serve. It's super healthy, it keeps us on track

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Speaker 1: well out a bit of fruit to that afterwards there's

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Speaker 1: a little bit of a carb serve. And that's one

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Speaker 1: of my sort of go to meals or easy lunches

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Speaker 1: during the week. I think my final points Susie is

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Speaker 1: really around whole food based snacks. So make sure your

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Speaker 1: pantry is really stocked with those night whole food based

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Speaker 1: snacks that don't sort of go off. So I think

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Speaker 1: a lot of times we have to get you know,

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Speaker 1: fresh fruit, fresh yogurt, you know, boiled eggs, that sort

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Speaker 1: of thing. Of course, they're wonderfully healthy snacks. We have

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Speaker 1: to go to the shops and purchase them once or

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Speaker 1: twice a week. Versus you can soak your pantsry with

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Speaker 1: things like roasted nuts and roasted chickpeas. You can have

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Speaker 1: whole grand crackers, you can have almond butter on there.

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Speaker 1: You can have some popped popcorn which is a little

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Speaker 1: bit of sea salt. All of those options you might

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Speaker 1: have to buy, just like say every tools three months

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Speaker 1: from the supermarket, and that way you've always got some

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Speaker 1: great quality, whole food based snacks that are stocked up

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Speaker 1: in your pantry ready to go. So they're probably the

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Speaker 1: list in terms of the lazy person's gluge nutrition anything

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Speaker 1: further that you wanted to add to it, SUSI.

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Speaker 2: Now, I think all of those are really practical tips.

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Speaker 3: And the great thing is about the supermarkets or even

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Speaker 3: convenience stores now is that there's so many convenient healthy

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Speaker 3: options like you've described, there's frozen meals, there's fresh healthy meals,

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Speaker 3: there's pre made salads, and again I'm a big fan

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Speaker 3: of those pre made salads, which I think range between

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Speaker 3: five and six dollars for the tub and as again

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Speaker 3: you couldn't buy those ingredients for that, and you can

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Speaker 3: add a tin of tuna or beans to it and

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Speaker 3: have a really healthy lunch in five minutes. It's really

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Speaker 3: cost effective, you know, for less than ten dollars compared

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Speaker 3: to twenty dollars for a sandwich that you would perhaps

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Speaker 3: perceive as being a healthier option. So don't be scared

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Speaker 3: of using those options. And indeed, in large international cities

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Speaker 3: in London, New York, they've had grocery stores like that

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Speaker 3: that have these pre made, convenient options available for many

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Speaker 3: years now, and we're just getting into the groove with it,

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Speaker 3: so you know it, use them to facilitate healthy eating

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Speaker 3: when you are busy, and get rid of this idea

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Speaker 3: that it has to be from scratch every time, because

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Speaker 3: that's just simply not the case. It's just personal preferences.

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Speaker 3: And generally speaking, low Land, we would both agree that

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Speaker 3: when you're preparing your food or bringing it in its

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Speaker 3: base form, whether it's a frozen meal or pre prepared meal,

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Speaker 3: the calories are significantly lower and they're healthier than anything

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Speaker 3: you will pick up from the local cafe, fast food, takeaway,

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Speaker 3: uber eats. You know, it's proven they're about half the calories.

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Speaker 3: So you're doing yourself actually a favor. So yeah, get

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Speaker 3: to know what is ale in the supermarket and use

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Speaker 3: it to your advantage and stop feeling guilty. You know,

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Speaker 3: life is so hard already. We certainly don't need to

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Speaker 3: feel guilty about buying a pre made salad, heating up

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Speaker 3: a frozen meal, or some veggies that cook for us.

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Speaker 3: There's plenty of other things to feel guilty about.

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Speaker 1: That's in my experience and just as an example today,

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Speaker 1: David and I did literally that. So we basically made

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Speaker 1: dinner last night, just had enough for dinner, didn't have

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Speaker 1: any leftovers. And I said to him, I've got client

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Speaker 1: calls ten eleven and twelve. I'm dropping out a potty

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Speaker 1: with Susie at one. We had basically an hour together

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Speaker 1: to grab some sort of lunch, feed me and play

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Speaker 1: with her, entertain her before we both jump back on

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Speaker 1: work calls. Basically, So he said, why don't I run

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Speaker 1: to the cafe and get us a sandwich. And normally

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Speaker 1: they do these beautiful like chicken and salad sandwiches. They

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Speaker 1: use homeal bread. You can choose what sort of condiment

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Speaker 1: you want on it. I love getting like a tomato

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Speaker 1: chutney or something. And he went down there and I said, right,

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Speaker 1: you've got By the time he left, I said, you've

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Speaker 1: got seventeen minutes to get there and back before I'm

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Speaker 1: dropping on the potty with Susie. So he got there

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Speaker 1: and he said there was a massive line. I didn't

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Speaker 1: have time to order and wait. I just grabbed two

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Speaker 1: of the chicken salad sandwiches out of the you know,

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Speaker 1: the display sort of cabinet that was a fridge there

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Speaker 1: and it got home and he's like, oh, sorry, it

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Speaker 1: had mao and it's white bread. I know you don't

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Speaker 1: like that, but I said, even that's a better option

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Speaker 1: than if we would have gone to take away and

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Speaker 1: gone to the cafe underneath, you know, the units that

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Speaker 1: we're living in. Like, it's still a great chicken and

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Speaker 1: salad sandwich. Yes it's white bread. Yes it had some

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Speaker 1: butter and mayo on it, but it's not the end

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Speaker 1: of the world. It was a relatively you know, healthy lunch,

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Speaker 1: much better than if we had gotten uberroots or something

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Speaker 1: like that. It was very affordable. I think he got

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Speaker 1: two sandwiches for nine dollars fifty or ten dollars or something,

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Speaker 1: which is very affordable for most people. And I think

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Speaker 1: that's the really easy options. We don't have to beat

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Speaker 1: ourselves up if we can't constantly have these beautiful fresh

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Speaker 1: salad balls, if we are using these quick and easy

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Speaker 1: sandwich options from cafes. I do think if we can

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Speaker 1: control some of the condiments and the type of bread,

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Speaker 1: then that's fabulous. But even if we can't, it's not

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Speaker 1: going to hurt you having white bread. It's not going

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Speaker 1: to hurt you having a little bit of butter on

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Speaker 1: mayo occasionally as well. I just think, do the best

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Speaker 1: that you can, don't feel guilty, don't beat yourself up

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Speaker 1: on it if you don't have time, you know, at

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Speaker 1: the end of the day to put something together. See

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Speaker 1: what you can order in or see what you can

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Speaker 1: buy that's a little bit healthier as well, because I

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Speaker 1: think that's the general message that matters, is that health

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Speaker 1: needs to be balance and it needs to fit in

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Speaker 1: with your lifestyle, which actually probably leads really nicely into

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Speaker 1: the next topic we're going to talk about, doesn't it Soothie?

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Speaker 2: It does?

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Speaker 3: And this was something really interesting that I saw online

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Speaker 3: because a couple of weeks.

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Speaker 2: Ago we talked about excuses.

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Speaker 3: I think we had a request from a listener to

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Speaker 3: share with them the excuses or the worst excuses we

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Speaker 3: hear from our clients. And you know, of course we

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Speaker 3: had a little chuckle because we hear similar things regularly,

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Speaker 3: but one that we couldn't really describe well was this

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Speaker 3: descriptor I'm off track, And indeed, I think that's the

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Speaker 3: most common feedback I have from clients as part of

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Speaker 3: their journey when they're losing weight and you know, they'll

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Speaker 3: be either they're on track or they're off, and they'll

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Speaker 3: say I'm off track.

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Speaker 2: It's all over the place. So I'm going to get

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Speaker 2: back on track next week.

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Speaker 3: And so just scrolling through Instagram, I saw an infographic

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Speaker 3: on it and I thought, oh, that's fantastic. We probably

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Speaker 3: need to put some descriptions and create it as a construct,

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Speaker 3: because it's certainly a descriptor we hear all the time,

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Speaker 3: and I thought worthy of a discussion with our audience

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Speaker 3: because I actually think it's really a negative one in

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Speaker 3: the sense that people believe or programmed or aspire to

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Speaker 3: be perfect with their diet and as such when things

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Speaker 3: in their mind, and these are certainly.

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Speaker 2: Self directed descriptors there.

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Speaker 3: Certainly I don't have my clients and say to them,

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Speaker 3: you must do this, and you have to be on track,

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Speaker 3: and it has to be perfect. So it has to

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Speaker 3: be you know, societal norms, it has to be media imagery,

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Speaker 3: it has to be directed beliefs around it that a

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Speaker 3: degree of perfectionism is required to feel that you're on

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Speaker 3: track and as such, doing the right thing with your

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Speaker 3: diet and ticking all the boxes which may be inferred

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Speaker 3: from what I say or you say, or just personally

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Speaker 3: developed and then if it's not perfect, forget it, just

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Speaker 3: eat whatever you want and get back on track. And

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Speaker 3: this terrible cycle. And basically it's a dieting cycle. And

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Speaker 3: so if I was trying to explain a shift in

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Speaker 3: paradigm and perspective, it would be that eating a diet

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Speaker 3: is not about following a restrictive set of rules for

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Speaker 3: a set period of time to achieve an outcome.

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Speaker 2: We all have a diet.

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Speaker 3: It's about building a diet that sustainable and allows you

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Speaker 3: to achieve the goals that you have for your body.

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Speaker 3: But it doesn't have to be restrictive. And the issue

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Speaker 3: is we're programmed to believe that diets do need to

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Speaker 3: be restrictive. And as such, if you're not feeling that

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Speaker 3: they're punishing you, restricting you, you're avoiding foods, that it's

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Speaker 3: not a diet and it's not going to work. And

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Speaker 3: as such, if as soon as you fall off track

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Speaker 3: and do something wrong or have the chocolate, or have

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Speaker 3: too many glasses of wine, or don't food prep or

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Speaker 3: don't you know, order the wrong thing at the takeaway, whatever,

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Speaker 3: you're off track and nothing's going to work. And that

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Speaker 3: couldn't be further from the truth about the way diets work.

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Speaker 3: You know, diets as a foundation to how we eat

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Speaker 3: is a pattern of eating. And so what our goals

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Speaker 3: as dieticians are is to create a pattern of eating

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Speaker 3: that is sustainable but as a set also allows you

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Speaker 3: to achieve those goals you have for yourself. So if

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Speaker 3: the goal is weight loss, it's a diet that is

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Speaker 3: a calorie deficit to support, so sustainable weight loss, but

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Speaker 3: certainly not restrictive because we know that it's not sustainable

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Speaker 3: and not a sustainable approach to our diet. So, in

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Speaker 3: my experience, off track is really dangerous almost and I

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Speaker 3: don't want my clients to think that they're either on

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Speaker 3: or they're off, as opposed to making sure that most

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Speaker 3: meals are balanced and if a meal is not balanced,

433
00:18:34,200 --> 00:18:36,399
Speaker 3: for whatever is, and to worry about it because that's normal,

434
00:18:36,440 --> 00:18:38,600
Speaker 3: that's life that happens, and will continue to do so

435
00:18:39,359 --> 00:18:42,120
Speaker 3: and then just get you know, back onto your normal regime,

436
00:18:42,119 --> 00:18:44,120
Speaker 3: as opposed to thinking that you're on this very very

437
00:18:44,160 --> 00:18:46,680
Speaker 3: flash diet and then all of a sudden you're offer it.

438
00:18:47,240 --> 00:18:50,280
Speaker 1: Couldn't agree more. I think that all or nothing mindset

439
00:18:50,320 --> 00:18:53,320
Speaker 1: in terms of thinking about weight loss is what undes

440
00:18:53,400 --> 00:18:55,520
Speaker 1: many people. Or you know, you're going really good, you

441
00:18:55,560 --> 00:18:57,720
Speaker 1: had a great breakfast, you had a great morning snag,

442
00:18:57,760 --> 00:18:59,720
Speaker 1: you had a healthy lunch, and then someone in the

443
00:18:59,760 --> 00:19:01,919
Speaker 1: office brings out the box of I don't know, favorite

444
00:19:02,000 --> 00:19:03,840
Speaker 1: chocolates or something like that, and you're like, oh, crap,

445
00:19:03,880 --> 00:19:05,919
Speaker 1: I just ate six. I ruin my diet. So then

446
00:19:05,960 --> 00:19:07,960
Speaker 1: you go through like McDonald's or you get fast food

447
00:19:07,960 --> 00:19:09,960
Speaker 1: for dinner because you're like, well, I ruined today, I

448
00:19:10,000 --> 00:19:12,920
Speaker 1: may as well start again tomorrow. So it's really that perfectionist,

449
00:19:13,000 --> 00:19:15,520
Speaker 1: black or white, all or nothing type thinking that really

450
00:19:15,640 --> 00:19:18,080
Speaker 1: undoes it for most of us. I feel like that's

451
00:19:18,080 --> 00:19:21,320
Speaker 1: probably the biggest reason people fall off track. And another

452
00:19:21,359 --> 00:19:24,240
Speaker 1: big one, Susie is that under eating all day and

453
00:19:24,280 --> 00:19:26,560
Speaker 1: then sort of like blowing out at nighttime because you're

454
00:19:26,600 --> 00:19:30,440
Speaker 1: just genuinely starving or eating quote unquote super healthy Monday

455
00:19:30,480 --> 00:19:32,959
Speaker 1: to Friday, then blowing out all weekend as well. I

456
00:19:33,000 --> 00:19:36,040
Speaker 1: feel like we don't quite get the balance right rather

457
00:19:36,200 --> 00:19:39,400
Speaker 1: all or nothing. So I remember a client said to me, Oh,

458
00:19:39,400 --> 00:19:41,560
Speaker 1: I really feel like chocolate, And it was like ten

459
00:19:41,560 --> 00:19:43,320
Speaker 1: o'clock on a Monday, and I was like, well, have

460
00:19:43,359 --> 00:19:45,520
Speaker 1: some and she was like, what, like, what kind of

461
00:19:45,520 --> 00:19:47,560
Speaker 1: dietition are you? And I was like, I would rather

462
00:19:47,600 --> 00:19:49,399
Speaker 1: you had one or two squares of chocolate at ten

463
00:19:49,440 --> 00:19:52,640
Speaker 1: am on Monday versus being perfect and clean all day.

464
00:19:52,840 --> 00:19:55,639
Speaker 1: We did wait until like Friday afternoon than inhaling the

465
00:19:55,800 --> 00:19:58,840
Speaker 1: entire block of chocolate. So I feel like we try

466
00:19:58,880 --> 00:20:01,840
Speaker 1: to be too clean, too healthy, too perfect, and then

467
00:20:01,920 --> 00:20:04,399
Speaker 1: when that occasion comes up, well we feel like a

468
00:20:04,400 --> 00:20:06,160
Speaker 1: little bit of what I call salt food or something

469
00:20:06,280 --> 00:20:08,280
Speaker 1: like that. We often save it for the nighttime, and

470
00:20:08,320 --> 00:20:10,880
Speaker 1: that's where we feel like we're conditioned to eat more

471
00:20:10,880 --> 00:20:13,520
Speaker 1: because it's after dinner, we're finally unwinding for the night,

472
00:20:13,600 --> 00:20:15,480
Speaker 1: so we tend to eat a lot more. So I

473
00:20:15,480 --> 00:20:17,520
Speaker 1: would rather my clients sort of space those little bits

474
00:20:17,520 --> 00:20:20,119
Speaker 1: of throughout the morning or throughout the day and throughout

475
00:20:20,160 --> 00:20:22,919
Speaker 1: the week versus like having a whole heap of it

476
00:20:22,960 --> 00:20:24,720
Speaker 1: on the weekend as well, because I feel like that

477
00:20:25,080 --> 00:20:26,919
Speaker 1: back ending about eating while we're eating a ton of

478
00:20:26,920 --> 00:20:29,200
Speaker 1: food at nighttime or heaps of food on calories on

479
00:20:29,240 --> 00:20:31,600
Speaker 1: the weekend is again what causes a lot of people

480
00:20:31,600 --> 00:20:33,119
Speaker 1: to go off track. And then if you have a

481
00:20:33,119 --> 00:20:35,320
Speaker 1: bad Friday night, then chances are you're like, well, I've

482
00:20:35,320 --> 00:20:37,680
Speaker 1: already ruined my week. I may as well start again

483
00:20:37,720 --> 00:20:39,560
Speaker 1: on Monday, because you know it's Saturday Sunday, and we

484
00:20:39,600 --> 00:20:42,120
Speaker 1: couldn't possibly start again on Sunday. So I think it's

485
00:20:42,119 --> 00:20:44,359
Speaker 1: really just that I'm going to start over or start

486
00:20:44,359 --> 00:20:47,000
Speaker 1: again mentality. So what I like to save to my clients,

487
00:20:47,040 --> 00:20:49,880
Speaker 1: Susie is think of it like it's a lifelong journey.

488
00:20:49,960 --> 00:20:52,600
Speaker 1: It has no end date. Think of it like a marathon.

489
00:20:52,680 --> 00:20:56,120
Speaker 1: So you're running this huge like marathon across the desert

490
00:20:56,320 --> 00:20:58,520
Speaker 1: and you can't really see the finish line. Right, there's

491
00:20:58,520 --> 00:21:01,080
Speaker 1: no finish line in sight. It's okay, hey, to pause

492
00:21:01,119 --> 00:21:03,560
Speaker 1: and rest. You don't need to be perfect throughout this journey.

493
00:21:03,560 --> 00:21:06,000
Speaker 1: You can grow, you can change, you can go left,

494
00:21:06,040 --> 00:21:07,760
Speaker 1: you can go right, you can go forward, take a

495
00:21:07,800 --> 00:21:10,000
Speaker 1: step back. There's no end date. I feel like for

496
00:21:10,040 --> 00:21:12,119
Speaker 1: so many of us, we put an end date on

497
00:21:12,160 --> 00:21:14,000
Speaker 1: our goal, or the goal is like I want to

498
00:21:14,000 --> 00:21:16,239
Speaker 1: lose ten kilos instead of I just want to live

499
00:21:16,280 --> 00:21:18,880
Speaker 1: a healthy lifestyle forever. I feel like when we put

500
00:21:18,920 --> 00:21:22,199
Speaker 1: an end date on something, that's when we feel like

501
00:21:22,280 --> 00:21:25,520
Speaker 1: we fall more off track because we're striving towards this

502
00:21:25,640 --> 00:21:27,600
Speaker 1: goal than the minute we get there, then we fall

503
00:21:27,640 --> 00:21:29,720
Speaker 1: off track, or we fall off track somewhere along the way.

504
00:21:29,760 --> 00:21:31,880
Speaker 1: So I like to think of it as this lifelong journey.

505
00:21:31,960 --> 00:21:34,440
Speaker 1: It doesn't really have an end point. We can sit down,

506
00:21:34,560 --> 00:21:37,040
Speaker 1: take a rest along the way, change direction, go the

507
00:21:37,080 --> 00:21:39,960
Speaker 1: other way, you know, go around in circles, and keep going,

508
00:21:40,080 --> 00:21:43,280
Speaker 1: just hit pause, versus quitting and having to restart over.

509
00:21:43,320 --> 00:21:45,840
Speaker 1: So I think thinking about a healthy lifestyle as a

510
00:21:45,840 --> 00:21:49,240
Speaker 1: lifestyle and an ongoing journey that lasts for the rest

511
00:21:49,280 --> 00:21:51,920
Speaker 1: of your life is a much better mindset to get

512
00:21:51,960 --> 00:21:54,280
Speaker 1: into instead of like I'm only going to do this

513
00:21:54,400 --> 00:21:56,560
Speaker 1: until i lose the five kilos or until i lose

514
00:21:56,600 --> 00:21:58,480
Speaker 1: the twenty kilos and then I'll go back to my

515
00:21:58,520 --> 00:22:00,920
Speaker 1: old habits, or then I can stop doing whatever I'm doing.

516
00:22:01,080 --> 00:22:03,600
Speaker 1: I feel like we're just being too restrictive and we're

517
00:22:03,600 --> 00:22:06,199
Speaker 1: not finding that long term approach, which is why so

518
00:22:06,280 --> 00:22:07,800
Speaker 1: many of us are falling off track.

519
00:22:07,960 --> 00:22:09,639
Speaker 3: And I think it comes down to a little bit

520
00:22:09,640 --> 00:22:12,320
Speaker 3: of reflection on what your dieting history has been or

521
00:22:12,359 --> 00:22:15,600
Speaker 3: where have those messages come from for you, Because, for example,

522
00:22:15,600 --> 00:22:18,840
Speaker 3: if you grew up in a family where your parent,

523
00:22:18,920 --> 00:22:21,760
Speaker 3: your mother was very restricted with food, and perhaps you

524
00:22:21,840 --> 00:22:25,440
Speaker 3: diet it early or observed dieting early. That has very

525
00:22:25,480 --> 00:22:29,200
Speaker 3: profound effects about the way we see nutrition and food

526
00:22:29,240 --> 00:22:31,800
Speaker 3: and the role of a diet now in our life,

527
00:22:31,920 --> 00:22:35,920
Speaker 3: even subconsciously. So you may have had those messages sent

528
00:22:36,000 --> 00:22:38,240
Speaker 3: through to you as a young child and not even

529
00:22:38,240 --> 00:22:41,639
Speaker 3: really noticed. So for you, diets absolutely mean restriction, and

530
00:22:41,680 --> 00:22:43,800
Speaker 3: you may not have even been aware of that programming

531
00:22:44,280 --> 00:22:45,960
Speaker 3: or the same you may have gone through a phase

532
00:22:46,040 --> 00:22:49,479
Speaker 3: where you did actively restrict or you know, you may

533
00:22:49,560 --> 00:22:52,920
Speaker 3: have become quite obsessive in the space of exercise and diet,

534
00:22:53,000 --> 00:22:54,399
Speaker 3: and it's come from there. So a little bit of

535
00:22:54,440 --> 00:22:56,919
Speaker 3: time spent reflecting on where these messages have come from,

536
00:22:57,280 --> 00:22:59,800
Speaker 3: and then some real time to reframe as opposed to

537
00:23:00,080 --> 00:23:03,879
Speaker 3: doing short term diets, really reframing what the word diet

538
00:23:03,920 --> 00:23:06,959
Speaker 3: means to you away from something restrictive to actually a

539
00:23:07,000 --> 00:23:11,000
Speaker 3: foundation of your nutrition. And sure you can follow a

540
00:23:11,080 --> 00:23:15,159
Speaker 3: diet that is supportive of weight loss, but it doesn't

541
00:23:15,320 --> 00:23:18,240
Speaker 3: change some of the key variables that are still the foundation,

542
00:23:18,560 --> 00:23:21,679
Speaker 3: like having a certain amount of vegetables or carbohydrates with

543
00:23:21,720 --> 00:23:25,600
Speaker 3: each meal and you fiddling the calories to support weight control.

544
00:23:25,680 --> 00:23:28,680
Speaker 3: Versus weight loss versus weight gain, So a little bit

545
00:23:28,720 --> 00:23:32,800
Speaker 3: of shift away from a diet naturally meaning restriction, and

546
00:23:32,840 --> 00:23:36,200
Speaker 3: then knowing that any diet that does feel restrictive will

547
00:23:36,240 --> 00:23:38,920
Speaker 3: not be sustainable, so it's not a good foundation diet

548
00:23:38,920 --> 00:23:42,240
Speaker 3: for you. So if you see something or buy something,

549
00:23:42,359 --> 00:23:45,080
Speaker 3: or follow something that you know is not long term,

550
00:23:45,480 --> 00:23:47,600
Speaker 3: you've got to really question why you're doing that and

551
00:23:47,720 --> 00:23:50,800
Speaker 3: understand that those feelings of restrictions won't be setting you

552
00:23:50,920 --> 00:23:53,960
Speaker 3: up for success long term as opposed to investing in

553
00:23:54,000 --> 00:23:56,959
Speaker 3: something that will build that foundation. So just different strokes

554
00:23:56,960 --> 00:23:58,960
Speaker 3: with different folks. But I think next time you go

555
00:23:59,000 --> 00:24:01,000
Speaker 3: to think I'm off track for you, get it, take

556
00:24:01,040 --> 00:24:03,119
Speaker 3: a step back as a bit of a trigger and say, actually,

557
00:24:03,119 --> 00:24:05,520
Speaker 3: you know what, I'm just going to rather than rite

558
00:24:05,520 --> 00:24:08,200
Speaker 3: off the whole weekend or the whole day, I'm actually

559
00:24:08,240 --> 00:24:09,800
Speaker 3: just going to get back in touch with my body

560
00:24:09,840 --> 00:24:11,880
Speaker 3: and eat my next meal when I'm hungry, and get

561
00:24:11,960 --> 00:24:14,159
Speaker 3: rid of that idea that you've got to be perfect

562
00:24:14,640 --> 00:24:17,320
Speaker 3: to get results with your diet or your eating plan.

563
00:24:17,800 --> 00:24:19,919
Speaker 1: And I feel like if there's a lot of guilt

564
00:24:19,960 --> 00:24:22,520
Speaker 1: and shame attached shield as well, you're fire likely to

565
00:24:22,600 --> 00:24:25,400
Speaker 1: go more off track for a lot longer. Like sometimes

566
00:24:25,440 --> 00:24:27,920
Speaker 1: I in my one on one coaching services off for

567
00:24:28,000 --> 00:24:29,679
Speaker 1: daily check ins with my clients, and I'll check in,

568
00:24:29,720 --> 00:24:31,439
Speaker 1: and if I don't hear from them a day or two,

569
00:24:31,520 --> 00:24:32,960
Speaker 1: I sort of know in my head, I'm like, I

570
00:24:33,000 --> 00:24:35,399
Speaker 1: bet they feel guilty because they've gone off track, and

571
00:24:35,440 --> 00:24:37,600
Speaker 1: they feel guilty messaging me and being like, oh, I

572
00:24:37,760 --> 00:24:39,440
Speaker 1: ate this and I shouldn't have. Not that I ever

573
00:24:39,480 --> 00:24:42,760
Speaker 1: restrict food, but that's that guarding mentality that they've come from,

574
00:24:42,800 --> 00:24:44,359
Speaker 1: particularly in the first sort of week or two with

575
00:24:44,440 --> 00:24:46,600
Speaker 1: working with me. So I always like to say to them,

576
00:24:46,680 --> 00:24:48,840
Speaker 1: I want to know when you feel like you're off

577
00:24:48,840 --> 00:24:51,680
Speaker 1: track or you feel like you're finding whatever difficult, because

578
00:24:51,680 --> 00:24:53,320
Speaker 1: that's when you know, as your coach, I can help

579
00:24:53,320 --> 00:24:55,800
Speaker 1: you the most. So I feel like having an accountability

580
00:24:55,840 --> 00:24:58,720
Speaker 1: buddy who will help you get back on track quicker

581
00:24:58,800 --> 00:25:00,880
Speaker 1: or you know, make the next meal or super nourishing

582
00:25:00,960 --> 00:25:02,960
Speaker 1: can be really helpful. So if you're someone that feels

583
00:25:02,960 --> 00:25:05,000
Speaker 1: like you do go off track quite a lot, ask

584
00:25:05,240 --> 00:25:07,639
Speaker 1: your hubby or your best friend or your next door neighbor,

585
00:25:07,880 --> 00:25:10,760
Speaker 1: somebody that you can just you know, reach out too

586
00:25:10,800 --> 00:25:13,520
Speaker 1: straight away and say I feel like you know, it's

587
00:25:13,520 --> 00:25:15,520
Speaker 1: okay to have these feelings, not to say that you

588
00:25:15,520 --> 00:25:17,439
Speaker 1: have gone off track or you have ruined things or

589
00:25:17,480 --> 00:25:20,400
Speaker 1: you have you know, fallen off the wagon. But it's

590
00:25:20,400 --> 00:25:22,719
Speaker 1: okay if you're feeling that way. But the best thing

591
00:25:22,760 --> 00:25:24,520
Speaker 1: you can do is actually get straight back on track

592
00:25:24,600 --> 00:25:27,120
Speaker 1: or make them very next to me or really nourishing.

593
00:25:27,160 --> 00:25:30,080
Speaker 1: So having an accountability buddy to help you do that

594
00:25:30,200 --> 00:25:32,280
Speaker 1: is really really helpful, because if you were to it's

595
00:25:32,359 --> 00:25:34,240
Speaker 1: kind of you know, over each on a Friday night,

596
00:25:34,320 --> 00:25:35,920
Speaker 1: then right off the rest of Saturday and the rest

597
00:25:35,960 --> 00:25:38,640
Speaker 1: of Sunday. That's two entire days. You could have been

598
00:25:38,640 --> 00:25:41,360
Speaker 1: making some really great progress if you had someone else

599
00:25:41,400 --> 00:25:43,359
Speaker 1: to support you and keep your accountable and keep you

600
00:25:43,400 --> 00:25:45,600
Speaker 1: on track. Versus if you felt a lot of guilty

601
00:25:45,600 --> 00:25:47,320
Speaker 1: and shame around that and you just sort of went

602
00:25:47,359 --> 00:25:50,000
Speaker 1: through that with yourself. You're restarting over on Monday and

603
00:25:50,040 --> 00:25:52,600
Speaker 1: you've literally just wasted three solid days. You could have

604
00:25:52,640 --> 00:25:55,280
Speaker 1: had someone help you get back on track and accountability

605
00:25:55,280 --> 00:25:57,560
Speaker 1: buddy as such, and really, you know, get those results

606
00:25:57,600 --> 00:26:00,320
Speaker 1: and get that healthy lifestyle and grain so much quicker.

607
00:26:00,200 --> 00:26:01,960
Speaker 2: True, very true, Well, Susie.

608
00:26:02,000 --> 00:26:04,439
Speaker 1: That probably leads us nicely into our last segment of

609
00:26:04,480 --> 00:26:07,720
Speaker 1: the show where we are reviewing a very popular weight

610
00:26:07,760 --> 00:26:10,920
Speaker 1: loss app. So have you heard of Noon before, Susie.

611
00:26:11,000 --> 00:26:14,000
Speaker 3: I have, and it's interesting because I had to review

612
00:26:14,040 --> 00:26:16,080
Speaker 3: them for an article I wrote a little while ago,

613
00:26:16,640 --> 00:26:17,800
Speaker 3: and so I sort of had a bit of a

614
00:26:17,800 --> 00:26:19,920
Speaker 3: play myself with Noon. But one of my closest friends

615
00:26:19,960 --> 00:26:21,639
Speaker 3: actually invested in the app and did it for a

616
00:26:21,640 --> 00:26:24,760
Speaker 3: good period of time, and she loved it that she

617
00:26:25,320 --> 00:26:29,560
Speaker 3: has got a PhD in psychology, and she also is

618
00:26:29,600 --> 00:26:33,080
Speaker 3: someone who is very tech savvy, so she really enjoyed

619
00:26:33,400 --> 00:26:37,040
Speaker 3: tracking the progress and looking at the behavioral feedback. And

620
00:26:37,119 --> 00:26:39,880
Speaker 3: as I said to her, she is someone who loves

621
00:26:39,920 --> 00:26:44,280
Speaker 3: science and loves tech and the intricacies of that. But

622
00:26:44,440 --> 00:26:48,159
Speaker 3: I found myself that it was quite tricky to really

623
00:26:48,320 --> 00:26:50,639
Speaker 3: use in terms of you had to put a lot

624
00:26:50,720 --> 00:26:54,520
Speaker 3: into it to get out of it, you know, the information.

625
00:26:55,080 --> 00:26:58,560
Speaker 3: I found the time difference a problem because it's run

626
00:26:58,760 --> 00:27:00,720
Speaker 3: they'll say by people, but I think some of it's

627
00:27:00,800 --> 00:27:05,000
Speaker 3: bots in the sense that some of it's programmed entered

628
00:27:05,119 --> 00:27:07,600
Speaker 3: information that you get back, and because of the time difference,

629
00:27:07,800 --> 00:27:09,159
Speaker 3: you don't get it back straight away. It might be

630
00:27:09,200 --> 00:27:11,240
Speaker 3: twelve hours. So if you've got a question, it takes

631
00:27:11,320 --> 00:27:13,520
Speaker 3: time to get back. So I feel like you've got

632
00:27:13,560 --> 00:27:15,720
Speaker 3: to invest a lot of time and energy to get

633
00:27:15,720 --> 00:27:16,840
Speaker 3: the app to really work for.

634
00:27:16,800 --> 00:27:17,720
Speaker 2: You and land.

635
00:27:17,760 --> 00:27:20,080
Speaker 3: In my experience, people don't have that time, you know

636
00:27:20,200 --> 00:27:21,960
Speaker 3: what I mean. They barely have time to enter a

637
00:27:22,040 --> 00:27:24,199
Speaker 3: day's worth of food in my fitness power to have

638
00:27:24,200 --> 00:27:26,000
Speaker 3: a look at their macros, let alone to sit for

639
00:27:26,040 --> 00:27:28,440
Speaker 3: hours on an app. And to be honest, I don't

640
00:27:28,440 --> 00:27:30,359
Speaker 3: want my clients on an app for hours each day,

641
00:27:30,440 --> 00:27:33,640
Speaker 3: or what about exercising? So you know, I'm not against it.

642
00:27:33,680 --> 00:27:36,040
Speaker 3: I think you know, it's got some evidence behind it,

643
00:27:36,040 --> 00:27:38,439
Speaker 3: It's got some behavioral aspects, you know. I think if

644
00:27:38,480 --> 00:27:39,880
Speaker 3: you're going to spend that kind of time, you better

645
00:27:39,920 --> 00:27:41,760
Speaker 3: to invest in seeing a dietitian. I think you get

646
00:27:41,800 --> 00:27:44,520
Speaker 3: more out of the personal human interaction than you do

647
00:27:44,600 --> 00:27:47,200
Speaker 3: from an app. I think for analytical people who love

648
00:27:47,280 --> 00:27:50,240
Speaker 3: numbers and have that kind of time and propensity to

649
00:27:50,240 --> 00:27:52,879
Speaker 3: spend on an app, it has options, but it's certainly

650
00:27:53,000 --> 00:27:56,680
Speaker 3: not something I generally recommend or push people because it's

651
00:27:56,680 --> 00:27:59,560
Speaker 3: sort of I think dietetics as a profession has a

652
00:27:59,600 --> 00:28:03,280
Speaker 3: special craft that outweighs anything else when it comes to

653
00:28:03,320 --> 00:28:07,000
Speaker 3: weight loss anything an app can give you, So I

654
00:28:07,000 --> 00:28:07,960
Speaker 3: sort of sit in the middle with it.

655
00:28:08,000 --> 00:28:10,720
Speaker 2: I'm not against it, but I don't suggest people use it.

656
00:28:10,760 --> 00:28:12,360
Speaker 3: And as I said, the only people I found who've

657
00:28:12,359 --> 00:28:14,320
Speaker 3: really got a lot out of it are really techy

658
00:28:14,359 --> 00:28:16,479
Speaker 3: people who spend a lot of time on it, And

659
00:28:16,640 --> 00:28:18,760
Speaker 3: as I said, my clients have very little time. So

660
00:28:18,760 --> 00:28:20,000
Speaker 3: the last thing I'm going to do is try and

661
00:28:20,000 --> 00:28:22,040
Speaker 3: suggest to them they're spending more time on an app

662
00:28:22,400 --> 00:28:24,240
Speaker 3: to guide their weight loss journey.

663
00:28:24,840 --> 00:28:26,760
Speaker 1: And it's funny because I've heard about it a lot,

664
00:28:26,800 --> 00:28:28,840
Speaker 1: and it's sort of the you know, it's tarted as

665
00:28:28,920 --> 00:28:31,919
Speaker 1: the new online weight loss app because it has this

666
00:28:32,000 --> 00:28:34,440
Speaker 1: behavioral aspect to it, And I was like, how interesting,

667
00:28:34,520 --> 00:28:37,000
Speaker 1: like an app with a behavioral aspect. But you're absolutely right.

668
00:28:37,040 --> 00:28:39,080
Speaker 1: The majority of it is bots. Like it's just you

669
00:28:39,160 --> 00:28:40,600
Speaker 1: put in a couple of things into the app, and

670
00:28:40,640 --> 00:28:42,760
Speaker 1: it spits out some sort of automatic replies to you,

671
00:28:42,800 --> 00:28:44,880
Speaker 1: which you know, might work for some people in terms

672
00:28:44,920 --> 00:28:47,320
Speaker 1: of the self sabotage and the motivation, but a lot

673
00:28:47,320 --> 00:28:49,719
Speaker 1: of it it's not sort of like personalized feedback. Put

674
00:28:49,760 --> 00:28:51,920
Speaker 1: it that way. But it is a very very popular app.

675
00:28:52,200 --> 00:28:54,360
Speaker 1: I sort of just see it as a really fancy

676
00:28:54,480 --> 00:28:56,680
Speaker 1: my fitness power, like you have to enter everything that

677
00:28:56,760 --> 00:28:58,600
Speaker 1: you eat, and I think, as you said, a lot

678
00:28:58,600 --> 00:29:00,760
Speaker 1: of people just don't have time for that. There are,

679
00:29:00,920 --> 00:29:02,960
Speaker 1: you know, as we talked about, some limitations in terms

680
00:29:03,000 --> 00:29:05,360
Speaker 1: of my fitness power. You can enter incorrectly. You can

681
00:29:05,480 --> 00:29:08,440
Speaker 1: enter the amount that you're having incorrectly, the products that

682
00:29:08,440 --> 00:29:10,280
Speaker 1: you're having incorrectly. If you go and have a brownie

683
00:29:10,280 --> 00:29:12,760
Speaker 1: at a cafe, you can basically choose the brownie that's

684
00:29:12,800 --> 00:29:15,360
Speaker 1: like one hundred calories versus a brownie that's probably should

685
00:29:15,360 --> 00:29:17,720
Speaker 1: be three hundred and fifty four hundred calories. So there

686
00:29:17,720 --> 00:29:21,000
Speaker 1: are limitations from that aspect. It is very time consuming

687
00:29:21,240 --> 00:29:24,000
Speaker 1: and basically you put all of your data in your goals,

688
00:29:24,040 --> 00:29:26,200
Speaker 1: your fitness, your heart, your weight, all that sort of thing,

689
00:29:26,320 --> 00:29:29,200
Speaker 1: and it basically spits out a calorie recommendation for you.

690
00:29:29,400 --> 00:29:31,160
Speaker 1: And in my experience and from a lot of people

691
00:29:31,160 --> 00:29:32,440
Speaker 1: that I've talked to, and I was listening to a

692
00:29:32,440 --> 00:29:35,200
Speaker 1: couple of dietitians who had reviewed it online, I personally

693
00:29:35,280 --> 00:29:37,240
Speaker 1: haven't used it SUSI I've sort of gone into it,

694
00:29:37,280 --> 00:29:39,080
Speaker 1: had a little play around, but that's it. But the

695
00:29:39,200 --> 00:29:42,560
Speaker 1: calorie sort of goal that they give you is very

696
00:29:42,640 --> 00:29:45,840
Speaker 1: very low, and the carbohydrate goal is very very low.

697
00:29:46,000 --> 00:29:48,760
Speaker 1: I watched a review that a sports dititian in America did,

698
00:29:48,800 --> 00:29:51,600
Speaker 1: and she was saying for some of her elite level athletes,

699
00:29:51,800 --> 00:29:53,920
Speaker 1: they were recommending you know who. You know, they were

700
00:29:53,920 --> 00:29:56,600
Speaker 1: elite level athletes, super active people maybe had a couple

701
00:29:56,600 --> 00:29:58,920
Speaker 1: of kilers too drop just from their off season coming

702
00:29:58,960 --> 00:30:01,520
Speaker 1: back into training season. Right, Yeah, we're talking three four

703
00:30:01,600 --> 00:30:03,880
Speaker 1: kilos max. Not a whole lot of weight. The app

704
00:30:03,920 --> 00:30:07,480
Speaker 1: recommended at the maximum something like seventy or eighty grams

705
00:30:07,480 --> 00:30:11,560
Speaker 1: of carbohydrate. That is far too low for super active people.

706
00:30:11,560 --> 00:30:14,400
Speaker 1: I would say that's far too low for the average adult,

707
00:30:14,680 --> 00:30:17,200
Speaker 1: let alone people who are these elite level athletes. So

708
00:30:18,000 --> 00:30:19,960
Speaker 1: I think that's probably one of the biggest down sizes.

709
00:30:19,960 --> 00:30:22,840
Speaker 1: It's very low calorie, very low carb sort of promoting app.

710
00:30:22,840 --> 00:30:25,120
Speaker 1: And as we know, when people go low calorie, low carb,

711
00:30:25,200 --> 00:30:27,160
Speaker 1: of course they lose weight. Of course they do, but

712
00:30:27,240 --> 00:30:30,520
Speaker 1: it doesn't tend to last long term. They routinely put

713
00:30:30,520 --> 00:30:33,080
Speaker 1: the weight all back on again. So I think it's

714
00:30:33,160 --> 00:30:35,480
Speaker 1: like a fancy calorie counting type of app with a

715
00:30:35,520 --> 00:30:38,080
Speaker 1: few fancy motivational quotes sort of thrown in there along

716
00:30:38,080 --> 00:30:42,240
Speaker 1: the way. That's probably my summary of it overall. Of course,

717
00:30:42,280 --> 00:30:44,160
Speaker 1: it does work for some people. If you're that person

718
00:30:44,160 --> 00:30:47,040
Speaker 1: that really enjoys that structure, it can teach you a

719
00:30:47,040 --> 00:30:49,160
Speaker 1: little bit about nutrition as well, like it can teach

720
00:30:49,160 --> 00:30:51,440
Speaker 1: you how to understand your calories and your macros and

721
00:30:51,440 --> 00:30:53,280
Speaker 1: that sort of thing better. But I do feel like

722
00:30:53,560 --> 00:30:57,320
Speaker 1: if you're somebody who doesn't do well with too much structure,

723
00:30:57,440 --> 00:30:59,840
Speaker 1: or you've got a past history of sort of disordered

724
00:31:00,040 --> 00:31:02,880
Speaker 1: eating or getting quite obsessive with behaviors or with things,

725
00:31:03,080 --> 00:31:05,760
Speaker 1: this probably absolutely isn't the app for you, because I

726
00:31:05,800 --> 00:31:07,960
Speaker 1: feel like it may be pretty triggering for some people

727
00:31:08,120 --> 00:31:10,360
Speaker 1: who have that sort of more all or nothing approach

728
00:31:10,400 --> 00:31:12,080
Speaker 1: to nutrition. I think they'll do well for a couple

729
00:31:12,120 --> 00:31:14,360
Speaker 1: of weeks until they're not doing well. So it's one

730
00:31:14,360 --> 00:31:16,440
Speaker 1: of those apps that can become very all or nothing

731
00:31:16,480 --> 00:31:19,480
Speaker 1: because you're not so much learning about food. You're just

732
00:31:19,520 --> 00:31:21,520
Speaker 1: putting all of your data into an app and it's

733
00:31:21,520 --> 00:31:23,520
Speaker 1: telling you what to do with that. So the minute

734
00:31:23,520 --> 00:31:25,840
Speaker 1: you stop using that app, you will likely stop getting

735
00:31:25,840 --> 00:31:27,920
Speaker 1: that progress because you have no idea how to eat

736
00:31:28,120 --> 00:31:30,440
Speaker 1: outside of that app, if that makes sense. So I

737
00:31:30,480 --> 00:31:32,080
Speaker 1: feel like there's a lot of people do They might

738
00:31:32,120 --> 00:31:34,080
Speaker 1: do it, and they're super motivated for two weeks. Then

739
00:31:34,080 --> 00:31:35,840
Speaker 1: they have a week where the kids are sick and

740
00:31:35,840 --> 00:31:38,600
Speaker 1: they're working these crazy long workhouse and you know, the

741
00:31:38,680 --> 00:31:41,240
Speaker 1: dog's broken its leg and it's whatever it is. They've

742
00:31:41,240 --> 00:31:43,240
Speaker 1: got this crazy week, they don't input any app and

743
00:31:43,280 --> 00:31:45,640
Speaker 1: their diets completely off track for that week. So you

744
00:31:45,680 --> 00:31:47,320
Speaker 1: and I, Susie are much more of a fan of

745
00:31:47,440 --> 00:31:51,600
Speaker 1: using dieticians to help people build sustainable lifestyle habits versus

746
00:31:51,680 --> 00:31:53,760
Speaker 1: logging everything in an app, and that's the only way

747
00:31:53,800 --> 00:31:56,200
Speaker 1: they know if they're truly making progress. So there are

748
00:31:56,240 --> 00:31:58,200
Speaker 1: some pros, r us and cons. I think it will

749
00:31:58,360 --> 00:32:00,640
Speaker 1: very much be dependent on the person. But I think

750
00:32:00,680 --> 00:32:03,560
Speaker 1: that there's a lot of hype around what I see

751
00:32:03,600 --> 00:32:05,400
Speaker 1: as just a very fancy Calori accounting app.

752
00:32:05,400 --> 00:32:06,920
Speaker 3: At the end of the day, true, And I think

753
00:32:06,960 --> 00:32:09,200
Speaker 3: the research shows that people use like two or three

754
00:32:09,240 --> 00:32:11,400
Speaker 3: apps on their phone like ninety percent of the time.

755
00:32:11,520 --> 00:32:13,200
Speaker 2: Like I just find people don't use tacks.

756
00:32:13,400 --> 00:32:15,640
Speaker 3: They get them all because it all feels fantastic, and

757
00:32:15,640 --> 00:32:17,720
Speaker 3: then they don't open them again. So I think it's

758
00:32:17,720 --> 00:32:20,280
Speaker 3: just time availability to be honest, And I think if

759
00:32:20,320 --> 00:32:22,720
Speaker 3: I was encouraging someone to use an online option. I

760
00:32:22,720 --> 00:32:24,840
Speaker 3: think there's some great options like weight watchers, which have

761
00:32:24,880 --> 00:32:27,600
Speaker 3: actual people to interact with, which is the key part

762
00:32:27,640 --> 00:32:31,200
Speaker 3: of that support. I'm really against using bots to provide

763
00:32:31,240 --> 00:32:33,840
Speaker 3: behavioral support for people. I think, come on, humans are

764
00:32:34,480 --> 00:32:37,040
Speaker 3: way wiser than that. And I think there's something very

765
00:32:37,040 --> 00:32:40,400
Speaker 3: special from a therapeutic alliance between a health professional, whether

766
00:32:40,440 --> 00:32:43,040
Speaker 3: it's a personal trainer or a dietitian or whoever you're

767
00:32:43,040 --> 00:32:45,280
Speaker 3: getting that support and feedback from that just can't be

768
00:32:45,360 --> 00:32:47,520
Speaker 3: replicated with bots. And I think that's when you get

769
00:32:47,800 --> 00:32:50,520
Speaker 3: tech people who thinking that they can just replace people

770
00:32:50,560 --> 00:32:53,160
Speaker 3: in a dietary context, and for me, that just doesn't work.

771
00:32:53,280 --> 00:32:56,000
Speaker 1: And even I'd probably be more so. I'd prefer my clients,

772
00:32:56,040 --> 00:32:57,360
Speaker 1: if they're going to use app, use an app for

773
00:32:57,440 --> 00:33:00,640
Speaker 1: training and fitness, because I have used that a trainer

774
00:33:00,760 --> 00:33:02,600
Speaker 1: or an app based training program for as long as

775
00:33:02,640 --> 00:33:05,200
Speaker 1: I can remember. Susie, because I hate wandering into the gym,

776
00:33:05,240 --> 00:33:07,240
Speaker 1: and although I've got a solid training background, a lot

777
00:33:07,240 --> 00:33:09,480
Speaker 1: of times I feel overwhelmed thinking, Oh, what should I

778
00:33:09,520 --> 00:33:11,920
Speaker 1: train today? What weight should I use? Oh, the Smiths

779
00:33:11,960 --> 00:33:14,040
Speaker 1: machine has taken what else? What else can I get

780
00:33:14,040 --> 00:33:16,240
Speaker 1: on like, I just like having a program and something

781
00:33:16,240 --> 00:33:17,680
Speaker 1: to follow. So I get in the gym, I've only

782
00:33:17,680 --> 00:33:19,320
Speaker 1: got forty five minutes. I pump it out and I'm

783
00:33:19,360 --> 00:33:21,480
Speaker 1: out of there. So I would prefer my clients and

784
00:33:21,480 --> 00:33:24,400
Speaker 1: my listeners who are very time port to use an

785
00:33:24,400 --> 00:33:27,160
Speaker 1: app for their training and for their nutrition. Even if

786
00:33:27,200 --> 00:33:29,080
Speaker 1: you wanted to go towards, you know, using like an

787
00:33:29,120 --> 00:33:31,200
Speaker 1: online group program where you're all in a big Facebook

788
00:33:31,200 --> 00:33:33,120
Speaker 1: group and you have that human interaction. You can be

789
00:33:33,160 --> 00:33:35,600
Speaker 1: supporting each other. There's someone like, you know, a nutrition

790
00:33:35,760 --> 00:33:37,880
Speaker 1: us or a dietician running that group to sort of

791
00:33:37,920 --> 00:33:40,480
Speaker 1: answer and provide some feedback. Some of those group style

792
00:33:40,560 --> 00:33:43,400
Speaker 1: programs for people who need that motivation, who want that,

793
00:33:43,480 --> 00:33:45,640
Speaker 1: you know, real life feedback, that can be a really

794
00:33:45,640 --> 00:33:47,560
Speaker 1: good way to do things as well, versus just in

795
00:33:47,600 --> 00:33:50,640
Speaker 1: an app where it is largely you know, a bot

796
00:33:50,720 --> 00:33:54,760
Speaker 1: giving you responses. Put it that way, yes, true, true, true, wonderful.

797
00:33:54,800 --> 00:33:57,840
Speaker 1: Well that is our I guess quick summary of Noon

798
00:33:57,920 --> 00:34:00,120
Speaker 1: the app. But I must say it's actually really it's

799
00:34:00,120 --> 00:34:01,640
Speaker 1: not easy to get the start as Zusie. I went

800
00:34:01,640 --> 00:34:03,560
Speaker 1: into their website and I wanted me to ask about

801
00:34:03,680 --> 00:34:05,960
Speaker 1: I got about twenty questions in and I was like,

802
00:34:06,000 --> 00:34:07,800
Speaker 1: I have to record with Susie about one and a

803
00:34:07,840 --> 00:34:09,440
Speaker 1: half minutes. I don't have time for this. So I

804
00:34:09,440 --> 00:34:12,920
Speaker 1: didn't actually even get the proper way through the website

805
00:34:12,920 --> 00:34:15,319
Speaker 1: because it just asked me a question after question after question,

806
00:34:15,360 --> 00:34:17,399
Speaker 1: ask question. And I get that that's good that they're

807
00:34:17,400 --> 00:34:19,239
Speaker 1: trying to collect data, but I feel like a lot

808
00:34:19,239 --> 00:34:22,080
Speaker 1: of that is collecting data for themselves to use versus actually,

809
00:34:22,520 --> 00:34:25,000
Speaker 1: you know, putting into your program in the app, because

810
00:34:25,080 --> 00:34:26,880
Speaker 1: I can imagine what it actually split out for My

811
00:34:26,960 --> 00:34:30,000
Speaker 1: calorie amount would have been very, very low as well.

812
00:34:30,000 --> 00:34:33,040
Speaker 1: And they don't exclude people from you know, pregnancy and breastfeeding,

813
00:34:33,080 --> 00:34:34,799
Speaker 1: that sort of thing from using the app as well,

814
00:34:34,880 --> 00:34:36,640
Speaker 1: So I'm not really sure if you've got some more

815
00:34:36,640 --> 00:34:39,839
Speaker 1: of those more clinical based conditions, I don't know if

816
00:34:39,840 --> 00:34:42,440
Speaker 1: an app like that would be the best thing for you.

817
00:34:42,560 --> 00:34:44,640
Speaker 1: Put it that way anyway, just some food for thoughts.

818
00:34:44,680 --> 00:34:46,759
Speaker 1: So that does bring us to the end of the

819
00:34:46,840 --> 00:34:49,920
Speaker 1: nutrition cat for another week. If you guys have not

820
00:34:49,960 --> 00:34:52,160
Speaker 1: done so already, we would love if you described the

821
00:34:52,200 --> 00:34:54,600
Speaker 1: podcast and leave us a positive review in the Purple

822
00:34:54,600 --> 00:34:57,760
Speaker 1: Apple Podcast app. We are in your inbox every Sunday

823
00:34:57,800 --> 00:35:00,719
Speaker 1: and Wednesday morning for our product feedbackdrop and if you

824
00:35:00,719 --> 00:35:02,440
Speaker 1: would like to ask us any questions or leave us

825
00:35:02,440 --> 00:35:04,920
Speaker 1: any positive feedback, you can hit up our social sites.

826
00:35:04,960 --> 00:35:08,080
Speaker 1: We're at the Nutrition Couch podcast and we thank you

827
00:35:08,080 --> 00:35:10,399
Speaker 1: guys for listening and yeah, we'll catch you next week.

828
00:35:10,480 --> 00:35:22,840
Speaker 2: Have a great week.