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Speaker 1: Is Easter your favorite time of year? Have you already

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Speaker 1: eaten your entire body weight in chocolate? Easter is a

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Speaker 1: really special time, especially in the last couple of years

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Speaker 1: when we've been isolated from friends and family.

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Speaker 2: Throughout the holiday period.

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Speaker 1: So in today's episode of The Nutrition Couch, we discuss

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Speaker 1: how you can enjoy the Easter celebrations whilst still keeping

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Speaker 1: your diet and exercise on track.

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Speaker 2: Hi, I'm Susie Burrow and I'm Lean Wood.

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Speaker 1: And as two of us day is leading dieticians who

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Speaker 1: specialize in evidence based nutrition, we bring you The Nutrition Couch,

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Speaker 1: a bi weekly chat on everything that is new in

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Speaker 1: the world of food.

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Speaker 2: Diets, and nutrition, as well as all things Easter.

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Speaker 1: Today, we're going to talk about one of the many

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Speaker 1: loaded drinks out there that have more calories than a

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Speaker 1: hamburg And our listener question is a common one. How

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Speaker 1: much water do we really need to drink each day?

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Speaker 1: But first of all, the yan it is happy Easter,

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Speaker 1: of course, Easter morning, and it is MEA's first Easter.

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Speaker 2: What are you guys up to to celebrate this special time?

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Speaker 3: Yeah, it's so special, this is our first real you know,

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Speaker 3: sell Ara, we just missed Christmas by two days. She

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Speaker 3: was born two days after Christmas, so this is the

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Speaker 3: first little sort of a big celebration, I guess. So

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Speaker 3: for Easter, we generally just do a lot with family.

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Speaker 3: So we're going up the coast to visit David's dad,

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Speaker 3: David's family, and we'll spend some time at the beach

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Speaker 3: with them, which is lovely. Then we'll come back down

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Speaker 3: and we'll do small things with his family, and we'll

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Speaker 3: see my family as well for sort of Easter Sunday,

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Speaker 3: and we'll have a lovely a lovely lunch together, I think,

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Speaker 3: or maybe a dinner. So I'm really excited. And really

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Speaker 3: what I've said for my family is obviously MEAs she

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Speaker 3: just has milk at the moment. She's just breastpoded, so

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Speaker 3: she can't eat cholate. She hasn't started slads yet, So

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Speaker 3: I've sort of said to my family, you know, Mom's

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Speaker 3: and my mum in law really like to buy you know,

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Speaker 3: the little kids in their family some small gifts. So

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Speaker 3: I've just said, you know, if you wouldn't mind, Obviously

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Speaker 3: she can't have chocolate, but maybe I know my mum

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Speaker 3: and my sister are getting her like a little book

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Speaker 3: to add to her book collection. And I think David's

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Speaker 3: mum's getting her some beautiful little pajamas. So I think

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Speaker 3: that's a wonderful way we don't always have to gift,

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Speaker 3: you know, chocolate as well. I think there's so much

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Speaker 3: around it east of time, they just don't need more

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Speaker 3: of that. Particularly for the little kids that you know

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Speaker 3: aren't eating or just sort of starting on the solos,

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Speaker 3: or they're really quite small, they shouldn't be having much

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Speaker 3: at all. I guess for the bigger ones, it is

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Speaker 3: a thing. You know, you might do the Easter hunt

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Speaker 3: with the family, but I've sort of really said for

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Speaker 3: my family and same with like my little nieces and

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Speaker 3: my nephews, I'm not going to be buying chocolate for them.

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Speaker 3: I'm going to be buying little things like maybe some

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Speaker 3: clothing or some books and make it more about the

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Speaker 3: celebration of the day versus all about the chocolate and

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Speaker 3: the Easter eggs.

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Speaker 1: I agree, I think there's a place for the chocolate, absolutely,

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Speaker 1: but I am like you, I tend to opt for

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Speaker 1: the present with the kids. I like books or pajamas

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Speaker 1: or I actually got some lego this year just to

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Speaker 1: mix it up. But The other little trick I find

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Speaker 1: with my kids is they actually don't pay a lot

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Speaker 1: of attention to the volume of chocolate after the initial

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Speaker 1: when they first got it. So what I do is

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Speaker 1: I let them have some on the day and then

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Speaker 1: I kind of put it away because then they kind

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Speaker 1: of forget about it rather than keeping the focus on it.

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Speaker 2: But what do you like? What's your favorite Easter egg?

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Speaker 3: So I've got a little hot tip for our listeners

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Speaker 3: at home. So link's one of my favorite types of chocolate.

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Speaker 3: I just love. I think your are the level you

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Speaker 3: don't love limp right like I love it's like smooth

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Speaker 3: and it's creamy and it kind of melts in your mouth.

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Speaker 3: And I wasn't and we always sort of chat about

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Speaker 3: how we should do more. I guess Audi segments on

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Speaker 3: the Potti Susie because it's really affordable for a lot

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Speaker 3: of families and I don't really shop there, but I

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Speaker 3: have been lately just to sort of scope out what

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Speaker 3: sort of products we can introduce on the Nutrition Couch,

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Speaker 3: and I found these Aldi Easter eggs Susie, and I

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Speaker 3: don't have a picture in front of me, but they're

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Speaker 3: the I think it's like monts Roth or something the

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Speaker 3: brand they do the blocks of chocolate, and they actually

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Speaker 3: came out with some Easter eggs. They're super affordable, Susie.

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Speaker 3: I think they were like maybe two or three dollars

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Speaker 3: for the packet, and they're small Easter eggs with the

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Speaker 3: portion size is perfect and I love the hazelnut once.

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Speaker 3: They do a milk chocolate variety of them and also

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Speaker 3: a dark chocolate variety of them. I think I'll put

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Speaker 3: them up on our Instagram to show our listeners. But

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Speaker 3: I'm obsessed. These are my favorite types of Easter eggs.

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Speaker 3: I'm not a big sort of Easter chocolate person. I

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Speaker 3: much rather would rather stick to sort of my squares

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Speaker 3: of lint that's really all Tobler brow and I really

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Speaker 3: really enjoy as well. It's one of my favorite types

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Speaker 3: of chocolate. But these Easter eggs that I picked up

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Speaker 3: at Audi, they're affordable, there are small portion size, so

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Speaker 3: it's just a perfect to be just one a little

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Speaker 3: bit of a taste or you know, the pleasure of

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Speaker 3: one sort of Easter egg. Then I had a huge

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Speaker 3: portion of them, and I love the nuttiness from the

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Speaker 3: hazelnut flavor as well, so that's my go to this Easter.

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Speaker 3: I picked up a packet a couple of weeks ago

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Speaker 3: and I've absolutely gone more, gone back for more since then.

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Speaker 3: What's your favorite?

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Speaker 1: Well, I think it lends itself to what we wanted

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Speaker 1: to chat about, which is about really concentrating on the

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Speaker 1: chocolate that you enjoy most rather than mindless munching everything

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Speaker 1: that crosses your path.

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Speaker 2: Because I'm a bit like you, My.

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Speaker 1: Absolute favorite is the Ferrero reshare hazel up praleine type eggs.

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Speaker 2: They've got a little one and I love like the bunny.

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Speaker 1: So often I'll get given quite a lot, but I'll

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Speaker 1: tend to put that in the cupboard and sometimes I'll

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Speaker 1: melt it down later or use it in baking. But

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Speaker 1: I'll always buy myself that little Ferrero to share bunny.

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Speaker 1: I love that, and I'll have that as my sort

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Speaker 1: of Easter treat to myself. So I think that sort

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Speaker 1: of lends itself, as I said, to what I wanted

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Speaker 1: to talk about today, which is it's not about abstaining

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Speaker 1: from treats. It's a special time. The issue I have

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Speaker 1: with Easter is that it goes on for weeks, so

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Speaker 1: people have such a huge amount of chocolate in the house,

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Speaker 1: they keep it within easy reach. They're having showbags in

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Speaker 1: some instances, and the volumes are enormous, and you just it.

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Speaker 2: Goes on right through the school holidays.

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Speaker 1: So I think it's really important to if you're trying

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Speaker 1: to control your weight and you really are trying to

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Speaker 1: not overdo things and keep those goals in mind. What

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Speaker 1: I would suggest is really thinking about what type of

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Speaker 1: chocolate you enjoy most, whether it's a Cabri Bunny, whether

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Speaker 1: it's you know, a special packet like you've described your

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Speaker 1: Linp Buddy, whatever you love, have it enjoyed and then

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Speaker 1: move on. So it's not the one day off events

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Speaker 1: or the chocolate on Easter that causes the problem. It's

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Speaker 1: the fact when it Easter goes for multiple weeks and

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Speaker 1: we must stress. For kids, it's just way too much.

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Speaker 1: You know, they do gain weight and now kids do

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Speaker 1: have often weight issues in childhood because of over consumption,

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Speaker 1: because they get used to this volume of treats being

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Speaker 1: around all the time. So as a parent, feel comfortable

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Speaker 1: to put it away and then you can always bring

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Speaker 1: it out at a later date or as I said,

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Speaker 1: use it in baking, or if you're having a dinner party,

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Speaker 1: melt it down and have a chocolate fon do with fruit.

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Speaker 1: There's lots of ways you can use it really strategically

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Speaker 1: without wasting it. But you don't have to eat it

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Speaker 1: just because it's there, because I think the worst for

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Speaker 1: me Leian is the mindless munching where we keep the

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Speaker 1: plate or the bowl of the legs on the table,

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Speaker 1: and we know from behavioral research you will eat double

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Speaker 1: the volume of food if it's in easy reach or

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Speaker 1: in sight, so you will just keep eating those eggs,

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Speaker 1: whether you feel like them or not, just because they're there.

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Speaker 1: And of course, what happens with intensely sweet foods and

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Speaker 1: foods that are high and fat, it primes the brain

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Speaker 1: to want more and more, which is why you can

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Speaker 1: get into a habit of not only having one Timtam

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Speaker 1: two three in a packet, because it's that programming effect

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Speaker 1: over time. So it's not about not enjoying your Easter

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Speaker 1: treats today and over the Easter holiday period. It's about

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Speaker 1: making sure the Easter holiday period doesn't go on for

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Speaker 1: weeks at a time and you get it out of

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Speaker 1: sight because out of sight out of mind, and that

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Speaker 1: will get you back on track with your goals. And

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Speaker 1: the other thing I do, actually when I've got quite

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Speaker 1: a lot for the boys is in their lunch box,

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Speaker 1: I might put one or two little legs, you know

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Speaker 1: when they go out to scool over so and they

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Speaker 1: love that and it's using it strategically, but it means

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Speaker 1: they haven't eaten them all at once and had that

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Speaker 1: huge load of calories and fat just because it's there.

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Speaker 3: And I love that the boys can still enjoy a

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Speaker 3: treatment can still be part of a healthy, balanced diet.

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Speaker 3: Like we're absolutely not saying on the nutrition gaps that

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Speaker 3: you can't have chocolate, particularly if you're going is bad loss.

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Speaker 3: But I think even if your goal is just to

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Speaker 3: maintain a healthy lifestyle and a healthy diet, which I

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Speaker 3: think that should be every single person's goal, right Susie,

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Speaker 3: that you know it's still about balance. Just because you

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Speaker 3: might be a healthy weight or just because your goal

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Speaker 3: might even be weightcane, we still don't want to put

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Speaker 3: a ton of foods into our body which aren't necessarily

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Speaker 3: good for us. So I do really think balance is

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Speaker 3: key and watch the things like like for me, Susie,

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Speaker 3: I'm not a hot cross bund fan and We've had

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Speaker 3: hot Cross Bunds in the house for months now because

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Speaker 3: other people in my household really enjoy them, but I

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Speaker 3: don't really like it's not something that I'm really you know,

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Speaker 3: just because it's there in front of me. I really

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Speaker 3: sort of taught myself every i'm going to have something

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Speaker 3: that's not necessarily good for me, I want to make

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Speaker 3: sure that I absolutely enjoy it. So you really ask

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Speaker 3: yourself those questions. Don't just eat it because you know,

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Speaker 3: maybe I like to talk to my clients about things

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Speaker 3: like soul foods. What are things that you absolutely love

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Speaker 3: and that make your you just make your soul happy

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Speaker 3: from having them. And I know that David, for example,

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Speaker 3: loves hot Gross bunds, so we've been buying them for him.

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Speaker 3: But for me, they're not They're not my thing. I'd

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Speaker 3: much rather some of those little hazel and not Easter

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Speaker 3: eggs that I was telling you about, or you know,

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Speaker 3: have a little bit of ice cream or something like that.

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Speaker 3: Or I'm a big fan of my red Rock daily

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Speaker 3: potato chips, where he's not really you know, in that

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Speaker 3: as much. You'd much rather havevy hoot gross bund. So

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Speaker 3: it's really important that you're not just eating food so

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Speaker 3: that other people in your household love if you're not

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Speaker 3: particularly attached it or you don't absolutely love it as well,

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Speaker 3: So really be a little bit more picky and choosy

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Speaker 3: with your foods. I guess this Easter time, and remember

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Speaker 3: that there's plenty of room for balance as well. Just

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Speaker 3: because it's good Friday or Easter Sunday doesn't mean that

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Speaker 3: we can't sit down to a really good, nourishing start

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Speaker 3: to breakfast. You know, we don't have to eat all

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Speaker 3: about Easter eggs all at once on Christmas Day because

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Speaker 3: all we're going to do is feel sick by the

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Speaker 3: time it hits nine or ten o'clock in the morning,

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Speaker 3: and that's not a great way to feel. So still

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Speaker 3: really aim to find balance within your meals. Aim to

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Speaker 3: create Particularly in Australia, the weather's still quite you know,

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Speaker 3: lovely and warm. I guess I'm up here in Brisbane,

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Speaker 3: so it really depends on where you are located. But

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Speaker 3: it's still a great time to have some beautiful fresh

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Speaker 3: seafood and some lovely fresh salads, and of course we

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Speaker 3: can balance it out with a little bit of extra

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Speaker 3: chocolate and Easter eggs, but we don't have to start

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Speaker 3: our day with chocolate and then pancakes and then have

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Speaker 3: you know, fried fish and chips for lunch, and then

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Speaker 3: more chocolates, and then order in pizza for dinner and

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Speaker 3: more chocolates, because we're just going to end Easter feeling

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Speaker 3: absolutely awful. So I think a lot of fresh home cooking,

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Speaker 3: using a lot of beautiful quality ingredients, fresh herbs and spices,

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Speaker 3: and seafoods and salads is really the way to go.

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Speaker 3: And then balance that with a sprinkle of little soul

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Speaker 3: foods throughout your day as well. I think is the

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Speaker 3: best way to nourish your family, to feel great within yourself,

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Speaker 3: and to enjoy the holiday season as well.

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Speaker 1: And I think for me, the most important message is

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Speaker 1: the holidays are not a time to skip exercise. It's

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Speaker 1: actually an opportune time to move more. You're often not

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Speaker 1: at work or at school, you're less rigid with the schedule.

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Speaker 1: There is time to move a lot, you know, So

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Speaker 1: it's a time to ramp up the activity. Get the

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Speaker 1: kids out walking cricket bushwalks if the weather's warm. If

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Speaker 1: you're up north, you know, enjoy the sunny days. The

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Speaker 1: more activity you do, the less focused there is on food,

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Speaker 1: and this is an opportune time to keep as active

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Speaker 1: as possible. So I have a lot of clients who

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Speaker 1: in holiday periods will instantly stop exercising and overeat and

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Speaker 1: give themselves permission to do so. Whereas if I like

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Speaker 1: people to flip it and think, when we've got time

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Speaker 1: to ourselves, this is an opportunity to move more and

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Speaker 1: do more because the time is our own and we

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Speaker 1: can really enjoy the outdoors. And then, of course and

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Speaker 1: your digestions better, you tend to overeat, And like you described,

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Speaker 1: I would say, if you're having more indulgent holiday meals

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Speaker 1: and feasting with the family, you probably only need a

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Speaker 1: couple of meals a day. It might be a more

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Speaker 1: indulgent Easter brunch, you definitely won't need lunch or afternoon tea.

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Speaker 1: Wait till you're really hungry and then have another meal

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Speaker 1: rather than eating on cue because it's lunch or afternoon

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Speaker 1: tea time. So really listen to your body. And if

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Speaker 1: you have had a more indulgent time, and if you

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Speaker 1: have overdone the Easter eggs, because let's be honest, it

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Speaker 1: does happen, just really get back in touch and say

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Speaker 1: am I really hungry.

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Speaker 2: What am I looking for?

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Speaker 1: Do I need a salad to balance out all of

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Speaker 1: those sort of heavy calories that I've had from the chocolate,

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Speaker 1: or some protein and salad for dinner which is going

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Speaker 1: to actually fill me and nourish me, as opposed to

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Speaker 1: just load up on the sugary treats that have a

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Speaker 1: never ending but really make you feel well long term.

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Speaker 3: And I really like to tip around exercise, Susie. I

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Speaker 3: think this is really the sort of opportune time to

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Speaker 3: get our kids away from the screens and outdoors and

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Speaker 3: actually doing things as a family. So I know a

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Speaker 3: lot of families love to do an Easter hunt. So

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Speaker 3: take your kids to the local park or out to

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Speaker 3: the bushwalking or hiking in the forest, and you know,

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Speaker 3: scatter if you easter eggs around that and let your kids,

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Speaker 3: you know, run around outside and burn off some of

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Speaker 3: that extra energy. The worst thing we can do over

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Speaker 3: the holiday period is just let them sit in front

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Speaker 3: of screens. And I know a lot of my friends

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Speaker 3: with little kids, SUSI, have been feeling, I guess a

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Speaker 3: little bit guilty of the last year or two with COVID.

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Speaker 3: Their kids have had a lot more screen time than

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Speaker 3: ideally they would have liked. And of course it was

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Speaker 3: just a really easy coping mechanism for a lot of

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Speaker 3: parents who work from home. It was just something that

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Speaker 3: I guess we needed to do during that you know,

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Speaker 3: the lockdown periods, and that's okay. But now that you

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Speaker 3: know we're out of lockdown and a lot of places

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Speaker 3: in the country and around the world, allow your kids

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Speaker 3: to get out, reduce that screen time over the holidays

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Speaker 3: and get them out and their fresh air. Plan some

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Speaker 3: fun activities as a family, go for a big bike

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Speaker 3: or a big hike together as you said, or just

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Speaker 3: take them to the park and you know, run laps

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Speaker 3: around them while they kick a ball around, or do

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Speaker 3: their isstera egg hunt. Really make this opportunity to get

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Speaker 3: the whole family involved in exercise and activity. I know

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Speaker 3: a lot of mums like to use as their me time,

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Speaker 3: but I feel like the holiday season is a great

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Speaker 3: way to get the kids out on board and really

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Speaker 3: get them seeing exercise as a positive thing that the

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Speaker 3: whole family does as in a regular sort of occurrence

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Speaker 3: as well is a thing that we do to punish

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Speaker 3: ourselves because we ate too much. We do it as

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Speaker 3: a thing where we're learning to love our bodies and

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Speaker 3: we exercise because we know it's good for reason, we

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Speaker 3: feel great afterwards. Really trying to put that positive spin

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Speaker 3: on exercise, not the negative association we have to do

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Speaker 3: it because we ate too much.

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Speaker 1: And an easy way for families who are not natural movers.

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Speaker 1: You know, if it doesn't if you haven't been brought

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Speaker 1: up in a family that is overly active and it's

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Speaker 1: sort of a little bit out of your comfort zone

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Speaker 1: to take the kids and do exercise, and you find

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Speaker 1: it very stressful, particularly as kids get older and they

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Speaker 1: get more verbal and are able to tell you that

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Speaker 1: they're not keen to do that. I think you've got

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Speaker 1: to sometimes link it to an enjoyable activity. So for example,

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Speaker 1: as opposed to saying we're going to go and exercise,

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Speaker 1: you know, you might be going to the museum, or

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Speaker 1: you might be going to the aquarium or the zoo,

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Speaker 1: or to the city, whatever the activity is. But make

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Speaker 1: the activity as part of that. So take public transports

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Speaker 1: so you're more active, take their swimmers so they use

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Speaker 1: the free baths and things that are offered in the

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Speaker 1: city center. So incorporate the movement into your day and

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Speaker 1: make it an activity as opposed to just saying we

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Speaker 1: go to the park, because again, if you are not

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Speaker 1: natural movers or this isn't natural in your family, it

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Speaker 1: will only only mean more stress if you're trying to

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Speaker 1: force ten year olds out the door under the guise

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Speaker 1: of exercise. So I think I always try and link

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Speaker 1: it to something positive. You know, if I'm taking the

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Speaker 1: boys out and then overly keen, I'll say let's go

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Speaker 1: and get a veggie juice or let's go and do something,

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Speaker 1: but we walk to get there, So it just becomes

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Speaker 1: part of your day to be a lot more active,

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Speaker 1: as opposed to saying to them we're going to exercise,

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Speaker 1: because even at six they would say to me, no way.

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Speaker 1: Whereas if I you know, you've got a link at

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Speaker 1: something positive. And that's for adults truly. AM like, if

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Speaker 1: I've got my clients who struggle, I say we'll just

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Speaker 1: walk to get something for dinner, or walk to get

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Speaker 1: the coffee, or just start to slowly incorporate it rather

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Speaker 1: than looking at it as exercise as a standalone, which

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Speaker 1: can be stressful for people if as I said, it

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Speaker 1: hasn't come naturally and it's a big behavior shift to be.

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Speaker 3: In cop absolutely couldn't agree more. And I really like

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Speaker 3: to say to my clients go for moving cap shops.

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Speaker 3: Over these holiday seasons, you know, we're catching up with

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Speaker 3: a lot of friends and family we perhaps haven't seen

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Speaker 3: it in a while because of lockdown, because of COVID.

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Speaker 3: So rather than sitting in a cafe an eating cake

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Speaker 3: and coffee, grab their coffee to go and go and

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Speaker 3: actually go for a walk. It's very rare where you

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Speaker 3: might say to a friend, Hey, instead of going to

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Speaker 3: the cafe, can we actually go for a walk. I'm

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Speaker 3: sure most people would actually jump the opportunity to, you know,

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Speaker 3: do a twin one, actually have a nice coffee, gets

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Speaker 3: a movement in and actually catch up, especially getting three

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Speaker 3: benefits in one. I definitely can't coffee. It's a betterfit, Zussie.

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Speaker 3: So there's a lot of real opportunities that we can

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Speaker 3: see and put a lot of big positive spins on

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Speaker 3: things this holiday season. But socializing and family events is

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Speaker 3: absolutely an area we can get a little bit more

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Speaker 3: movement into our day hundred percent wonderful. So our next

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Speaker 3: segment for the week, Susie is really around this case study.

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Speaker 3: We saw something written up in the media about drinks

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Speaker 3: that are worse than a macas hamburger. And I know

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Speaker 3: that we've done drinks and that the energy density associated

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Speaker 3: with alcohol before, but I thought this one was more

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Speaker 3: of an important one to go back over, particularly around

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Speaker 3: this holiday season, because there are a lot of trendy drinks.

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Speaker 3: I've been jumping on TikTok lately, Susan, I've seen what's

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Speaker 3: been trending, and it's a lot of drinks. You know,

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Speaker 3: a lot of people are sort of moving away from

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Speaker 3: the standard cup of coffee or the green juices, and

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Speaker 3: they're really going towards more of the ic coffees, and

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Speaker 3: you know, a lot of the you know, the smoothies

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Speaker 3: that boost juices, and we know, we know veggies are

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Speaker 3: good for us and fruit's good for us, so a

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Speaker 3: lot of us are getting them done in large smoothies

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Speaker 3: or we're having you know, there's a big trend for

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Speaker 3: the bubble teas at the moment. I must admit I

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Speaker 3: do I do particularly like them, but they do sort

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Speaker 3: of pack a punch in terms of calories. So this

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Speaker 3: particular article was really talking about the drink that's worse

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Speaker 3: than a McDonald's burger, and the drink that they were

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Speaker 3: really referencing was a Long Island iced tea. So I'm

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Speaker 3: sure a lot of our listeners probably don't even have

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Speaker 3: this drink, But for anyone at home, if you do,

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Speaker 3: if this is your total soul food or something that

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Speaker 3: you love, it does have a pretty whopping. You know,

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Speaker 3: around four hundred calories in that drink because of the

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Speaker 3: multiple serves of alcohol in it. And it's also made

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Speaker 3: on a base of Coca Cola, I believe, so there's

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Speaker 3: quite a lot of sugar in there as well. So

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Speaker 3: not to say that you can't have it, but I

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Speaker 3: think we need to be mindful about I think just

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Speaker 3: the size of our drinks these days, Susie as a

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Speaker 3: nation and across the world, the portion sizes of things

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Speaker 3: are just so much larger than they ever used to

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Speaker 3: be when we think about what our grandparents used to

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Speaker 3: consider a couple or small server of a juicer or drink.

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Speaker 3: So I just did a quick google online and I

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Speaker 3: had one of these. One of my clients, suits who

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Speaker 3: loved before she started working with me, she loved the

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Speaker 3: Dare the double expresso iced coffee And when I look

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Speaker 3: that up, when I broke it down, she was drinking

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Speaker 3: the five hundred is just because she didn't like hot coffee,

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Speaker 3: so she's like, I really want something cold. There's four

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Speaker 3: hundred and twenty calories and one of those five hundred

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Speaker 3: meal bottles and forty five grams of sugar. And when

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Speaker 3: I sort of just discussed those numbers with her, I

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Speaker 3: was like, well, that bottle should be lasting you the

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Speaker 3: entire weekend. If it's just the caffeine that we want,

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Speaker 3: we can absolutely choose a much better choice of that,

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Speaker 3: and we can make some cold press coffee ourselves at

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Speaker 3: home and just add a little bit of milk to

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Speaker 3: that without all of the extra fat and sugar that

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Speaker 3: goes in some of those large drinks. So I think

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00:16:27,040 --> 00:16:29,080
Speaker 3: some of those, you know, just the portion sizes of

433
00:16:29,120 --> 00:16:30,760
Speaker 3: those things are important. And if you sit down at

434
00:16:30,800 --> 00:16:32,680
Speaker 3: a cafe or restaurant and you just order a standard

435
00:16:32,680 --> 00:16:35,240
Speaker 3: ice coffee with four cream milk, a little bit of cream,

436
00:16:35,240 --> 00:16:37,000
Speaker 3: and a little bit of ice cream in their SUSI again,

437
00:16:37,080 --> 00:16:39,440
Speaker 3: that's three four hundred calories, So that's sort of the

438
00:16:39,560 --> 00:16:42,080
Speaker 3: energy density of a small meal. And then most people

439
00:16:42,080 --> 00:16:44,360
Speaker 3: would add to their ice coffee a serve of cake

440
00:16:44,440 --> 00:16:46,560
Speaker 3: or some sort of treat or actually lunch as well,

441
00:16:46,640 --> 00:16:48,120
Speaker 3: or a bit of a breakfast to go with that.

442
00:16:48,240 --> 00:16:51,240
Speaker 3: So the energy density of these things really really adds up.

443
00:16:52,080 --> 00:16:54,120
Speaker 3: And just to sort of finalize this, my quick google

444
00:16:54,120 --> 00:16:56,760
Speaker 3: online for our drinks, Susie, I looked up the Boost

445
00:16:56,960 --> 00:16:59,720
Speaker 3: Caribbean Green Smoothie, So just from a marketing perspective, I

446
00:16:59,720 --> 00:17:01,720
Speaker 3: thought that one seems pretty good, pretty healthy. Most people

447
00:17:01,720 --> 00:17:03,200
Speaker 3: will jump on that one because it's like a green

448
00:17:03,240 --> 00:17:05,720
Speaker 3: smoothie that had close to three hundred calories in the

449
00:17:05,760 --> 00:17:09,159
Speaker 3: original size, and the Protein Supreme Smoothie, which, again I

450
00:17:09,160 --> 00:17:10,800
Speaker 3: think a lot of sort of our gym based goals

451
00:17:10,800 --> 00:17:12,680
Speaker 3: whose goal is to gain muscle mass, Like I love

452
00:17:12,720 --> 00:17:14,919
Speaker 3: that goal. But again, you can't be sucked into that

453
00:17:14,920 --> 00:17:18,600
Speaker 3: clever marketing because that Protein Supreme original smoothie Susie had

454
00:17:18,640 --> 00:17:21,000
Speaker 3: five hundred and fifty calories in it, Like that was

455
00:17:21,040 --> 00:17:23,639
Speaker 3: a meal for a lot of people. So some really

456
00:17:23,680 --> 00:17:26,320
Speaker 3: really big, you know, calorie bombs in some of our

457
00:17:26,480 --> 00:17:28,960
Speaker 3: favorite drinks or drinks that we might think are quite healthy.

458
00:17:29,080 --> 00:17:30,719
Speaker 3: And the last one I'm going to reference is our

459
00:17:30,760 --> 00:17:33,320
Speaker 3: milk bubble tea, So a large pearl milk bubble tea,

460
00:17:33,359 --> 00:17:35,280
Speaker 3: which is sort of the standard milk tea that a

461
00:17:35,280 --> 00:17:37,720
Speaker 3: lot of people go for over four hundred calories, and

462
00:17:37,760 --> 00:17:39,720
Speaker 3: those large cups of them as well, and you can

463
00:17:40,040 --> 00:17:42,240
Speaker 3: actually adjust them down to say no sugar in them,

464
00:17:42,240 --> 00:17:44,320
Speaker 3: were very little sugar, very little ice. They do have

465
00:17:44,400 --> 00:17:46,800
Speaker 3: those sort of recommendations, but I think the standard one

466
00:17:46,840 --> 00:17:49,080
Speaker 3: how they make it if you don't have any you know,

467
00:17:49,200 --> 00:17:51,800
Speaker 3: changes to that is over four hundred calories. So really

468
00:17:51,800 --> 00:17:54,440
Speaker 3: being mindful if you're doing that plus a lunch out

469
00:17:54,440 --> 00:17:56,919
Speaker 3: that day, you know, the energy gen zy of that

470
00:17:56,960 --> 00:17:58,600
Speaker 3: meal and across the day can really.

471
00:17:58,359 --> 00:18:01,879
Speaker 1: Add up Alienn all day about my distain for sugar

472
00:18:01,920 --> 00:18:05,520
Speaker 1: in drinks, you know, with the one I hate the most, Slurpy.

473
00:18:05,920 --> 00:18:09,240
Speaker 1: They are such David that he absolutely loves it. It

474
00:18:09,280 --> 00:18:11,479
Speaker 1: does not don't tell me David drinks Slurpy.

475
00:18:11,600 --> 00:18:13,000
Speaker 3: He gets a sugar free variety though.

476
00:18:13,280 --> 00:18:15,680
Speaker 2: So they are so popular.

477
00:18:15,960 --> 00:18:18,200
Speaker 1: And I said, when my kids were going to the

478
00:18:18,240 --> 00:18:21,240
Speaker 1: Easter show, I said to my husband, look, I don't

479
00:18:21,240 --> 00:18:23,560
Speaker 1: mind them having some treats, but no sugary drinks. Well,

480
00:18:23,600 --> 00:18:25,919
Speaker 1: of course he didn't pay one slightest bit of attention

481
00:18:26,000 --> 00:18:28,560
Speaker 1: to me, which is not in his interest long term regardless.

482
00:18:29,000 --> 00:18:31,040
Speaker 1: And they had a slurpe. Now there is like eighty

483
00:18:31,080 --> 00:18:33,680
Speaker 1: grams of sugar and some slurpies in those jumbo sizes

484
00:18:33,720 --> 00:18:36,439
Speaker 1: they've got artificial colors in them. And even they've got

485
00:18:36,600 --> 00:18:40,800
Speaker 1: the low sugar ones are better. Obviously they've got sweeteners,

486
00:18:40,800 --> 00:18:43,280
Speaker 1: they've got natural sweetness. Actually just had a look sucrelos

487
00:18:43,320 --> 00:18:46,359
Speaker 1: and arithrotol, but they've still got artificial colors in them.

488
00:18:46,680 --> 00:18:48,960
Speaker 1: So to me, they should be banned. I think sloppy

489
00:18:49,000 --> 00:18:52,199
Speaker 1: should be banned. There's such a shocking drink and so

490
00:18:52,320 --> 00:18:54,920
Speaker 1: bad for us, and particularly because they're marketed to kids

491
00:18:54,920 --> 00:18:59,080
Speaker 1: and teenagers and our highest consumers of sweetened beverages are

492
00:18:59,119 --> 00:19:01,960
Speaker 1: teenage boys. And what we know is that programs them

493
00:19:01,960 --> 00:19:04,400
Speaker 1: to seek out those sweet drinks in their lives. We've

494
00:19:04,400 --> 00:19:07,040
Speaker 1: spoken about the big juice bars in shopping centers. Again

495
00:19:07,480 --> 00:19:10,200
Speaker 1: they would claim that they're fruit juices. Well, to be honest,

496
00:19:10,240 --> 00:19:13,600
Speaker 1: they're mainly sugary concentrated fruit juices. The ones they sell

497
00:19:13,640 --> 00:19:16,439
Speaker 1: out most of are the concentrated smoothies, which again can

498
00:19:16,480 --> 00:19:19,840
Speaker 1: have sixty eighty grams of sugar preserve. And I think

499
00:19:19,880 --> 00:19:22,640
Speaker 1: that is it continues to be a problem in Australia.

500
00:19:22,680 --> 00:19:25,560
Speaker 1: I know there's been growing ranges of lower sugar varieties

501
00:19:25,640 --> 00:19:28,120
Speaker 1: or no sugar sports drinks, but on the whole it's

502
00:19:28,119 --> 00:19:30,919
Speaker 1: still the sugary ones, whether it's bubble tea, iced teas,

503
00:19:31,359 --> 00:19:36,400
Speaker 1: sports drink, the big kind of boost type smoothie drinks, slurpies.

504
00:19:36,520 --> 00:19:37,480
Speaker 2: They're just appalling.

505
00:19:37,480 --> 00:19:39,320
Speaker 1: And it's one thing I feel quite strongly about that

506
00:19:39,359 --> 00:19:41,560
Speaker 1: they have no place in the diet of children in particular.

507
00:19:42,200 --> 00:19:44,760
Speaker 1: So there's no in my mind, there's no such thing

508
00:19:44,800 --> 00:19:47,199
Speaker 1: really as a good one. They're all just extra sugars.

509
00:19:47,240 --> 00:19:50,000
Speaker 1: There's sugars we know the body doesn't compensate for. We

510
00:19:50,119 --> 00:19:53,159
Speaker 1: know in rat studies that when you feed rats a

511
00:19:53,240 --> 00:19:56,040
Speaker 1: constant stream of sugar over several hours, which is sometimes

512
00:19:56,119 --> 00:19:58,200
Speaker 1: what happens with those drinks when you're sipping on them,

513
00:19:58,520 --> 00:20:00,280
Speaker 1: that you have fat deposits in the lit they're in

514
00:20:00,320 --> 00:20:04,640
Speaker 1: the short term. So it really is a really poor

515
00:20:04,720 --> 00:20:07,800
Speaker 1: choice for anyone with glucose regulation issues or predisposition to

516
00:20:07,840 --> 00:20:11,600
Speaker 1: type two diabetes and liver issues. And yeah, I can't

517
00:20:11,600 --> 00:20:13,680
Speaker 1: say anything good about them. I think they're all despicable

518
00:20:13,720 --> 00:20:15,080
Speaker 1: and I think the less of them you have in

519
00:20:15,119 --> 00:20:18,640
Speaker 1: your diet the better, And certainly as a mum. I'm

520
00:20:18,680 --> 00:20:20,840
Speaker 1: not anal with my kid's food by any means, but

521
00:20:20,880 --> 00:20:22,879
Speaker 1: I am quite strict with sugar drinks and really try

522
00:20:22,920 --> 00:20:24,120
Speaker 1: and avoid them at all costs.

523
00:20:24,600 --> 00:20:26,280
Speaker 3: And I think the worst thing about the slurppies is

524
00:20:26,840 --> 00:20:28,440
Speaker 3: like the marketing of them as well, as you said,

525
00:20:28,440 --> 00:20:31,000
Speaker 3: they're really marketed towards the teenagers, but the fact that

526
00:20:31,040 --> 00:20:33,000
Speaker 3: they do them for a dollar. I mean, it's so

527
00:20:33,200 --> 00:20:34,959
Speaker 3: hard for people to go past the fact you can

528
00:20:34,960 --> 00:20:36,920
Speaker 3: get a large smoothie for just a dollar at seven

529
00:20:36,960 --> 00:20:37,760
Speaker 3: eleven and the.

530
00:20:37,760 --> 00:20:41,119
Speaker 1: Fast food chains too, they're despicable too. They do it

531
00:20:41,160 --> 00:20:44,080
Speaker 1: often as well as an upside get the frozen coke

532
00:20:44,200 --> 00:20:47,080
Speaker 1: or the frozen red fanter or whatever other rubbish it

533
00:20:47,160 --> 00:20:51,080
Speaker 1: is for a dollar appalling, you know, because they would

534
00:20:51,160 --> 00:20:54,560
Speaker 1: argue that they're trying to promote healthier choices, but then offering,

535
00:20:54,760 --> 00:20:56,800
Speaker 1: you know, sixty eighty grams of sugar for a dollar

536
00:20:56,920 --> 00:20:59,960
Speaker 1: is hardly health promoting. So I think in general, give

537
00:21:00,000 --> 00:21:03,240
Speaker 1: even there's strong scientific evidence we have for the role

538
00:21:03,280 --> 00:21:06,840
Speaker 1: of sugar based drinks in rapid weight gaining children adolescents

539
00:21:07,119 --> 00:21:09,399
Speaker 1: that they should, as a public health induative, be banned

540
00:21:09,920 --> 00:21:12,480
Speaker 1: because you know, they say, on one hand, they're trying

541
00:21:12,520 --> 00:21:15,159
Speaker 1: to reduce childhood obesity or make these changes to improve

542
00:21:15,200 --> 00:21:17,680
Speaker 1: a strains eating habits, and yet they're selling these drinks

543
00:21:17,680 --> 00:21:19,800
Speaker 1: for a dollar. You know what message does that send

544
00:21:19,800 --> 00:21:22,040
Speaker 1: to the young generations who don't have a lot of money.

545
00:21:22,240 --> 00:21:23,879
Speaker 1: So if they go to Maca's after school and they

546
00:21:23,880 --> 00:21:25,200
Speaker 1: can get a dollar frozen.

547
00:21:24,840 --> 00:21:25,800
Speaker 2: Coke, well of course you would.

548
00:21:26,640 --> 00:21:30,040
Speaker 1: So you know, I think that the issue is something

549
00:21:30,040 --> 00:21:31,359
Speaker 1: that we need to talk about a whole lot more

550
00:21:31,400 --> 00:21:33,160
Speaker 1: and be very clear with it. They have no place

551
00:21:33,160 --> 00:21:35,520
Speaker 1: in the diet. They're shocking for us. They have more

552
00:21:35,560 --> 00:21:37,560
Speaker 1: calories often than a meal, more sugar than we could

553
00:21:37,640 --> 00:21:40,560
Speaker 1: should consume in a day. They're heavily still marketed to

554
00:21:40,880 --> 00:21:43,760
Speaker 1: younger people. And just check what your kids are buying

555
00:21:43,800 --> 00:21:46,320
Speaker 1: after school because often they are having bubble teas or

556
00:21:46,440 --> 00:21:48,560
Speaker 1: one dollar frozen cokes and you sometimes not aware of

557
00:21:48,600 --> 00:21:50,560
Speaker 1: it because once they get into their teenagers and they're

558
00:21:50,640 --> 00:21:53,200
Speaker 1: ducking to the shops after school, well you know they're

559
00:21:53,240 --> 00:21:54,879
Speaker 1: teenagers and kids. Of course they're going to buy the

560
00:21:54,960 --> 00:21:57,280
Speaker 1: cheap option that all their friends are having. So I

561
00:21:57,280 --> 00:21:59,159
Speaker 1: think we do need to be quite vocal about it.

562
00:21:59,200 --> 00:22:00,760
Speaker 1: And as I said, I don't think they have any place.

563
00:22:00,800 --> 00:22:02,840
Speaker 1: Even the diet ones, as I said, they've got artificial

564
00:22:02,840 --> 00:22:05,760
Speaker 1: colors in them, still very very sweet. You know, David

565
00:22:05,760 --> 00:22:07,960
Speaker 1: as an adult, for example, can make that informed decision,

566
00:22:08,000 --> 00:22:10,760
Speaker 1: but teenage boys can't. And long term, you know, they're

567
00:22:10,760 --> 00:22:13,439
Speaker 1: then buying soft drinks their whole adult life. So you know,

568
00:22:13,480 --> 00:22:15,880
Speaker 1: they're foods that really need to have a strong limitation

569
00:22:16,040 --> 00:22:18,920
Speaker 1: or cost increases or make it much more challenging to

570
00:22:19,320 --> 00:22:21,399
Speaker 1: buy them, because at the moment they're easily accessible and

571
00:22:21,440 --> 00:22:22,280
Speaker 1: relatively cheap.

572
00:22:22,920 --> 00:22:24,520
Speaker 3: And even though that, having said that, like it's not

573
00:22:24,520 --> 00:22:26,360
Speaker 3: like David goes and gets it every day every week.

574
00:22:26,400 --> 00:22:27,879
Speaker 3: It really is sort of a treat for him. So

575
00:22:27,920 --> 00:22:29,919
Speaker 3: I better say that because he does ended up potti Susi,

576
00:22:30,040 --> 00:22:32,080
Speaker 3: so he is very very healthy, and the bog of

577
00:22:32,119 --> 00:22:34,720
Speaker 3: his dat is very whole food based. But you know,

578
00:22:34,800 --> 00:22:36,439
Speaker 3: I do think that the portion and slices for those

579
00:22:36,480 --> 00:22:38,000
Speaker 3: things and how they market them and the cost of

580
00:22:38,040 --> 00:22:40,360
Speaker 3: them is a poland because as you said, you know, yes,

581
00:22:40,480 --> 00:22:42,920
Speaker 3: McDonald's have made some healthy choices available in the menu,

582
00:22:42,960 --> 00:22:44,480
Speaker 3: but who's going to go and get the happy meal,

583
00:22:44,720 --> 00:22:46,720
Speaker 3: you know, with the yogurt and the fruit and the

584
00:22:46,760 --> 00:22:48,960
Speaker 3: water added. You know, mostly if you take your kids

585
00:22:48,960 --> 00:22:50,360
Speaker 3: to macas, it's a bit of a treat. The kids

586
00:22:50,359 --> 00:22:52,320
Speaker 3: don't want to pick the apple slices and the water

587
00:22:52,600 --> 00:22:54,479
Speaker 3: when the you know, the frozen fan is sitting there

588
00:22:54,520 --> 00:22:56,399
Speaker 3: for just a dollar. So I do really think that

589
00:22:56,440 --> 00:22:58,640
Speaker 3: the government needs to look at a levy or attacks

590
00:22:58,640 --> 00:23:00,880
Speaker 3: on things like soft drinks. I know they have done

591
00:23:00,880 --> 00:23:02,399
Speaker 3: that in other countries. It's more and more of a

592
00:23:02,440 --> 00:23:06,520
Speaker 3: public health I guess recommendation, but I really do think

593
00:23:06,560 --> 00:23:08,880
Speaker 3: it's up to consumers to have these discussions and start

594
00:23:08,920 --> 00:23:12,240
Speaker 3: lobbying our local governments to put some changes on that thing,

595
00:23:12,400 --> 00:23:14,119
Speaker 3: just for the sake of our kids. You know, as adults,

596
00:23:14,119 --> 00:23:16,359
Speaker 3: we can make those choices, we can have those informed

597
00:23:16,400 --> 00:23:18,440
Speaker 3: decisions because we're aware of it and if we choose

598
00:23:18,480 --> 00:23:20,520
Speaker 3: to have it, then that's our choice. But for children,

599
00:23:20,600 --> 00:23:23,000
Speaker 3: it is very addictive those amounts of sugars in colors,

600
00:23:23,040 --> 00:23:26,200
Speaker 3: particularly if they've got you know, behavior type issues as well.

601
00:23:26,240 --> 00:23:29,199
Speaker 3: The additives in there, the colors and the flavors and

602
00:23:29,200 --> 00:23:30,840
Speaker 3: that sort of thing can be a real issue from

603
00:23:30,840 --> 00:23:32,480
Speaker 3: a behavior based perspective as well.

604
00:23:32,560 --> 00:23:34,680
Speaker 1: And just we're not talking about fast food chains today,

605
00:23:34,680 --> 00:23:36,760
Speaker 1: but just as it offside, if you go and buy

606
00:23:36,760 --> 00:23:39,439
Speaker 1: Happy Meal and opt for the healthier choices. So if

607
00:23:39,480 --> 00:23:43,040
Speaker 1: you add the salad and for example, opt for the apple,

608
00:23:43,720 --> 00:23:46,560
Speaker 1: the cost of the Happy Meal of doubles. So one

609
00:23:46,640 --> 00:23:48,560
Speaker 1: of my little boys, when I do buy Happy Meal,

610
00:23:48,600 --> 00:23:50,600
Speaker 1: and I do at times I get them, one gets

611
00:23:50,600 --> 00:23:53,720
Speaker 1: a cheese burger with a sparkling water. The other one

612
00:23:53,800 --> 00:23:56,840
Speaker 1: likes nuggets with a salad and a spark and it's

613
00:23:56,880 --> 00:23:57,600
Speaker 1: double the price.

614
00:23:57,680 --> 00:23:58,360
Speaker 2: So it's four.

615
00:23:58,200 --> 00:24:00,440
Speaker 1: Dollars ninety or something for the plain line. It cost

616
00:24:00,480 --> 00:24:02,080
Speaker 1: me ten dollars to get the other one, the one

617
00:24:02,080 --> 00:24:04,960
Speaker 1: with the salad. Like, how is that promoting healthy options?

618
00:24:05,040 --> 00:24:07,160
Speaker 3: They really do the absolute bare minimum.

619
00:24:07,240 --> 00:24:10,520
Speaker 1: Yeah, so let's not let's be honest about what goes on.

620
00:24:10,600 --> 00:24:13,440
Speaker 1: It's a lot of token ism, unfortunately. So for families

621
00:24:13,440 --> 00:24:15,240
Speaker 1: on a budget, why would you add five dollars for

622
00:24:15,280 --> 00:24:16,640
Speaker 1: the salad to make a healthier choice.

623
00:24:16,640 --> 00:24:17,280
Speaker 2: Of course you wouldn't.

624
00:24:17,320 --> 00:24:18,720
Speaker 3: You could just make the salad at home yourself.

625
00:24:18,840 --> 00:24:20,720
Speaker 1: Even I think twice, I think, Jesus, do I want

626
00:24:20,760 --> 00:24:23,800
Speaker 1: to pay four dollars for a salad? You know McDonald's

627
00:24:23,800 --> 00:24:27,159
Speaker 1: so one hundred percent in a lot of it's token ism,

628
00:24:27,200 --> 00:24:28,480
Speaker 1: and I think we're in a position to be able

629
00:24:28,520 --> 00:24:31,199
Speaker 1: to call it thought it is. Yes, all right, well

630
00:24:31,280 --> 00:24:33,360
Speaker 1: let's get off our little high horse now, Aliann. Let's

631
00:24:33,400 --> 00:24:37,760
Speaker 1: keep it positive and talking about liquids. Actually, and a

632
00:24:37,840 --> 00:24:42,560
Speaker 1: question that comes up quite often with clients. Definitely at

633
00:24:42,560 --> 00:24:44,399
Speaker 1: the end of all my client concepts, I have this question,

634
00:24:44,440 --> 00:24:47,439
Speaker 1: and it's asking about, actually, how much water do we

635
00:24:47,520 --> 00:24:51,360
Speaker 1: need per day? Because I guess we've often heard six

636
00:24:51,440 --> 00:24:54,000
Speaker 1: eight glasses a day. Sometimes we hear two leaders there

637
00:24:54,040 --> 00:24:56,119
Speaker 1: is a bit of a default, But what is the

638
00:24:56,160 --> 00:24:58,399
Speaker 1: actual science say? Now, if I was going back to

639
00:24:58,520 --> 00:25:02,320
Speaker 1: scientific recommendations back to UNI days, the reference I've always

640
00:25:02,359 --> 00:25:05,080
Speaker 1: worked off lean is between thirty five and forty five

641
00:25:05,119 --> 00:25:09,359
Speaker 1: million liters per kilo of body weight, So the average

642
00:25:09,359 --> 00:25:11,639
Speaker 1: person that will come in anywhere between a liter up

643
00:25:11,640 --> 00:25:14,040
Speaker 1: to two liters. But I think what we do need

644
00:25:14,080 --> 00:25:16,480
Speaker 1: to stress is that we also do get a significant

645
00:25:16,480 --> 00:25:19,479
Speaker 1: proportion of fluid from the foods that we're eating. So

646
00:25:19,640 --> 00:25:22,840
Speaker 1: if you're having high water content foods things like your vegetables,

647
00:25:22,880 --> 00:25:25,399
Speaker 1: your fruits, you do pull some fluid from that. So

648
00:25:25,440 --> 00:25:28,080
Speaker 1: the recommendation for water is off. You can sort of

649
00:25:28,160 --> 00:25:30,119
Speaker 1: use the veggies et cetera a little bit in it,

650
00:25:30,560 --> 00:25:33,480
Speaker 1: or take the water, for example, in tea as well

651
00:25:33,520 --> 00:25:35,560
Speaker 1: to add it up. So when I'm saying in a

652
00:25:35,600 --> 00:25:39,080
Speaker 1: practical sense for clients, I will say, I want you

653
00:25:39,119 --> 00:25:41,480
Speaker 1: to have at least a liter of clear fluid a

654
00:25:41,560 --> 00:25:44,680
Speaker 1: day at least, and then an extra save five hundred

655
00:25:44,720 --> 00:25:48,280
Speaker 1: mil for every hour of high intensity training, because I

656
00:25:48,280 --> 00:25:50,600
Speaker 1: think sometimes it's a bit more achievable, particularly for people

657
00:25:50,640 --> 00:25:52,720
Speaker 1: who aren't big water drinkers. And I also will stress

658
00:25:52,760 --> 00:25:55,720
Speaker 1: that they can use their tea to make up those levels.

659
00:25:56,359 --> 00:25:58,440
Speaker 1: And what do you say, what are your recommendations?

660
00:25:58,880 --> 00:26:00,480
Speaker 3: I was just thinking back to my coll days at

661
00:26:00,520 --> 00:26:01,760
Speaker 3: the hospital or I used to do a lot of

662
00:26:01,800 --> 00:26:04,040
Speaker 3: work in sort of the surgical population that I see you,

663
00:26:04,359 --> 00:26:06,480
Speaker 3: where a lot of patients were intubated. They couldn't that

664
00:26:06,560 --> 00:26:08,320
Speaker 3: you know, they had tubes down them to feed them

665
00:26:08,320 --> 00:26:10,120
Speaker 3: and give them fluids. We used to sort of work

666
00:26:10,160 --> 00:26:12,840
Speaker 3: on about twenty five to thirty miles per kilo per day,

667
00:26:13,040 --> 00:26:14,800
Speaker 3: So if you were sort of an eighty kilo adult,

668
00:26:14,800 --> 00:26:17,600
Speaker 3: you'd roughly need about two point four leaders of fluid

669
00:26:17,640 --> 00:26:20,399
Speaker 3: a day. That's obviously taking into account and bedbound hospital patients.

670
00:26:20,400 --> 00:26:22,280
Speaker 3: They're not active, they're not up in the sunshine. You

671
00:26:22,320 --> 00:26:25,240
Speaker 3: have air conditions are hospital Sorry, hospitals are air conditioned,

672
00:26:25,640 --> 00:26:27,879
Speaker 3: and these clients aren't really moving about. These patients are

673
00:26:27,960 --> 00:26:30,639
Speaker 3: very unwell. So that's the sort of bare minimum. But

674
00:26:30,680 --> 00:26:32,160
Speaker 3: what I like to say to my clients as well,

675
00:26:32,160 --> 00:26:33,720
Speaker 3: as it's not just water, Like I think we get

676
00:26:33,720 --> 00:26:35,719
Speaker 3: so obsessed about water, we do forget about that the

677
00:26:35,720 --> 00:26:37,960
Speaker 3: fluid and other foods. You know, yes, it's water, but

678
00:26:38,000 --> 00:26:40,639
Speaker 3: it's also soup, it's yoga, it's tea, it's clustered. It

679
00:26:40,680 --> 00:26:43,200
Speaker 3: all counts, and I think it really depends on the person.

680
00:26:43,280 --> 00:26:45,560
Speaker 3: For healthy adult, I generally like to say to my clients,

681
00:26:45,920 --> 00:26:47,359
Speaker 3: I like to push them up to a lider and

682
00:26:47,400 --> 00:26:49,400
Speaker 3: a half of pure water, and then I say, I'm

683
00:26:49,400 --> 00:26:50,679
Speaker 3: more than happy if you make up the rest of

684
00:26:50,680 --> 00:26:53,040
Speaker 3: that with a bit of sparkling, you know, an occasional

685
00:26:53,160 --> 00:26:55,320
Speaker 3: diet lemonade off, that's something they enjoy, a little bit

686
00:26:55,359 --> 00:26:58,120
Speaker 3: of kombucha, you know, your tea and coffee obviously counts

687
00:26:58,160 --> 00:27:01,160
Speaker 3: towards that as well. I'm myself, so I joke with David,

688
00:27:01,160 --> 00:27:03,239
Speaker 3: I call myself a camel. I could easily have three

689
00:27:03,320 --> 00:27:05,280
Speaker 3: four liters of water a day, but I'm six foot tall,

690
00:27:05,320 --> 00:27:08,159
Speaker 3: I'm breastfeeding and I'm active, so you know, my requirements

691
00:27:08,240 --> 00:27:10,560
Speaker 3: a lot higher than the average adult, I would say,

692
00:27:10,920 --> 00:27:13,000
Speaker 3: But I certainly have always been a water drinker. It's

693
00:27:13,000 --> 00:27:15,080
Speaker 3: something that I've always done regularly. If I don't drink

694
00:27:15,080 --> 00:27:17,119
Speaker 3: a lot of water, actually get really bad headaches. So

695
00:27:17,400 --> 00:27:20,400
Speaker 3: I'm upwards of well over three lids most days. Sometimes

696
00:27:20,400 --> 00:27:22,480
Speaker 3: if it's summer and I'm active and I'm sweating, I'd

697
00:27:22,480 --> 00:27:24,880
Speaker 3: be probably over four leads as well. So I really

698
00:27:24,960 --> 00:27:27,080
Speaker 3: do like too much water can be a bad thing

699
00:27:27,119 --> 00:27:28,920
Speaker 3: as well, Like if you're pushing up over those sort

700
00:27:28,920 --> 00:27:30,639
Speaker 3: of you know, four or five liters a day and

701
00:27:30,640 --> 00:27:33,359
Speaker 3: you're not needing that much, it can actually, you know,

702
00:27:33,400 --> 00:27:35,679
Speaker 3: flood your cells and drop some of levels of electrolytes.

703
00:27:35,720 --> 00:27:37,960
Speaker 3: So more water is not actually a good thing. Too

704
00:27:38,040 --> 00:27:41,040
Speaker 3: much can be dangerous from a clinical perspective. But I

705
00:27:41,040 --> 00:27:42,800
Speaker 3: really do think for most of my clients, I'm sort

706
00:27:42,800 --> 00:27:44,640
Speaker 3: of around that a leader, a leader and a half

707
00:27:44,680 --> 00:27:47,240
Speaker 3: of pure water and then making up the majority more

708
00:27:47,280 --> 00:27:49,720
Speaker 3: with your fluid. But I do feel like it's something

709
00:27:49,720 --> 00:27:51,720
Speaker 3: that I feel. I feel water. I feel about this

710
00:27:51,840 --> 00:27:53,800
Speaker 3: very strongly, the way you feel about soft drink, Susy.

711
00:27:53,960 --> 00:27:55,760
Speaker 3: If my clients say to me. I don't like water.

712
00:27:55,840 --> 00:27:57,640
Speaker 3: I don't like the taste of it. I don't care.

713
00:27:57,720 --> 00:27:59,400
Speaker 3: I just sort of say, stuck it up. You're an adult.

714
00:27:59,480 --> 00:28:01,359
Speaker 3: Sometimes we have to do things that we don't like.

715
00:28:01,440 --> 00:28:03,840
Speaker 3: And water for my clients isn't absolute non negotiable. I

716
00:28:03,840 --> 00:28:05,119
Speaker 3: don't care if I don't like it, You're going to

717
00:28:05,200 --> 00:28:06,720
Speaker 3: drink it. You're going to get it in. And that's

718
00:28:06,720 --> 00:28:09,000
Speaker 3: something that I feel strongly about, Susie. With my vegies

719
00:28:09,040 --> 00:28:11,600
Speaker 3: and with my water, you cannot live a healthy diet

720
00:28:11,640 --> 00:28:14,640
Speaker 3: or have a healthy lifestyle without getting in water or vegetables.

721
00:28:14,680 --> 00:28:16,040
Speaker 3: I don't care if you don't like it, You're going

722
00:28:16,080 --> 00:28:17,760
Speaker 3: to eat it anyway because it's good for you, and

723
00:28:17,840 --> 00:28:20,000
Speaker 3: your taste works will adapt and it will change over time,

724
00:28:20,040 --> 00:28:22,280
Speaker 3: so you will generally start to enjoy I know that

725
00:28:22,320 --> 00:28:24,920
Speaker 3: probably sounds a little bit harsh, but water and vegetables

726
00:28:24,920 --> 00:28:27,280
Speaker 3: are my absolute non negotiable. It's just like you're strict

727
00:28:27,320 --> 00:28:29,680
Speaker 3: with your sugar drink, Susie. I'm I'm you know, I

728
00:28:29,720 --> 00:28:31,679
Speaker 3: whipped the cane in terms of my water intake for

729
00:28:31,720 --> 00:28:33,920
Speaker 3: my clients, don't. I don't want them having less and

730
00:28:34,000 --> 00:28:36,400
Speaker 3: leaders of you know, just sparkling water and sugar free

731
00:28:36,400 --> 00:28:38,000
Speaker 3: soft drinks and that sort of thing each day to

732
00:28:38,000 --> 00:28:40,240
Speaker 3: get up their fluid requirements. They need to get in

733
00:28:40,280 --> 00:28:42,800
Speaker 3: a good base of actual fluid and water.

734
00:28:43,040 --> 00:28:45,280
Speaker 1: There's two things that have sprung to mind since you've

735
00:28:45,440 --> 00:28:49,000
Speaker 1: been very clear on your requirements as a client. First,

736
00:28:49,000 --> 00:28:52,400
Speaker 1: I would say that I feel the pain of when

737
00:28:52,400 --> 00:28:54,040
Speaker 1: I was younger as to drink a lot of water too,

738
00:28:54,720 --> 00:28:56,200
Speaker 1: but it was when I went to the hospital, so

739
00:28:56,240 --> 00:28:58,680
Speaker 1: I go to the toilet all the time. But now

740
00:28:58,720 --> 00:29:01,040
Speaker 1: that I'm often really busy with the kids in the car,

741
00:29:01,120 --> 00:29:03,320
Speaker 1: I have to be honest, can be really painful. You

742
00:29:03,360 --> 00:29:04,560
Speaker 1: have to go to the toilet all the time you

743
00:29:04,680 --> 00:29:06,480
Speaker 1: drink a lot, so I do feel you when you've

744
00:29:06,440 --> 00:29:09,600
Speaker 1: got to time it so it's easier. So I find sometimes,

745
00:29:09,960 --> 00:29:12,520
Speaker 1: you know, maybe getting through a five hundred six hundred

746
00:29:12,520 --> 00:29:14,920
Speaker 1: mel bottle through the day slowly, but then when you

747
00:29:14,960 --> 00:29:17,280
Speaker 1: get home from work, having a glass of sparkling water

748
00:29:17,320 --> 00:29:19,320
Speaker 1: and then more at dinner is a way to make

749
00:29:19,360 --> 00:29:21,040
Speaker 1: it up when you're at home and can access the

750
00:29:21,080 --> 00:29:23,200
Speaker 1: bathroom easier. So I'm feeling all the ladies there who

751
00:29:23,240 --> 00:29:24,800
Speaker 1: struggle with going to the toilet too.

752
00:29:24,680 --> 00:29:25,800
Speaker 2: Often when you're busy.

753
00:29:26,240 --> 00:29:28,840
Speaker 1: But I do say that clients can use soda or

754
00:29:28,880 --> 00:29:31,400
Speaker 1: sparkling or plane. I don't put a limit on what

755
00:29:31,560 --> 00:29:34,240
Speaker 1: type because I think if you prefer sparkling or soda water,

756
00:29:34,280 --> 00:29:36,440
Speaker 1: I don't have an issue with that. Contrary to popular belief,

757
00:29:36,480 --> 00:29:38,120
Speaker 1: soda water doesn't have a lot of salts. Got a

758
00:29:38,160 --> 00:29:41,120
Speaker 1: little bit, but nothing significant and compared to the benefits

759
00:29:41,160 --> 00:29:43,680
Speaker 1: of the fluid. And I will let my clients also

760
00:29:43,760 --> 00:29:46,320
Speaker 1: use herbal tea to make up those fluid amounts or

761
00:29:46,360 --> 00:29:48,600
Speaker 1: count their tea. But yeah, I sort of work off

762
00:29:48,600 --> 00:29:50,600
Speaker 1: one or two bottles of water in some form per

763
00:29:50,680 --> 00:29:52,800
Speaker 1: day and then making sure you're getting enough oddly. And

764
00:29:52,840 --> 00:29:54,520
Speaker 1: the other thing I'll check is if they're going to

765
00:29:54,560 --> 00:29:57,720
Speaker 1: the bathroom regularly, because of course, dehydration really affects the

766
00:29:57,760 --> 00:30:01,320
Speaker 1: digestive system. If you'll constipated and your fluid intake is low,

767
00:30:01,360 --> 00:30:03,520
Speaker 1: that can be a real problem or coming into the

768
00:30:03,520 --> 00:30:05,840
Speaker 1: winter months. Of course, hot drinks can be great, but

769
00:30:05,880 --> 00:30:08,800
Speaker 1: also soup, a big a broth type soup or veggie

770
00:30:08,800 --> 00:30:10,560
Speaker 1: based sou It's a great way to increase your fluid

771
00:30:10,640 --> 00:30:13,120
Speaker 1: intake if you're not really feeling thirsty, but I'm with you,

772
00:30:13,120 --> 00:30:14,600
Speaker 1: a certain amount of water it has to go in.

773
00:30:14,800 --> 00:30:17,280
Speaker 1: So yeah, I feel you you know, vegetables and water. Absolutely,

774
00:30:17,320 --> 00:30:19,520
Speaker 1: it's the basis for good health and well being. So

775
00:30:19,800 --> 00:30:22,080
Speaker 1: fair enough that you've got your strict guidelines out there,

776
00:30:22,200 --> 00:30:23,520
Speaker 1: land hats off to you.

777
00:30:23,880 --> 00:30:25,520
Speaker 3: And I was going to say that, you know, fluid

778
00:30:25,600 --> 00:30:27,560
Speaker 3: or chrommas, they are so different to every person. I've

779
00:30:27,560 --> 00:30:29,360
Speaker 3: had some clients who, you know, they're absolutely okay with

780
00:30:29,400 --> 00:30:31,080
Speaker 3: eight hundred, you know, two bottles of water a day,

781
00:30:31,120 --> 00:30:33,640
Speaker 3: whereas the other ladies who are very tall, very active,

782
00:30:33,840 --> 00:30:36,000
Speaker 3: or might have more of those high appoo conditions where

783
00:30:36,000 --> 00:30:38,280
Speaker 3: they need three four plus leaders a day. So if

784
00:30:38,280 --> 00:30:41,480
Speaker 3: you've got a condition that requires more water something like

785
00:30:41,600 --> 00:30:45,080
Speaker 3: perhaps diarrhea predominant IBS or you know you're going multiple

786
00:30:45,080 --> 00:30:46,560
Speaker 3: times a day to the bathroom, or you've got a

787
00:30:46,600 --> 00:30:49,080
Speaker 3: high output stoma, you're going to need to replace more

788
00:30:49,120 --> 00:30:51,280
Speaker 3: and actually take more in or if you have a

789
00:30:51,280 --> 00:30:53,440
Speaker 3: condition that needs less fluid, or you need to monitor

790
00:30:53,480 --> 00:30:56,640
Speaker 3: your fluid very closely, such as heart failure that you know,

791
00:30:56,720 --> 00:30:58,719
Speaker 3: a lot of clients actually need to monitor their fluid

792
00:30:58,720 --> 00:31:01,520
Speaker 3: balance to know dioretics that they actually need to take

793
00:31:01,560 --> 00:31:04,000
Speaker 3: in order to keep their you know, heart at at

794
00:31:04,040 --> 00:31:06,200
Speaker 3: a good level. As well, So I think it's important

795
00:31:06,200 --> 00:31:09,520
Speaker 3: to consider clinical conditions, so we can't necessarily say this

796
00:31:09,560 --> 00:31:11,760
Speaker 3: is a requirement for all adults. It's definitely a decision

797
00:31:11,760 --> 00:31:13,640
Speaker 3: that you need to sort of make with your adoptive.

798
00:31:13,720 --> 00:31:17,200
Speaker 3: But I think drinking to thirst sometimes isn't the best indication. Sure,

799
00:31:17,280 --> 00:31:19,200
Speaker 3: if you're thirst you should be drinking. But I think

800
00:31:19,240 --> 00:31:20,920
Speaker 3: for a lot of people who are busy, who are

801
00:31:21,360 --> 00:31:23,680
Speaker 3: you know, mums or you know, have those busy, high

802
00:31:23,720 --> 00:31:25,600
Speaker 3: pressure jobs, or you might be sitting at a conference

803
00:31:25,640 --> 00:31:27,920
Speaker 3: room for hours on end, it is difficult to get

804
00:31:27,920 --> 00:31:29,960
Speaker 3: fluid in because leaving the boardroom for three or four

805
00:31:30,080 --> 00:31:31,920
Speaker 3: times to use the bathroom is going to be you know,

806
00:31:32,000 --> 00:31:35,320
Speaker 3: quite frowned upon unfortunately. So definitely pick I like your ideas,

807
00:31:35,320 --> 00:31:37,440
Speaker 3: Susie Wee can pick different times throughout the day to

808
00:31:37,480 --> 00:31:39,960
Speaker 3: get that water in. But I do generally think, you know,

809
00:31:40,000 --> 00:31:42,160
Speaker 3: if it's somewher and it's hot and you're active, have more.

810
00:31:42,280 --> 00:31:44,240
Speaker 3: If it's winter, it's cool, you have a desk job,

811
00:31:44,240 --> 00:31:46,000
Speaker 3: you're not really moving that much, you don't have to

812
00:31:46,040 --> 00:31:47,719
Speaker 3: have as much a There's no right or wrong, but

813
00:31:47,840 --> 00:31:49,760
Speaker 3: herbal tea is definitely one thing that I do sort

814
00:31:49,760 --> 00:31:51,200
Speaker 3: of say to my clients, this is a great thing

815
00:31:51,240 --> 00:31:53,520
Speaker 3: to get in because it is really packful of antioxidants.

816
00:31:53,520 --> 00:31:55,240
Speaker 3: As long as you're just putting hot water into it.

817
00:31:55,280 --> 00:31:57,720
Speaker 3: You're not adding different types of sugars or sweetness or

818
00:31:57,720 --> 00:32:00,400
Speaker 3: honey into those herbal teas. As long as it's pure

819
00:32:00,440 --> 00:32:02,640
Speaker 3: tea bag and water, then that's absolutely a good way

820
00:32:02,640 --> 00:32:04,080
Speaker 3: to get that in. Bearing in mind that a lot

821
00:32:04,080 --> 00:32:06,239
Speaker 3: of herbal teas can actually have caffeine as well as

822
00:32:06,240 --> 00:32:07,800
Speaker 3: if you send it in and you're having a couple

823
00:32:07,800 --> 00:32:10,120
Speaker 3: of cups of green tea six seven, eight pm at

824
00:32:10,200 --> 00:32:12,880
Speaker 3: night and then having problems sleeping, that's perhaps a reason

825
00:32:12,920 --> 00:32:13,600
Speaker 3: why as well.

826
00:32:14,360 --> 00:32:16,680
Speaker 1: All Right, Well, on that note, that's the end of

827
00:32:16,680 --> 00:32:19,160
Speaker 1: the Nutrition Couch podcast for another week. If you haven't

828
00:32:19,160 --> 00:32:21,920
Speaker 1: done so already, don't forget to subscribe to have this

829
00:32:22,040 --> 00:32:25,600
Speaker 1: delivered every Sunday and Wednesday morning. For our product Drog segment,

830
00:32:26,160 --> 00:32:27,959
Speaker 1: we'd love to hear from you on social We love

831
00:32:28,000 --> 00:32:31,000
Speaker 1: when you post images of you listening to us, so

832
00:32:31,040 --> 00:32:32,719
Speaker 1: feel free to do that and we'll tag you at

833
00:32:32,720 --> 00:32:35,440
Speaker 1: our posts. And we love to also get your questions

834
00:32:35,440 --> 00:32:38,080
Speaker 1: and feedback, so feel free to message us and we

835
00:32:38,160 --> 00:32:40,920
Speaker 1: will see you on Wednesday for our weekly product review.

836
00:32:41,200 --> 00:32:43,160
Speaker 2: Have a great week, Catch you guys next week.