1 00:00:00,960 --> 00:00:04,400 Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and welcome 2 00:00:04,440 --> 00:00:06,960 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:07,040 --> 00:00:09,840 Speaker 1: us jay is leading dietitians, bringing you everything that is 4 00:00:09,920 --> 00:00:13,000 Speaker 1: new in the world of nutrition, diets and good food 5 00:00:13,720 --> 00:00:17,439 Speaker 1: from the Nutrition Couch. Today, we're chatting all things kito. 6 00:00:18,040 --> 00:00:20,240 Speaker 1: We're asked about it all the time, so what do 7 00:00:20,280 --> 00:00:23,520 Speaker 1: we really think of kito as an effective diet? And 8 00:00:23,600 --> 00:00:26,920 Speaker 1: you will hear us as honest as we get. In 9 00:00:26,920 --> 00:00:29,680 Speaker 1: our client case study, we chat all about motivation and 10 00:00:29,720 --> 00:00:31,720 Speaker 1: why our clients are finding things so tough at the 11 00:00:31,760 --> 00:00:34,120 Speaker 1: moment and what our tips to help you find your 12 00:00:34,159 --> 00:00:37,199 Speaker 1: own motivation. Our product review this week is on a 13 00:00:37,240 --> 00:00:40,760 Speaker 1: lighter alternative to bread, and our listener question we discuss 14 00:00:40,800 --> 00:00:43,479 Speaker 1: all things vegetables and is it worth paying extra for 15 00:00:43,640 --> 00:00:47,120 Speaker 1: organic fruit and veggies. But to kick us off this week, Leanne, 16 00:00:47,120 --> 00:00:49,239 Speaker 1: what's happening up in Brisbane? 17 00:00:49,840 --> 00:00:51,920 Speaker 2: Well, Susy, we're in the midst of our lockdown again, 18 00:00:52,000 --> 00:00:54,000 Speaker 2: but we don't want to spend another podcast talking about 19 00:00:54,000 --> 00:00:56,880 Speaker 2: this silly lockdown, so let's keep it positive. I think 20 00:00:56,920 --> 00:00:59,960 Speaker 2: we're closer to Christmas than we are otherwise, We're over 21 00:01:00,040 --> 00:01:02,400 Speaker 2: that hump we're you know, well into August now, so 22 00:01:03,000 --> 00:01:04,520 Speaker 2: a lot of us would be you know, plannings and 23 00:01:04,560 --> 00:01:06,720 Speaker 2: beautiful summer holidays are over in Europe, but that's not 24 00:01:06,760 --> 00:01:08,560 Speaker 2: going to happen this year, so I think, you know, 25 00:01:08,680 --> 00:01:11,280 Speaker 2: something to look forward to Christmas. Hopefully we'll be able 26 00:01:11,280 --> 00:01:13,959 Speaker 2: to catch up with families, you know, a lot of 27 00:01:14,000 --> 00:01:15,520 Speaker 2: a little bit of time off from work and the 28 00:01:15,600 --> 00:01:17,160 Speaker 2: kids are done with school that sort of thing in 29 00:01:17,200 --> 00:01:19,640 Speaker 2: a couple of months time, so winding down for the 30 00:01:19,640 --> 00:01:21,080 Speaker 2: rest of the year. I think it's good to sort 31 00:01:21,080 --> 00:01:23,280 Speaker 2: of set some new goals towards the end of the 32 00:01:23,360 --> 00:01:25,720 Speaker 2: year and get you know, get us motivated, which is 33 00:01:25,720 --> 00:01:28,240 Speaker 2: a good topic of the podcast today, isn't it. 34 00:01:28,240 --> 00:01:31,360 Speaker 1: It's always an exciting time for dietitians leading into spring 35 00:01:31,400 --> 00:01:33,440 Speaker 1: and good weather, and I am really tossing up with 36 00:01:33,560 --> 00:01:35,959 Speaker 1: her to book my holiday to Hamilton Island, which I 37 00:01:36,080 --> 00:01:39,039 Speaker 1: just adore. So it's a bit watch and wait, but 38 00:01:39,120 --> 00:01:42,240 Speaker 1: it is a really pertinent time to get diets started. 39 00:01:42,280 --> 00:01:45,080 Speaker 1: I guess people are interested in weight loss, So when 40 00:01:45,160 --> 00:01:49,120 Speaker 1: we discussed our prep for this podcast, I really thought 41 00:01:49,200 --> 00:01:52,040 Speaker 1: it was time we mentioned the diet elephant in the room, 42 00:01:52,040 --> 00:01:57,440 Speaker 1: which is Keto we've been avoiding because as dietitians, keto 43 00:01:57,520 --> 00:02:00,680 Speaker 1: in itself is quite polarizing, and I know it's dietitians 44 00:02:00,720 --> 00:02:06,000 Speaker 1: we have quite set feelings around keto. But it can 45 00:02:06,080 --> 00:02:09,240 Speaker 1: be an effective diet in the sense that generally clinical 46 00:02:09,240 --> 00:02:12,120 Speaker 1: dietitians were trained in ketogenic diets because of course they 47 00:02:12,160 --> 00:02:15,720 Speaker 1: are actual clinical treatment for some neurological conditions, so it's 48 00:02:15,760 --> 00:02:18,120 Speaker 1: not like we're not across them, and I definitely have 49 00:02:18,200 --> 00:02:21,360 Speaker 1: thoughts on them. So I thought it warranted a good 50 00:02:21,440 --> 00:02:23,520 Speaker 1: chat because we definitely get asked a lot of questions. 51 00:02:23,600 --> 00:02:26,600 Speaker 1: So I'll kick off with my thoughts on it, and 52 00:02:26,639 --> 00:02:28,880 Speaker 1: then I'd love to hear yours because we have trained 53 00:02:28,960 --> 00:02:31,720 Speaker 1: several years between our training, so it's always interesting to 54 00:02:31,760 --> 00:02:35,120 Speaker 1: hear different clinicians' perspectives. So the first thing I want 55 00:02:35,160 --> 00:02:38,040 Speaker 1: to say is that keto or ketogenic diets, in which 56 00:02:38,080 --> 00:02:41,440 Speaker 1: it is a high fat, extremely low carbohydrate diet less 57 00:02:41,480 --> 00:02:44,960 Speaker 1: than about ten percent of energy coming from carbohydrates, is 58 00:02:45,080 --> 00:02:49,440 Speaker 1: a very effective diet. But my issue with it is 59 00:02:50,040 --> 00:02:52,800 Speaker 1: that it's really hard to do. It's actually really challenging 60 00:02:52,840 --> 00:02:56,680 Speaker 1: to achieve those macro nutrients. Most people can't do it 61 00:02:56,880 --> 00:02:59,320 Speaker 1: for any extended period of time, and if they manage it, 62 00:02:59,400 --> 00:03:01,720 Speaker 1: they often rebound and go back to old habits very 63 00:03:01,760 --> 00:03:04,600 Speaker 1: very quickly. And my argument with most people is they're 64 00:03:04,600 --> 00:03:06,920 Speaker 1: actually not doing it. So people think that they're doing 65 00:03:07,040 --> 00:03:09,800 Speaker 1: keto because they cut out their carbohydrates and they swap 66 00:03:09,880 --> 00:03:13,120 Speaker 1: to say eggs and smoke salmon for breakfast and salads 67 00:03:13,160 --> 00:03:16,720 Speaker 1: for lunch, and then creamy, high fat foods for dinner. 68 00:03:17,480 --> 00:03:19,679 Speaker 1: But if you took a close look at their macro nutrients, 69 00:03:19,800 --> 00:03:22,280 Speaker 1: very rarely do I find they've got about seventy percent 70 00:03:22,320 --> 00:03:26,839 Speaker 1: fat required to induce ketosis, along with the calorie deficiencies 71 00:03:26,880 --> 00:03:29,919 Speaker 1: logo reduction in calories, and also less than ten percent carbohydrate. 72 00:03:30,280 --> 00:03:32,160 Speaker 1: And my observation is most people are just doing a 73 00:03:32,160 --> 00:03:34,440 Speaker 1: low carb diet, so they put in plenty of eggs, 74 00:03:34,800 --> 00:03:39,000 Speaker 1: they put in protein powder, and the reality nutritionally is 75 00:03:39,040 --> 00:03:41,920 Speaker 1: that that's not a keto diet. Just because you have 76 00:03:42,040 --> 00:03:45,000 Speaker 1: more fat and have cut out the carbohydrates doesn't automatically 77 00:03:45,040 --> 00:03:48,360 Speaker 1: put you into keto. It's actually really hard to achieve ketosis. 78 00:03:48,400 --> 00:03:50,600 Speaker 1: It takes two or three days at least a very 79 00:03:50,600 --> 00:03:53,280 Speaker 1: strict dieting. The only way I ever use it with 80 00:03:53,280 --> 00:03:55,920 Speaker 1: my clients as part of a VLCD, a total mirror 81 00:03:55,960 --> 00:03:59,240 Speaker 1: replacement which is formulated to be a less than eight 82 00:03:59,280 --> 00:04:02,680 Speaker 1: hundred calorie and induce ketosis based on calorie restriction and 83 00:04:02,720 --> 00:04:06,080 Speaker 1: formulated foods. But for me, I have very very few 84 00:04:06,120 --> 00:04:09,040 Speaker 1: clients who are actually doing it. And I saw online 85 00:04:09,200 --> 00:04:11,840 Speaker 1: a nutritionist had put that her clients were doing keto 86 00:04:11,880 --> 00:04:14,320 Speaker 1: with mir replacements, and she put for breakfast two eggs 87 00:04:14,360 --> 00:04:17,240 Speaker 1: and two asparagus spears. And I guarantee you those clients 88 00:04:17,240 --> 00:04:19,800 Speaker 1: are not in keto because it's actually not very high 89 00:04:19,800 --> 00:04:23,800 Speaker 1: in protein, which means you can't overcompensate with extra meats, salmon, eggs. 90 00:04:24,080 --> 00:04:27,240 Speaker 1: It just doesn't achieve those macro nutrients. So it will 91 00:04:27,240 --> 00:04:29,000 Speaker 1: work if you can do it, but in my experience, 92 00:04:29,080 --> 00:04:30,880 Speaker 1: people aren't doing it. They can't do it, and it's 93 00:04:30,920 --> 00:04:33,680 Speaker 1: definitely not a sustainable way to lose body fat. And 94 00:04:33,720 --> 00:04:35,919 Speaker 1: I definitely find with my women if there's a degree 95 00:04:35,920 --> 00:04:39,200 Speaker 1: of insulin resistance present, it doesn't work as effectively at 96 00:04:39,279 --> 00:04:41,599 Speaker 1: shifting that two three kilos a week as it would 97 00:04:41,640 --> 00:04:44,240 Speaker 1: if you didn't have insulin resistance. And because a lot 98 00:04:44,240 --> 00:04:46,719 Speaker 1: of my clients do have insulin resistance, I definitely don't 99 00:04:46,720 --> 00:04:48,640 Speaker 1: opt for a keto diet because I know I can 100 00:04:48,640 --> 00:04:51,680 Speaker 1: get pretty good results on a reduced calorie diet via 101 00:04:51,760 --> 00:04:55,600 Speaker 1: fasting other ways of eating which are much more palatable 102 00:04:55,640 --> 00:05:00,479 Speaker 1: long term than a ketogenic diet. So that's mine initial 103 00:05:00,520 --> 00:05:02,200 Speaker 1: thoughts on it. What do you think? 104 00:05:02,640 --> 00:05:04,840 Speaker 2: And I think the biggest I guess misconception is that, 105 00:05:05,120 --> 00:05:07,360 Speaker 2: as you mentioned, people cut out the carbs, increase the fat, 106 00:05:07,360 --> 00:05:09,240 Speaker 2: but they also boost the protein up because they're like, 107 00:05:09,240 --> 00:05:11,120 Speaker 2: you know, protein's great, we know it's important for our 108 00:05:11,160 --> 00:05:13,800 Speaker 2: muscle mass. But too much protein then the body would 109 00:05:13,839 --> 00:05:17,239 Speaker 2: turn it likes to use carbohydrate first. Is it's fuel sauce. 110 00:05:17,279 --> 00:05:19,400 Speaker 2: It's the easiest fuel source to use. You know, we're 111 00:05:19,440 --> 00:05:21,400 Speaker 2: able to use it really effectively. When we don't have 112 00:05:21,480 --> 00:05:23,680 Speaker 2: enough carbohydrates, the body will then turn to protein, so 113 00:05:23,720 --> 00:05:26,920 Speaker 2: we very overcompensating with protein. The body's going to use 114 00:05:26,920 --> 00:05:28,800 Speaker 2: the protein as a fuel sauce, and thus we're not 115 00:05:28,880 --> 00:05:31,720 Speaker 2: in kotosis. So I actually, when the kido diet became 116 00:05:31,760 --> 00:05:35,560 Speaker 2: really popular, I would say maybe six seven years ago, 117 00:05:35,600 --> 00:05:36,839 Speaker 2: now quite a long time ago. I was in my 118 00:05:36,960 --> 00:05:39,719 Speaker 2: maybe early twenties. I did a full ketogenic diet. I 119 00:05:39,760 --> 00:05:42,320 Speaker 2: was peeing on the keytne sticks. I had, you know, 120 00:05:42,360 --> 00:05:45,120 Speaker 2: like really fruity smelling urine, like I was in full katosis. 121 00:05:45,120 --> 00:05:47,679 Speaker 2: And I did that for I would say at least 122 00:05:47,720 --> 00:05:49,960 Speaker 2: a good four to six weeks. And the benefit for 123 00:05:50,000 --> 00:05:52,640 Speaker 2: me was the app the huge reduction and appetite, but 124 00:05:52,720 --> 00:05:55,279 Speaker 2: the negatives, oh my god. I was putting butter in 125 00:05:55,320 --> 00:05:57,960 Speaker 2: my coffee soish. I could not get my fat intake 126 00:05:58,040 --> 00:06:00,480 Speaker 2: high enough. I'm just not somebody that really he likes 127 00:06:00,520 --> 00:06:02,520 Speaker 2: fat or eats a large amount of fat in my diet. 128 00:06:02,560 --> 00:06:04,600 Speaker 2: For me to eat carbs and protein and veggy is 129 00:06:04,640 --> 00:06:08,480 Speaker 2: so easy, but I traditionally just prefer a lower fat 130 00:06:08,520 --> 00:06:10,320 Speaker 2: diet because I just just the way that I eat, 131 00:06:10,560 --> 00:06:13,000 Speaker 2: so just trying to get in those you know, like 132 00:06:13,040 --> 00:06:15,080 Speaker 2: even just the fattier types of meat, like I we 133 00:06:15,160 --> 00:06:17,240 Speaker 2: found that I was eating salami and cheeses just to 134 00:06:17,279 --> 00:06:19,600 Speaker 2: get in yes a little bit of protein, but also 135 00:06:19,640 --> 00:06:22,280 Speaker 2: the high fat content. I was adding oil onto everything. 136 00:06:22,480 --> 00:06:25,520 Speaker 2: I remember putting like this creamy caesar dressing plus olive 137 00:06:25,520 --> 00:06:28,359 Speaker 2: oil on like I think, like you know, a small 138 00:06:28,360 --> 00:06:30,160 Speaker 2: handful of bloodys leaves and that was it, and then 139 00:06:30,200 --> 00:06:32,360 Speaker 2: adding some like salami and cheese and that was my lunch, 140 00:06:32,400 --> 00:06:34,600 Speaker 2: and I was like, this is revolting, but trying to 141 00:06:34,680 --> 00:06:36,839 Speaker 2: hit that just in order to stay in ketosis. I 142 00:06:36,839 --> 00:06:39,960 Speaker 2: found it so hard to hit those fat components daily. Yes, 143 00:06:40,000 --> 00:06:43,279 Speaker 2: your appetite, well, my appetite was significantly reduced, but just 144 00:06:43,320 --> 00:06:45,400 Speaker 2: the negative side effects of things. I found it quite 145 00:06:45,440 --> 00:06:48,120 Speaker 2: interesting that I didn't sort of experience that sort of 146 00:06:48,160 --> 00:06:50,080 Speaker 2: bloat that you do when you are eating sort of 147 00:06:50,160 --> 00:06:52,680 Speaker 2: carbohydrates throughout the day and regular, you know, normal eating 148 00:06:52,720 --> 00:06:55,159 Speaker 2: patterns throughout the day. My stomach was very flat and 149 00:06:55,279 --> 00:06:58,000 Speaker 2: very lean, you know, it was quite veiny, because you know, 150 00:06:58,000 --> 00:06:59,680 Speaker 2: you drop out all the carbo hydrates, you drop a 151 00:06:59,720 --> 00:07:02,880 Speaker 2: lot of water weight. So I think my body weight 152 00:07:02,920 --> 00:07:05,640 Speaker 2: on the scale went down, but my fat percentage probably 153 00:07:05,680 --> 00:07:07,279 Speaker 2: not so much because I was only really doing it 154 00:07:07,320 --> 00:07:09,600 Speaker 2: for four weeks and I didn't really put myself into 155 00:07:09,680 --> 00:07:11,520 Speaker 2: a deficit. It wasn't so much for weight loss. I 156 00:07:11,560 --> 00:07:14,760 Speaker 2: just wanted to experience what a true ketogenetic diet was 157 00:07:14,880 --> 00:07:16,880 Speaker 2: like if I did have a client who actually needed it, 158 00:07:17,120 --> 00:07:20,920 Speaker 2: for example, somebody who had severe epilepsy and had VOWD medication, 159 00:07:21,040 --> 00:07:22,840 Speaker 2: you know, intervention. We do know there was some really 160 00:07:22,840 --> 00:07:26,960 Speaker 2: great research for a true ketogenetic diet and epilepsy. But yeah, 161 00:07:26,960 --> 00:07:29,880 Speaker 2: I just think my biggest thing or hang up with 162 00:07:29,960 --> 00:07:31,840 Speaker 2: it is with the gut health side of things. We 163 00:07:31,920 --> 00:07:33,960 Speaker 2: know that the best thing that we can do for 164 00:07:34,000 --> 00:07:36,239 Speaker 2: our immunity in one of our you know, our mental health, 165 00:07:36,280 --> 00:07:38,800 Speaker 2: is to improve our gut health. Our gut health thrives 166 00:07:38,840 --> 00:07:42,000 Speaker 2: on fiber and whole grains, and you were absolutely not 167 00:07:42,080 --> 00:07:44,120 Speaker 2: going to get in it there required amounts of fiber 168 00:07:44,160 --> 00:07:47,440 Speaker 2: on a kithogenetic diet. If you're eating big leafy salads, 169 00:07:47,520 --> 00:07:50,679 Speaker 2: you are not in true kytosis because even your veggies 170 00:07:50,680 --> 00:07:53,080 Speaker 2: and salads have carbohydrates in them, and I think that's 171 00:07:53,080 --> 00:07:55,920 Speaker 2: what people don't understand. You will have to weigh you'll 172 00:07:55,960 --> 00:07:59,480 Speaker 2: lettuce and your greens to achieve true kytosis. As you mentioned, 173 00:07:59,520 --> 00:08:03,840 Speaker 2: most people just following a largely lower carbohydrate diet, which 174 00:08:03,840 --> 00:08:06,040 Speaker 2: if they're getting good results from a weight loss perspective, 175 00:08:06,080 --> 00:08:07,960 Speaker 2: then that's fine. I don't have any problems with it, 176 00:08:08,120 --> 00:08:10,880 Speaker 2: but I think that the media and what people portray 177 00:08:10,920 --> 00:08:13,440 Speaker 2: on social media, they just don't have that true understanding 178 00:08:13,440 --> 00:08:15,800 Speaker 2: of what a ketogenic diet is and there is no 179 00:08:15,960 --> 00:08:18,640 Speaker 2: real definition. If you look through a lot of the research. 180 00:08:18,680 --> 00:08:21,320 Speaker 2: You know, ketogenic diet has been called you know, carbohydrates 181 00:08:21,400 --> 00:08:23,200 Speaker 2: under fifty grams a day, which we know is not 182 00:08:23,240 --> 00:08:25,640 Speaker 2: true kotosis. You know, it's been called anything lower than 183 00:08:25,680 --> 00:08:27,840 Speaker 2: I've seen people say, Oh, kido's less than one hundred 184 00:08:27,840 --> 00:08:30,480 Speaker 2: grams of carbohydrates a day. It absolutely is not in 185 00:08:30,520 --> 00:08:32,920 Speaker 2: my experience, and correct me if I'm wrong, Susie. It's 186 00:08:32,960 --> 00:08:35,800 Speaker 2: under twenty grams of net carbohydrates a day, which is 187 00:08:35,840 --> 00:08:39,120 Speaker 2: exceptionally low. It'd be you know, a couple of salad 188 00:08:39,200 --> 00:08:41,280 Speaker 2: leaves and that's pretty much it for your entire day. 189 00:08:41,320 --> 00:08:42,800 Speaker 2: You won't be able to have yoga, you know. I've 190 00:08:42,880 --> 00:08:44,560 Speaker 2: heard of people saying you can have lots of berries 191 00:08:44,600 --> 00:08:47,640 Speaker 2: on a kidodet. No, you absolutely cannot. So I think 192 00:08:47,679 --> 00:08:51,120 Speaker 2: that the misconceptions around what a true ketogenic diet are 193 00:08:51,720 --> 00:08:54,120 Speaker 2: is the first issue. My biggest negative of it is 194 00:08:54,160 --> 00:08:56,320 Speaker 2: the god health, and the other negative is that it's 195 00:08:56,360 --> 00:08:58,800 Speaker 2: just not sustainable. So I think a lot of people 196 00:08:58,800 --> 00:09:00,520 Speaker 2: think I'm just going to do kid to lose the 197 00:09:00,559 --> 00:09:02,480 Speaker 2: weight and get it off, and then I'll go back 198 00:09:02,480 --> 00:09:04,560 Speaker 2: to my normal etail after that. But what happens is 199 00:09:04,600 --> 00:09:07,000 Speaker 2: obviously they regain all of the weight that they lost. 200 00:09:07,040 --> 00:09:08,680 Speaker 2: So I just think that if we're going to do 201 00:09:08,760 --> 00:09:11,280 Speaker 2: something from the very beginning, it needs to be sustainable. 202 00:09:11,280 --> 00:09:13,680 Speaker 2: And for me, it's just it's not a sustainable way 203 00:09:13,679 --> 00:09:15,200 Speaker 2: of living. When you think about it from a weight 204 00:09:15,200 --> 00:09:17,520 Speaker 2: loss perspective, the weight's just going to come back on again. 205 00:09:17,640 --> 00:09:19,400 Speaker 2: And I know a lot of people have achieved, you know, 206 00:09:19,480 --> 00:09:23,000 Speaker 2: success with it. There are you know, absolute fanatics about it. 207 00:09:23,040 --> 00:09:24,480 Speaker 2: This is the only thing that work for me, so 208 00:09:24,520 --> 00:09:26,360 Speaker 2: that you know, that's great of it actually worked for you. 209 00:09:26,440 --> 00:09:28,160 Speaker 2: But I think the biggest s gripe is that it 210 00:09:28,200 --> 00:09:31,040 Speaker 2: just doesn't work with so many people because it's not sustainable. 211 00:09:31,720 --> 00:09:33,360 Speaker 1: And I always when people come in and they say 212 00:09:33,400 --> 00:09:36,360 Speaker 1: they're on keto or they're in keytosis, you can tell 213 00:09:36,400 --> 00:09:39,040 Speaker 1: straight away because you smell a bit funny. And the 214 00:09:39,080 --> 00:09:41,080 Speaker 1: best way I can describe it, it's kind of it 215 00:09:41,160 --> 00:09:43,720 Speaker 1: sounds awful, but it's fruity, but you're all suspective, almost 216 00:09:43,760 --> 00:09:47,040 Speaker 1: like a urine smell. It's definite oridor so of clients 217 00:09:47,080 --> 00:09:49,280 Speaker 1: come in, I can tell straight away if they're in keytosis. 218 00:09:49,679 --> 00:09:51,679 Speaker 1: And I guarantee most people aret because you would know 219 00:09:51,800 --> 00:09:55,080 Speaker 1: your mouth feels and taste quite strange, and that always 220 00:09:55,120 --> 00:09:57,000 Speaker 1: tells me that people aren't in keytosis, they're just in 221 00:09:57,160 --> 00:10:00,600 Speaker 1: quite low carbohydrate because you're talking about the foods working off, 222 00:10:00,640 --> 00:10:04,040 Speaker 1: and indeed, dietitians in the hospital spend hours formulating these diets. 223 00:10:04,080 --> 00:10:07,160 Speaker 1: They're quite complicated. So you really, like you describe leanne 224 00:10:07,200 --> 00:10:10,760 Speaker 1: have only got their oil to play with, cheese cream, 225 00:10:11,080 --> 00:10:15,040 Speaker 1: very fatty meat out of avocado nuts. You know that 226 00:10:15,200 --> 00:10:18,199 Speaker 1: the number of foods is really quite limited. And so 227 00:10:18,480 --> 00:10:21,080 Speaker 1: my issue, again is very similar to what you discussed, 228 00:10:21,160 --> 00:10:22,719 Speaker 1: is that even if they are compliant and do it 229 00:10:22,800 --> 00:10:25,319 Speaker 1: for a period of time, what happens is as soon 230 00:10:25,360 --> 00:10:29,199 Speaker 1: as they reintroduce carbohydrate. I find, particularly with my women, 231 00:10:29,480 --> 00:10:34,359 Speaker 1: they've lost some metabolic efficiency in terms of burning glucose effectively, 232 00:10:34,440 --> 00:10:37,040 Speaker 1: and so they're more likely to regain weight quickly, and 233 00:10:37,120 --> 00:10:39,120 Speaker 1: each and every time then they go to lose weight again. 234 00:10:39,200 --> 00:10:41,720 Speaker 1: It becomes more and more difficult as that sell wall 235 00:10:42,240 --> 00:10:46,480 Speaker 1: perhaps becomes not as receptive to certain hormone levels, and 236 00:10:46,559 --> 00:10:48,599 Speaker 1: you'd argue perhaps some of that saturated fat in some 237 00:10:48,720 --> 00:10:51,240 Speaker 1: people almost clogs the cell up, so it's not as 238 00:10:51,440 --> 00:10:53,920 Speaker 1: efficient with some of those hormones, which makes weight control 239 00:10:54,280 --> 00:10:56,840 Speaker 1: more difficult long term. And of course the other real 240 00:10:56,920 --> 00:11:00,480 Speaker 1: issue I see is calcium intakes incredibly low. So if 241 00:11:00,520 --> 00:11:02,880 Speaker 1: people are swapping to say, an unsweetened dilmond milk, which 242 00:11:02,920 --> 00:11:05,920 Speaker 1: is very low calories and low carbohydrates so can be 243 00:11:06,040 --> 00:11:09,520 Speaker 1: part of a keto program and it hasn't had been 244 00:11:09,600 --> 00:11:14,880 Speaker 1: formulated with calcium, it's a big issue because calcium intake, 245 00:11:14,920 --> 00:11:17,439 Speaker 1: as you described as notoriously low, as is fiber intake, 246 00:11:17,559 --> 00:11:20,599 Speaker 1: so nutritionally there's also some challenges with it. So I 247 00:11:20,679 --> 00:11:22,760 Speaker 1: think we just wanted to touch on it because it's 248 00:11:22,800 --> 00:11:25,160 Speaker 1: such a pertinent area of interest. In indeed, if we 249 00:11:25,240 --> 00:11:27,760 Speaker 1: pop it in any kind of meteor articles, it gets 250 00:11:27,800 --> 00:11:29,880 Speaker 1: a lot of clicks. But if you believe you're on 251 00:11:29,920 --> 00:11:32,679 Speaker 1: a keto diet, until I saw your macronutrients in my 252 00:11:32,720 --> 00:11:36,000 Speaker 1: Fitness power and sore that it was seventy percent fat 253 00:11:36,120 --> 00:11:38,319 Speaker 1: in the diet and less than ten percent carbohydrate, I 254 00:11:38,360 --> 00:11:40,960 Speaker 1: would argue, there's no way you're probably sitting at twenty 255 00:11:41,040 --> 00:11:44,480 Speaker 1: even thirty forty percent carbohydrate. Your fat might be forty 256 00:11:44,559 --> 00:11:47,880 Speaker 1: fifty percent, but it won't be getting the benefits associated 257 00:11:47,920 --> 00:11:50,840 Speaker 1: with ketogenesis, which is of course burning ketones and burning 258 00:11:50,920 --> 00:11:54,400 Speaker 1: fat mass more efficiently and quickly, and if you don't 259 00:11:54,400 --> 00:11:56,199 Speaker 1: taste funny in your mouth, I'd say you're definitely not 260 00:11:56,280 --> 00:11:59,160 Speaker 1: in keto. So you know, when we see those snack bars, 261 00:11:59,160 --> 00:12:01,200 Speaker 1: and we've spoken about that several weeks ago about health, 262 00:12:01,240 --> 00:12:05,400 Speaker 1: Halo's keto bars will generally not be conducive to a 263 00:12:05,480 --> 00:12:08,000 Speaker 1: kutogenic diet. They're generally too high in protein. They're not 264 00:12:08,080 --> 00:12:10,240 Speaker 1: high enough in fact, So even being labeled as such 265 00:12:10,360 --> 00:12:13,439 Speaker 1: is highly misleading. So just be really mindful that it 266 00:12:13,559 --> 00:12:16,880 Speaker 1: is a very specific prescription to be in keto. Most 267 00:12:16,920 --> 00:12:19,480 Speaker 1: people will find it very difficult to achieve it, and 268 00:12:19,559 --> 00:12:22,319 Speaker 1: even if they do, to have that sustainable diet for 269 00:12:22,440 --> 00:12:25,640 Speaker 1: any period of time, I would argue, there's more, far 270 00:12:25,720 --> 00:12:28,480 Speaker 1: more negatives than positives, and I can definitely get better 271 00:12:28,520 --> 00:12:30,320 Speaker 1: weight loss results with most of my clients that are 272 00:12:30,400 --> 00:12:32,800 Speaker 1: much more sustainable with many other diets than I would 273 00:12:32,840 --> 00:12:35,920 Speaker 1: ever actively prescribe a ketogenic diet for the people that 274 00:12:36,000 --> 00:12:37,040 Speaker 1: I'm seeing in my practice. 275 00:12:37,280 --> 00:12:39,000 Speaker 2: I'm just going to make two more points here, Susie. 276 00:12:39,040 --> 00:12:41,480 Speaker 2: I think the biggest one is that if you're somebody 277 00:12:41,520 --> 00:12:44,280 Speaker 2: who was a constant yoyo data, if you find that 278 00:12:44,360 --> 00:12:46,520 Speaker 2: you are not able to stick to things for I 279 00:12:46,559 --> 00:12:48,720 Speaker 2: don't know, I'd say at least three to six months. 280 00:12:49,000 --> 00:12:51,079 Speaker 2: Don't even start with kiddo, because if you're going to 281 00:12:51,320 --> 00:12:53,400 Speaker 2: quote unquote cheat your diet or you're going to have 282 00:12:53,440 --> 00:12:56,040 Speaker 2: a big blowout on the weekend, that three to five 283 00:12:56,160 --> 00:12:59,040 Speaker 2: days it took you to get into actual kytosis is 284 00:12:59,120 --> 00:13:01,560 Speaker 2: going to be completely undone. You're gonna waste an entire 285 00:13:01,679 --> 00:13:03,760 Speaker 2: week of work because you're gonna blow out on the weekend, 286 00:13:03,840 --> 00:13:06,160 Speaker 2: have your carbs knock you out of katosis, it's going 287 00:13:06,240 --> 00:13:07,880 Speaker 2: to take you another three to five days to get 288 00:13:07,920 --> 00:13:10,640 Speaker 2: back into kotosis. So you're just undoing your hard work 289 00:13:10,720 --> 00:13:13,040 Speaker 2: every time you slip up or cheat your diet or 290 00:13:13,080 --> 00:13:15,480 Speaker 2: whatever it is, every week or two. So don't even 291 00:13:15,520 --> 00:13:19,439 Speaker 2: bother from that perspective. And again, fat burning is very 292 00:13:19,600 --> 00:13:22,400 Speaker 2: different to using fat as a fuel source. So the 293 00:13:22,520 --> 00:13:27,000 Speaker 2: ketogenic diet works because it uses fat as a fuel source. Again, 294 00:13:27,040 --> 00:13:28,679 Speaker 2: if you're not in a calorie diet, you will not 295 00:13:28,920 --> 00:13:31,760 Speaker 2: burn fat on a kidogenic diet, but you can burn 296 00:13:31,880 --> 00:13:34,640 Speaker 2: fat in a calorie deficit. You do not need to 297 00:13:34,720 --> 00:13:38,320 Speaker 2: do a ketogenic diet to burn fat. Putting yourself into 298 00:13:38,360 --> 00:13:41,280 Speaker 2: a calorie deficit will burn fat. So that's as much 299 00:13:41,320 --> 00:13:42,679 Speaker 2: as I need to say on that. And I think 300 00:13:42,880 --> 00:13:45,760 Speaker 2: there's a lot of just misconceptions around people thinking in 301 00:13:45,920 --> 00:13:47,559 Speaker 2: order to burn fat, I have to be in kido. 302 00:13:47,840 --> 00:13:51,840 Speaker 2: No keto uses fat as fuel. So you're burning fat 303 00:13:51,880 --> 00:13:54,439 Speaker 2: as fuel, but you're not necessarily in a fat burning 304 00:13:54,520 --> 00:13:56,760 Speaker 2: state because you're not in a calorie deficit. Well you 305 00:13:56,840 --> 00:13:58,520 Speaker 2: may be if you're in a kidogenic diet, but you 306 00:13:58,600 --> 00:14:01,840 Speaker 2: can also achieve fat burning through another type of diet 307 00:14:01,960 --> 00:14:05,000 Speaker 2: or just reduction in calories in general, doesn't necessarily need 308 00:14:05,080 --> 00:14:07,040 Speaker 2: to be a kido diet. And I think again that's 309 00:14:07,080 --> 00:14:10,360 Speaker 2: a big just area of people just don't understand that, 310 00:14:10,440 --> 00:14:12,959 Speaker 2: particularly when it comes to social media. So fat burning 311 00:14:13,040 --> 00:14:15,120 Speaker 2: is very different to using fatness fuel. I want you 312 00:14:15,200 --> 00:14:16,040 Speaker 2: guys to understand that. 313 00:14:17,160 --> 00:14:19,440 Speaker 1: And I had one of the mums at the park 314 00:14:19,520 --> 00:14:21,440 Speaker 1: up the road. I hadn't seen her for a while. 315 00:14:21,520 --> 00:14:23,800 Speaker 1: Of course, we've been in lockdown in Sydney for several weeks, 316 00:14:23,840 --> 00:14:25,920 Speaker 1: and I was like, hey, are you going she goes good? 317 00:14:25,960 --> 00:14:29,200 Speaker 1: I found this new Keto wine and I was like, 318 00:14:29,520 --> 00:14:32,760 Speaker 1: all right, yeah, she said this tastes so good. I'm 319 00:14:32,800 --> 00:14:35,320 Speaker 1: not drinking much of it, And I was just thinking 320 00:14:35,400 --> 00:14:38,360 Speaker 1: to myself like that is where marketing just has plays 321 00:14:38,960 --> 00:14:41,720 Speaker 1: goes crazy with these kind of products. There's no way 322 00:14:41,760 --> 00:14:45,560 Speaker 1: there's a keto wine. It's just not feasibly even possible. Nor, 323 00:14:46,040 --> 00:14:48,320 Speaker 1: as we said, most of those snacks, which are brownies 324 00:14:48,480 --> 00:14:52,640 Speaker 1: or pastries, there's no way they're keto friendly or diet 325 00:14:52,720 --> 00:14:55,680 Speaker 1: friendly in general. So I thought, just be really careful 326 00:14:55,760 --> 00:15:00,160 Speaker 1: because ketogenic diets are a very specific prescription. And I've 327 00:15:00,160 --> 00:15:02,240 Speaker 1: always said leanne if it sounds too good to be true, 328 00:15:02,280 --> 00:15:04,280 Speaker 1: it usually is. And that's definitely the case in both 329 00:15:04,360 --> 00:15:06,720 Speaker 1: keto wine and keto cakes. 330 00:15:06,840 --> 00:15:09,240 Speaker 2: And if it's a keto brownie, it's still a brownie. 331 00:15:11,280 --> 00:15:13,280 Speaker 1: All right. I think we said enough now about keto. 332 00:15:13,400 --> 00:15:15,480 Speaker 1: So we'll look forward to your DMS. I'm sure it'll 333 00:15:15,560 --> 00:15:16,240 Speaker 1: it'll raise some. 334 00:15:16,760 --> 00:15:20,080 Speaker 2: Interesting I'm sure going to follow us from the kido community. 335 00:15:20,120 --> 00:15:23,080 Speaker 2: But we've set our piece now, Susie. There is absolutely 336 00:15:23,120 --> 00:15:25,320 Speaker 2: a time and a place for a genuine ketogenic diet 337 00:15:25,400 --> 00:15:27,960 Speaker 2: from specific medical condition. But I think for the large 338 00:15:28,040 --> 00:15:31,120 Speaker 2: majority of people, yeah, cubs are great. There's so many 339 00:15:31,160 --> 00:15:33,480 Speaker 2: benefits to them. They taste delicious. Let's just eat our 340 00:15:33,520 --> 00:15:35,320 Speaker 2: carbs in the proper amounts for our bodies. 341 00:15:35,400 --> 00:15:37,120 Speaker 1: I think the right one and the right ones of course, 342 00:15:37,160 --> 00:15:38,320 Speaker 1: and the right ones of course. Yes. 343 00:15:38,440 --> 00:15:41,560 Speaker 2: So that brings us onto our client discussion of the week, 344 00:15:42,000 --> 00:15:44,840 Speaker 2: and Zusie, you had a great case study about motivation. 345 00:15:45,080 --> 00:15:47,440 Speaker 2: So it's something that we're hearing, you know. Just we're 346 00:15:47,440 --> 00:15:49,160 Speaker 2: still in winter at the moment. You know, a lot 347 00:15:49,200 --> 00:15:51,680 Speaker 2: of us around the country are in lockdown where some 348 00:15:51,800 --> 00:15:54,240 Speaker 2: of the gyms are clothes. We're out of our regular routine. 349 00:15:54,680 --> 00:15:57,720 Speaker 2: How do we get motivated? So I'll probably say one 350 00:15:57,760 --> 00:15:59,760 Speaker 2: of my first tips, which I always say to my clients, 351 00:15:59,760 --> 00:16:01,480 Speaker 2: and they kind of don't understand it at first, but 352 00:16:01,600 --> 00:16:03,920 Speaker 2: once they implement it, they're like, oh my goodness, I 353 00:16:04,000 --> 00:16:05,760 Speaker 2: get it. And I get asked a lot about motivation 354 00:16:05,920 --> 00:16:09,240 Speaker 2: as well. And my thing around motivation has always been 355 00:16:09,800 --> 00:16:12,880 Speaker 2: action first, and motivation comes. Too many of us wait 356 00:16:12,960 --> 00:16:16,560 Speaker 2: around for this, like magical motivation that's like a bloody unicorn. 357 00:16:16,640 --> 00:16:18,880 Speaker 2: It never comes. And it's like, sure, you might find 358 00:16:18,920 --> 00:16:21,480 Speaker 2: some motivation initially, but give it a week or two, 359 00:16:21,560 --> 00:16:24,320 Speaker 2: and generally by the third or fourth week, that motivation's gone. 360 00:16:24,720 --> 00:16:27,200 Speaker 2: Whether you're trying to achieve a healthy lifestyle, you start 361 00:16:27,240 --> 00:16:30,280 Speaker 2: you reduced cleanse like whatever it is. Generally things last, 362 00:16:30,600 --> 00:16:32,800 Speaker 2: you know, for some people three four days, for others 363 00:16:32,880 --> 00:16:35,080 Speaker 2: three four weeks, and the motivation goes again. So you 364 00:16:35,240 --> 00:16:38,240 Speaker 2: need to have something that's deeper than just motivation. So 365 00:16:38,320 --> 00:16:39,960 Speaker 2: I say to clients, you need to have a why, 366 00:16:40,360 --> 00:16:43,040 Speaker 2: a deeper purpose. Why are you doing this? Not just 367 00:16:43,120 --> 00:16:45,120 Speaker 2: to lose weight, not just to fit into that dress 368 00:16:45,200 --> 00:16:47,880 Speaker 2: for the wedding, because that wine needs to be deeper, 369 00:16:47,920 --> 00:16:50,480 Speaker 2: because you want to be a great example for your children, 370 00:16:50,560 --> 00:16:53,240 Speaker 2: because your health matters more than what the number on 371 00:16:53,280 --> 00:16:55,560 Speaker 2: the scale say. So first off, you need to have 372 00:16:55,640 --> 00:16:58,760 Speaker 2: a deeper reason for wanting to do something. It can't 373 00:16:58,800 --> 00:17:00,760 Speaker 2: just be about motivation and because you want it, that 374 00:17:00,840 --> 00:17:03,960 Speaker 2: has to be a deeper purpose. But secondly, you start 375 00:17:04,000 --> 00:17:07,800 Speaker 2: with the action, and action creates momentum, which creates a motivation. 376 00:17:08,000 --> 00:17:10,680 Speaker 2: So don't look for the motivation. If you take action, 377 00:17:10,840 --> 00:17:14,200 Speaker 2: if you take the first step, then that will create momentum, 378 00:17:14,359 --> 00:17:17,600 Speaker 2: and that momentum creates motivation. So a lot of people 379 00:17:17,760 --> 00:17:19,880 Speaker 2: wait for the motivation, but what they should be doing 380 00:17:20,000 --> 00:17:22,320 Speaker 2: is just taking action, getting off your butt, taking the 381 00:17:22,400 --> 00:17:25,320 Speaker 2: first step, and then that creates momentum. So for example, 382 00:17:25,520 --> 00:17:27,520 Speaker 2: you're like, oh, I don't want to cook a healthy dinner, 383 00:17:28,359 --> 00:17:29,920 Speaker 2: You're not going to find the motivation to do it. 384 00:17:29,960 --> 00:17:31,959 Speaker 2: If you're sitting on the couch watching Netflix and scrolling 385 00:17:32,000 --> 00:17:34,399 Speaker 2: through Uber. It's that motivation is not going to come 386 00:17:34,480 --> 00:17:36,679 Speaker 2: to you. But if you took the first steps, if 387 00:17:36,720 --> 00:17:38,600 Speaker 2: you went and you just pulled out the veggies and 388 00:17:38,920 --> 00:17:40,760 Speaker 2: I don't know, some tofools some meat from the fridge, 389 00:17:40,760 --> 00:17:42,640 Speaker 2: and you put it on the bench, that's the first step. 390 00:17:42,760 --> 00:17:44,280 Speaker 2: Even if you went back and you sat on the couch, 391 00:17:44,320 --> 00:17:46,600 Speaker 2: you're like, well, now the veggies are out on the bench, 392 00:17:46,640 --> 00:17:48,600 Speaker 2: I may as well go cut them up, right, Suzie. 393 00:17:49,000 --> 00:17:50,320 Speaker 2: So you go and you cut up your veggies, and 394 00:17:50,359 --> 00:17:52,000 Speaker 2: then you're like, already cut them up. You may as 395 00:17:52,000 --> 00:17:53,600 Speaker 2: well put them into the fry pan. You put him 396 00:17:53,600 --> 00:17:55,479 Speaker 2: in the fry pan, they're cooking away, and you're like, well, 397 00:17:55,480 --> 00:17:57,720 Speaker 2: I may as well add my toful, my chicken, add 398 00:17:57,760 --> 00:18:00,399 Speaker 2: some sauce, and dinners done. You took the first step, 399 00:18:00,520 --> 00:18:03,080 Speaker 2: which was absolutely the hardest step, and from there it 400 00:18:03,119 --> 00:18:06,240 Speaker 2: got easier. That then created momentum. You've done one step, 401 00:18:06,280 --> 00:18:07,639 Speaker 2: you're like, well, I may as well do another. I 402 00:18:07,720 --> 00:18:10,320 Speaker 2: may as well do another, And then that created the motivation, 403 00:18:10,440 --> 00:18:12,960 Speaker 2: and you're like, oh, now I've made this delicious, healthy dinner. 404 00:18:13,119 --> 00:18:14,760 Speaker 2: I'm so proud of myself. Now I'm going to go 405 00:18:14,800 --> 00:18:18,000 Speaker 2: out for a walk after dinner. The action creates the momentum, 406 00:18:18,080 --> 00:18:21,000 Speaker 2: creates the motivation. That's my secret formula, SUSI, what have 407 00:18:21,080 --> 00:18:21,560 Speaker 2: you got for us? 408 00:18:21,880 --> 00:18:24,240 Speaker 1: Well, the only thing I can add to that anecdote 409 00:18:24,280 --> 00:18:25,760 Speaker 1: is that I don't know if anyone's going to feel 410 00:18:25,760 --> 00:18:28,159 Speaker 1: overly excited if Tofu's on their bench, But that's just me. 411 00:18:28,520 --> 00:18:29,240 Speaker 2: I love Tofu. 412 00:18:31,440 --> 00:18:34,560 Speaker 1: We're very open to Tofu advertisers. No, it's just a kidding. 413 00:18:35,680 --> 00:18:37,960 Speaker 1: I couldn't have set it better myself. And in my example, 414 00:18:38,080 --> 00:18:39,960 Speaker 1: what happened was I woke up to a text message 415 00:18:40,359 --> 00:18:43,600 Speaker 1: I'm not really feeling very motivated any tips, and my 416 00:18:43,760 --> 00:18:47,159 Speaker 1: answers said, perhaps not as eloquently as yours, but it 417 00:18:47,400 --> 00:18:50,600 Speaker 1: was Motivation doesn't just come. You've got to do something 418 00:18:50,800 --> 00:18:53,159 Speaker 1: so one hundred percent. But what I would add to 419 00:18:53,680 --> 00:18:57,080 Speaker 1: that perspective is that there's a certain level, and we 420 00:18:57,160 --> 00:19:00,280 Speaker 1: call it in psychology acceptance and commitment therapy, and I 421 00:19:00,400 --> 00:19:03,720 Speaker 1: really see a lot of similarities between what we do 422 00:19:03,880 --> 00:19:07,120 Speaker 1: where we're working with people on lifestyle change and moving 423 00:19:07,160 --> 00:19:10,760 Speaker 1: forward psychologically, because inevitably we think of motivation as a 424 00:19:10,840 --> 00:19:13,639 Speaker 1: cognitive concept as feeling like we've got all this energy 425 00:19:13,720 --> 00:19:15,600 Speaker 1: to do the things that we want to do. And indeed, 426 00:19:15,960 --> 00:19:18,400 Speaker 1: if you're carrying extra weight and not feeling particularly great 427 00:19:18,440 --> 00:19:20,600 Speaker 1: and your body, your energy can be on the low side, 428 00:19:20,800 --> 00:19:23,800 Speaker 1: which perhaps is where we associate it with motivation as such. 429 00:19:24,280 --> 00:19:26,560 Speaker 1: But I think when I'm working with clients' long term, 430 00:19:26,960 --> 00:19:28,960 Speaker 1: indeed very much the way you do, I really am 431 00:19:29,000 --> 00:19:31,639 Speaker 1: focused on action steps. When I'm not feeling great, I 432 00:19:31,760 --> 00:19:33,520 Speaker 1: do something. I don't sit in front of the couch 433 00:19:33,800 --> 00:19:35,440 Speaker 1: and need a tub of ice cream and feel sorry 434 00:19:35,480 --> 00:19:37,600 Speaker 1: for myself. I know I'm going to feel better after 435 00:19:37,680 --> 00:19:39,159 Speaker 1: a walk if I go to the shop and do 436 00:19:39,280 --> 00:19:41,760 Speaker 1: some healthy cooking. I know that, again, like you described, 437 00:19:42,240 --> 00:19:45,960 Speaker 1: action will facilitate motivation. But the other thing that I 438 00:19:46,080 --> 00:19:49,000 Speaker 1: work on clients with long term is developing a level 439 00:19:49,080 --> 00:19:51,240 Speaker 1: of acceptance around our health and fitness. You know, we 440 00:19:51,400 --> 00:19:53,600 Speaker 1: all have to accept at some point that we're going 441 00:19:53,640 --> 00:19:55,720 Speaker 1: to have to exercise most days if our goal is 442 00:19:55,800 --> 00:19:58,119 Speaker 1: to maintain our weight. We have to accept that we 443 00:19:58,160 --> 00:19:59,840 Speaker 1: don't get to eat whatever we want all the time 444 00:20:00,000 --> 00:20:02,240 Speaker 1: because we're in a world where there's huge amounts of calories, 445 00:20:02,480 --> 00:20:04,600 Speaker 1: we have to work out what we are able to 446 00:20:04,720 --> 00:20:07,800 Speaker 1: manage and develop our own dietary strategies for balance in 447 00:20:07,880 --> 00:20:10,560 Speaker 1: our lives. So when we're talking about what am I 448 00:20:10,680 --> 00:20:14,159 Speaker 1: prepared to accept and commit to, you lose a lot 449 00:20:14,200 --> 00:20:16,920 Speaker 1: of the time spent in your head. So for example, 450 00:20:17,119 --> 00:20:19,480 Speaker 1: I don't think about when am I going to exercise? 451 00:20:19,920 --> 00:20:22,199 Speaker 1: I think I need to exercise every day, so when 452 00:20:22,280 --> 00:20:24,200 Speaker 1: am I going to do it? So once you've accepted 453 00:20:24,240 --> 00:20:27,159 Speaker 1: there are certain variables that you have to always commit to, 454 00:20:27,640 --> 00:20:30,440 Speaker 1: it becomes easier to keep in an action phase rather 455 00:20:30,560 --> 00:20:32,760 Speaker 1: than keeping in our head thinking about why we don't 456 00:20:32,800 --> 00:20:34,600 Speaker 1: want to do it, why it's going to hurt us, 457 00:20:34,760 --> 00:20:37,640 Speaker 1: what else we'd rather be doing. Nothing is achieved from 458 00:20:37,680 --> 00:20:39,840 Speaker 1: that spending that time in our mind. Whereas if we 459 00:20:40,000 --> 00:20:42,800 Speaker 1: accept there's a certain level of eating well and exercise 460 00:20:42,840 --> 00:20:44,800 Speaker 1: we all have to do, all of a sudden, we 461 00:20:44,960 --> 00:20:47,840 Speaker 1: lose the discussion about motivation. It just becomes about action 462 00:20:48,000 --> 00:20:50,560 Speaker 1: based doing and that's what I try and work on 463 00:20:50,680 --> 00:20:53,639 Speaker 1: longer term. And as you alluded to, Leanne, talk about 464 00:20:53,680 --> 00:20:56,080 Speaker 1: the higher order goals we have for ourself, that health 465 00:20:56,119 --> 00:20:59,120 Speaker 1: and fitness is extremely important to us, and as such, 466 00:20:59,200 --> 00:21:01,080 Speaker 1: it filters down these are the things we need to 467 00:21:01,200 --> 00:21:04,640 Speaker 1: do to maintain a general baseline. So I would have said, 468 00:21:04,720 --> 00:21:06,960 Speaker 1: rather than text me and say, how do I find motivation? 469 00:21:07,560 --> 00:21:10,680 Speaker 1: Just do something? Do something now that's going to move 470 00:21:10,760 --> 00:21:13,119 Speaker 1: you towards the goal that you have for yourself, because 471 00:21:13,200 --> 00:21:16,080 Speaker 1: ultimately it's your goal, it's not mine. I don't go 472 00:21:16,160 --> 00:21:18,200 Speaker 1: away and think to myself, Oh, you know, poor Mary 473 00:21:18,280 --> 00:21:21,240 Speaker 1: is not very motivated. How can I help her? I'm thinking, Mary, 474 00:21:21,480 --> 00:21:23,639 Speaker 1: what can you do right now that's going to make 475 00:21:23,680 --> 00:21:26,040 Speaker 1: you feel better and move you towards your goal? And 476 00:21:26,160 --> 00:21:28,800 Speaker 1: once you focus on that again, like you described, it's 477 00:21:28,800 --> 00:21:32,200 Speaker 1: about action and momentum, and for me also acceptance and commitment. 478 00:21:32,880 --> 00:21:34,560 Speaker 2: So Mary, get off your butt and go for a walk. 479 00:21:36,040 --> 00:21:40,919 Speaker 1: You'll feel better afterwards. I all right. So now onto 480 00:21:41,080 --> 00:21:43,359 Speaker 1: our product of the week, and we have a lot 481 00:21:43,400 --> 00:21:45,320 Speaker 1: of questions that come through about bread and I think 482 00:21:45,359 --> 00:21:47,440 Speaker 1: in the past we've talked about a higher protein bread, 483 00:21:47,840 --> 00:21:50,040 Speaker 1: but land you had brought up to me. I actually 484 00:21:50,119 --> 00:21:51,679 Speaker 1: wasn't aware of this product, so I'm not sure if 485 00:21:51,680 --> 00:21:55,040 Speaker 1: it's quite new about the tip top burger thins. Now 486 00:21:55,119 --> 00:21:57,720 Speaker 1: I know there's been sandwich thins available for a while, 487 00:21:57,800 --> 00:21:59,960 Speaker 1: and I know they're sort of relatively low in calorie, 488 00:22:00,680 --> 00:22:03,760 Speaker 1: But the burger thins are a new product, relatively new 489 00:22:03,800 --> 00:22:06,879 Speaker 1: product in supermarkets that come in around shape, so perfect 490 00:22:06,960 --> 00:22:11,080 Speaker 1: for I guess, a healthier, potentially form of burger per serve. 491 00:22:11,119 --> 00:22:13,040 Speaker 1: They're coming in at less than one hundred calories. The 492 00:22:13,119 --> 00:22:15,359 Speaker 1: serving size is thirty four grams, so it is really 493 00:22:15,440 --> 00:22:18,040 Speaker 1: quite thin compared to slices of bread. Three hundred and 494 00:22:18,080 --> 00:22:20,760 Speaker 1: fifty seven kiloges, three grams of protein, less than a 495 00:22:20,800 --> 00:22:24,080 Speaker 1: gram of fat, fifteen grams of carbohydrate, two grams of 496 00:22:24,160 --> 00:22:26,959 Speaker 1: dietary fiber, and one hundred and thirty milligrams of sodium, 497 00:22:26,960 --> 00:22:29,400 Speaker 1: which is pretty light really for sodium when we look 498 00:22:29,400 --> 00:22:31,520 Speaker 1: at bread, considering most breads, do you have some salt 499 00:22:31,840 --> 00:22:33,520 Speaker 1: at it just to give a little bit of flavor? 500 00:22:34,160 --> 00:22:36,920 Speaker 1: Twenty percent homeoflower which is giving at that fiber load. 501 00:22:37,480 --> 00:22:41,159 Speaker 1: There's some mulsifies in their vitamins, fortified, etc. But I 502 00:22:41,200 --> 00:22:45,119 Speaker 1: guess where this product fits for me is for people 503 00:22:45,160 --> 00:22:48,480 Speaker 1: who really enjoy a burger and don't want necessarily the 504 00:22:48,480 --> 00:22:50,480 Speaker 1: heaviness of bread rolls. I think it's definitely got a 505 00:22:50,560 --> 00:22:53,840 Speaker 1: place as a lighter alternative to bread rolls, particularly if 506 00:22:53,880 --> 00:22:57,160 Speaker 1: you're after that healthier burger alternative. And I know when 507 00:22:57,240 --> 00:23:01,199 Speaker 1: working with bariatric surgery, those very thin slices of sandwich 508 00:23:01,280 --> 00:23:03,600 Speaker 1: thins work well for people who have had barrier chick surgery. 509 00:23:03,920 --> 00:23:06,400 Speaker 1: But overall, I think it's a reasonably good product, particularly 510 00:23:06,400 --> 00:23:09,600 Speaker 1: if you wanted to give yourself a lighter, healthier burger. 511 00:23:10,280 --> 00:23:11,840 Speaker 2: I really like them when I use them often for 512 00:23:11,920 --> 00:23:14,520 Speaker 2: my clients, and a lot of my clients, like myself, 513 00:23:14,720 --> 00:23:17,080 Speaker 2: love fries, love potatoes, and I say to them, you know, 514 00:23:17,160 --> 00:23:19,040 Speaker 2: you can't really. I mean, if the goal is weight 515 00:23:19,080 --> 00:23:21,159 Speaker 2: lost here, of course you can. But ideally it's going 516 00:23:21,200 --> 00:23:23,040 Speaker 2: to make it easy if you stay in a calorie deficit, 517 00:23:23,119 --> 00:23:25,560 Speaker 2: if you're not having the full burger plus a serve 518 00:23:25,600 --> 00:23:27,600 Speaker 2: of fries with it. Even if they are homemade, we're 519 00:23:27,640 --> 00:23:29,879 Speaker 2: just sort of doubling up on our carbohydrates serve. So 520 00:23:30,200 --> 00:23:32,000 Speaker 2: I do use these regularly for my clients so they 521 00:23:32,040 --> 00:23:33,680 Speaker 2: can have a little chippies on the site as well, 522 00:23:33,880 --> 00:23:35,920 Speaker 2: because when you think about it from a calorie perspective, 523 00:23:36,160 --> 00:23:38,879 Speaker 2: their burger fins are about eighty five calories. They're pretty good, 524 00:23:38,920 --> 00:23:41,280 Speaker 2: and two grams of fiber in those little thins is 525 00:23:41,280 --> 00:23:44,439 Speaker 2: actually a great amount of fiber compared to say, if 526 00:23:44,480 --> 00:23:47,399 Speaker 2: you just got a normal hamburger bun or something like that. Generally, 527 00:23:47,480 --> 00:23:50,080 Speaker 2: most hamburger buns are around three hundred calories susy. So 528 00:23:50,480 --> 00:23:52,440 Speaker 2: it's a good way for us to allow us to 529 00:23:52,440 --> 00:23:53,879 Speaker 2: have a little bit of chippies or something like that 530 00:23:53,960 --> 00:23:55,159 Speaker 2: on the side, or just have a bit of a 531 00:23:55,280 --> 00:23:57,119 Speaker 2: lighter meal or I know a lot of people are 532 00:23:57,160 --> 00:23:59,960 Speaker 2: quite fearful of carbohydrates. They don't want that heaviness at nighttime. 533 00:24:00,400 --> 00:24:02,400 Speaker 2: Rather than wrapping your burger in a lettuce leap, which 534 00:24:02,640 --> 00:24:05,280 Speaker 2: let's be honest, isn't very much fun for anyone. These 535 00:24:05,280 --> 00:24:07,479 Speaker 2: are I think a great old I'm a fan of them. 536 00:24:07,520 --> 00:24:09,760 Speaker 2: I really liked him that the ingredient list is quite 537 00:24:09,800 --> 00:24:12,000 Speaker 2: low as well. There's not too many additives or extras 538 00:24:12,040 --> 00:24:12,320 Speaker 2: in there. 539 00:24:13,000 --> 00:24:15,960 Speaker 1: They kind of remind me of the grilled, very thin carbohydrate, 540 00:24:16,080 --> 00:24:18,320 Speaker 1: low carbohydrate bun you can find and grilled. 541 00:24:18,520 --> 00:24:21,200 Speaker 2: Oh we're just needed to talk about that on another podcast. 542 00:24:20,880 --> 00:24:22,600 Speaker 1: I've gate with that will come back to that. That's 543 00:24:22,680 --> 00:24:24,639 Speaker 1: quite a thing, and I would agree with you. A 544 00:24:24,680 --> 00:24:27,280 Speaker 1: burger is not a burger really in lettuce one hundred percent, 545 00:24:27,320 --> 00:24:29,760 Speaker 1: and you ride about bread rolls because sometimes even though 546 00:24:29,800 --> 00:24:31,760 Speaker 1: we think there might be sour dough or whole meal 547 00:24:31,840 --> 00:24:34,879 Speaker 1: of multi grain, because of the density of them, they 548 00:24:35,040 --> 00:24:37,600 Speaker 1: pack in a lot more carbohydrate than two slices of bread. 549 00:24:37,680 --> 00:24:39,760 Speaker 1: So I have always taken the middle out of my 550 00:24:39,800 --> 00:24:41,960 Speaker 1: bread roll just because I'd prefer to have more salad 551 00:24:42,040 --> 00:24:45,160 Speaker 1: onto it fill it up with other protein. But out 552 00:24:45,160 --> 00:24:47,479 Speaker 1: of interest, I picked up a sour dough roll at 553 00:24:47,520 --> 00:24:49,679 Speaker 1: my local supermarket and it's lucky. It's actually got an 554 00:24:49,720 --> 00:24:52,760 Speaker 1: internal sourdough bakery, so naturally you just think, oh, it's 555 00:24:52,800 --> 00:24:56,600 Speaker 1: really really healthy lean. When I saw the carbohydrate load 556 00:24:56,680 --> 00:24:58,679 Speaker 1: of the bread roll, I almost had a heart attack. 557 00:24:58,720 --> 00:25:01,920 Speaker 1: It was eighty grams of carbohydrate in this role that 558 00:25:02,119 --> 00:25:05,320 Speaker 1: was sour dough. So even if I took the middle 559 00:25:05,320 --> 00:25:07,320 Speaker 1: out of it, it's still clocking in at forty grams 560 00:25:07,320 --> 00:25:09,840 Speaker 1: of carbohydrate, which is equivalent of three slices of good 561 00:25:09,920 --> 00:25:12,359 Speaker 1: quality bread. So you do have to be really mindful 562 00:25:12,400 --> 00:25:14,520 Speaker 1: around bread rolls. And just because it's whole meal or 563 00:25:14,680 --> 00:25:18,280 Speaker 1: multi grain doesn't necessarily mean that it's you know, it's healthy, 564 00:25:18,359 --> 00:25:20,280 Speaker 1: but it's got a lot of fuel in it. So 565 00:25:20,400 --> 00:25:22,320 Speaker 1: that's my trick with them. Either take the middle out 566 00:25:22,359 --> 00:25:24,359 Speaker 1: if if I'm looking at it and definitely looking for 567 00:25:24,520 --> 00:25:28,200 Speaker 1: smaller ones, don't think it's healthy. Was it sour dough 568 00:25:28,400 --> 00:25:31,200 Speaker 1: or in the case of calorie control and carbohydrate control, 569 00:25:31,240 --> 00:25:33,080 Speaker 1: these are a great option for a lighter burger. I 570 00:25:33,119 --> 00:25:34,200 Speaker 1: would agree one hundred percent. 571 00:25:34,880 --> 00:25:36,840 Speaker 2: I like them, and for our diabetics out there, they've 572 00:25:36,880 --> 00:25:39,560 Speaker 2: got around fifteen grams of carbohydrate per servings. It's around 573 00:25:39,600 --> 00:25:42,000 Speaker 2: one serve of carbohydrate, which I think for diabetics and 574 00:25:42,240 --> 00:25:45,280 Speaker 2: those that are insulin resistant, is actually a wonderful choice and. 575 00:25:45,440 --> 00:25:48,080 Speaker 1: Very reasonable for a burger in terms of a balanced meal, 576 00:25:48,119 --> 00:25:50,840 Speaker 1: as you described, if you had your lean hamburger patty 577 00:25:50,880 --> 00:25:53,359 Speaker 1: and invest in a good quality, lean one one of 578 00:25:53,440 --> 00:25:56,440 Speaker 1: these hamburger thins, plus loads of salad, and like you said, 579 00:25:56,440 --> 00:25:59,879 Speaker 1: a few sweet potato chips or homemade chips cooked extraver 580 00:26:00,160 --> 00:26:03,000 Speaker 1: olive oil. It's an overall healthier version of your favorite 581 00:26:03,040 --> 00:26:05,399 Speaker 1: food for a lot less carbohydrate than you're going to 582 00:26:05,440 --> 00:26:08,080 Speaker 1: get from any standard bread. Roll or Turkish bread is 583 00:26:08,119 --> 00:26:10,680 Speaker 1: my worst like that is even worse than some of 584 00:26:10,760 --> 00:26:14,080 Speaker 1: those breads, So keep clear of those heavier loady breads. 585 00:26:14,720 --> 00:26:17,600 Speaker 2: Go from in and from a cost perspective, pretty good, Susie. 586 00:26:17,600 --> 00:26:20,280 Speaker 2: At the moment, we record this podcast a little in advance, 587 00:26:20,280 --> 00:26:21,720 Speaker 2: so I probably won't be on salt by the time 588 00:26:21,760 --> 00:26:23,600 Speaker 2: you guys hear this. But they're on Salve for two 589 00:26:23,640 --> 00:26:26,480 Speaker 2: dollars eighty at Wollas and they generally, I think, from 590 00:26:26,720 --> 00:26:28,680 Speaker 2: what I can see on the website about three dollars fifty. 591 00:26:28,880 --> 00:26:31,080 Speaker 2: So three dollars fifty and you're getting six burger thins 592 00:26:31,160 --> 00:26:33,480 Speaker 2: in there, which I think is actually very very reasonable. 593 00:26:33,720 --> 00:26:35,879 Speaker 1: And they freeze very well too, so you don't have 594 00:26:35,880 --> 00:26:37,520 Speaker 1: to worry about buying them and throwing them out, which 595 00:26:37,520 --> 00:26:38,840 Speaker 1: I know can be an issue if you're cooking for 596 00:26:38,960 --> 00:26:40,200 Speaker 1: just one or two and you're only want to have 597 00:26:40,280 --> 00:26:42,480 Speaker 1: one burger. The great thing about them is they freeze, 598 00:26:42,520 --> 00:26:44,360 Speaker 1: so every time you perhaps once a month or what's 599 00:26:44,400 --> 00:26:47,280 Speaker 1: every couple of weeks, you can use them and get 600 00:26:47,320 --> 00:26:50,760 Speaker 1: the whole packet, so you're not wasting any Absolutely. 601 00:26:50,400 --> 00:26:53,880 Speaker 2: Really enjoyed, so, Susie, our last segment is our listener question. 602 00:26:54,040 --> 00:26:56,280 Speaker 2: So this week we've been asked about organic food. So 603 00:26:56,359 --> 00:26:59,120 Speaker 2: somebody sent us a question through our social media page, 604 00:26:59,160 --> 00:27:01,600 Speaker 2: which is at the Nutrition Couch Podcast if you're not 605 00:27:01,600 --> 00:27:04,359 Speaker 2: following us on Facebook and Instagram, please do continue to 606 00:27:04,400 --> 00:27:06,400 Speaker 2: send your questions in. We do have a big list 607 00:27:06,480 --> 00:27:08,359 Speaker 2: of them, but we have goals to do a lot 608 00:27:08,359 --> 00:27:10,200 Speaker 2: of podcasts, Susie, so I'm sure we will get through 609 00:27:10,240 --> 00:27:12,320 Speaker 2: every single one of them. So hangtart if we haven't 610 00:27:12,320 --> 00:27:14,600 Speaker 2: talked about your question so far, I promise we will 611 00:27:14,640 --> 00:27:16,720 Speaker 2: get there. But today one of our listeners has asked 612 00:27:16,720 --> 00:27:19,440 Speaker 2: about organic produce, is it worth it and should we 613 00:27:19,560 --> 00:27:22,920 Speaker 2: be spending the extra money on buying She didn't specify, 614 00:27:23,000 --> 00:27:24,720 Speaker 2: but I think we really focus on organic fruit and 615 00:27:24,800 --> 00:27:27,399 Speaker 2: veggies today, Susie. But I think things like organic potato 616 00:27:27,480 --> 00:27:30,440 Speaker 2: chips and organic chocolate are probably a whole other different ballgame, 617 00:27:30,480 --> 00:27:33,040 Speaker 2: because I honestly think the quality of your diet matters 618 00:27:33,160 --> 00:27:35,359 Speaker 2: far more than if it's organic. If you're eating a 619 00:27:35,359 --> 00:27:37,400 Speaker 2: bag of organic corn chips versus a bag of normal 620 00:27:37,440 --> 00:27:39,440 Speaker 2: corn chips, they're still corn chips. It's like a Kido 621 00:27:39,480 --> 00:27:41,200 Speaker 2: brownie is still a brownie. At the end of the day, 622 00:27:41,480 --> 00:27:43,480 Speaker 2: that product probably isn't going to be that good for 623 00:27:43,520 --> 00:27:45,600 Speaker 2: you because it's ultra process, which we know is not 624 00:27:45,720 --> 00:27:47,840 Speaker 2: great for our health. So I think save your money 625 00:27:48,000 --> 00:27:51,040 Speaker 2: from a process food or an ultra process food perspective. 626 00:27:51,240 --> 00:27:53,040 Speaker 2: And really, if you're going to spend the extra money 627 00:27:53,080 --> 00:27:55,439 Speaker 2: on organic, do it with some of your fruits and veggies. 628 00:27:55,480 --> 00:27:57,000 Speaker 2: What are your thoughts around the SUSI. 629 00:27:57,400 --> 00:28:00,360 Speaker 1: Well, I will be completely honest. Do I buy fruit 630 00:28:00,359 --> 00:28:00,960 Speaker 1: and vegetables? 631 00:28:01,080 --> 00:28:01,119 Speaker 2: No? 632 00:28:01,560 --> 00:28:04,320 Speaker 1: I don't spend that money. And the reason is that 633 00:28:04,480 --> 00:28:07,000 Speaker 1: I try and get where I can to the fresh 634 00:28:07,080 --> 00:28:10,720 Speaker 1: food markets. I find that it's a lot cheaper, you 635 00:28:10,920 --> 00:28:12,920 Speaker 1: have an option to choose really good quality and you're 636 00:28:12,920 --> 00:28:15,840 Speaker 1: not being controlled by the supermarkets, and there I save 637 00:28:15,920 --> 00:28:18,320 Speaker 1: a significant amount of money, and that's important to me. 638 00:28:18,920 --> 00:28:20,760 Speaker 1: I think the key thing is when we look at 639 00:28:20,800 --> 00:28:24,000 Speaker 1: the nutritional research on the quality of organic produce, the 640 00:28:24,119 --> 00:28:27,440 Speaker 1: standout feature is that if you're consuming the product with skin, 641 00:28:28,160 --> 00:28:33,160 Speaker 1: that's where nutritionally you do consume fewer pesticides and additives 642 00:28:33,720 --> 00:28:36,920 Speaker 1: on the produce, So things like strawberries and apples, that's 643 00:28:36,920 --> 00:28:40,080 Speaker 1: actually proven that they have less of those additives when 644 00:28:40,120 --> 00:28:44,120 Speaker 1: you buy organic. But it's not my standard recommendation unless 645 00:28:44,120 --> 00:28:46,400 Speaker 1: people want to. It's just not so readily available. I 646 00:28:46,520 --> 00:28:49,880 Speaker 1: find in mainstream supermarkets generally the produce is sat there longer, 647 00:28:50,040 --> 00:28:52,720 Speaker 1: so you're not guaranteed the freshness, and I think that 648 00:28:53,040 --> 00:28:56,120 Speaker 1: if you're worried about nutritional composition, you're much better to 649 00:28:56,240 --> 00:28:59,680 Speaker 1: source out the freshest produce you can by going to 650 00:28:59,760 --> 00:29:03,000 Speaker 1: local growers' markets. That's going to maximize your nutrition as 651 00:29:03,040 --> 00:29:05,520 Speaker 1: opposed to produce that perhaps has been stored for long 652 00:29:05,560 --> 00:29:08,360 Speaker 1: periods of time. But if you did want to, I 653 00:29:08,400 --> 00:29:12,000 Speaker 1: would tend to spend more so on produce that you 654 00:29:12,240 --> 00:29:14,880 Speaker 1: eat the skin, so things like your berries, your apples, 655 00:29:15,240 --> 00:29:18,400 Speaker 1: potentially carrots. That's where the evidence is around the benefits 656 00:29:18,480 --> 00:29:20,840 Speaker 1: of it, but I don't suggest people do it, nor 657 00:29:20,920 --> 00:29:23,200 Speaker 1: do I spend I think the other research and again 658 00:29:23,240 --> 00:29:25,520 Speaker 1: we can talk about this another time. Milk, there is 659 00:29:25,600 --> 00:29:28,360 Speaker 1: some evidence to show the nutritional quality of organic milk 660 00:29:28,440 --> 00:29:31,560 Speaker 1: is slightly higher, but it's slightly you know, it's not 661 00:29:31,800 --> 00:29:34,960 Speaker 1: considerably higher. And as such, it's more for me a 662 00:29:35,040 --> 00:29:37,360 Speaker 1: personal choice of the way that you want to eat, 663 00:29:37,480 --> 00:29:41,840 Speaker 1: as opposed to directly impacting your nutrition intake overall. Of course, 664 00:29:41,880 --> 00:29:43,920 Speaker 1: when you're buying organic, there's a number of benefits for 665 00:29:43,960 --> 00:29:47,080 Speaker 1: the environment and in farming practices, and that's not specifically 666 00:29:47,120 --> 00:29:49,000 Speaker 1: what we're talking about. If we're looking at the pure 667 00:29:49,320 --> 00:29:52,240 Speaker 1: nutritional angle. It really comes down to those products you're 668 00:29:52,240 --> 00:29:54,680 Speaker 1: going to get the benefit. So for example, with a banana, 669 00:29:54,760 --> 00:29:56,720 Speaker 1: where you're taking the skin off, it's not going to 670 00:29:56,760 --> 00:29:59,720 Speaker 1: really affect the quality of the banana. If you buy organic, 671 00:30:00,080 --> 00:30:02,800 Speaker 1: that might be better for the environment. So that's sort 672 00:30:02,800 --> 00:30:04,800 Speaker 1: of my position on it. It's not something I encourage 673 00:30:04,880 --> 00:30:06,960 Speaker 1: or do. And what I would say is where you 674 00:30:07,040 --> 00:30:09,360 Speaker 1: can support local growers and local markets, you're going to 675 00:30:09,400 --> 00:30:12,440 Speaker 1: get better quality produce and fresher produce, which is best 676 00:30:12,480 --> 00:30:15,200 Speaker 1: for nutritd and take. Anyway, if you can afford it 677 00:30:15,200 --> 00:30:16,520 Speaker 1: and you're happy to do it, then I think that 678 00:30:16,600 --> 00:30:19,280 Speaker 1: there's absolutely no harm. I do think that, as you mentioned, 679 00:30:19,320 --> 00:30:21,280 Speaker 1: for some of our fruits and veggies, it is absolutely 680 00:30:21,360 --> 00:30:23,760 Speaker 1: going to be better because there is something that's called 681 00:30:23,960 --> 00:30:25,760 Speaker 1: the Dirty Doesn't. And I'm not sure if our listeners 682 00:30:25,800 --> 00:30:27,880 Speaker 1: have heard of this before, but there's a group called 683 00:30:27,960 --> 00:30:29,719 Speaker 1: the ewg's. 684 00:30:29,000 --> 00:30:30,840 Speaker 2: The Environment to Work In Groups. So they're a non 685 00:30:30,920 --> 00:30:34,040 Speaker 2: for profit organization that every year they release what's called 686 00:30:34,080 --> 00:30:36,520 Speaker 2: like a shopper's Guide to pesticize in products. So if 687 00:30:36,520 --> 00:30:38,719 Speaker 2: you guys, just google the Dirty does and it'll pop up, 688 00:30:38,840 --> 00:30:42,000 Speaker 2: and essentially it's a list of the twelve products that 689 00:30:42,120 --> 00:30:43,800 Speaker 2: if you had the money and you were able to, 690 00:30:44,400 --> 00:30:46,520 Speaker 2: we should try to be buying organic in and as 691 00:30:46,560 --> 00:30:48,800 Speaker 2: you mentioned, there are things that don't come and their skins, 692 00:30:48,880 --> 00:30:51,080 Speaker 2: like bananas. They're things like our strawberries that we do 693 00:30:51,240 --> 00:30:53,480 Speaker 2: eat the skin and so if there's any pesticides on them. 694 00:30:53,760 --> 00:30:56,080 Speaker 2: What this Environmental Working Group does is it buys a 695 00:30:56,120 --> 00:30:58,520 Speaker 2: lot of the produce, It takes it home, washes it properly, 696 00:30:58,680 --> 00:31:00,400 Speaker 2: just like you and I would do, and then it 697 00:31:00,480 --> 00:31:02,920 Speaker 2: tests the amount of pesticides in them, and it ranks 698 00:31:02,960 --> 00:31:05,760 Speaker 2: their foods from highest to lowest. So if you did 699 00:31:05,840 --> 00:31:07,560 Speaker 2: have the budget for it, and you are happy to 700 00:31:07,640 --> 00:31:10,360 Speaker 2: do so, the top sort of six on their list 701 00:31:10,560 --> 00:31:15,280 Speaker 2: that you you know, might want to consider purchasing organic strawberries, spinach, 702 00:31:15,840 --> 00:31:20,320 Speaker 2: kale and other collars, nectarines, apples, and grapes. They're the 703 00:31:20,440 --> 00:31:23,479 Speaker 2: six what they call quote unquote dirtiest doesn't and then 704 00:31:23,560 --> 00:31:26,120 Speaker 2: lists going down from there. Number seven is cherries, eight 705 00:31:26,280 --> 00:31:29,520 Speaker 2: is peaches, niners, pears, ten as bell purpose, which I 706 00:31:29,520 --> 00:31:32,800 Speaker 2: think might surprise some people. Eleven is celery, and twelve 707 00:31:32,960 --> 00:31:35,280 Speaker 2: is tomatoes. So you can just still quit google and 708 00:31:35,360 --> 00:31:37,280 Speaker 2: google the dirty does and that list does sort of 709 00:31:37,320 --> 00:31:39,080 Speaker 2: tend to change a little bit each year, but I 710 00:31:39,120 --> 00:31:41,680 Speaker 2: always find that things like strawberries and spinach are higher 711 00:31:41,760 --> 00:31:43,760 Speaker 2: on the list. So if I do have a little bit, 712 00:31:43,800 --> 00:31:45,520 Speaker 2: you know, leftover in the bank each week and I 713 00:31:45,640 --> 00:31:48,040 Speaker 2: am I'm not at the farmer's markets room in the supermarket, 714 00:31:48,120 --> 00:31:50,080 Speaker 2: you know, things like spinach and strawberries. For me, I 715 00:31:50,160 --> 00:31:52,280 Speaker 2: do like to sort of purchase organic, so but I 716 00:31:52,360 --> 00:31:54,600 Speaker 2: do understand that from a budget perspective, it can be 717 00:31:54,680 --> 00:31:57,200 Speaker 2: hard on many people. So I think that the quality 718 00:31:57,280 --> 00:31:59,800 Speaker 2: of your diet matters far more than if your produce 719 00:31:59,840 --> 00:32:02,200 Speaker 2: is organic or not. But if you are looking to 720 00:32:02,280 --> 00:32:03,680 Speaker 2: just spend a little bit of extra money on a 721 00:32:03,720 --> 00:32:06,240 Speaker 2: few organic produce items, you might want to think about 722 00:32:06,240 --> 00:32:10,480 Speaker 2: things like strawberries, grapes, greens and kale and spinach, which is. 723 00:32:10,480 --> 00:32:12,520 Speaker 1: Some of the most nutrient dense foods anyway. But the 724 00:32:12,600 --> 00:32:14,720 Speaker 1: other little thing people might like to think about, especially 725 00:32:14,760 --> 00:32:16,560 Speaker 1: since many of us are in lockdown and spending a 726 00:32:16,560 --> 00:32:18,960 Speaker 1: lot more time at home. There's an amazing product called 727 00:32:18,960 --> 00:32:21,240 Speaker 1: a veggie pod, and it's a little garden bed that 728 00:32:21,280 --> 00:32:23,480 Speaker 1: you can have on balconies or in the home. And 729 00:32:23,560 --> 00:32:25,880 Speaker 1: then I know quite a few clients who have invested 730 00:32:25,920 --> 00:32:27,800 Speaker 1: in that because they haven't got big backyards and they've 731 00:32:27,800 --> 00:32:29,840 Speaker 1: got a bit more time and they have a little 732 00:32:29,840 --> 00:32:31,959 Speaker 1: garden there where they might grow their own leafy greens, 733 00:32:32,000 --> 00:32:34,520 Speaker 1: and that's a great way to optimize your nutrient intake, 734 00:32:34,640 --> 00:32:37,800 Speaker 1: increase your veggie consumption, and control the quality of your 735 00:32:37,840 --> 00:32:40,080 Speaker 1: fresh produce. So have a look at those veggie pods. 736 00:32:40,400 --> 00:32:43,760 Speaker 1: They've got great at home growing solutions for people living 737 00:32:43,840 --> 00:32:46,160 Speaker 1: in cities, and I know quite a few people who 738 00:32:46,200 --> 00:32:48,760 Speaker 1: have started to grow some of their own produce at home, 739 00:32:48,840 --> 00:32:50,800 Speaker 1: and then you're getting the best of both worlds. You're 740 00:32:50,800 --> 00:32:54,520 Speaker 1: saving money and also consuming the highest quality fresh fruit 741 00:32:54,520 --> 00:32:56,840 Speaker 1: and veggies you can and you can completely control what 742 00:32:57,000 --> 00:32:58,640 Speaker 1: goes into them. So have a look at those. We'll 743 00:32:58,680 --> 00:33:00,960 Speaker 1: pop that up on our instat site as well. 744 00:33:01,240 --> 00:33:03,080 Speaker 2: Yeah, and there are a lot of community gardens around 745 00:33:03,120 --> 00:33:04,560 Speaker 2: the place as well. Just still look at Google and 746 00:33:04,600 --> 00:33:06,880 Speaker 2: see if your neighborhood has a community garden. I remember 747 00:33:06,920 --> 00:33:08,479 Speaker 2: I used to work out in the country and they 748 00:33:08,520 --> 00:33:11,080 Speaker 2: had this beautiful community garden that you know, not really 749 00:33:11,200 --> 00:33:13,480 Speaker 2: many people knew about. So just to look at Google 750 00:33:13,520 --> 00:33:15,320 Speaker 2: and see if you're your area that you live and 751 00:33:15,400 --> 00:33:18,160 Speaker 2: has a community garden or sometimes on you know things 752 00:33:18,200 --> 00:33:20,600 Speaker 2: like Facebook Marketplace, people put up fresh herbs that they've 753 00:33:20,600 --> 00:33:22,239 Speaker 2: grown in their own garden and that sort of thing, 754 00:33:22,280 --> 00:33:23,760 Speaker 2: and they have so many of them that they're happy 755 00:33:23,800 --> 00:33:25,640 Speaker 2: to give them away. So all of those are really 756 00:33:25,640 --> 00:33:27,520 Speaker 2: great options as well. So you don't need to spend 757 00:33:27,520 --> 00:33:29,840 Speaker 2: the money getting organic, but you are getting some better 758 00:33:29,920 --> 00:33:32,560 Speaker 2: quality produce that someone's growing themselves in their backyard or 759 00:33:32,800 --> 00:33:34,600 Speaker 2: you have yourself as well, which I think is always 760 00:33:34,640 --> 00:33:35,920 Speaker 2: going to be beneficial. 761 00:33:35,840 --> 00:33:38,640 Speaker 1: One hundred percent. All right, Well, that brings us to 762 00:33:38,680 --> 00:33:41,280 Speaker 1: the end of the Nutrition Couch for another week. If 763 00:33:41,320 --> 00:33:44,000 Speaker 1: you haven't already, don't forget to subscribe to have us 764 00:33:44,040 --> 00:33:47,000 Speaker 1: delivered to your inbox every Sunday morning. And we love 765 00:33:47,080 --> 00:33:49,120 Speaker 1: it when you leave us a review. It really helps 766 00:33:49,200 --> 00:33:51,120 Speaker 1: us in the Apple charts, and you can do that 767 00:33:51,280 --> 00:33:54,600 Speaker 1: from your purple Apple podcast app. We've got our Instagram 768 00:33:54,640 --> 00:33:57,200 Speaker 1: and Facebook sites up and running. For any feedback or 769 00:33:57,280 --> 00:34:00,560 Speaker 1: questions at the Nutrition Couch Podcast. We will see you 770 00:34:00,720 --> 00:34:03,640 Speaker 1: same time, same place, next Sunday. Have a fantastic week. 771 00:34:03,720 --> 00:34:04,680 Speaker 1: Catch you guys next week.