1 00:00:01,000 --> 00:00:04,440 Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and welcome 2 00:00:04,480 --> 00:00:07,160 Speaker 1: to the Nutrition Couch, a weekly podcast from two of us. 3 00:00:07,160 --> 00:00:10,119 Speaker 1: Stay is leading dieticians, bringing you everything that is new 4 00:00:10,200 --> 00:00:13,960 Speaker 1: in the world of nutrition, diets and good food from 5 00:00:13,960 --> 00:00:18,279 Speaker 1: the Nutrition Couch. Today, we're chatting all things kito. We're 6 00:00:18,320 --> 00:00:20,400 Speaker 1: asked about it all the time, so what do we 7 00:00:20,440 --> 00:00:23,800 Speaker 1: really think of kito as an effective diet? And you 8 00:00:23,840 --> 00:00:27,080 Speaker 1: will hear us as honest as we get. In our 9 00:00:27,120 --> 00:00:29,960 Speaker 1: client case study, we chat all about motivation and why 10 00:00:29,960 --> 00:00:32,080 Speaker 1: our clients are finding things so tough at the moment 11 00:00:32,360 --> 00:00:34,159 Speaker 1: and what our tips are 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 00:00:37,280 --> 00:00:40,760 Speaker 1: lighter alternative to bread, and our listener question we discuss 14 00:00:40,840 --> 00:00:43,519 Speaker 1: all things vegetables and is it worth paying extra for 15 00:00:43,640 --> 00:00:47,160 Speaker 1: organic fruit and veggies. But to kick us off this week, Leanne, 16 00:00:47,159 --> 00:00:49,280 Speaker 1: what's happening up in Brisbane? 17 00:00:49,840 --> 00:00:51,960 Speaker 2: Well, SUSI, we're in the midst of our lockdown again, 18 00:00:52,000 --> 00:00:53,960 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 --> 00:01:00,120 Speaker 2: we're closer to Christmas than we are otherwise we're that 21 00:01:00,240 --> 00:01:03,120 Speaker 2: hump were you know, well into August now, so a 22 00:01:03,120 --> 00:01:04,960 Speaker 2: lot of us would be you know, plannings and beautiful 23 00:01:04,959 --> 00:01:06,880 Speaker 2: summer holidays are over in Europe, but that's not going 24 00:01:06,959 --> 00:01:09,000 Speaker 2: to happen this year, so I think, you know, something 25 00:01:09,040 --> 00:01:11,360 Speaker 2: to look forward to Christmas. Hopefully we'll be able to 26 00:01:11,400 --> 00:01:14,080 Speaker 2: catch up with families, you know, a lot of a 27 00:01:14,080 --> 00:01:15,839 Speaker 2: little bit of time off from work and the kids 28 00:01:15,840 --> 00:01:17,280 Speaker 2: are done with school, that sort of thing in a 29 00:01:17,280 --> 00:01:19,840 Speaker 2: couple of months time, so winding down for the rest 30 00:01:19,880 --> 00:01:21,240 Speaker 2: of the year. I think it's good to sort of 31 00:01:21,400 --> 00:01:23,600 Speaker 2: set some new goals towards the end of the year 32 00:01:23,640 --> 00:01:25,840 Speaker 2: and get you know, get us motivated. Which is a 33 00:01:25,840 --> 00:01:27,640 Speaker 2: good topic of the podcast today. 34 00:01:27,440 --> 00:01:30,640 Speaker 1: Is it. It's always an exciting time for dietitians leading 35 00:01:30,680 --> 00:01:33,240 Speaker 1: into spring and good weather, and I am really tossing 36 00:01:33,319 --> 00:01:35,600 Speaker 1: up with her to book my holiday to Hamilton Island, 37 00:01:35,640 --> 00:01:38,839 Speaker 1: which I just adore. So it's a bit watch and wait, 38 00:01:38,959 --> 00:01:42,280 Speaker 1: but 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 00:01:45,200 --> 00:01:49,200 Speaker 1: we discussed our prep for this podcast, I really thought 41 00:01:49,240 --> 00:01:52,080 Speaker 1: it was time we mentioned the diet elephant in the room, 42 00:01:52,080 --> 00:01:57,480 Speaker 1: which is keto. We've been avoiding because as dietitians, keto 43 00:01:57,560 --> 00:02:00,680 Speaker 1: in itself is quite polarizing, and I know it's dietitians 44 00:02:00,720 --> 00:02:06,040 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 00:02:09,280 --> 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 --> 00:02:18,160 Speaker 1: not like we're not across them, and I definitely have 49 00:02:18,240 --> 00:02:21,400 Speaker 1: thoughts on them. So I thought it warranted a good 50 00:02:21,480 --> 00:02:23,600 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 --> 00:02:28,920 Speaker 1: then I'd love to hear yours because we have trained 53 00:02:28,960 --> 00:02:31,760 Speaker 1: several years between our training, so it's always interesting to 54 00:02:31,800 --> 00:02:35,160 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 00:02:38,120 --> 00:02:41,480 Speaker 1: it is a high fat, extremely low carbohydrate diet less 57 00:02:41,480 --> 00:02:45,040 Speaker 1: than about ten percent of energy coming from carbohydrates, is 58 00:02:45,120 --> 00:02:49,480 Speaker 1: a very effective diet. But my issue with it is 59 00:02:50,080 --> 00:02:52,840 Speaker 1: that it's really hard to do. It's actually really challenging 60 00:02:52,880 --> 00:02:56,720 Speaker 1: to achieve those macro nutrients. Most people can't do it 61 00:02:56,919 --> 00:02:59,360 Speaker 1: for any extended period of time, and if they manage it, 62 00:02:59,440 --> 00:03:01,760 Speaker 1: they often rebound and go back to old habits very 63 00:03:01,800 --> 00:03:04,639 Speaker 1: very quickly. And my argument with most people is they're 64 00:03:04,639 --> 00:03:06,960 Speaker 1: actually not doing it. So people think that they're doing 65 00:03:07,040 --> 00:03:09,840 Speaker 1: keto because they cut out their carbohydrates and they swap 66 00:03:09,919 --> 00:03:13,120 Speaker 1: to say eggs and smoked salmon for breakfast and salads 67 00:03:13,200 --> 00:03:16,720 Speaker 1: for lunch, and then creamy, high fat foods for dinner. 68 00:03:17,520 --> 00:03:19,760 Speaker 1: But if you took a close look at their macro nutrients, 69 00:03:19,840 --> 00:03:22,320 Speaker 1: very rarely do I find they've got about seventy percent 70 00:03:22,360 --> 00:03:26,840 Speaker 1: fat required to induce ketosis, along with the calorie deficiencies 71 00:03:26,880 --> 00:03:29,960 Speaker 1: logo reduction in calories, and also less than ten percent carbohydrate. 72 00:03:30,320 --> 00:03:32,160 Speaker 1: And my observation is most people are just doing a 73 00:03:32,200 --> 00:03:34,480 Speaker 1: low carb diet, so they put in plenty of eggs, 74 00:03:34,840 --> 00:03:39,040 Speaker 1: they put in protein powder, and the reality nutritionally is 75 00:03:39,040 --> 00:03:41,960 Speaker 1: that that's not a keto diet. Just because you have 76 00:03:42,040 --> 00:03:45,080 Speaker 1: more fat and have cut out the carbohydrates doesn't automatically 77 00:03:45,080 --> 00:03:48,400 Speaker 1: put you into keto. It's actually really hard to achieve ketosis. 78 00:03:48,400 --> 00:03:50,640 Speaker 1: It takes two or three days at least a very 79 00:03:50,640 --> 00:03:53,280 Speaker 1: strict dieting. The only way I ever use it with 80 00:03:53,320 --> 00:03:56,400 Speaker 1: my clients as part of a VLCD, a total mirror replacement, 81 00:03:56,400 --> 00:03:59,560 Speaker 1: which is formulated to be a less than eight hundred 82 00:03:59,560 --> 00:04:02,720 Speaker 1: calorie and inducee qutos is based on calorie restriction and 83 00:04:02,760 --> 00:04:06,119 Speaker 1: formulated foods. But for me, I have very very few 84 00:04:06,120 --> 00:04:09,080 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 00:04:11,920 --> 00:04:14,400 Speaker 1: with MIRR replacements, and she put for breakfast two eggs 87 00:04:14,400 --> 00:04:17,239 Speaker 1: and two asparagus spears. And I guarantee you those clients 88 00:04:17,279 --> 00:04:19,800 Speaker 1: are not in keto because it's actually not very high 89 00:04:19,839 --> 00:04:23,799 Speaker 1: in protein, which means you can't overcompensate with extra meats, salmon, eggs. 90 00:04:24,120 --> 00:04:27,240 Speaker 1: It just doesn't achieve those macro nutrients. So it will 91 00:04:27,279 --> 00:04:29,080 Speaker 1: work if you can do it, but in my experience, 92 00:04:29,080 --> 00:04:30,920 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 00:04:33,760 --> 00:04:35,920 Speaker 1: I definitely find with my women if there's a degree 95 00:04:35,960 --> 00:04:39,280 Speaker 1: of insulin resistance present, it doesn't work as effectively at 96 00:04:39,320 --> 00:04:41,640 Speaker 1: shifting that two three kilos a week as it would 97 00:04:41,680 --> 00:04:44,280 Speaker 1: if you didn't have insulin resistance. And because a lot 98 00:04:44,279 --> 00:04:46,720 Speaker 1: of my clients do have insulin resistance, I definitely don't 99 00:04:46,760 --> 00:04:48,640 Speaker 1: opt for a keto diet because I know I can 100 00:04:48,680 --> 00:04:51,640 Speaker 1: get pretty good results on a reduced calorie diet via 101 00:04:51,800 --> 00:04:55,599 Speaker 1: fasting other ways of eating which are much more palatable 102 00:04:55,640 --> 00:05:00,520 Speaker 1: long term than a ketogenic diet. So that's mine initial 103 00:05:00,560 --> 00:05:02,239 Speaker 1: thoughts on it. What do you think? 104 00:05:02,680 --> 00:05:04,880 Speaker 2: And I think the biggest I guess misconception is that, 105 00:05:05,160 --> 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 00:05:09,279 --> 00:05:11,160 Speaker 2: you know, protein's great, we know it's important for our 108 00:05:11,200 --> 00:05:13,840 Speaker 2: muscle mass. But too much protein then the body would 109 00:05:13,839 --> 00:05:17,240 Speaker 2: turn it likes to use carbohydrate first. Is it's fuel sauce. 110 00:05:17,279 --> 00:05:19,440 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 00:05:21,520 --> 00:05:23,760 Speaker 2: enough carbohydrates, the body will then turn to proteins. We 113 00:05:23,920 --> 00:05:27,000 Speaker 2: very overcompensating with protein. The body's going to use the 114 00:05:27,000 --> 00:05:29,640 Speaker 2: protein as a fuel source and thus we're not in kotosis. 115 00:05:29,680 --> 00:05:32,480 Speaker 2: So I actually when the kido diet became really popular, 116 00:05:33,800 --> 00:05:35,960 Speaker 2: I would say maybe six seven years ago, now quite 117 00:05:36,000 --> 00:05:38,120 Speaker 2: a long time ago. I was in my maybe early twenties, 118 00:05:38,160 --> 00:05:40,320 Speaker 2: I did a full ketogenic diet. I was peeing on 119 00:05:40,360 --> 00:05:43,200 Speaker 2: the keytone sticks. I had, you know, like really fruity 120 00:05:43,240 --> 00:05:45,359 Speaker 2: smelling urine, like I was in full katosis. And I 121 00:05:45,360 --> 00:05:48,080 Speaker 2: did that for I would say at least a good 122 00:05:48,120 --> 00:05:50,400 Speaker 2: four to six weeks. And the benefit for me was 123 00:05:50,400 --> 00:05:53,520 Speaker 2: the app the huge reduction and appetite, but the negatives, 124 00:05:53,839 --> 00:05:56,159 Speaker 2: Oh my god, I was putting butter in my coffee, sosh. 125 00:05:56,279 --> 00:05:58,680 Speaker 2: I could not get my fat intake high enough. I'm 126 00:05:58,720 --> 00:06:01,200 Speaker 2: just not somebody that with he likes fat or eats 127 00:06:01,200 --> 00:06:02,719 Speaker 2: a large amount of fat in my diet. For me 128 00:06:02,800 --> 00:06:05,320 Speaker 2: to eat carbs and protein and veggey is so easy. 129 00:06:05,440 --> 00:06:09,080 Speaker 2: But I traditionally just prefer a lower fat diet because 130 00:06:09,320 --> 00:06:11,240 Speaker 2: just just the way that I eat, so just trying 131 00:06:11,279 --> 00:06:13,680 Speaker 2: to get in those you know, like even just the 132 00:06:13,800 --> 00:06:15,560 Speaker 2: fattier types of meat like I we found that I 133 00:06:15,560 --> 00:06:18,360 Speaker 2: was eating salami and cheeses just to get in yes 134 00:06:18,400 --> 00:06:20,479 Speaker 2: a little bit of protein, but also the high fat content. 135 00:06:20,520 --> 00:06:23,280 Speaker 2: I was adding oil onto everything. I remember putting like 136 00:06:23,320 --> 00:06:27,440 Speaker 2: this creamy Caesar dressing plus olive oil on like I think, 137 00:06:27,480 --> 00:06:29,400 Speaker 2: like you know, a small handful of blood of sleeves 138 00:06:29,400 --> 00:06:31,279 Speaker 2: and that was it, and then adding some like salami 139 00:06:31,320 --> 00:06:32,680 Speaker 2: and cheese and that was my lunch. And I was 140 00:06:32,720 --> 00:06:35,240 Speaker 2: like this is revolting, but trying to hit that just 141 00:06:35,279 --> 00:06:37,520 Speaker 2: in order to stay in ketosis. I found it so 142 00:06:37,680 --> 00:06:40,840 Speaker 2: hard to hit those fat components daily. Yes, your appetite, well, 143 00:06:40,880 --> 00:06:44,159 Speaker 2: my appetite was significantly reduced, but just the negative side 144 00:06:44,160 --> 00:06:46,039 Speaker 2: effects of things. I found it quite interesting that I 145 00:06:46,040 --> 00:06:48,760 Speaker 2: didn't sort of experience that sort of bloat that you 146 00:06:48,839 --> 00:06:51,360 Speaker 2: do when you are eating sort of carbohydrates throughout day 147 00:06:51,360 --> 00:06:53,560 Speaker 2: and regular you know, normal eating patents throughout the day. 148 00:06:53,600 --> 00:06:56,000 Speaker 2: My stomach was very flat and very lean, you know, 149 00:06:56,040 --> 00:06:58,520 Speaker 2: it was quite veiny because you know, you drop out 150 00:06:58,560 --> 00:07:00,159 Speaker 2: all the carbo hydrates, you drop a lot of that 151 00:07:00,279 --> 00:07:03,159 Speaker 2: water weight. So I think my body weight on the 152 00:07:03,200 --> 00:07:05,919 Speaker 2: scale went down, but my fat percentage probably not so 153 00:07:06,000 --> 00:07:07,680 Speaker 2: much because I was only really doing it for four 154 00:07:07,680 --> 00:07:10,200 Speaker 2: weeks and I didn't really put myself into a deficit. 155 00:07:10,200 --> 00:07:11,960 Speaker 2: It wasn't so much for weight loss. I just wanted 156 00:07:12,000 --> 00:07:15,200 Speaker 2: to experience what a true ketogenetic diet was like if 157 00:07:15,200 --> 00:07:17,840 Speaker 2: I did have a client who actually needed it, for example, 158 00:07:18,600 --> 00:07:21,680 Speaker 2: somebody who had severe epilepsy and had VOWD medication, you know, intervention. 159 00:07:21,800 --> 00:07:23,720 Speaker 2: We do know there was some really great research for 160 00:07:24,040 --> 00:07:27,160 Speaker 2: a true ketogenetic diet and epilepsy. But yeah, I just 161 00:07:27,880 --> 00:07:30,400 Speaker 2: think my biggest thing or hang up with it is 162 00:07:30,440 --> 00:07:32,240 Speaker 2: with the gut health side of things. We know that 163 00:07:32,320 --> 00:07:34,560 Speaker 2: the best thing that we can do for our community 164 00:07:34,600 --> 00:07:36,400 Speaker 2: in one of our you know, our mental health, is 165 00:07:36,440 --> 00:07:39,000 Speaker 2: to improve our gut health. Our gut health thrives on 166 00:07:39,240 --> 00:07:42,200 Speaker 2: fiber and whole grains, and you were absolutely not going 167 00:07:42,280 --> 00:07:44,360 Speaker 2: to get in there required amounts of fiber on a 168 00:07:44,400 --> 00:07:47,840 Speaker 2: kidogetic diet. If you're eating big leafy salads, you are 169 00:07:47,840 --> 00:07:51,280 Speaker 2: not in true kytosis because even your veggies and salads 170 00:07:51,320 --> 00:07:53,560 Speaker 2: have carbohydrates in them, and I think that's what people 171 00:07:53,600 --> 00:07:56,440 Speaker 2: don't understand. You will have to weigh you'll lettuce and 172 00:07:56,520 --> 00:07:59,480 Speaker 2: your greens to achieve true kytosa sour. As you mentioned, 173 00:07:59,520 --> 00:08:03,680 Speaker 2: most people are just following a largely lower carbohydrate diet, 174 00:08:03,680 --> 00:08:06,080 Speaker 2: which if they're getting good resolves from a weight loss perspective, 175 00:08:06,080 --> 00:08:08,000 Speaker 2: then that's fine. I don't have any problems with it, 176 00:08:08,160 --> 00:08:10,920 Speaker 2: but I think that the media and what people portray 177 00:08:10,960 --> 00:08:13,440 Speaker 2: on social media, they just don't have that true understanding 178 00:08:13,480 --> 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 --> 00:08:21,360 Speaker 2: you know ketogenic diet has been called, you know, carbohydrates 181 00:08:21,400 --> 00:08:23,240 Speaker 2: under fifty grams a day, which we know is not 182 00:08:23,280 --> 00:08:25,640 Speaker 2: true kytosis. 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 --> 00:08:30,520 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 00:08:33,000 --> 00:08:35,840 Speaker 2: under twenty grams of net carbohydrates a day, which is 187 00:08:35,880 --> 00:08:39,160 Speaker 2: exceptionally low. It'd be you know, a couple of salad 188 00:08:39,240 --> 00:08:41,319 Speaker 2: leaves and that's pretty much it for your entire day. 189 00:08:41,320 --> 00:08:42,839 Speaker 2: You won't be able to have yoga, you know. I've 190 00:08:42,880 --> 00:08:44,600 Speaker 2: heard of people saying you can have lots of berries 191 00:08:44,600 --> 00:08:47,680 Speaker 2: on a kidodet. No, you absolutely cannot. So I think 192 00:08:47,679 --> 00:08:51,160 Speaker 2: that the misconceptions around what a true ketogenic diet are 193 00:08:51,760 --> 00:08:54,160 Speaker 2: is the first issue. My biggest negative of it is 194 00:08:54,160 --> 00:08:56,360 Speaker 2: the god health, and the other negative is that it's 195 00:08:56,400 --> 00:08:58,760 Speaker 2: just not sustainable. So I think a lot of people 196 00:08:58,840 --> 00:09:00,559 Speaker 2: think I'm just going to do kid to lose the 197 00:09:00,600 --> 00:09:02,520 Speaker 2: weight and get it off, and then I'll go back 198 00:09:02,520 --> 00:09:04,600 Speaker 2: to my normal eating after that. But what happens is 199 00:09:04,640 --> 00:09:07,000 Speaker 2: obviously they regain all of the weight that they lost. 200 00:09:07,080 --> 00:09:08,720 Speaker 2: So I just think that if we're going to do 201 00:09:08,760 --> 00:09:11,319 Speaker 2: something from the very beginning, it needs to be sustainable, 202 00:09:11,320 --> 00:09:13,679 Speaker 2: and for me, it's just it's not a sustainable way 203 00:09:13,720 --> 00:09:15,199 Speaker 2: of living. When you think about it from a weight 204 00:09:15,240 --> 00:09:17,520 Speaker 2: loss perspective, the weight's just going to come back on again. 205 00:09:17,679 --> 00:09:19,440 Speaker 2: I don't know a lot of people have achieved, you know, 206 00:09:19,520 --> 00:09:23,040 Speaker 2: success with it. There are you know, absolute fanatics about it. 207 00:09:23,080 --> 00:09:24,520 Speaker 2: This is the only thing that work for me, so 208 00:09:24,559 --> 00:09:26,400 Speaker 2: that you know, that's great of it actually worked for you. 209 00:09:26,440 --> 00:09:28,320 Speaker 2: But I think the biggest gripe is that it just 210 00:09:28,360 --> 00:09:31,079 Speaker 2: doesn't work with so many people because it's not sustainable. 211 00:09:31,760 --> 00:09:33,440 Speaker 1: And I always when people come in and they say 212 00:09:33,440 --> 00:09:36,360 Speaker 1: they're on keto or they're in keytosis, you can tell 213 00:09:36,400 --> 00:09:39,080 Speaker 1: straight away because you spell a bit funny, and the 214 00:09:39,080 --> 00:09:41,120 Speaker 1: best way I can describe it, it's kind of it 215 00:09:41,200 --> 00:09:43,720 Speaker 1: sounds awful, but it's fruity, but you're all suspective. It's 216 00:09:43,760 --> 00:09:47,080 Speaker 1: like a urine smell. It's definite odor. So if clients 217 00:09:47,120 --> 00:09:49,400 Speaker 1: come in, I can tell straight away if they're in keytosis, 218 00:09:49,720 --> 00:09:51,760 Speaker 1: and I guarantee most people aren't because you would know 219 00:09:51,800 --> 00:09:55,120 Speaker 1: your mouth feels and taste quite strange, and that always 220 00:09:55,160 --> 00:09:57,080 Speaker 1: tells me that people aren't in keytosis, they're just in 221 00:09:57,160 --> 00:10:00,200 Speaker 1: quite low carbohydrate because you're talking about the foods we're 222 00:10:00,200 --> 00:10:03,080 Speaker 1: working off, and indeed, dietitians in the hospital spend hours 223 00:10:03,120 --> 00:10:06,160 Speaker 1: formulating these diets. They're quite complicated. So you've really, like 224 00:10:06,280 --> 00:10:08,920 Speaker 1: you describe leanne have only got their oil to play with, 225 00:10:09,640 --> 00:10:14,840 Speaker 1: cheese cream, very fatty meat out of avocado nuts. You 226 00:10:14,880 --> 00:10:17,480 Speaker 1: know that the number of foods is really quite limited. 227 00:10:18,040 --> 00:10:20,440 Speaker 1: And so my issue, again is very similar to what 228 00:10:20,480 --> 00:10:22,600 Speaker 1: you discussed, is that even if they are compliant and 229 00:10:22,600 --> 00:10:25,080 Speaker 1: do it for a period of time, what happens is 230 00:10:25,080 --> 00:10:28,720 Speaker 1: as soon as they reintroduce carbohydrate. I find, particularly with 231 00:10:28,800 --> 00:10:32,400 Speaker 1: my women, they've lost some metabolic efficiency in terms of 232 00:10:32,440 --> 00:10:35,800 Speaker 1: burning glucose effectively, and so they're more likely to regain 233 00:10:35,920 --> 00:10:38,280 Speaker 1: weight quickly, and each and every time then they go 234 00:10:38,360 --> 00:10:40,720 Speaker 1: to lose weight again, it becomes more and more difficult 235 00:10:40,760 --> 00:10:45,440 Speaker 1: as that cell wall perhaps becomes not as receptive to 236 00:10:45,520 --> 00:10:47,600 Speaker 1: certain hormone levels, and you'd argue perhaps some of that 237 00:10:47,640 --> 00:10:50,760 Speaker 1: saturated fat in some people almost clogs the cell up, 238 00:10:50,760 --> 00:10:52,959 Speaker 1: so it's not as efficient with some of those hormones, 239 00:10:52,960 --> 00:10:56,000 Speaker 1: which makes weight control more difficult long term. And of 240 00:10:56,000 --> 00:10:58,920 Speaker 1: course the other real issue I see is calcium intakes 241 00:10:58,920 --> 00:11:01,640 Speaker 1: incredibly low. So if people are swapping to say an 242 00:11:01,679 --> 00:11:04,680 Speaker 1: unsweetened dilmond milk, which is very low calories and low 243 00:11:04,679 --> 00:11:07,880 Speaker 1: carbohydrates so can be part of a keto program and 244 00:11:07,920 --> 00:11:13,760 Speaker 1: it hasn't had been formulated with calcium, it's a big 245 00:11:13,760 --> 00:11:16,480 Speaker 1: issue because calcium intake, as you described, as notoriously low 246 00:11:16,520 --> 00:11:19,520 Speaker 1: as his fiber intake, so nutritionally, there's also some challenges 247 00:11:19,520 --> 00:11:22,160 Speaker 1: with it. So I think we just wanted to touch 248 00:11:22,160 --> 00:11:24,560 Speaker 1: on it because it's such a pertinent area of interest. 249 00:11:24,559 --> 00:11:26,720 Speaker 1: In indeed, if we pop it in any kind of 250 00:11:26,760 --> 00:11:29,240 Speaker 1: meteor articles, it gets a lot of clicks. But if 251 00:11:29,280 --> 00:11:31,480 Speaker 1: you believe you're on a keto diet, until I saw 252 00:11:31,520 --> 00:11:34,600 Speaker 1: your macronutrients in my Fitness power and sore that it 253 00:11:34,720 --> 00:11:37,200 Speaker 1: was seventy percent fat in the diet and less than 254 00:11:37,200 --> 00:11:39,880 Speaker 1: ten percent carbohydrate, I would argue, there's no way you're 255 00:11:39,920 --> 00:11:43,480 Speaker 1: probably sitting at twenty even thirty forty percent carbohydrate. Your 256 00:11:43,480 --> 00:11:46,400 Speaker 1: fat might be forty fifty percent, but it won't be 257 00:11:46,440 --> 00:11:49,600 Speaker 1: getting the benefits associated with ketogenesis, which is of course 258 00:11:49,640 --> 00:11:53,560 Speaker 1: burning keytnes and burning fat mass more efficiently and quickly, 259 00:11:53,920 --> 00:11:55,600 Speaker 1: and if you don't taste funny in your mouth, I'd 260 00:11:55,600 --> 00:11:58,160 Speaker 1: say you're definitely not in keto. So you know, when 261 00:11:58,200 --> 00:12:00,079 Speaker 1: we see those snack bars, and we've spoken about that 262 00:12:00,160 --> 00:12:03,360 Speaker 1: several weeks to go about health, Halo's keto bars will 263 00:12:03,400 --> 00:12:06,880 Speaker 1: generally not be conducive to a kutogenic diet. They're generally 264 00:12:06,920 --> 00:12:08,880 Speaker 1: too high in protein. They're not high enough in fact, 265 00:12:08,960 --> 00:12:12,160 Speaker 1: So even being labeled as such is highly misleading. So 266 00:12:12,400 --> 00:12:14,720 Speaker 1: just be really mindful that it is a very specific 267 00:12:14,720 --> 00:12:18,000 Speaker 1: prescription to be in keto. Most people will find it 268 00:12:18,200 --> 00:12:20,240 Speaker 1: very difficult to achieve it. And even if they do, 269 00:12:20,440 --> 00:12:23,600 Speaker 1: to have that sustainable diet for any period of time, 270 00:12:24,040 --> 00:12:27,199 Speaker 1: I would argue, there's more, far more negatives than positives, 271 00:12:27,200 --> 00:12:29,360 Speaker 1: and I can definitely get better weight loss results with 272 00:12:29,400 --> 00:12:31,520 Speaker 1: most of my clients that are much more sustainable with 273 00:12:31,600 --> 00:12:34,280 Speaker 1: many other diets than I would ever actively prescribe a 274 00:12:34,360 --> 00:12:37,240 Speaker 1: ketogenic diet for the people that I'm seeing in my practice. 275 00:12:37,320 --> 00:12:39,040 Speaker 2: I'm just going to make two more points here, Susie. 276 00:12:39,080 --> 00:12:41,560 Speaker 2: I think the biggest one is that if you're somebody 277 00:12:41,559 --> 00:12:44,360 Speaker 2: who is a constant yoyo data, if you find that 278 00:12:44,400 --> 00:12:46,559 Speaker 2: you are not able to stick to things for I 279 00:12:46,559 --> 00:12:48,840 Speaker 2: don't know. I'd say at least three to six months. 280 00:12:49,040 --> 00:12:51,120 Speaker 2: Don't even start with kido because if you're going to 281 00:12:51,360 --> 00:12:53,439 Speaker 2: quote unquote cheat your diet or you're going to have 282 00:12:53,480 --> 00:12:56,120 Speaker 2: a big blowout on the weekend, that three to five 283 00:12:56,200 --> 00:12:59,080 Speaker 2: days it took you to get into actual kytosis is 284 00:12:59,120 --> 00:13:01,640 Speaker 2: going to be completely undone. You're gonna waste an entire 285 00:13:01,720 --> 00:13:03,840 Speaker 2: week of work because you're gonna blow out on the weekend, 286 00:13:03,880 --> 00:13:06,200 Speaker 2: have your carbs knock you out of katosis, it's going 287 00:13:06,240 --> 00:13:07,920 Speaker 2: to take you another three to five days to get 288 00:13:07,960 --> 00:13:08,920 Speaker 2: back into katosis. 289 00:13:08,920 --> 00:13:09,640 Speaker 1: So you're just. 290 00:13:09,600 --> 00:13:12,240 Speaker 2: Undoing your hard work every time you slip up or 291 00:13:12,320 --> 00:13:14,480 Speaker 2: cheat your diet or whatever it is, every week or two. 292 00:13:14,880 --> 00:13:17,880 Speaker 2: So don't even bother from that perspective. And again, fat 293 00:13:18,240 --> 00:13:22,079 Speaker 2: burning is very different to using fat as a fuel source, 294 00:13:22,120 --> 00:13:25,720 Speaker 2: So the ketogenic diet works because it uses fat as 295 00:13:25,760 --> 00:13:28,240 Speaker 2: a fuel source. Again, if you're not in a calorie diet, 296 00:13:28,320 --> 00:13:31,040 Speaker 2: you will not burn fat on a kidogenic diet, but 297 00:13:31,120 --> 00:13:34,040 Speaker 2: you can burn fat in a calorie deficit. You do 298 00:13:34,080 --> 00:13:37,120 Speaker 2: not need to do a ketogenic diet to burn fat. 299 00:13:37,400 --> 00:13:40,640 Speaker 2: Putting yourself into a calorie deficit will burn fat. So 300 00:13:40,720 --> 00:13:42,320 Speaker 2: that's as much as I need to say on that. 301 00:13:42,360 --> 00:13:45,120 Speaker 2: And I think there's a lot of just misconceptions around 302 00:13:45,120 --> 00:13:47,040 Speaker 2: people thinking in order to burn fat, I have to 303 00:13:47,040 --> 00:13:50,760 Speaker 2: be in kido. No keto uses fat as fuel. So 304 00:13:50,880 --> 00:13:53,760 Speaker 2: you're burning fat as fuel, but you're not necessarily in 305 00:13:53,800 --> 00:13:56,400 Speaker 2: a fat burning state because you're not in a calorie deficit. 306 00:13:56,600 --> 00:13:58,360 Speaker 2: Well you may be if you're in a kutogenic diet, 307 00:13:58,400 --> 00:14:01,480 Speaker 2: but you can also achieve fat burning through another type 308 00:14:01,480 --> 00:14:04,360 Speaker 2: of diet or just reduction in calories in general, doesn't 309 00:14:04,400 --> 00:14:06,559 Speaker 2: necessarily need to be a kido diet. And I think 310 00:14:06,600 --> 00:14:09,880 Speaker 2: again that's a big just area of people just don't 311 00:14:09,920 --> 00:14:12,200 Speaker 2: understand that, particularly when it comes to social media. So 312 00:14:12,440 --> 00:14:14,960 Speaker 2: fat burning is very different to using fatness fuel. I 313 00:14:14,960 --> 00:14:16,199 Speaker 2: want you guys to understand that. 314 00:14:17,200 --> 00:14:19,480 Speaker 1: And I had one of the mums at the park 315 00:14:19,560 --> 00:14:21,520 Speaker 1: up the road. I hadn't seen her for a while. 316 00:14:21,520 --> 00:14:23,840 Speaker 1: Of course we've been in lockdown in Sydney for several weeks, 317 00:14:23,880 --> 00:14:25,960 Speaker 1: and I was like, hey, are you going? She goes good. 318 00:14:26,000 --> 00:14:29,360 Speaker 1: I found this new Keto wine and I was like, 319 00:14:29,560 --> 00:14:32,800 Speaker 1: all right, yeah. She said like tastes so good. I'm 320 00:14:32,800 --> 00:14:35,400 Speaker 1: not drinking much of it. And I was just thinking 321 00:14:35,440 --> 00:14:38,520 Speaker 1: to myself like that is where marketing just has plays 322 00:14:39,000 --> 00:14:41,760 Speaker 1: goes crazy with these kind of products. There's no way 323 00:14:41,760 --> 00:14:45,600 Speaker 1: there's a keto wine. It's just not feasibly even possible. Nor, 324 00:14:46,040 --> 00:14:48,400 Speaker 1: as we said, most of those snacks, which are brownies 325 00:14:48,480 --> 00:14:52,720 Speaker 1: or pastries, there's no way they're keto friendly or diet 326 00:14:52,720 --> 00:14:55,760 Speaker 1: friendly in general. So I thought, just be really careful 327 00:14:55,800 --> 00:15:00,200 Speaker 1: because ketogenic diets are a very specific prescription. And I've 328 00:15:00,200 --> 00:15:02,280 Speaker 1: always said leanne if it sounds too good to be true, 329 00:15:02,320 --> 00:15:04,320 Speaker 1: it usually is. And that's definitely the case in both 330 00:15:04,400 --> 00:15:06,800 Speaker 1: keto wine and keto cakes. 331 00:15:06,880 --> 00:15:10,680 Speaker 2: And if it's a keto brownie, it's still a brownie. 332 00:15:11,320 --> 00:15:13,320 Speaker 1: All right. I think we said enough now about keto, 333 00:15:13,400 --> 00:15:15,560 Speaker 1: so we'll look forward to your DMS. I'm sure it'll 334 00:15:15,600 --> 00:15:19,280 Speaker 1: it'll raise some interesting from. 335 00:15:19,160 --> 00:15:21,880 Speaker 2: The kido community, but we've set our piece now, Susie. 336 00:15:22,320 --> 00:15:24,120 Speaker 2: There is absolutely a time and a place for a 337 00:15:24,160 --> 00:15:27,520 Speaker 2: genuine ketogenic diet from specific medical condition. But I think 338 00:15:27,520 --> 00:15:30,600 Speaker 2: for the large majority of people, yeah, cubs are great. 339 00:15:30,640 --> 00:15:33,120 Speaker 2: There's so many benefits to them. They taste delicious. Let's 340 00:15:33,120 --> 00:15:35,400 Speaker 2: just eat our carbs in the proper amounts for our bodies. 341 00:15:35,440 --> 00:15:37,160 Speaker 2: I think the right one and the right ones of course, 342 00:15:37,200 --> 00:15:37,720 Speaker 2: and the right. 343 00:15:37,560 --> 00:15:38,360 Speaker 1: Ones of course. Yes. 344 00:15:38,480 --> 00:15:41,640 Speaker 2: So that brings us onto our client discussion of the week, 345 00:15:42,000 --> 00:15:44,920 Speaker 2: and Zusie, you had a great case study about motivation. 346 00:15:45,120 --> 00:15:47,480 Speaker 2: So it's something that we're hearing, you know. Just we're 347 00:15:47,480 --> 00:15:49,200 Speaker 2: still in winter at the moment. You know, a lot 348 00:15:49,240 --> 00:15:51,800 Speaker 2: of us around the country are in lockdown where some 349 00:15:51,840 --> 00:15:54,440 Speaker 2: of the gyms are clothes. We're out of our regular routine. 350 00:15:54,720 --> 00:15:57,720 Speaker 2: How do we get motivated? So I'll probably say one 351 00:15:57,760 --> 00:15:59,800 Speaker 2: of my first tips which I always say to my clients, 352 00:15:59,800 --> 00:16:01,600 Speaker 2: and I kind of don't understand it at first, but 353 00:16:01,640 --> 00:16:04,000 Speaker 2: once they implement it, they're like, oh my goodness, I 354 00:16:04,040 --> 00:16:05,840 Speaker 2: get it. And I get asked a lot about motivation 355 00:16:05,920 --> 00:16:09,320 Speaker 2: as well. And my thing around motivation has always been 356 00:16:09,840 --> 00:16:12,920 Speaker 2: action first, and motivation comes too many of us wait 357 00:16:13,000 --> 00:16:16,600 Speaker 2: around for this, like magical motivation that's like a bloody unicorn. 358 00:16:16,680 --> 00:16:18,920 Speaker 2: It never comes. And it's like, sure, you might find 359 00:16:18,960 --> 00:16:21,560 Speaker 2: some motivation initially, but give it a week or two, 360 00:16:21,600 --> 00:16:24,560 Speaker 2: and generally by the third or fourth week, that motivation's gone. 361 00:16:24,760 --> 00:16:27,240 Speaker 2: Whether you're trying to achieve a healthy lifestyle, you start 362 00:16:27,280 --> 00:16:30,360 Speaker 2: you reduced cleanse like whatever it is, Generally things last 363 00:16:30,640 --> 00:16:32,880 Speaker 2: you know, for some people three four days, for others 364 00:16:32,880 --> 00:16:35,160 Speaker 2: three four weeks and the motivation goes again. So you 365 00:16:35,240 --> 00:16:38,320 Speaker 2: need to have something that's deeper than just motivation. So 366 00:16:38,360 --> 00:16:40,040 Speaker 2: I say to clients, you need to have a why, 367 00:16:40,360 --> 00:16:43,120 Speaker 2: a deeper purpose. Why are you doing this not just 368 00:16:43,160 --> 00:16:45,200 Speaker 2: to lose weight, not just to fit into that dress 369 00:16:45,200 --> 00:16:47,920 Speaker 2: for the wedding, because that wine needs to be deeper, 370 00:16:47,960 --> 00:16:50,520 Speaker 2: because you want to be a great example for your children, 371 00:16:50,600 --> 00:16:53,280 Speaker 2: because your health matters more than what the number on 372 00:16:53,320 --> 00:16:55,640 Speaker 2: the scale say. So, first off, you need to have 373 00:16:55,680 --> 00:16:58,800 Speaker 2: a deeper reason for wanting to do something. It can't 374 00:16:58,840 --> 00:17:00,720 Speaker 2: just be about motivation and beca because you want it. 375 00:17:00,760 --> 00:17:03,640 Speaker 2: That has to be a deeper purpose. But secondly, you 376 00:17:03,680 --> 00:17:07,840 Speaker 2: start with the action, and action creates momentum, which creates motivation. 377 00:17:08,000 --> 00:17:10,760 Speaker 2: So don't look for the motivation. If you take action, 378 00:17:10,840 --> 00:17:14,320 Speaker 2: if you take the first step, then that will create momentum, 379 00:17:14,400 --> 00:17:17,640 Speaker 2: and that momentum creates motivation. So a lot of people 380 00:17:17,760 --> 00:17:19,960 Speaker 2: wait for the motivation, but what they should be doing 381 00:17:20,000 --> 00:17:22,359 Speaker 2: is just taking action, getting off your butt, taking the 382 00:17:22,400 --> 00:17:25,400 Speaker 2: first step, and then that creates momentum. So for example, 383 00:17:25,560 --> 00:17:27,600 Speaker 2: you're like, oh, I don't want to cook a healthy dinner, 384 00:17:28,400 --> 00:17:30,000 Speaker 2: you're not going to find the motivation to do it. 385 00:17:30,000 --> 00:17:32,000 Speaker 2: If you're sitting on the couch watching Netflix and scrolling 386 00:17:32,000 --> 00:17:34,480 Speaker 2: through Uber. It's that motivation is not going to come 387 00:17:34,480 --> 00:17:36,719 Speaker 2: to you. But if you took the first steps. If 388 00:17:36,720 --> 00:17:38,679 Speaker 2: you went and you just pulled out the veggies and 389 00:17:38,960 --> 00:17:40,800 Speaker 2: I don't know, some tofuls some meat from the fridge, 390 00:17:40,800 --> 00:17:42,720 Speaker 2: and you put it on the bench, that's the first step. 391 00:17:42,800 --> 00:17:44,359 Speaker 2: Even if you went back and you sat on the couch, 392 00:17:44,359 --> 00:17:46,640 Speaker 2: you're like, well, now the veggies are out on the bench, 393 00:17:46,680 --> 00:17:48,600 Speaker 2: I may as well go cut them up, right, Suzie. 394 00:17:49,040 --> 00:17:50,359 Speaker 2: See you go and you cut up your veggies, and 395 00:17:50,359 --> 00:17:52,040 Speaker 2: then you're like, already cut them up. You may as 396 00:17:52,040 --> 00:17:53,639 Speaker 2: well put them into the fry pan. You put him 397 00:17:53,640 --> 00:17:55,520 Speaker 2: in the fry pan. They're cooking away, and you're like, well, 398 00:17:55,520 --> 00:17:57,399 Speaker 2: I may as well add my tofu or my chicken, 399 00:17:57,560 --> 00:17:59,120 Speaker 2: add some sauce, and dinners done. 400 00:17:59,320 --> 00:17:59,840 Speaker 1: You took the. 401 00:17:59,760 --> 00:18:02,840 Speaker 2: First step, which was absolutely the hardest step, and from 402 00:18:02,880 --> 00:18:05,880 Speaker 2: there it got easier. That then created momentum. You've done 403 00:18:05,880 --> 00:18:07,639 Speaker 2: one step, you're like, well I may as well do another. 404 00:18:07,640 --> 00:18:09,800 Speaker 2: I may as well do another, And then that created 405 00:18:09,840 --> 00:18:12,399 Speaker 2: the motivation and you're like, oh, now, I've made this delicious, 406 00:18:12,440 --> 00:18:14,600 Speaker 2: healthy dinner. I'm so proud of myself. Now I'm going 407 00:18:14,640 --> 00:18:16,879 Speaker 2: to go out for a walk after dinner. The action 408 00:18:17,080 --> 00:18:20,600 Speaker 2: creates the momentum, creates the motivation. That's my secret formula, SUSI, 409 00:18:20,840 --> 00:18:21,639 Speaker 2: what have you got for us? 410 00:18:21,920 --> 00:18:24,320 Speaker 1: Well, the only thing I can add to that anecdote 411 00:18:24,320 --> 00:18:25,800 Speaker 1: is that I don't know if anyone's going to feel 412 00:18:25,800 --> 00:18:28,240 Speaker 1: overly excited if Tofu's on their bench, But that's just me. 413 00:18:28,520 --> 00:18:30,880 Speaker 2: I love TOFO. 414 00:18:31,480 --> 00:18:34,920 Speaker 1: We're very open to Tofu advertisers. No, it's just a kidding. 415 00:18:35,680 --> 00:18:38,000 Speaker 1: I couldn't have said it better myself. And in my example, 416 00:18:38,119 --> 00:18:40,119 Speaker 1: what happened was I woke up to a text message 417 00:18:40,400 --> 00:18:43,639 Speaker 1: I'm not really feeling very motivated any tips, and my 418 00:18:43,800 --> 00:18:47,320 Speaker 1: answers said, perhaps not as eloquently as yours, but it 419 00:18:47,440 --> 00:18:50,679 Speaker 1: was Motivation doesn't just come. You've got to do something, 420 00:18:50,800 --> 00:18:53,240 Speaker 1: so one hundred percent. But what I would add to 421 00:18:53,720 --> 00:18:57,119 Speaker 1: that perspective is that there's a certain level, and we 422 00:18:57,200 --> 00:19:00,359 Speaker 1: call it in psychology acceptance and commitment therapy. And I 423 00:19:00,400 --> 00:19:03,800 Speaker 1: really see a lot of similarities between what we do 424 00:19:03,960 --> 00:19:07,160 Speaker 1: when we're working with people on lifestyle change and moving 425 00:19:07,160 --> 00:19:10,840 Speaker 1: forward psychologically because Inevitably we think of motivation as a 426 00:19:10,840 --> 00:19:13,159 Speaker 1: cognitive concept, a just feeling like we've got all this 427 00:19:13,400 --> 00:19:15,120 Speaker 1: energy to do the things that we want to do. 428 00:19:15,160 --> 00:19:17,760 Speaker 1: And indeed, if you're carrying extra weight and not feeling 429 00:19:17,800 --> 00:19:19,960 Speaker 1: particularly great and your body, your energy can be on 430 00:19:20,000 --> 00:19:22,639 Speaker 1: the low side, which perhaps is where we associate it 431 00:19:22,680 --> 00:19:25,520 Speaker 1: with motivation as such. But I think when I'm working 432 00:19:25,520 --> 00:19:28,520 Speaker 1: with clients' long term, indeed, very much the way you do, 433 00:19:28,600 --> 00:19:30,679 Speaker 1: I really am focused on action steps. When I'm not 434 00:19:30,720 --> 00:19:33,120 Speaker 1: feeling great, I do something. I don't sit in front 435 00:19:33,119 --> 00:19:34,960 Speaker 1: of the couch and need a tub of ice cream 436 00:19:34,960 --> 00:19:36,879 Speaker 1: and feel sorry for myself. I know I'm going to 437 00:19:36,880 --> 00:19:38,720 Speaker 1: feel better after a walk if I go to the 438 00:19:38,760 --> 00:19:40,960 Speaker 1: shop and do some healthy cooking. I know that, again, 439 00:19:41,040 --> 00:19:45,520 Speaker 1: like you described, action will facilitate motivation. But the other 440 00:19:45,560 --> 00:19:47,760 Speaker 1: thing that I work on clients with long term is 441 00:19:47,800 --> 00:19:51,000 Speaker 1: developing a level of acceptance around our health and fitness. 442 00:19:51,000 --> 00:19:53,119 Speaker 1: You know, we all have to accept at some point 443 00:19:53,240 --> 00:19:55,159 Speaker 1: that we're going to have to exercise most days if 444 00:19:55,200 --> 00:19:57,600 Speaker 1: our goal is to maintain our weight. We have to 445 00:19:57,640 --> 00:19:59,400 Speaker 1: accept that we don't get to eat whatever we want 446 00:19:59,440 --> 00:20:01,160 Speaker 1: all the time, because we're in a world where there's 447 00:20:01,200 --> 00:20:03,920 Speaker 1: huge amounts of calories. We have to work out what 448 00:20:03,960 --> 00:20:06,680 Speaker 1: we are able to manage and develop our own dietary 449 00:20:06,680 --> 00:20:09,920 Speaker 1: strategies for balance in our lives. So when we're talking 450 00:20:09,920 --> 00:20:12,800 Speaker 1: about what am I prepared to accept and commit to, 451 00:20:13,560 --> 00:20:15,640 Speaker 1: you lose a lot of the time spent in your head. 452 00:20:16,040 --> 00:20:18,679 Speaker 1: So for example, I don't think about when am I 453 00:20:18,720 --> 00:20:21,840 Speaker 1: going to exercise? I think I need to exercise every day, 454 00:20:21,960 --> 00:20:23,560 Speaker 1: so when am I going to do it? So once 455 00:20:23,600 --> 00:20:26,320 Speaker 1: you've accepted there are certain variables that you have to 456 00:20:26,359 --> 00:20:29,119 Speaker 1: always commit to, it becomes easier to keep in an 457 00:20:29,160 --> 00:20:32,240 Speaker 1: action phase rather than keeping in our head thinking about 458 00:20:32,240 --> 00:20:34,040 Speaker 1: why we don't want to do it, why it's going 459 00:20:34,119 --> 00:20:36,960 Speaker 1: to hurt us, what else we'd rather be doing. Nothing 460 00:20:37,000 --> 00:20:39,160 Speaker 1: is achieved from that spending that time in our mind. 461 00:20:39,359 --> 00:20:41,720 Speaker 1: Whereas if we accept there's a certain level of eating 462 00:20:41,720 --> 00:20:44,240 Speaker 1: well and exercise we all have to do, all of 463 00:20:44,240 --> 00:20:47,040 Speaker 1: a sudden, we lose the discussion about motivation. It just 464 00:20:47,040 --> 00:20:50,200 Speaker 1: becomes about action based doing and that's what I try 465 00:20:50,200 --> 00:20:52,359 Speaker 1: and work on longer term. And as you alluded to 466 00:20:52,800 --> 00:20:55,640 Speaker 1: Leanne talk about the higher order goals we have for ourself, 467 00:20:55,680 --> 00:20:58,600 Speaker 1: that health and fitness is extremely important to us and 468 00:20:58,680 --> 00:21:00,800 Speaker 1: as such, it filters down these are the things we 469 00:21:00,880 --> 00:21:04,159 Speaker 1: need to do to maintain a general baseline. So I 470 00:21:04,160 --> 00:21:06,040 Speaker 1: would have said, rather than text me and say, how 471 00:21:06,040 --> 00:21:10,000 Speaker 1: do I find motivation? Just do something, Do something now 472 00:21:10,040 --> 00:21:11,919 Speaker 1: that's going to move you towards the goal that you 473 00:21:11,960 --> 00:21:15,760 Speaker 1: have for yourself, because ultimately it's your goal, it's not mine. 474 00:21:15,800 --> 00:21:17,679 Speaker 1: I don't go away and think to myself, Oh, you know, 475 00:21:17,760 --> 00:21:20,080 Speaker 1: poor Mary is not very motivated. How can I help her? 476 00:21:20,440 --> 00:21:23,280 Speaker 1: I'm thinking, Mary, what can you do right now that's 477 00:21:23,320 --> 00:21:25,280 Speaker 1: going to make you feel better and move you towards 478 00:21:25,320 --> 00:21:28,000 Speaker 1: your goal? And once you focus on that again, like 479 00:21:28,040 --> 00:21:30,760 Speaker 1: you described, it's about action and momentum and for me 480 00:21:30,840 --> 00:21:32,280 Speaker 1: also acceptance and commitment. 481 00:21:32,920 --> 00:21:35,359 Speaker 2: So Mary, get off your butt and go for a walk. 482 00:21:36,119 --> 00:21:41,000 Speaker 1: You feel better afterwards. I all right. So now onto 483 00:21:41,119 --> 00:21:43,440 Speaker 1: our product of the week, and we have a lot 484 00:21:43,440 --> 00:21:45,360 Speaker 1: of questions that come through about bread and I think 485 00:21:45,359 --> 00:21:47,520 Speaker 1: in the past we've talked about a higher protein bread, 486 00:21:47,840 --> 00:21:50,080 Speaker 1: but land you had brought up to me like actually 487 00:21:50,160 --> 00:21:51,719 Speaker 1: wasn't aware of this product, So I'm not sure if 488 00:21:51,720 --> 00:21:55,120 Speaker 1: it's quite new about the tip top burger thins. Now, 489 00:21:55,119 --> 00:21:57,800 Speaker 1: I know there's been sandwich thins available for a while 490 00:21:57,800 --> 00:22:00,480 Speaker 1: and I know the sort of relatively low in calorie, 491 00:22:00,720 --> 00:22:03,800 Speaker 1: but the burger thins are a new product, relatively new 492 00:22:03,800 --> 00:22:06,919 Speaker 1: product in supermarkets that come in around shape, so perfect 493 00:22:06,960 --> 00:22:11,120 Speaker 1: for I guess, a healthier potentially form of burger per serve. 494 00:22:11,119 --> 00:22:13,080 Speaker 1: They're coming in at less than one hundred calories. The 495 00:22:13,119 --> 00:22:15,400 Speaker 1: serving size is thirty four grams, so it is really 496 00:22:15,480 --> 00:22:18,080 Speaker 1: quite thin compared to slices of bread. Three hundred and 497 00:22:18,119 --> 00:22:20,840 Speaker 1: fifty seven kiloges, three grams of protein, less than a 498 00:22:20,840 --> 00:22:24,159 Speaker 1: gram of fat, fifteen grams of carbohydrate, two grams of 499 00:22:24,200 --> 00:22:27,000 Speaker 1: dietary fiber, and one hundred and thirty milligrams of sodium, 500 00:22:27,000 --> 00:22:29,440 Speaker 1: which is pretty light really for sodium when we look 501 00:22:29,440 --> 00:22:31,600 Speaker 1: at bread, considering most breads, do you have some salt 502 00:22:31,880 --> 00:22:33,560 Speaker 1: at it just to give a little bit of flavor? 503 00:22:34,160 --> 00:22:37,000 Speaker 1: Twenty percent homeoflower which is giving at that fiber load. 504 00:22:37,480 --> 00:22:41,240 Speaker 1: There's some mulsifies in their vitamins, fortified, etc. But I 505 00:22:41,240 --> 00:22:45,200 Speaker 1: guess where this product fits for me is for people 506 00:22:45,200 --> 00:22:48,480 Speaker 1: who really enjoy a burger and don't want necessarily the 507 00:22:48,520 --> 00:22:50,520 Speaker 1: heaviness of bread rolls. I think it's definitely got a 508 00:22:50,560 --> 00:22:53,879 Speaker 1: place as a lighter alternative to bread rolls. Particularly if 509 00:22:53,880 --> 00:22:57,240 Speaker 1: you're after that healthier burger alternative. And I know when 510 00:22:57,280 --> 00:23:01,280 Speaker 1: working with bariatric surgery, those very thick slices of sandwich 511 00:23:01,320 --> 00:23:03,720 Speaker 1: thins work well for people who have had bariatric surgery. 512 00:23:03,960 --> 00:23:06,399 Speaker 1: But overall, I think it's a reasonably good product, particularly 513 00:23:06,440 --> 00:23:09,640 Speaker 1: if you wanted to give yourself a lighter, healthier burger. 514 00:23:10,320 --> 00:23:11,919 Speaker 2: I really like them when I use them often for 515 00:23:11,960 --> 00:23:14,600 Speaker 2: my clients, and a lot of my clients, like myself, 516 00:23:14,760 --> 00:23:17,159 Speaker 2: love fries, love potatoes, and I say to them, you know, 517 00:23:17,200 --> 00:23:19,080 Speaker 2: you can't really, I mean, if the goal is weit 518 00:23:19,119 --> 00:23:21,199 Speaker 2: lost here, of course you can. But ideally it's going 519 00:23:21,240 --> 00:23:23,119 Speaker 2: to make it easy if you stay in a calorie deficit, 520 00:23:23,160 --> 00:23:25,600 Speaker 2: if you're not having the full burger plus a serve 521 00:23:25,640 --> 00:23:27,640 Speaker 2: of fries with it. Even if they are homemade, we're 522 00:23:27,680 --> 00:23:29,960 Speaker 2: just sort of doubling up on our carbohydrates serve. So 523 00:23:30,240 --> 00:23:32,080 Speaker 2: I do use these regularly for my clients so they 524 00:23:32,080 --> 00:23:33,840 Speaker 2: can have a little chippies on the site as well, 525 00:23:33,920 --> 00:23:36,000 Speaker 2: because when you think about it from a calorie perspective, 526 00:23:36,200 --> 00:23:38,760 Speaker 2: their burger fins are about eighty five calories. They're pretty 527 00:23:38,760 --> 00:23:41,160 Speaker 2: good in two grams of fiber in those little thins 528 00:23:41,280 --> 00:23:44,360 Speaker 2: is actually a great amount of fiber compared to say, 529 00:23:44,359 --> 00:23:46,520 Speaker 2: if you just got a normal hamburger bun or something 530 00:23:46,560 --> 00:23:49,160 Speaker 2: like that. Generally, most hamburger buns are around three hundred 531 00:23:49,240 --> 00:23:51,720 Speaker 2: calories susy. So it's a good way for us to 532 00:23:51,920 --> 00:23:53,480 Speaker 2: allow us to have a little bit of chippies or 533 00:23:53,480 --> 00:23:54,919 Speaker 2: something like that on the side, or just have a 534 00:23:54,920 --> 00:23:56,719 Speaker 2: bit of a lighter meal or I know a lot 535 00:23:56,720 --> 00:23:58,959 Speaker 2: of people are quite fearful of carbohydrates that don't want 536 00:23:59,000 --> 00:24:01,560 Speaker 2: that heaviness at nighttime, rather than wrapping your burger in 537 00:24:01,600 --> 00:24:03,880 Speaker 2: a lettus leap, which let's be honest, isn't very much 538 00:24:03,920 --> 00:24:06,760 Speaker 2: fun for anyone. These are I think a great old move. 539 00:24:06,840 --> 00:24:08,320 Speaker 2: I'm a fan of them. I really like him, and 540 00:24:08,600 --> 00:24:10,480 Speaker 2: that the ingredient list is quite low as well. There's 541 00:24:10,480 --> 00:24:12,400 Speaker 2: not too many additives or extras in there. 542 00:24:13,040 --> 00:24:16,040 Speaker 1: They kind of remind me of the grilled, very thin carbohydrate, 543 00:24:16,119 --> 00:24:18,360 Speaker 1: low carbohydrate bun you can find and grilled. 544 00:24:18,520 --> 00:24:20,879 Speaker 2: Oh we're just to talk about that on another podcast. 545 00:24:20,880 --> 00:24:22,399 Speaker 1: I've just gay with that will come back to that. 546 00:24:22,480 --> 00:24:24,600 Speaker 1: That's quite a thing, and I would agree with you, 547 00:24:24,640 --> 00:24:26,720 Speaker 1: a burger is not a burger really in lettuce one 548 00:24:26,800 --> 00:24:29,439 Speaker 1: hundred percent and you ride about bread rolls because sometimes 549 00:24:29,440 --> 00:24:31,359 Speaker 1: even though we think there might be sour dough or 550 00:24:31,359 --> 00:24:34,560 Speaker 1: whole meal of multi grain, because of the density of them, 551 00:24:34,840 --> 00:24:37,280 Speaker 1: they pack in a lot more carbohydrate than two slices 552 00:24:37,280 --> 00:24:39,640 Speaker 1: of bread. So I have always taken the middle out 553 00:24:39,640 --> 00:24:41,359 Speaker 1: of my bread roll just because I'd prefer to have 554 00:24:41,440 --> 00:24:44,640 Speaker 1: more salad onto it fill it up with other protein. 555 00:24:44,680 --> 00:24:47,000 Speaker 1: But out of interest, I picked up a sour dough 556 00:24:47,160 --> 00:24:49,480 Speaker 1: roll at my local supermarket and it's lucky, it's actually 557 00:24:49,480 --> 00:24:52,600 Speaker 1: got an internal sourdough bakery, so naturally you just think, oh, 558 00:24:52,640 --> 00:24:56,680 Speaker 1: it's really really Healthyand when I saw the carbohydrate load 559 00:24:56,720 --> 00:24:58,719 Speaker 1: of the bread roll, I almost had a heart attack. 560 00:24:58,760 --> 00:25:02,040 Speaker 1: It was eighty grams of carbohydrate in this role that 561 00:25:02,119 --> 00:25:05,359 Speaker 1: was sour dough. So even if I took the middle 562 00:25:05,359 --> 00:25:07,359 Speaker 1: out of it, it's still clocking in at forty grams 563 00:25:07,359 --> 00:25:09,880 Speaker 1: of carbohydrate, which is equivalent of three slices of good 564 00:25:09,960 --> 00:25:12,440 Speaker 1: quality bread. So you do have to be really mindful 565 00:25:12,440 --> 00:25:14,600 Speaker 1: around bread rolls. And just because it's whole meal or 566 00:25:14,720 --> 00:25:18,320 Speaker 1: multi grade doesn't necessarily mean that it's you know, it's healthy, 567 00:25:18,400 --> 00:25:20,399 Speaker 1: but it's got a lot of fuel in it. So 568 00:25:20,400 --> 00:25:22,360 Speaker 1: that's my trick with them either take the middle out. 569 00:25:22,400 --> 00:25:24,439 Speaker 1: If if I'm looking at it and definitely looking for 570 00:25:24,520 --> 00:25:28,280 Speaker 1: smaller ones, don't think it's healthy. Was it sour dough 571 00:25:28,400 --> 00:25:31,240 Speaker 1: or in the case of calorie control and carbohydrate control, 572 00:25:31,280 --> 00:25:33,119 Speaker 1: these are a great option for a lighter burger. I 573 00:25:33,160 --> 00:25:34,280 Speaker 1: would agree one hundred percent. 574 00:25:34,880 --> 00:25:36,880 Speaker 2: I like them, and for our diabetics out there, they've 575 00:25:36,920 --> 00:25:39,560 Speaker 2: got around fifteen grams of carbohydrate per servings. It's around 576 00:25:39,600 --> 00:25:42,080 Speaker 2: one serve of carbohydrate, which I think for diabetics and 577 00:25:42,240 --> 00:25:44,840 Speaker 2: those that are insulin resistant, is actually a wonderful choice 578 00:25:45,200 --> 00:25:45,840 Speaker 2: and very. 579 00:25:45,680 --> 00:25:48,120 Speaker 1: Reasonable for a burger in terms of a balanced meal, 580 00:25:48,160 --> 00:25:50,879 Speaker 1: as you described, if you had your lean hamburger patty 581 00:25:50,920 --> 00:25:53,439 Speaker 1: and invest in a good quality, lean one one of 582 00:25:53,480 --> 00:25:56,480 Speaker 1: these hamburger thins, plus loads of salad, and like you said, 583 00:25:56,480 --> 00:25:59,600 Speaker 1: a few sweet potato chips or homemade chips, cooked it 584 00:25:59,640 --> 00:26:02,639 Speaker 1: extraver olive oil. It's an overall healthier version of your 585 00:26:02,640 --> 00:26:05,359 Speaker 1: favorite food for a lot less carbohydrate than you're going 586 00:26:05,400 --> 00:26:08,000 Speaker 1: to get from any standard bread. Roll or Turkish bread 587 00:26:08,040 --> 00:26:10,639 Speaker 1: is my worst like that is even worse than some 588 00:26:10,680 --> 00:26:14,159 Speaker 1: of those breads, So keep clear of those heavier loady breads. 589 00:26:14,720 --> 00:26:17,639 Speaker 2: Go from in and from a cost perspective, pretty good, Susie. 590 00:26:17,640 --> 00:26:20,280 Speaker 2: At the moment, we record this podcast a little in advance, 591 00:26:20,320 --> 00:26:21,760 Speaker 2: so I probably won't be on Salve by the time 592 00:26:21,800 --> 00:26:23,600 Speaker 2: you guys hear this. But they're on salv for two 593 00:26:23,680 --> 00:26:26,560 Speaker 2: dollars eighty at Wallas and they generally, I think, from 594 00:26:26,720 --> 00:26:28,800 Speaker 2: what I can see on the website about three dollars fifty. 595 00:26:28,920 --> 00:26:31,160 Speaker 2: So three dollars fifty and you're getting six burger thins 596 00:26:31,200 --> 00:26:33,560 Speaker 2: in there, which I think is actually very very reasonable. 597 00:26:33,720 --> 00:26:35,919 Speaker 1: And they freeze very well too, so you don't have 598 00:26:35,920 --> 00:26:37,560 Speaker 1: to worry about buying them and throwing them out, which 599 00:26:37,560 --> 00:26:38,919 Speaker 1: I know can be an issue if you're cooking for 600 00:26:39,000 --> 00:26:40,280 Speaker 1: just one or two and you're only want to have 601 00:26:40,320 --> 00:26:42,520 Speaker 1: one burger. The great thing about them is they freeze, 602 00:26:42,560 --> 00:26:44,400 Speaker 1: so every time you perhaps once a month or what's 603 00:26:44,400 --> 00:26:47,320 Speaker 1: every couple of weeks, you can use them and get 604 00:26:47,320 --> 00:26:50,880 Speaker 1: the whole packet, so you're not wasting any Absolutely. 605 00:26:50,400 --> 00:26:53,960 Speaker 2: Really enjoyed, So, Susie, our last segment is our listener question. 606 00:26:54,080 --> 00:26:56,320 Speaker 2: So this week we've been asked about organic food. So 607 00:26:56,400 --> 00:26:59,160 Speaker 2: somebody sent us a question through our social media page, 608 00:26:59,160 --> 00:27:01,639 Speaker 2: which is at the Nutrition Couch podcast. If you're not 609 00:27:01,640 --> 00:27:04,399 Speaker 2: following us, on Facebook and Instagram. Please do continue to 610 00:27:04,400 --> 00:27:06,480 Speaker 2: send your questions in. We do have a big list 611 00:27:06,480 --> 00:27:08,359 Speaker 2: of them, but we have goals to do a lot 612 00:27:08,400 --> 00:27:10,480 Speaker 2: of podcasts, Susie, so I'm sure we'll get through every 613 00:27:10,480 --> 00:27:12,560 Speaker 2: single one of them. So hangtart if we haven't talked 614 00:27:12,560 --> 00:27:15,000 Speaker 2: about your question so far, I promise we will get there. 615 00:27:15,240 --> 00:27:17,800 Speaker 2: But today one of our listeners has asked about organic produce, 616 00:27:18,200 --> 00:27:20,119 Speaker 2: is it worth it and should we be spending the 617 00:27:20,200 --> 00:27:23,360 Speaker 2: extra money on buying? She didn't specify, but I think 618 00:27:23,359 --> 00:27:25,880 Speaker 2: we really focus on organic fruit and veggies today, Susie. 619 00:27:25,920 --> 00:27:28,080 Speaker 2: But I think things like organic potato chips and organic 620 00:27:28,160 --> 00:27:30,879 Speaker 2: chocolate are probably a whole other different ballgame, because I 621 00:27:30,880 --> 00:27:33,680 Speaker 2: honestly think the quality of your diet matters far more 622 00:27:33,680 --> 00:27:35,679 Speaker 2: than if it's organic. If you're eating a bag of 623 00:27:35,760 --> 00:27:37,880 Speaker 2: organic corn chips versus a bag of normal corn chips, 624 00:27:37,920 --> 00:27:39,879 Speaker 2: they're still corn chips. It's like a Kido brownie is 625 00:27:39,880 --> 00:27:41,720 Speaker 2: still a brownie. At the end of the day, that 626 00:27:41,800 --> 00:27:43,639 Speaker 2: product probably isn't going to be that good for you 627 00:27:43,680 --> 00:27:45,960 Speaker 2: because it's ultra process, which we know is not great 628 00:27:45,960 --> 00:27:48,200 Speaker 2: for our health. So I think save your money from 629 00:27:48,240 --> 00:27:51,760 Speaker 2: a process food or an ultra process food perspective, and really, 630 00:27:51,760 --> 00:27:53,639 Speaker 2: if you're going to spend the extra money on organic, 631 00:27:53,920 --> 00:27:55,560 Speaker 2: do it with some of your fruits and veggies. What 632 00:27:55,600 --> 00:27:57,040 Speaker 2: are your thoughts around the SUSI. 633 00:27:57,440 --> 00:28:00,400 Speaker 1: Well, I will be completely honest. Do I buy fruit 634 00:28:00,400 --> 00:28:01,040 Speaker 1: and vegetables? 635 00:28:01,119 --> 00:28:01,159 Speaker 2: No? 636 00:28:01,600 --> 00:28:04,440 Speaker 1: I don't spend that money. And the reason is that 637 00:28:04,520 --> 00:28:07,040 Speaker 1: I try and get where I can to the fresh 638 00:28:07,080 --> 00:28:10,880 Speaker 1: food markets. I find that it's a lot cheaper, you 639 00:28:10,920 --> 00:28:12,960 Speaker 1: have an option to choose really good quality and you're 640 00:28:12,960 --> 00:28:15,920 Speaker 1: not being controlled by the supermarkets, and there I save 641 00:28:15,920 --> 00:28:18,399 Speaker 1: a significant amount of money and that's important to me. 642 00:28:18,960 --> 00:28:20,800 Speaker 1: I think the key thing is when we look at 643 00:28:20,840 --> 00:28:24,080 Speaker 1: the nutritional research on the quality of organic produce, the 644 00:28:24,160 --> 00:28:27,480 Speaker 1: standout feature is that if you're consuming the product with skin, 645 00:28:28,160 --> 00:28:33,320 Speaker 1: that's where nutritionally you do consume fewer pesticides and additives 646 00:28:33,720 --> 00:28:36,960 Speaker 1: on the produce, So things like strawberries and apples, that's 647 00:28:36,960 --> 00:28:40,160 Speaker 1: actually proven that they have less of those additives when 648 00:28:40,160 --> 00:28:44,160 Speaker 1: you buy organic. But it's not my standard recommendation unless 649 00:28:44,160 --> 00:28:46,520 Speaker 1: people want to. It's just not so readily available. I 650 00:28:46,520 --> 00:28:49,920 Speaker 1: find in mainstream supermarkets generally the produce is sat there longer, 651 00:28:50,080 --> 00:28:52,920 Speaker 1: so you're not guaranteed the freshness and I think that 652 00:28:53,080 --> 00:28:56,200 Speaker 1: if you're worried about nutritional composition, you're much better to 653 00:28:56,240 --> 00:28:59,720 Speaker 1: source out the freshest produce you can by going to 654 00:28:59,800 --> 00:29:02,440 Speaker 1: low call growers' markets. That's going to maximize your nutrition 655 00:29:02,880 --> 00:29:05,360 Speaker 1: as opposed to produce that perhaps has been stored for 656 00:29:05,400 --> 00:29:08,040 Speaker 1: long periods of time. But if you did want to, 657 00:29:08,360 --> 00:29:11,920 Speaker 1: I would tend to spend more so on produce that 658 00:29:11,960 --> 00:29:14,960 Speaker 1: you eat the skin, so things like your berries, your apples, 659 00:29:15,280 --> 00:29:18,480 Speaker 1: potentially carrots. That's where the evidence is around the benefits 660 00:29:18,480 --> 00:29:20,920 Speaker 1: of it, but I don't suggest people do it, nor 661 00:29:20,920 --> 00:29:23,240 Speaker 1: do I spend I think the other research and again 662 00:29:23,280 --> 00:29:25,600 Speaker 1: we can talk about this another time. Milk, there is 663 00:29:25,640 --> 00:29:28,400 Speaker 1: some evidence to show the nutritional quality of organic milk 664 00:29:28,480 --> 00:29:31,600 Speaker 1: is slightly higher, but it's slightly you know, it's not 665 00:29:31,840 --> 00:29:35,000 Speaker 1: considerably higher. And as such, it's more for me a 666 00:29:35,080 --> 00:29:37,440 Speaker 1: personal choice of the way that you want to eat, 667 00:29:37,520 --> 00:29:41,880 Speaker 1: as opposed to directly impacting your nutrition intake overall. Of course, 668 00:29:41,920 --> 00:29:43,960 Speaker 1: when you're buying organic, there's a number of benefits for 669 00:29:44,000 --> 00:29:47,120 Speaker 1: the environment and in farming practices, and that's not specifically 670 00:29:47,160 --> 00:29:49,040 Speaker 1: what we're talking about. If we're looking at the pure 671 00:29:49,320 --> 00:29:52,280 Speaker 1: nutritional angle, it really comes down to those products, you're 672 00:29:52,280 --> 00:29:54,760 Speaker 1: going to get the benefit. So for example, with a banana, 673 00:29:54,800 --> 00:29:56,800 Speaker 1: where you're taking the skin off, it's not going to 674 00:29:56,800 --> 00:29:59,760 Speaker 1: really affect the quality of the banana if you buy organic, 675 00:30:00,040 --> 00:30:02,640 Speaker 1: and that might be better for the environment. So that's 676 00:30:02,640 --> 00:30:04,320 Speaker 1: sort of my position on it. It's not something I 677 00:30:04,400 --> 00:30:06,960 Speaker 1: encourage or do. And what I would say is where 678 00:30:06,960 --> 00:30:09,280 Speaker 1: you can support local growers and local markets, you're going 679 00:30:09,320 --> 00:30:12,240 Speaker 1: to get better quality produce and fresher produce, which is 680 00:30:12,280 --> 00:30:14,320 Speaker 1: best for nutritd and take anyway. 681 00:30:14,480 --> 00:30:16,080 Speaker 2: If you can afford it and you're happy to do it, 682 00:30:16,120 --> 00:30:17,959 Speaker 2: then I think that there's absolutely no harm. I do 683 00:30:18,000 --> 00:30:20,200 Speaker 2: think that, as you mentioned, for some of our fruits 684 00:30:20,200 --> 00:30:22,560 Speaker 2: and veggies, it is absolutely going to be better because 685 00:30:22,600 --> 00:30:25,000 Speaker 2: there is something that's called the Dirty Doesn't. And I'm 686 00:30:25,000 --> 00:30:26,840 Speaker 2: not sure if our listeners have heard of this before, 687 00:30:26,960 --> 00:30:29,720 Speaker 2: but there's a group called the ewg's the Environment to 688 00:30:29,800 --> 00:30:32,040 Speaker 2: Work In Groups. So they're a non for profit organization 689 00:30:32,160 --> 00:30:34,720 Speaker 2: that every year they release what's called like a shopper's 690 00:30:34,720 --> 00:30:37,000 Speaker 2: Guide to pesticize in products. So if you guys, just 691 00:30:37,040 --> 00:30:39,440 Speaker 2: google the Dirty does and it'll pop up, and essentially 692 00:30:39,480 --> 00:30:42,400 Speaker 2: it's a list of the twelve products that if you 693 00:30:42,520 --> 00:30:45,080 Speaker 2: had the money and you're able to, we should try 694 00:30:45,080 --> 00:30:47,040 Speaker 2: to be buying organic in and as you mentioned, there 695 00:30:47,080 --> 00:30:49,480 Speaker 2: are things that don't come in their skins, like bananas. 696 00:30:49,480 --> 00:30:51,840 Speaker 2: They're things like our strawberries that we do eat the skin, 697 00:30:51,920 --> 00:30:54,120 Speaker 2: and so if there's any pesticide on them. What this 698 00:30:54,280 --> 00:30:56,360 Speaker 2: Environmental Working Group does is it buys a lot of 699 00:30:56,360 --> 00:30:58,800 Speaker 2: the produce, It takes it home, washes it properly, just 700 00:30:58,840 --> 00:31:00,760 Speaker 2: like you and I would do, and then it tests 701 00:31:00,800 --> 00:31:03,160 Speaker 2: the amount of pesticides in them and it ranks their 702 00:31:03,200 --> 00:31:05,960 Speaker 2: foods from highest to lowest. So if you did have 703 00:31:06,080 --> 00:31:08,080 Speaker 2: the budget for it, and you are happy to do so, 704 00:31:08,400 --> 00:31:11,160 Speaker 2: the top sort of six on their list that you, 705 00:31:11,160 --> 00:31:15,320 Speaker 2: you know, might want to consider purchasing organic strawberries, spinach, 706 00:31:15,880 --> 00:31:20,360 Speaker 2: kale and other collards, nectarines, apples, and grapes. They're the 707 00:31:20,480 --> 00:31:23,520 Speaker 2: six what they call quote unquote dirtiest doesn't and then 708 00:31:23,560 --> 00:31:26,200 Speaker 2: lists going down from there. Number seven is cherries, eight 709 00:31:26,280 --> 00:31:29,560 Speaker 2: is peaches, niners, pears, ten as bell purpose, which I 710 00:31:29,560 --> 00:31:32,920 Speaker 2: think might surprise some people. Eleven is celery, and twelve 711 00:31:32,960 --> 00:31:35,320 Speaker 2: is tomatoes. So you can just still quit Google and 712 00:31:35,400 --> 00:31:37,320 Speaker 2: google the dirty does. And that list does sort of 713 00:31:37,360 --> 00:31:39,160 Speaker 2: tend to change a little bit each year, but I 714 00:31:39,160 --> 00:31:41,760 Speaker 2: always find that things like strawberries and spinach are higher 715 00:31:41,760 --> 00:31:43,800 Speaker 2: on the list. So if I do have a little bit, 716 00:31:43,840 --> 00:31:45,640 Speaker 2: you know, leftover in the bank each week, and I 717 00:31:45,680 --> 00:31:47,360 Speaker 2: am I'm not at the farmer's markets or I'm in 718 00:31:47,400 --> 00:31:49,960 Speaker 2: the supermarket, you know, things like spinach and strawberries. For me, 719 00:31:50,080 --> 00:31:52,239 Speaker 2: I do like to sort of purchase organic, so but 720 00:31:52,280 --> 00:31:54,520 Speaker 2: I do understand that from a budget perspective, it can 721 00:31:54,600 --> 00:31:56,680 Speaker 2: be hard on many people. So I think that the 722 00:31:56,800 --> 00:31:59,440 Speaker 2: quality of your diet matters far more than if your 723 00:31:59,480 --> 00:32:02,160 Speaker 2: produce is organic or not. But if you are looking 724 00:32:02,200 --> 00:32:03,640 Speaker 2: to just spend a little bit of extra money on 725 00:32:03,680 --> 00:32:06,000 Speaker 2: a few organic produce items, you might want to think 726 00:32:06,040 --> 00:32:10,160 Speaker 2: about things like strawberries, grapes, greens and kale and spinach. 727 00:32:10,160 --> 00:32:12,320 Speaker 1: Which is some of the most nutrient dense foods anyway. 728 00:32:12,400 --> 00:32:14,320 Speaker 1: But the other little thing people might like to think about, 729 00:32:14,440 --> 00:32:16,520 Speaker 1: especially since many of us are in lockdown and spending 730 00:32:16,520 --> 00:32:18,800 Speaker 1: a lot more time at home. There's an amazing product 731 00:32:18,800 --> 00:32:21,160 Speaker 1: called a veggie pod, and it's a little garden bed 732 00:32:21,200 --> 00:32:23,400 Speaker 1: that you can have on balconies or in the home. 733 00:32:23,480 --> 00:32:25,480 Speaker 1: And then I know quite a few clients who have 734 00:32:25,560 --> 00:32:27,640 Speaker 1: invested in that because they haven't got big backyards and 735 00:32:27,640 --> 00:32:29,600 Speaker 1: they've got a bit more time and they have a 736 00:32:29,640 --> 00:32:32,000 Speaker 1: little garden there where they might grow their own leafy greens, 737 00:32:32,040 --> 00:32:34,560 Speaker 1: and that's a great way to optimize your nutrient intake, 738 00:32:34,640 --> 00:32:37,840 Speaker 1: increase your veggie consumption, and control the quality of your 739 00:32:37,840 --> 00:32:40,200 Speaker 1: fresh produce. So have a look at those veggie pods. 740 00:32:40,440 --> 00:32:43,840 Speaker 1: They've got great at home growing solutions for people living 741 00:32:43,840 --> 00:32:46,200 Speaker 1: in cities, and I know quite a few people who 742 00:32:46,240 --> 00:32:48,840 Speaker 1: have started to grow some of their own produce at home, 743 00:32:48,880 --> 00:32:50,840 Speaker 1: and then you're getting the best of both worlds. You're 744 00:32:50,840 --> 00:32:54,560 Speaker 1: saving money and also consuming the highest quality fresh fruit 745 00:32:54,560 --> 00:32:56,880 Speaker 1: and vegies you can and you can completely control what 746 00:32:57,040 --> 00:32:58,680 Speaker 1: goes into them. So have a look at those. We'll 747 00:32:58,680 --> 00:33:01,080 Speaker 1: pop that up on our insteat site as well. 748 00:33:01,240 --> 00:33:03,080 Speaker 2: Yeah, and there are a lot of community gardens around 749 00:33:03,120 --> 00:33:04,640 Speaker 2: the place as well. Just to look at Google and 750 00:33:04,640 --> 00:33:06,920 Speaker 2: see if your neighborhood has a community guarden. I remember 751 00:33:06,960 --> 00:33:08,520 Speaker 2: I used to work out in the country and they 752 00:33:08,560 --> 00:33:11,160 Speaker 2: had this beautiful community garden that you know, not really 753 00:33:11,200 --> 00:33:13,520 Speaker 2: many people knew about. So just to look at Google 754 00:33:13,560 --> 00:33:15,400 Speaker 2: and see if you're your area that you live and 755 00:33:15,440 --> 00:33:18,160 Speaker 2: has a community garden or sometimes on you know things 756 00:33:18,200 --> 00:33:20,640 Speaker 2: like Facebook Marketplace, people put up fresh herbs that they've 757 00:33:20,640 --> 00:33:22,280 Speaker 2: grown in their own garden and that sort of thing, 758 00:33:22,320 --> 00:33:23,760 Speaker 2: and they have so many of them that they're happy 759 00:33:23,840 --> 00:33:25,680 Speaker 2: to give them away. So all of those are really 760 00:33:25,680 --> 00:33:27,560 Speaker 2: great options as well. So you don't need to spend 761 00:33:27,560 --> 00:33:29,880 Speaker 2: the money getting organic, but you are getting some better 762 00:33:29,920 --> 00:33:32,640 Speaker 2: quality produce that someone's growing themselves in their backyard or 763 00:33:32,840 --> 00:33:34,640 Speaker 2: you have yourself as well, which I think is always 764 00:33:34,640 --> 00:33:36,000 Speaker 2: going to be beneficial. 765 00:33:35,840 --> 00:33:38,680 Speaker 1: One hundred percent. All right, Well, that brings us to 766 00:33:38,720 --> 00:33:41,360 Speaker 1: the end of the Nutrition Couch for another week. If 767 00:33:41,360 --> 00:33:44,040 Speaker 1: you haven't already, don't forget to subscribe to have us 768 00:33:44,080 --> 00:33:47,080 Speaker 1: delivered to your inbooks every Sunday morning. And we love 769 00:33:47,080 --> 00:33:49,160 Speaker 1: it when you leave us a review. It really helps 770 00:33:49,240 --> 00:33:51,240 Speaker 1: us in the Apple charts, and you can do that 771 00:33:51,280 --> 00:33:54,680 Speaker 1: from your purple Apple podcast app. We've got our Instagram 772 00:33:54,680 --> 00:33:57,240 Speaker 1: and Facebook sites up and running. For any feedback or 773 00:33:57,280 --> 00:34:00,640 Speaker 1: questions at the Nutrition Couch Podcast. We will see you 774 00:34:00,760 --> 00:34:03,720 Speaker 1: same time, same place, next Sunday. Have a fantastic week, 775 00:34:03,760 --> 00:34:04,720 Speaker 1: Catch you guys next week.