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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 throughout the

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Speaker 1: holiday period. So in today's episode of The Nutrition Couch,

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Speaker 1: we discuss how you can enjoy the Easter celebrations while

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Speaker 1: still keeping your diet and exercise on track. Hi, I'm

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Speaker 1: Susie Burrow and I'm Lee and Wood and as two

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Speaker 1: of us, Jay is leading dieticians who specialize in evidence

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Speaker 1: based nutrition. We bring you The Nutrition Couch, a bi

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Speaker 1: weekly chat on everything that is new in the world

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Speaker 1: of food, diets.

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Speaker 2: 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.

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Speaker 2: How 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, selllebration.

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Speaker 3: We just missed Christmas by two days. She was born

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Speaker 3: two days after Christmas, so this is the first little

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Speaker 3: sort of a big celebration, I guess. So for Easter,

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Speaker 3: we generally just do a lot with family. So we're

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Speaker 3: going up the coast to visit David's dad, David's family,

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Speaker 3: and we'll spend some time at the beach with them,

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Speaker 3: which is lovely. Then we'll come back down and we'll

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

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Speaker 3: family as well for sort of Easter Sunday, and we'll

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Speaker 3: have a lovely a lovely lunch together, I think, or

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

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

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Speaker 3: has milk at the moment, she's just breastperd so she

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Speaker 3: can't eat chocolate. She hasn't started sellas yet, so I've

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

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Speaker 3: 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: either 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.

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Speaker 2: So what I do is I let.

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Speaker 1: Them have someone on the day and then I kind

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

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Speaker 1: 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 Lyn's one of my favorite types of chocolate.

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Speaker 2: I just love.

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Speaker 3: I think your are the level you don't love limp right,

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Speaker 3: like I love. It's like smooth and it's cream and

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Speaker 3: it kind of melts in your mouth. And I was

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Speaker 3: at and we always sort of chat about how we

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Speaker 3: should do more. I guess Audi segments on the Pott

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Speaker 3: Susie because it's really affordable for a lot of families

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Speaker 3: and I don't really shop there, but I have been

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

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Speaker 3: products we can introduce on the Nutrition Couch, and I

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Speaker 3: found these Audi Easter eggs Susy and I don't have

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Speaker 3: a picture in front of me, but they're the I

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

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

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Speaker 3: with some Easter eggs. They're super affordable, Susie. I think

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Speaker 3: they were like maybe two or three dollars for the packet,

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Speaker 3: and they're small Easter eggs with the portion size is

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Speaker 3: perfect and I love the hazel nut once. They do

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Speaker 3: a milk chocolate variety of them and also a dark

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

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Speaker 3: on our Instagram to show our listeners. But I'm obsessed.

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Speaker 3: These are my favorite types of Easter eggs. I'm not

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Speaker 3: a big sort of Easter chocolate person. I much rather

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

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Speaker 3: that's really all tobler Ro and I really really enjoy

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

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Speaker 3: But these Easter eggs that I have picked up at Audi,

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Speaker 3: they're affordable, there are small portion size, so it's just

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Speaker 3: a perfect to be just one a little bit of

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

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Speaker 3: of Easter egg. They're not a huge portion of them,

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Speaker 3: and I love the nuttiness from the hazel nut flavor

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

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

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Speaker 3: 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 2: Well, I think it.

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Speaker 1: Lends itself to what we wanted to chat about, which

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Speaker 1: is about really concentrating on the chocolate that you enjoy

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Speaker 1: most rather than mindless munching everything.

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Speaker 2: That crosses your path.

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Speaker 1: Because I'm a bit like you, my absolute favorite is

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Speaker 1: the ferrerorashare hazel up praleine type eggs. I've got a

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Speaker 1: little one, and I love like the bunny. So often

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Speaker 1: I'll get given quite a lot, but I'll tend to

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Speaker 1: put that in the cupboard and sometimes I'll melt it

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Speaker 1: down later or use it in baking. But I'll always

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Speaker 1: buy myself that little Ferrero to share bunny. I love that,

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Speaker 1: and I'll have that as my sort of Easter treat

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Speaker 1: to myself. So I think that sort of lends itself,

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Speaker 1: as I said, to what I wanted to talk about today,

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Speaker 1: which is it's not about abstaining from treats.

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Speaker 2: It's a special time.

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Speaker 1: The issue I have with Easter is that it goes

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Speaker 1: on for weeks, so people have such a huge amount

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Speaker 1: of chocolate in the house. They keep it within easy reach.

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Speaker 1: They're having showbags in some instances, and the volumes are enormous,

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Speaker 1: and you just it 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.

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Speaker 2: What I would suggest is.

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Speaker 1: Really thinking about what type of chocolate you enjoy most,

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Speaker 1: whether it's a Cabri Bunny, whether it's you know, a

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Speaker 1: special packet like you've described your lint buddy, whatever you love,

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Speaker 1: have it enjoyed and then move on. So it's not

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Speaker 1: the one day off events or the chocolate on Easter

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Speaker 1: that causes the problem. It's the fact when it easter

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Speaker 1: to goes for multiple weeks and we must stress. For kids,

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Speaker 1: it's just way too much. You know, they do gain

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Speaker 1: weight and now kids do have often weight issues in

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Speaker 1: childhood because of over consumption, because they get used to

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Speaker 1: this volume of treats being around all the time. So

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Speaker 1: as a parent, feel comfortable to put it away and

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Speaker 1: then you can always bring it out at a later

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Speaker 1: date or as I said, use it in baking, or

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Speaker 1: if you're having a dinner party, melt it down and

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Speaker 1: have a chocolate fon do with fruit. There's lots of

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Speaker 1: ways you can use it really strategically without wasting it.

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Speaker 1: But you don't have to eat it just because it's there,

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Speaker 1: because I think the worst for me Leian is the

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Speaker 1: mindless munching where we keep the plate or the bowl

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Speaker 1: of little leg on the table, and we know from

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Speaker 1: behavioral research you will eat double the volume of food

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Speaker 1: if it's in easy reach or in sight, so you

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Speaker 1: will just keep eating those eggs, whether you feel like

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Speaker 1: them or not, just because they're there. And of course,

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Speaker 1: what happens with intensely sweet foods and foods that are

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Speaker 1: high and fat, it primes the brain to want more

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Speaker 1: and more, which is why you can get into a

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Speaker 1: habit of not only having one Timtam two three in

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Speaker 1: a packet, because it's that programming effect over time. So

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Speaker 1: it's not about not enjoying your Easter treats today and

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Speaker 1: over the Easter holiday period. It's about making sure the

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Speaker 1: Easter holiday period doesn't go on for weeks at a

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Speaker 1: time and you get it out of sight, because out

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Speaker 1: of sight out of mind, and that will get you

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Speaker 1: back on track with your goals. And the other thing

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Speaker 1: I do, actually when I've got quite a lot for

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Speaker 1: the boys is in their lunch box, I might put

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Speaker 1: one or two little legs, you know when they go

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Speaker 1: out to scool over so and they love that and

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Speaker 1: it's using it strategically, but it means they haven't eaten

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Speaker 1: them all at once and had that huge load of

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Speaker 1: 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: treat and it can still be part of a healthy,

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Speaker 3: balanced diet. Like we're absolutely not saying on the nutrition

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Speaker 3: caps that you can't have chocolate, particularly if you're go

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Speaker 3: is bad loss. But I think even if your goal

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Speaker 3: is just to maintain a healthy life style and a

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Speaker 3: healthy diet, which I think that should be every single

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Speaker 3: person's goal, right, Susie, that you know it's still about balance.

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Speaker 3: Just because you might be a healthy weight or just

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Speaker 3: because your goal might even be weightcane, we still don't

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Speaker 3: want to put a ton of foods into our body

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Speaker 3: which aren't necessarily good for us. So I do really

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Speaker 3: think balance is key and watch the things like like

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Speaker 3: for me, Susie, I'm not a hot gross bund fan.

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Speaker 3: And we've had hot gross Bunds in the house for

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Speaker 3: months now because other people in my household really enjoy them,

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Speaker 3: but I don't really like It's not something that I'm

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Speaker 3: really you know, just because it's there in front of me.

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Speaker 3: I really sort of taught myself if I'm going to

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Speaker 3: have something that's not necessarily good for me, I want

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Speaker 3: to make sure that I absolutely enjoy it. So you

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Speaker 3: really ask yourself those questions. Don't just eat it because

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Speaker 3: you know, maybe I like to talk to my clients

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

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Speaker 3: absolutely love and that make your you just make your

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Speaker 3: soul happy from having them. And I know that David,

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Speaker 3: for example, loves hot gross bunds, so we've been buying

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Speaker 3: them for him. But for me, they're not They're not

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Speaker 3: my thing. I'd much rather some of those little hazel

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Speaker 3: and not Easter eggs that I was telling you about,

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Speaker 3: or you know, have a little bit of ice cream

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Speaker 3: or something like that. Or I'm a big fan of

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Speaker 3: my red Rock daily potato chips, where he's not really

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Speaker 3: you know that as much, you'd much rather havey hot

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Speaker 3: gross bun So it's really important that You're not just

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Speaker 3: eating food so that other people in your household love

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Speaker 3: if you're not particularly attached it or you don't absolutely

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Speaker 3: love it as well. So really be a little bit

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Speaker 3: more picky and choosy with your foods. I guess this

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Speaker 3: Easter time, and remember that there's plenty of room for

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Speaker 3: balance as well. Just because it's good Friday or Easter

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Speaker 3: Sunday doesn't mean that we can't sit down to a

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Speaker 3: really good, nourishing start to breakfast. You know, we don't

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Speaker 3: have to eat all about Easter eggs all at once

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Speaker 3: on Christmas Day because all we're going to do is

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Speaker 3: feel sick by the time it hits nine or ten

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Speaker 3: o'clock in the morning, and that's not a great way

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Speaker 3: to feel. So still really aim to find balance within

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Speaker 3: your meals. Aim to create Particularly in Australia, the weather's

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Speaker 3: still quite you know, lovely and warm. I guess I'm

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Speaker 3: up here in Brisbane, so it really depends on where

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Speaker 3: you are located. But it's still a great time to

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Speaker 3: have some beautiful fresh seafood and some lovely fresh salads,

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Speaker 3: and of course we can balance it out with a

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Speaker 3: little bit of extra chocolate and Easter eggs. But we

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Speaker 3: don't have to start our day with chocolate and then

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Speaker 3: pancakes and then have you know, fried fish and chips

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Speaker 3: for lunch, and then more chocolates, and then ordering pizza

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Speaker 3: for dinner and more chocolates, because we're just going to

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Speaker 3: end Easter feeling absolutely awful. So I think a lot

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Speaker 3: of fresh home cooking, using a lot of beautiful quality ingredients,

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Speaker 3: fresh herbs and splices and seafoods and salads is really

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Speaker 3: the way to go. And then balance that with a

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Speaker 3: sprinkle of little soul foods throughout your day as well.

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Speaker 3: I think is the best way to nourish your family,

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Speaker 3: to feel great within yourself, and to enjoy the holiday

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Speaker 3: 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 focus 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 ceasting 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 queue 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 that 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, Susie, 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 Easter 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 a regular sort of occurrence as

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Speaker 3: well just as 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 on 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.

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Speaker 2: But make the activity as part of that.

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Speaker 1: So take public transports so you're more active, take their

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Speaker 1: swimmers so they use the free baths and things that

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Speaker 1: are offered in the city center. So incorporate the movement

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Speaker 1: into your day and make it an activity as opposed

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Speaker 1: to just saying we go to the park, because again,

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Speaker 1: if you are not natural movers or this isn't natural

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Speaker 1: in your family, it will only only mean more stress

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Speaker 1: if you're trying to force ten year olds out the

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Speaker 1: door under the guise of exercise. So I think I

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Speaker 1: always try and link it to something positive. You know,

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Speaker 1: if I'm taking the boys out and then overly keen,

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Speaker 1: I'll say let's go and get a veggie juice or

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Speaker 1: let's go and do something, but we walk to get there,

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Speaker 1: So it just becomes part of your day to be

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Speaker 1: a lot more active, as opposed to saying to them

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Speaker 1: we're going to exercise, because even at six they would

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Speaker 1: say to me, no way. Whereas if I you know,

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Speaker 1: you've got a link at to something positive. And that's

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Speaker 1: for adults truly. AM like, if I've got my clients

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Speaker 1: who struggle, I say we'll just walk to get something

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Speaker 1: for dinner, or walk to get the coffee, or just

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Speaker 1: start to slowly incorporate it rather than looking at it

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Speaker 1: as exercise as a standalone, which can be stressful for

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Speaker 1: people if as I said, it hasn't come naturally and

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Speaker 1: it's a big behavior shift.

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Speaker 3: To being 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 the 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 cant coffee.

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Speaker 2: It's a betterfit, Zusie. So there's a lot of.

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Speaker 3: Real opportunities that we can see and put a lot

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Speaker 3: of big positive spins on things this holiday season. But

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Speaker 3: socializing and family events is absolutely an area we can

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Speaker 3: get a little bit more movement into our day undred

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Speaker 3: percent wonderful. So our next segment for the week, Susie

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Speaker 3: is really around this case study. We saw something written

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Speaker 3: up in the media about drinks that are worse than

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Speaker 3: a macas hamburger. And I know that we've done drinks

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Speaker 3: and that the energy density associated with olcohol before, but

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Speaker 3: I thought this one was more of an important one

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Speaker 3: to go back over, particularly around this holiday season, because

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Speaker 3: there are a lot of trendy drinks. I've been jumping

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

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

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Speaker 3: of people are sort of moving away from the standard

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Speaker 3: cup of coffee or the green juices, and they're really

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Speaker 3: going towards more of the ic coffees, and you know,

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Speaker 3: a lot of the you know, the smoothies that boost juices,

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Speaker 3: and we know, we know veggies are good for us

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

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Speaker 3: are getting them done in large smoothies or we're having

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Speaker 3: you know, there's a big trend for the bubble teas

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Speaker 3: at the moment. I must admit I do I do

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Speaker 3: particularly like them, but they do sort of pack a

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Speaker 3: punch in terms of calories. So this particular article was

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Speaker 3: really talking about the drink that's worse than a McDonald's burger,

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Speaker 3: and the drink that they were really referencing was a

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Speaker 3: Long Island iced tea. So I'm sure a lot of

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Speaker 3: our listeners probably don't even have this drink, but for

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Speaker 3: anyone at home, if you do, if this is your

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Speaker 3: total soul food or something that you love, it does

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Speaker 3: have a pretty whopping. You know, around four hundred calories

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Speaker 3: in that drink because of the multiple serves of alcohol

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Speaker 3: in it. And it's also made on a base of

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Speaker 3: Coca Cola, I believe, so there's quite a lot of

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Speaker 3: sugar in there as well. So not to say that

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Speaker 3: you can't have it, but I think we need to

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Speaker 3: be mindful about I think just the size of our

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Speaker 3: drinks these days, Susie as a nation and across the world,

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Speaker 3: the portion sizes of things are just so much larger

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Speaker 3: than they ever used to be when we think about

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Speaker 3: what our grandparents used to consider a couple or a

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Speaker 3: small serve of a juicer or a drink. So I

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Speaker 3: just did a quick google online and I had one

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Speaker 3: of these. One of my clients, suits who loved before

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

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Speaker 3: double expresso iced coffee, And when I looked that up,

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Speaker 3: when I broke it down. She was drinking the five

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Speaker 3: hundredal is just because she didn't like hot coffee. So

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

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

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

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

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Speaker 3: that bottle should be lasting you the entire weekend. If

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Speaker 3: it's just the caffeine that we want, we can absolutely

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

434
00:16:19,000 --> 00:16:20,960
Speaker 3: make some cold press coffee ourselves at home and just

435
00:16:21,000 --> 00:16:23,200
Speaker 3: add a little bit of milk to that without all

436
00:16:23,240 --> 00:16:25,160
Speaker 3: of the extra fat and sugar that goes in some

437
00:16:25,200 --> 00:16:27,560
Speaker 3: of those large drinks. So I think some of those,

438
00:16:27,640 --> 00:16:30,000
Speaker 3: you know, just the portion sizes of those things are important.

439
00:16:30,040 --> 00:16:31,680
Speaker 3: And if you sit down at a cafe or restaurant

440
00:16:31,680 --> 00:16:33,880
Speaker 3: and you just order a standard ice coffee with four

441
00:16:33,920 --> 00:16:35,600
Speaker 3: cream milk, a little bit of cream, and a little

442
00:16:35,600 --> 00:16:37,520
Speaker 3: bit of ice cream in their SUSI again, that's three

443
00:16:37,520 --> 00:16:40,320
Speaker 3: four hundred calories, So that's sort of the energy density

444
00:16:40,320 --> 00:16:42,560
Speaker 3: of a small meal. And then most people would add

445
00:16:42,560 --> 00:16:44,760
Speaker 3: to their ice coffee a serve of cake or some

446
00:16:44,800 --> 00:16:46,840
Speaker 3: sort of treat or actually lunch as well, or a

447
00:16:46,840 --> 00:16:48,680
Speaker 3: bit of a breakfast to go with that. So the

448
00:16:48,800 --> 00:16:52,200
Speaker 3: energy density of these things really really adds up. And

449
00:16:52,280 --> 00:16:54,400
Speaker 3: just to sort of finalize this, my quick google online

450
00:16:54,440 --> 00:16:57,440
Speaker 3: for our drinks, Susie, I looked up the Boost Caribbean

451
00:16:57,560 --> 00:16:59,920
Speaker 3: Green Smoothie. So just from a marketing perspective, I thought

452
00:16:59,920 --> 00:17:01,880
Speaker 3: that one seems pretty good, pretty healthy. Most people will

453
00:17:01,960 --> 00:17:03,800
Speaker 3: jump on that one because it's like a green smoothie

454
00:17:03,880 --> 00:17:06,720
Speaker 3: that added close to three hundred calories in the original size.

455
00:17:06,800 --> 00:17:09,439
Speaker 3: And the Protein Supreme Smoothie, which again I think a

456
00:17:09,440 --> 00:17:11,240
Speaker 3: lot of sort of our gym based girls whose goal

457
00:17:11,320 --> 00:17:13,200
Speaker 3: is to gain muscle mass, like I love that goal.

458
00:17:13,480 --> 00:17:15,639
Speaker 3: But again, you can't be stuffed into that clever marketing

459
00:17:15,640 --> 00:17:19,320
Speaker 3: because that Protein Supreme original smoothie Susie had five hundred

460
00:17:19,359 --> 00:17:21,480
Speaker 3: and fifty calories in it, Like that was a meal

461
00:17:21,560 --> 00:17:24,280
Speaker 3: for a lot of people. So some really really big,

462
00:17:24,720 --> 00:17:27,080
Speaker 3: you know, calorie bombs in some of our favorite drinks

463
00:17:27,160 --> 00:17:29,199
Speaker 3: or drinks that we might think are quite healthy. And

464
00:17:29,240 --> 00:17:31,040
Speaker 3: the last one I'm going to reference is our milk

465
00:17:31,040 --> 00:17:33,560
Speaker 3: bubble tea, So a large pearl milk bubble tea which

466
00:17:33,600 --> 00:17:35,439
Speaker 3: is sort of the standard milk tea that a lot

467
00:17:35,480 --> 00:17:38,000
Speaker 3: of people go for over four hundred calories, and those

468
00:17:38,080 --> 00:17:40,399
Speaker 3: large cups of them as well, and you can actually

469
00:17:40,400 --> 00:17:42,359
Speaker 3: adjust them down to say no sugar in them, well,

470
00:17:42,440 --> 00:17:44,640
Speaker 3: very little sugar, very little ice. They do have those

471
00:17:44,760 --> 00:17:47,000
Speaker 3: sort of recommendations, but I think the standard one how

472
00:17:47,040 --> 00:17:49,119
Speaker 3: they make it if you don't have any you know,

473
00:17:49,240 --> 00:17:51,800
Speaker 3: changes to that is over four hundred calories. So really

474
00:17:51,840 --> 00:17:54,480
Speaker 3: being mindfuls if you're doing that plus a lunch out

475
00:17:54,480 --> 00:17:56,919
Speaker 3: that day, you know, the energy gen zy of that

476
00:17:57,000 --> 00:17:58,800
Speaker 3: meal and across the day can really add up.

477
00:17:58,960 --> 00:18:01,919
Speaker 1: Alienn, we talk all day about my disdain for sugar

478
00:18:01,920 --> 00:18:05,560
Speaker 1: in drinks, you know, with the one I hate the most, Slurpy.

479
00:18:05,920 --> 00:18:09,240
Speaker 2: They are such David that he absolutely loves you. He

480
00:18:09,280 --> 00:18:11,520
Speaker 2: does not. Don't tell me David drinks Slurpy.

481
00:18:11,640 --> 00:18:13,040
Speaker 3: He gets a sugar free variety though.

482
00:18:13,320 --> 00:18:17,560
Speaker 1: So they are so popular. And I said, when my

483
00:18:17,640 --> 00:18:19,320
Speaker 1: kids were going to the Easter show, I said to

484
00:18:19,320 --> 00:18:22,320
Speaker 1: my husband, look, I don't mind them having some treats,

485
00:18:22,320 --> 00:18:24,560
Speaker 1: but no sugary drinks. Well, of course he didn't pay

486
00:18:24,640 --> 00:18:26,840
Speaker 1: one slightest bit of attention to me, which is not

487
00:18:26,880 --> 00:18:29,200
Speaker 1: in his interest long term regardless, and.

488
00:18:29,160 --> 00:18:29,800
Speaker 2: They had a slope.

489
00:18:29,920 --> 00:18:32,000
Speaker 1: Now there is like eighty grams of sugar and some

490
00:18:32,040 --> 00:18:35,280
Speaker 1: slopies in those jumbo sizes. They've got artificial colors in them.

491
00:18:35,320 --> 00:18:38,960
Speaker 1: And even they've got the low sugar ones are better.

492
00:18:39,000 --> 00:18:42,119
Speaker 1: Obviously they've got sweeteners, they've got natural sweetness. Actually just

493
00:18:42,160 --> 00:18:44,840
Speaker 1: had a look sucrolos and arithtratol, but they've still got

494
00:18:44,880 --> 00:18:48,320
Speaker 1: artificial colors in them. So to me, they should be banned.

495
00:18:48,359 --> 00:18:50,640
Speaker 1: I think slippy should be banned. There's such a shocking

496
00:18:50,760 --> 00:18:54,000
Speaker 1: drink and so bad for us, and particularly because they're

497
00:18:54,000 --> 00:18:57,679
Speaker 1: marketed to kids and teenagers, and our highest consumers of

498
00:18:57,920 --> 00:19:01,159
Speaker 1: sweetened beverages are teenage boys. And what we know is

499
00:19:01,160 --> 00:19:03,520
Speaker 1: that programs them to seek out, that is, sweet drinks

500
00:19:03,520 --> 00:19:05,800
Speaker 1: in their lives. We've spoken about the big juice bars

501
00:19:05,840 --> 00:19:09,560
Speaker 1: in shopping centers. Again they would claim that their fruit juices, well,

502
00:19:09,640 --> 00:19:12,920
Speaker 1: to be honest, they're mainly sugary concentrated fruit juices. The

503
00:19:12,960 --> 00:19:15,920
Speaker 1: ones they sell out most of are the concentrated smoothies,

504
00:19:15,920 --> 00:19:18,400
Speaker 1: which again can have sixty eighty grams of sugar preserve.

505
00:19:19,000 --> 00:19:21,840
Speaker 1: And I think that is it continues to be a

506
00:19:21,840 --> 00:19:24,159
Speaker 1: problem in Australia. I know there's been growing ranges of

507
00:19:24,440 --> 00:19:27,560
Speaker 1: lower sugar varieties or no sugar sports drinks, but on

508
00:19:27,600 --> 00:19:30,040
Speaker 1: the whole it's still the sugary ones, whether it's bubble tea,

509
00:19:30,440 --> 00:19:34,280
Speaker 1: iced teas, sports drink, the big kind of boost type

510
00:19:34,320 --> 00:19:38,080
Speaker 1: smoothie drinks, slurpees. They're just appalling and it's one thing

511
00:19:38,080 --> 00:19:40,080
Speaker 1: I feel quite strongly about that they have no place

512
00:19:40,119 --> 00:19:43,280
Speaker 1: in the diet of children in particular, So there's no

513
00:19:43,440 --> 00:19:45,480
Speaker 1: in my mind, there's no such thing really as a

514
00:19:45,520 --> 00:19:47,879
Speaker 1: good one. They're all just extra sugars. There's sugars we

515
00:19:47,920 --> 00:19:51,520
Speaker 1: know the body doesn't compensate for. We know in rat

516
00:19:51,560 --> 00:19:54,119
Speaker 1: studies that when you feed rats a constant stream of

517
00:19:54,160 --> 00:19:56,679
Speaker 1: sugar over several hours, which is sometimes what happens with

518
00:19:56,720 --> 00:19:58,959
Speaker 1: those drinks when you're sipping on them, that you have

519
00:19:59,000 --> 00:20:01,600
Speaker 1: fat deposits in the life in the short term. So

520
00:20:01,640 --> 00:20:05,520
Speaker 1: it really is a really poor choice for anyone with

521
00:20:05,560 --> 00:20:08,919
Speaker 1: glucose regulation issues or predisposition to type two diabetes and

522
00:20:08,960 --> 00:20:12,679
Speaker 1: liver issues. And yeah, I can't say anything good about them.

523
00:20:12,680 --> 00:20:14,440
Speaker 1: I think they're all despicable and I think the less

524
00:20:14,440 --> 00:20:16,800
Speaker 1: of them you have in your diet, the better, and

525
00:20:16,880 --> 00:20:19,720
Speaker 1: certainly as a mum. I'm not anal with my kid's

526
00:20:19,720 --> 00:20:21,840
Speaker 1: food by any means, but I am quite strict with

527
00:20:21,880 --> 00:20:24,200
Speaker 1: sugar drinks and really try and avoid them at all costs.

528
00:20:24,600 --> 00:20:26,320
Speaker 3: And I think the worst thing about the slurppies is

529
00:20:26,840 --> 00:20:28,440
Speaker 3: like the marketing of them as well, as you said,

530
00:20:28,440 --> 00:20:31,040
Speaker 3: they're really marketed towards the teenagers, but the fact that

531
00:20:31,040 --> 00:20:33,040
Speaker 3: they do them for a dollar, I mean, it's so

532
00:20:33,200 --> 00:20:35,000
Speaker 3: hard for people to go past the fact you can

533
00:20:35,000 --> 00:20:37,280
Speaker 3: get a large smoothie for just a dollar at seven eleven.

534
00:20:37,480 --> 00:20:40,840
Speaker 1: And the fast food chains too, they're despicable too. They

535
00:20:40,880 --> 00:20:43,280
Speaker 1: do it often as well as an upside Yet the

536
00:20:43,359 --> 00:20:46,480
Speaker 1: frozen coke or the frozen red fanter or whatever other

537
00:20:46,560 --> 00:20:50,520
Speaker 1: rubbish it is for a dollar appalling, you know, because

538
00:20:50,760 --> 00:20:53,280
Speaker 1: they would argue that they're trying to promote healthier choices,

539
00:20:53,680 --> 00:20:56,320
Speaker 1: but then offering, you know, sixty eighty grams of sugar

540
00:20:56,320 --> 00:20:59,120
Speaker 1: for a dollar is hardly health promoting. So I think

541
00:20:59,160 --> 00:21:02,320
Speaker 1: in general, give even there's strong scientific evidence we have

542
00:21:02,760 --> 00:21:05,320
Speaker 1: so the role of sugar based drinks in rapid weight

543
00:21:05,359 --> 00:21:08,920
Speaker 1: gaining children adolescents that they should, as a public health induative,

544
00:21:08,920 --> 00:21:12,040
Speaker 1: be banned because you know, they say, on one hand,

545
00:21:12,040 --> 00:21:14,679
Speaker 1: they're trying to reduce childhood obesity or make these changes

546
00:21:14,720 --> 00:21:17,240
Speaker 1: to improve a strains eating habits, and yet they're selling

547
00:21:17,240 --> 00:21:19,400
Speaker 1: these drinks for a dollar. You know what message does

548
00:21:19,400 --> 00:21:21,440
Speaker 1: that send to the young generations who don't have a

549
00:21:21,480 --> 00:21:23,360
Speaker 1: lot of money. So if they go to Macas after

550
00:21:23,400 --> 00:21:25,199
Speaker 1: school and they can get a dollar frozen coke, well

551
00:21:25,240 --> 00:21:28,159
Speaker 1: of course you would. So you know, I think that

552
00:21:28,160 --> 00:21:30,800
Speaker 1: the issue is something that we need to talk about

553
00:21:30,800 --> 00:21:32,439
Speaker 1: a whole lot more and be very clear with it.

554
00:21:32,440 --> 00:21:35,040
Speaker 1: They have no place in the diet. They're shocking for us.

555
00:21:35,080 --> 00:21:37,160
Speaker 1: They have more calories often than a meal, more sugar

556
00:21:37,200 --> 00:21:39,760
Speaker 1: than we could should consume in a day. They're heavily

557
00:21:39,800 --> 00:21:43,119
Speaker 1: still marketed to younger people. And just check what your

558
00:21:43,200 --> 00:21:45,360
Speaker 1: kids are buying after school because often they are having

559
00:21:45,400 --> 00:21:48,119
Speaker 1: bubble teas or one dollar frozen cokes and you sometimes

560
00:21:48,200 --> 00:21:49,800
Speaker 1: not aware of it because once they get into their

561
00:21:49,840 --> 00:21:52,280
Speaker 1: teenagers and they're ducking to the shops after school, well

562
00:21:52,640 --> 00:21:54,560
Speaker 1: you know they're teenagers and kids. Of course they're going

563
00:21:54,600 --> 00:21:56,520
Speaker 1: to buy the cheap option that all their friends are having.

564
00:21:56,960 --> 00:21:58,760
Speaker 1: So I think we do need to be quite vocal

565
00:21:58,760 --> 00:22:00,760
Speaker 1: about it. And as I said, I didn't they have any place,

566
00:22:00,800 --> 00:22:02,840
Speaker 1: even the diet ones, as I said, they've got artificial

567
00:22:02,880 --> 00:22:05,760
Speaker 1: colors in them, still very very sweet. You know, David

568
00:22:05,800 --> 00:22:07,959
Speaker 1: as an adult, for example, can make that informed decision,

569
00:22:08,000 --> 00:22:10,760
Speaker 1: but teenage boys can't. And long term, you know, they're

570
00:22:10,800 --> 00:22:13,479
Speaker 1: then buying soft drinks their whole adult life. So you know,

571
00:22:13,520 --> 00:22:15,880
Speaker 1: they're foods that really need to have a strong limitation

572
00:22:16,040 --> 00:22:18,960
Speaker 1: or cost increases or make it much more challenging to

573
00:22:19,320 --> 00:22:21,439
Speaker 1: buy them, because at the moment they're easily accessible and

574
00:22:21,440 --> 00:22:22,320
Speaker 1: relatively cheap.

575
00:22:22,920 --> 00:22:24,520
Speaker 3: And even though that, having said that, like it's not

576
00:22:24,560 --> 00:22:26,400
Speaker 3: like David goes and gets it every day every week.

577
00:22:26,440 --> 00:22:27,920
Speaker 3: It really is sort of a treat for him. So

578
00:22:27,920 --> 00:22:29,960
Speaker 3: I better say that because he does ended up potti SUSI,

579
00:22:30,040 --> 00:22:31,879
Speaker 3: so he is very very healthy.

580
00:22:31,640 --> 00:22:34,040
Speaker 2: And the bog of his dat is very wholeful based.

581
00:22:34,359 --> 00:22:36,199
Speaker 3: But you know, I do think that the portion slices

582
00:22:36,240 --> 00:22:37,639
Speaker 3: for those things and how they market them and the

583
00:22:37,720 --> 00:22:39,400
Speaker 3: cost of them is a poolingd because as you said,

584
00:22:39,520 --> 00:22:42,639
Speaker 3: you know, yes, McDonald's made some healthy choices available in

585
00:22:42,640 --> 00:22:43,960
Speaker 3: the menu, but who's going to go and get the

586
00:22:43,960 --> 00:22:46,520
Speaker 3: happy meal? You know with the yogurt and the fruit

587
00:22:46,560 --> 00:22:48,760
Speaker 3: and the water added. You know, mostly we take your

588
00:22:48,800 --> 00:22:50,119
Speaker 3: kids to macas it's a bit of a treat. The

589
00:22:50,200 --> 00:22:52,040
Speaker 3: kids don't want to pick the apple slices and the

590
00:22:52,080 --> 00:22:54,320
Speaker 3: water when the you know, the frozen fans is sitting

591
00:22:54,359 --> 00:22:56,320
Speaker 3: there for just a dollar. So I do really think

592
00:22:56,359 --> 00:22:58,199
Speaker 3: that the government needs to look at a levy or

593
00:22:58,200 --> 00:23:00,600
Speaker 3: attacks on things like soft drinks. I know they have

594
00:23:00,720 --> 00:23:02,320
Speaker 3: done that in other countries. It's more and more of

595
00:23:02,359 --> 00:23:06,359
Speaker 3: a public health I guess recommendation, but I really do

596
00:23:06,400 --> 00:23:08,639
Speaker 3: think it's up to consumers to have these discussions and

597
00:23:08,640 --> 00:23:11,840
Speaker 3: start lobbying our local governments to put some changes on

598
00:23:11,880 --> 00:23:13,600
Speaker 3: that thing, just for the sake of our kids. You know,

599
00:23:13,640 --> 00:23:15,760
Speaker 3: as adults, we can make those choices, we can have

600
00:23:15,800 --> 00:23:18,119
Speaker 3: those informed decisions because we're aware of it, and if

601
00:23:18,119 --> 00:23:19,760
Speaker 3: we choose to have it, then that's our choice. But

602
00:23:20,000 --> 00:23:22,600
Speaker 3: for children, it is very addictive those amounts of sugars

603
00:23:22,600 --> 00:23:25,560
Speaker 3: in colors, particularly if they've got you know, behavior type

604
00:23:25,560 --> 00:23:28,639
Speaker 3: issues as well. The additives in there, the colors and

605
00:23:28,640 --> 00:23:30,119
Speaker 3: the flavors and that sort of thing can be a

606
00:23:30,160 --> 00:23:32,480
Speaker 3: real issue from a behavior based perspective as well.

607
00:23:32,560 --> 00:23:34,680
Speaker 1: And just we're not talking about fast food chains today,

608
00:23:34,720 --> 00:23:36,760
Speaker 1: but just as it offside, if you go and buy

609
00:23:36,800 --> 00:23:39,480
Speaker 1: happy Meal and opt for the healthier choices. So if

610
00:23:39,480 --> 00:23:43,080
Speaker 1: you add the salad and for example, opt for the apple,

611
00:23:43,760 --> 00:23:46,720
Speaker 1: the cost of the happy Meal doubles. So one of

612
00:23:46,760 --> 00:23:48,680
Speaker 1: my little boys, when I do buy happy Meal, and

613
00:23:48,760 --> 00:23:50,679
Speaker 1: I do at times I get them, one gets a

614
00:23:50,760 --> 00:23:54,000
Speaker 1: cheese burger with a sparkling water. The other one likes

615
00:23:54,080 --> 00:23:57,200
Speaker 1: nuggets with a salad and a spark and it's double

616
00:23:57,200 --> 00:23:59,440
Speaker 1: the price. So it's four dollars ninety or something for

617
00:23:59,480 --> 00:24:01,280
Speaker 1: the plain one, and it cost me ten dollars to

618
00:24:01,280 --> 00:24:03,320
Speaker 1: get the other one, the one with the salad. Like,

619
00:24:03,520 --> 00:24:05,040
Speaker 1: how is that promoting healthy options?

620
00:24:05,040 --> 00:24:07,200
Speaker 3: They really do the absolute bare minimum.

621
00:24:07,280 --> 00:24:10,560
Speaker 1: Yeah, so let's not let's be honest about what goes on.

622
00:24:10,640 --> 00:24:13,440
Speaker 1: It's a lot of token ism, unfortunately. So for families

623
00:24:13,480 --> 00:24:15,280
Speaker 1: on a budget, why would you add five dollars for

624
00:24:15,280 --> 00:24:16,680
Speaker 1: the salad to make a healthier choice.

625
00:24:16,680 --> 00:24:17,320
Speaker 2: Of course you wouldn't.

626
00:24:17,400 --> 00:24:18,760
Speaker 3: You just make the salad at home yourself.

627
00:24:18,840 --> 00:24:20,760
Speaker 1: Even I think twice, I think, Jesus, do I want

628
00:24:20,760 --> 00:24:22,080
Speaker 1: to pay four dollars for a salad?

629
00:24:22,160 --> 00:24:25,240
Speaker 2: You know McDonald's. So one hundred percent.

630
00:24:26,119 --> 00:24:27,640
Speaker 1: A lot of it's token ism, and I think we're

631
00:24:27,680 --> 00:24:29,359
Speaker 1: in a position to be able to call it thought

632
00:24:29,400 --> 00:24:31,919
Speaker 1: it is. Yes, all right, well let's get off our

633
00:24:31,960 --> 00:24:35,760
Speaker 1: little high horse now, Aliann. Let's keep it positive and

634
00:24:36,000 --> 00:24:38,919
Speaker 1: talking about liquids actually, and a question that comes up

635
00:24:39,000 --> 00:24:40,000
Speaker 1: quite often.

636
00:24:41,240 --> 00:24:41,880
Speaker 2: With clients.

637
00:24:42,160 --> 00:24:43,840
Speaker 1: Definitely at the end of all my client consults, I

638
00:24:43,840 --> 00:24:46,680
Speaker 1: have this question, and it's asking about, actually, how much

639
00:24:46,760 --> 00:24:50,240
Speaker 1: water do we need per day? Because I guess we've

640
00:24:50,359 --> 00:24:53,040
Speaker 1: often heard six to eight glasses a day. Sometimes we

641
00:24:53,119 --> 00:24:55,720
Speaker 1: hear two. Leaders is a bit of a default. But

642
00:24:55,760 --> 00:24:57,720
Speaker 1: what is the actual science say Now, if I was

643
00:24:57,760 --> 00:25:00,880
Speaker 1: going back to scientific recommendations, back to our UNI days,

644
00:25:01,280 --> 00:25:04,080
Speaker 1: the reference I've always worked off lean is between thirty

645
00:25:04,080 --> 00:25:07,840
Speaker 1: five and forty five million liters per kilo of body weight,

646
00:25:08,440 --> 00:25:11,000
Speaker 1: So the average person that will come in anywhere between

647
00:25:11,040 --> 00:25:13,520
Speaker 1: a liter up to two liters. But I think what

648
00:25:13,560 --> 00:25:15,480
Speaker 1: we do need to stress is that we also do

649
00:25:15,640 --> 00:25:18,359
Speaker 1: get a significant proportion of fluid from the foods that

650
00:25:18,400 --> 00:25:21,720
Speaker 1: we're eating. So if you're having high water content foods

651
00:25:21,760 --> 00:25:24,560
Speaker 1: things like your vegetables, your fruits, you do pull some

652
00:25:24,600 --> 00:25:27,240
Speaker 1: fluid from that. So the recommendation for water is off.

653
00:25:27,520 --> 00:25:29,359
Speaker 1: You can sort of use the veggies, et cetera a

654
00:25:29,400 --> 00:25:32,000
Speaker 1: little bit in it, or take the water, for example,

655
00:25:32,040 --> 00:25:34,640
Speaker 1: in tea as well to add it up. So when

656
00:25:34,680 --> 00:25:38,760
Speaker 1: I'm saying in a practical sense for clients, I will say,

657
00:25:38,760 --> 00:25:40,399
Speaker 1: I want you to have at least a liter of

658
00:25:40,440 --> 00:25:43,879
Speaker 1: clear fluid a day at least, and then an extra

659
00:25:43,920 --> 00:25:46,720
Speaker 1: save five hundred mil for every hour of high intensity training,

660
00:25:47,880 --> 00:25:50,280
Speaker 1: because I think sometimes it's a bit more achievable, particularly

661
00:25:50,320 --> 00:25:52,280
Speaker 1: for people who aren't big water drinkers. And I also

662
00:25:52,280 --> 00:25:54,760
Speaker 1: will stress that they can use their tea to make

663
00:25:54,840 --> 00:25:57,639
Speaker 1: up those levels. And what do you say, what are

664
00:25:57,680 --> 00:25:58,520
Speaker 1: your recommendations?

665
00:25:58,560 --> 00:26:00,440
Speaker 3: Well, I was just thinking back to my good days

666
00:26:00,440 --> 00:26:01,680
Speaker 3: at the hospital or I used to do a lot

667
00:26:01,680 --> 00:26:03,680
Speaker 3: of work and sort of the surgical population that I

668
00:26:03,800 --> 00:26:05,960
Speaker 3: see you where a lot of patients were intubated. They

669
00:26:05,960 --> 00:26:08,000
Speaker 3: couldn't that you know, they had tubes down them to

670
00:26:08,040 --> 00:26:09,880
Speaker 3: feed them and give them fluids. We used to sort

671
00:26:09,880 --> 00:26:11,960
Speaker 3: of work on about twenty five to thirty mills per

672
00:26:12,040 --> 00:26:13,879
Speaker 3: kilo per day, So if you were sort of an

673
00:26:13,920 --> 00:26:16,400
Speaker 3: eighty kilo adult, you'd roughly need about two point four

674
00:26:16,480 --> 00:26:19,240
Speaker 3: leaders of fluid a day. That's obviously taking into account

675
00:26:19,240 --> 00:26:21,439
Speaker 3: and bedbound hospital patients. They're not active, they're not up

676
00:26:21,440 --> 00:26:23,880
Speaker 3: in the sunshine year the air condition is a hospital. Sorry,

677
00:26:23,960 --> 00:26:27,240
Speaker 3: hospitals are air conditioned, and these clients aren't really moving about.

678
00:26:27,280 --> 00:26:29,600
Speaker 3: These patients are very unwell. So that's the sort of

679
00:26:29,640 --> 00:26:31,560
Speaker 3: bare minimum. But what I like to say to my

680
00:26:31,600 --> 00:26:33,320
Speaker 3: clients as well, as it's not just water, Like I

681
00:26:33,320 --> 00:26:35,200
Speaker 3: think we get so obsessed about water, we do forget

682
00:26:35,200 --> 00:26:37,360
Speaker 3: about that the fluid and other foods. You know, yes,

683
00:26:37,400 --> 00:26:39,920
Speaker 3: it's water, but it's also soup, it's yoga, it's tea,

684
00:26:39,960 --> 00:26:42,360
Speaker 3: it's clustered. It all counts, and I think it really

685
00:26:42,400 --> 00:26:44,720
Speaker 3: depends on the person. For healthy adult, I generally like

686
00:26:44,720 --> 00:26:46,719
Speaker 3: to say to my clients, I like to push them

687
00:26:46,760 --> 00:26:48,560
Speaker 3: up to a liter and a half of pure water,

688
00:26:48,840 --> 00:26:50,000
Speaker 3: and then I say, I'm more than happy if you

689
00:26:50,080 --> 00:26:51,800
Speaker 3: make up the rest of that with a bit of sparkling,

690
00:26:52,280 --> 00:26:54,960
Speaker 3: you know, an occasional diet lemonade off, that's something they enjoy,

691
00:26:55,000 --> 00:26:57,119
Speaker 3: a little bit of kombucha, you know, your tea and

692
00:26:57,119 --> 00:26:59,840
Speaker 3: coffee obviously counts towards that as well. Im myself, so

693
00:27:00,400 --> 00:27:02,159
Speaker 3: I joke a day, but I call myself a camel.

694
00:27:02,280 --> 00:27:04,439
Speaker 3: I could easily have three four liters of water a day,

695
00:27:04,480 --> 00:27:06,760
Speaker 3: but I'm six foot tall, I'm breastfeeding and I'm active,

696
00:27:06,960 --> 00:27:09,159
Speaker 3: so you know, my requirements a lot higher than the

697
00:27:09,200 --> 00:27:12,160
Speaker 3: average adult, I would say, but I certainly have always

698
00:27:12,160 --> 00:27:14,439
Speaker 3: been a water drinker. It's something that I've always done regularly.

699
00:27:14,440 --> 00:27:16,120
Speaker 3: If I don't drink a lot of water, actually get

700
00:27:16,160 --> 00:27:19,120
Speaker 3: really bad headaches. So I'm upwards of well over three

701
00:27:19,200 --> 00:27:21,520
Speaker 3: lids most days. Sometimes if it's summer and I'm active

702
00:27:21,520 --> 00:27:24,240
Speaker 3: and I'm sweating, I'd be probably over four liters as well.

703
00:27:24,320 --> 00:27:26,639
Speaker 3: So I really do like too much water can be

704
00:27:26,680 --> 00:27:28,359
Speaker 3: a bad thing as well, Like if you're pushing up

705
00:27:28,400 --> 00:27:30,200
Speaker 3: over those sort of you know, four or five liters

706
00:27:30,200 --> 00:27:32,879
Speaker 3: a day and you're not needing that much, it can actually,

707
00:27:33,200 --> 00:27:35,000
Speaker 3: you know, flood your cells and drop some of levels

708
00:27:35,000 --> 00:27:37,760
Speaker 3: of electrolytes. So more water is not actually a good thing.

709
00:27:37,840 --> 00:27:40,919
Speaker 3: Too much can be dangerous from a clinical perspective. But

710
00:27:40,960 --> 00:27:42,640
Speaker 3: I really do think for most of my clients, I'm

711
00:27:42,640 --> 00:27:44,440
Speaker 3: sort of around that a lead a liter and a

712
00:27:44,440 --> 00:27:46,840
Speaker 3: half of pure water and then making up the majority

713
00:27:47,040 --> 00:27:49,480
Speaker 3: more with your fluid. But I do feel like it's

714
00:27:49,480 --> 00:27:51,680
Speaker 3: something that I feel. I feel water. I feel about

715
00:27:51,680 --> 00:27:53,840
Speaker 3: this very strongly, the way you feel about soft drinks, Susy.

716
00:27:54,000 --> 00:27:55,800
Speaker 3: If my clients say to me. I don't like water.

717
00:27:55,840 --> 00:27:57,680
Speaker 3: I don't like the taste of it. I don't care.

718
00:27:57,720 --> 00:27:59,440
Speaker 3: I just sort of say, stuck it up. You're an adult.

719
00:27:59,480 --> 00:28:01,399
Speaker 3: Sometimes we have to do things that we don't like.

720
00:28:01,440 --> 00:28:03,879
Speaker 3: And water for my clients isn't absolute non negotiable. I

721
00:28:03,880 --> 00:28:05,119
Speaker 3: don't care if I don't like it, You're going to

722
00:28:05,200 --> 00:28:05,440
Speaker 3: drink it.

723
00:28:05,440 --> 00:28:06,159
Speaker 2: You're going to get it in.

724
00:28:06,400 --> 00:28:08,480
Speaker 3: And that's something that I feel strongly about, Susie. With

725
00:28:08,520 --> 00:28:11,040
Speaker 3: my veggies and with my water, you cannot live a

726
00:28:11,040 --> 00:28:13,760
Speaker 3: healthy diet or have a healthy lifestyle without getting in

727
00:28:13,800 --> 00:28:15,800
Speaker 3: water or vegetables. I don't care if you don't like it,

728
00:28:15,800 --> 00:28:17,560
Speaker 3: You're going to eat it anyway because it's good for you,

729
00:28:17,720 --> 00:28:19,560
Speaker 3: and your taste works will adapt and it will change

730
00:28:19,600 --> 00:28:21,920
Speaker 3: over time, so you will generally start to enjoy I

731
00:28:22,040 --> 00:28:24,320
Speaker 3: know that probably sounds a little bit harsh, but water

732
00:28:24,359 --> 00:28:26,800
Speaker 3: and vegetables are my absolute non negotiable. It's just like

733
00:28:26,840 --> 00:28:29,639
Speaker 3: you're strict with your sugar drink, Susie. I'm I'm you know,

734
00:28:29,680 --> 00:28:31,560
Speaker 3: I would be cane in terms of my water intake

735
00:28:31,640 --> 00:28:33,960
Speaker 3: for my clients. I don't want them having liters and

736
00:28:34,040 --> 00:28:36,400
Speaker 3: leaders of you know, just sparkling water and sugar free

737
00:28:36,440 --> 00:28:38,000
Speaker 3: soft drinks and that sort of thing each day to

738
00:28:38,040 --> 00:28:40,280
Speaker 3: get up their fluid requirements. They need to get in

739
00:28:40,320 --> 00:28:42,840
Speaker 3: a good base of actual fluid and water.

740
00:28:43,040 --> 00:28:45,320
Speaker 1: There's two things that have sprung to mine since you've

741
00:28:45,480 --> 00:28:48,960
Speaker 1: been very clear on your requirements as a client. First,

742
00:28:49,040 --> 00:28:52,440
Speaker 1: I would say that I feel the pain of when

743
00:28:52,440 --> 00:28:54,080
Speaker 1: I was younger to drink a lot of water too,

744
00:28:54,760 --> 00:28:56,240
Speaker 1: but it was when I went to the hospital. So

745
00:28:56,240 --> 00:28:58,600
Speaker 1: I go to the toilet all the time. But now

746
00:28:58,760 --> 00:29:01,040
Speaker 1: that I'm often really busy with the kids in the car,

747
00:29:01,160 --> 00:29:03,360
Speaker 1: I have to be honest, can be really painful. You

748
00:29:03,360 --> 00:29:04,640
Speaker 1: have to go to the toilet all the time you

749
00:29:04,680 --> 00:29:06,479
Speaker 1: drink a lot, so I do feel you when you've

750
00:29:06,480 --> 00:29:09,640
Speaker 1: got to time it so it's easier. So I find sometimes,

751
00:29:10,000 --> 00:29:12,520
Speaker 1: you know, maybe getting through a five hundred six hundred

752
00:29:12,520 --> 00:29:14,960
Speaker 1: mil bottle through the day slowly, but then when you

753
00:29:14,960 --> 00:29:17,280
Speaker 1: get home from work, having a glass of sparkling water

754
00:29:17,360 --> 00:29:19,360
Speaker 1: and then more at dinner is a way to make

755
00:29:19,360 --> 00:29:21,080
Speaker 1: it up when you're at home and can access the

756
00:29:21,080 --> 00:29:23,239
Speaker 1: bathroom Easia. So I'm feeling all the ladies there who

757
00:29:23,280 --> 00:29:24,720
Speaker 1: struggle with going to the toilet too.

758
00:29:24,720 --> 00:29:25,800
Speaker 2: Often when you're busy.

759
00:29:26,240 --> 00:29:28,880
Speaker 1: But I do say that clients can use soda or

760
00:29:28,920 --> 00:29:31,440
Speaker 1: sparkling or plane. I don't put a limit on what

761
00:29:31,600 --> 00:29:34,280
Speaker 1: type because I think if you prefer sparkling or soda water,

762
00:29:34,280 --> 00:29:36,440
Speaker 1: I don't have an issue with that. Contrary to popular belief,

763
00:29:36,480 --> 00:29:38,160
Speaker 1: soda water doesn't have a lot of salts. Got a

764
00:29:38,160 --> 00:29:41,120
Speaker 1: little bit, but nothing significant and compared to the benefits

765
00:29:41,160 --> 00:29:43,680
Speaker 1: of the fluid. And I will let my clients also

766
00:29:43,800 --> 00:29:46,320
Speaker 1: use herbal tea to make up those fluid amounts or

767
00:29:46,360 --> 00:29:48,640
Speaker 1: count their tea. But yeah, I sort of work off

768
00:29:48,640 --> 00:29:50,560
Speaker 1: one or two bottles of water in some form per

769
00:29:50,680 --> 00:29:52,840
Speaker 1: day and then making sure you're getting enough oddly. And

770
00:29:52,880 --> 00:29:54,600
Speaker 1: the other thing I'll check is if they're going to

771
00:29:54,600 --> 00:29:57,760
Speaker 1: the bathroom regularly, because of course, dehydration really affects the

772
00:29:57,760 --> 00:30:01,040
Speaker 1: digestive system. If you'll be constipated and your fluid intake

773
00:30:01,080 --> 00:30:03,200
Speaker 1: is low, that can be a real problem or coming

774
00:30:03,280 --> 00:30:05,720
Speaker 1: into the winter months. Of course, hot drinks can be great,

775
00:30:05,760 --> 00:30:08,440
Speaker 1: but also soup, a big a broth type soup or

776
00:30:08,560 --> 00:30:10,640
Speaker 1: veggie based soup's a great way to increase your fluid

777
00:30:10,640 --> 00:30:13,120
Speaker 1: intake if you're not really feeling thirsty. But I'm with you,

778
00:30:13,160 --> 00:30:15,160
Speaker 1: a certain amount of water has to go in so yeah,

779
00:30:15,320 --> 00:30:16,800
Speaker 1: I feel you you know, vegetables and water.

780
00:30:16,840 --> 00:30:19,280
Speaker 2: Absolutely, it's the basis for good health and well being.

781
00:30:19,360 --> 00:30:22,480
Speaker 1: So fair enough that you've got your STREACT guidelines out there, Land,

782
00:30:22,880 --> 00:30:23,640
Speaker 1: hats off to you.

783
00:30:23,920 --> 00:30:25,640
Speaker 3: And I was going to say that, you know, fluidro

784
00:30:25,720 --> 00:30:27,760
Speaker 3: chromas they are so different to every person. I've had

785
00:30:27,760 --> 00:30:29,920
Speaker 3: some clients who, you know, they're absolutely okay with eight hundred,

786
00:30:29,920 --> 00:30:31,640
Speaker 3: you know, two bottles of water a day, whereas there

787
00:30:31,640 --> 00:30:34,160
Speaker 3: other ladies who are very tall, very active, or might

788
00:30:34,200 --> 00:30:36,360
Speaker 3: have more of those high appoo conditions where they need

789
00:30:36,400 --> 00:30:38,720
Speaker 3: three four plus leaders a day. So if you've got

790
00:30:39,160 --> 00:30:42,680
Speaker 3: a condition that requires more water, something like perhaps diarrhea

791
00:30:42,680 --> 00:30:45,400
Speaker 3: predominant IBS, or you know you're going multiple times a

792
00:30:45,440 --> 00:30:47,520
Speaker 3: day to the bathroom, or you've got a high output stoma,

793
00:30:47,800 --> 00:30:49,800
Speaker 3: you're going to need to replace more and actually take

794
00:30:49,840 --> 00:30:52,080
Speaker 3: more in or if you have a condition that needs

795
00:30:52,160 --> 00:30:54,560
Speaker 3: less fluid, or you need to monitor your fluid very closely,

796
00:30:54,640 --> 00:30:57,040
Speaker 3: such as heart failure that you know, a lot of

797
00:30:57,080 --> 00:30:59,800
Speaker 3: clients actually need to monitor their fluid balance to know

798
00:31:00,080 --> 00:31:02,000
Speaker 3: dioretics that they actually need to take in order to

799
00:31:02,080 --> 00:31:04,600
Speaker 3: keep their you know, heart at at a good level

800
00:31:04,640 --> 00:31:07,960
Speaker 3: as well. So I think it's important to consider clinical conditions,

801
00:31:07,960 --> 00:31:10,360
Speaker 3: so we can't necessarily say this is a requirement for

802
00:31:10,400 --> 00:31:12,280
Speaker 3: all adults. It's definitely a decision that you need to

803
00:31:12,320 --> 00:31:14,720
Speaker 3: sort of make with your doctor. But I think drinking

804
00:31:14,760 --> 00:31:17,840
Speaker 3: to thirst sometimes isn't the best indication. Sure, if you're thirsty,

805
00:31:17,840 --> 00:31:19,520
Speaker 3: you should be drinking. But I think for a lot

806
00:31:19,560 --> 00:31:22,040
Speaker 3: of people who are busy, who are you know, mums

807
00:31:22,120 --> 00:31:24,440
Speaker 3: or you know, have those busy high pressure jobs, or

808
00:31:24,440 --> 00:31:26,400
Speaker 3: you might be sitting at a conference room for hours

809
00:31:26,440 --> 00:31:28,560
Speaker 3: on end, it is difficult to get fluid in because

810
00:31:28,640 --> 00:31:30,680
Speaker 3: leaving the boardroom for three or four times to use

811
00:31:30,720 --> 00:31:32,600
Speaker 3: the bathroom is going to be you know, quite frowned

812
00:31:32,640 --> 00:31:35,680
Speaker 3: upon unfortunately. So definitely pick. I like your ideas, Susie.

813
00:31:35,680 --> 00:31:37,680
Speaker 3: We can pick different times throughout the day to get

814
00:31:37,680 --> 00:31:40,000
Speaker 3: that water in. But I do generally think, you know,

815
00:31:40,000 --> 00:31:42,160
Speaker 3: if it's somewher and it's hot and you're active, have more.

816
00:31:42,320 --> 00:31:44,240
Speaker 3: If it's winter, it's cool, you have a desk job,

817
00:31:44,280 --> 00:31:46,040
Speaker 3: you're not really moving that much, you don't have to

818
00:31:46,040 --> 00:31:48,120
Speaker 3: have as much. There's no right or wrong, but herbal

819
00:31:48,160 --> 00:31:49,840
Speaker 3: tea is definitely one thing that I do sort of

820
00:31:49,880 --> 00:31:51,320
Speaker 3: say to my clients, this is a great thing to

821
00:31:51,320 --> 00:31:53,680
Speaker 3: get in because it is really packful of antioxidants. As

822
00:31:53,680 --> 00:31:55,440
Speaker 3: long as you're just putting hot water into it. You're

823
00:31:55,440 --> 00:31:58,080
Speaker 3: not adding different types of sugars or sweetness or honey

824
00:31:58,120 --> 00:32:00,440
Speaker 3: into those herbal teas, and as long as it's pure

825
00:32:00,440 --> 00:32:02,640
Speaker 3: tea bag and water, then that's absolutely a good way

826
00:32:02,680 --> 00:32:04,120
Speaker 3: to get that in. Bearing your mind that a lot

827
00:32:04,120 --> 00:32:06,280
Speaker 3: of hoble teas can actually have caffeine as well as

828
00:32:06,280 --> 00:32:07,840
Speaker 3: if you're send it in and you're having a couple

829
00:32:07,840 --> 00:32:10,120
Speaker 3: of cups of green tea six seven eight pm at

830
00:32:10,200 --> 00:32:12,920
Speaker 3: night and then having problems sleeping, that's perhaps a reason

831
00:32:12,960 --> 00:32:13,600
Speaker 3: why as well.

832
00:32:14,400 --> 00:32:16,640
Speaker 1: All Right, Well, on that note, that's the end of

833
00:32:16,720 --> 00:32:19,160
Speaker 1: the Nutrition Couch podcast for another week. If you haven't

834
00:32:19,200 --> 00:32:21,920
Speaker 1: done so already, don't forget to subscribe to have this

835
00:32:22,040 --> 00:32:25,640
Speaker 1: delivered every Sunday and Wednesday morning. For our product Drog segment,

836
00:32:26,160 --> 00:32:28,000
Speaker 1: we'd love to hear from you on social We love

837
00:32:28,000 --> 00:32:31,040
Speaker 1: when you post images of you listening to us, so

838
00:32:31,080 --> 00:32:32,760
Speaker 1: feel free to do that and we'll tag you at

839
00:32:32,760 --> 00:32:35,440
Speaker 1: our posts. And we love to also get your questions

840
00:32:35,440 --> 00:32:38,120
Speaker 1: and feedback, so feel free to message us and we

841
00:32:38,200 --> 00:32:40,959
Speaker 1: will see you on Wednesday for our weekly product review,

842
00:32:41,240 --> 00:32:54,680
Speaker 1: have a great week, Catch you guys next week.