1 00:00:00,760 --> 00:00:03,520 Speaker 1: Do you know what a portion of cheese is or avocado? 2 00:00:04,360 --> 00:00:05,680 Speaker 1: Or do you know how much meat that you have 3 00:00:05,720 --> 00:00:08,880 Speaker 1: at lunch or at dinner. While many of us listening 4 00:00:08,920 --> 00:00:12,080 Speaker 1: to The Nutrition Couch will eat pretty healthy, the truth 5 00:00:12,240 --> 00:00:14,880 Speaker 1: is that it is exceptionally easy to eat just a 6 00:00:14,960 --> 00:00:18,079 Speaker 1: little bit more of our favorite foods, and it's these 7 00:00:18,160 --> 00:00:21,520 Speaker 1: portions that tend to gradually increase over time, adding up 8 00:00:21,520 --> 00:00:24,560 Speaker 1: to hundreds of extra calories many of us do not need. 9 00:00:25,000 --> 00:00:27,360 Speaker 1: On today's episode of The Nutrition Couch, we chat all 10 00:00:27,360 --> 00:00:30,080 Speaker 1: things portion control and the tricks that Leanne and I 11 00:00:30,200 --> 00:00:32,400 Speaker 1: use to give you all the foods that you love, 12 00:00:32,560 --> 00:00:35,640 Speaker 1: but in the right portions. Hi, I'm Susie Burrow and 13 00:00:35,720 --> 00:00:38,680 Speaker 1: I'm Leanne Wood, and together we bring you The Nutrition Couch, 14 00:00:38,840 --> 00:00:40,760 Speaker 1: the weekly podcast that keeps you up to date on 15 00:00:40,800 --> 00:00:42,720 Speaker 1: everything you need to know in the world of nutrition. 16 00:00:43,360 --> 00:00:46,640 Speaker 1: As well as portions, we chat the importance of changing 17 00:00:46,680 --> 00:00:50,040 Speaker 1: up your exercise regime as you move through the lifespan. 18 00:00:50,720 --> 00:00:52,400 Speaker 2: Leanne has found a super clean. 19 00:00:52,200 --> 00:00:54,480 Speaker 1: Sweet potato chip you are going to love, and our 20 00:00:54,520 --> 00:00:59,600 Speaker 1: listener question is all about cold pressed juices. So Leanne, 21 00:01:00,000 --> 00:01:04,120 Speaker 1: they see clients as you do, and every so often 22 00:01:04,440 --> 00:01:07,000 Speaker 1: I'll ask a client rather than sending me a food diary, 23 00:01:07,480 --> 00:01:10,600 Speaker 1: which sometimes is controversial because people think food diaries are 24 00:01:10,640 --> 00:01:13,880 Speaker 1: a very authoritarian approach. But rather we tend to use 25 00:01:13,920 --> 00:01:17,120 Speaker 1: them to give insight into eating behavior and really look 26 00:01:17,120 --> 00:01:19,840 Speaker 1: at what's going on, because you can describe in the 27 00:01:19,840 --> 00:01:22,240 Speaker 1: morning a couple of pieces of toast with veggimite, and 28 00:01:22,280 --> 00:01:24,320 Speaker 1: that could be a tiny couple of high protein bits 29 00:01:24,360 --> 00:01:27,160 Speaker 1: of toast with no butter to a jumbo slice of 30 00:01:27,200 --> 00:01:31,080 Speaker 1: sour dough laden with butter. So sometimes a diary can 31 00:01:31,120 --> 00:01:34,520 Speaker 1: be helpful in terms of mindfulness around what people are eating. 32 00:01:34,560 --> 00:01:37,520 Speaker 1: But even more specifically, sometimes I will ask for photographs 33 00:01:37,959 --> 00:01:40,640 Speaker 1: form my comments if I'm not quite sure what's going on, 34 00:01:40,680 --> 00:01:43,120 Speaker 1: and they'll just describe to me a meal. If I 35 00:01:43,160 --> 00:01:44,720 Speaker 1: have a look at the photo, it tells me so 36 00:01:44,840 --> 00:01:47,400 Speaker 1: much more about what's going on. And in particular, the 37 00:01:47,480 --> 00:01:51,720 Speaker 1: thing that routinely comes up is portions. And the three 38 00:01:51,800 --> 00:01:54,400 Speaker 1: probably key areas that spring to mind straight away or 39 00:01:54,520 --> 00:02:00,680 Speaker 1: four are avocado, cheese, chocolate or actually to say chocolate, 40 00:02:00,680 --> 00:02:03,320 Speaker 1: but it just came off my tongue about alcohol, and 41 00:02:03,360 --> 00:02:07,120 Speaker 1: then the portions of protein. So you know, for example, 42 00:02:07,160 --> 00:02:09,560 Speaker 1: if I have a client describing a palm size piece 43 00:02:09,600 --> 00:02:12,800 Speaker 1: of meat. It doesn't necessarily describe how thick that is 44 00:02:13,200 --> 00:02:15,320 Speaker 1: or the cut, whether it's lean or in the case 45 00:02:15,320 --> 00:02:18,520 Speaker 1: of avocado, you can have a tiny avocado and a 46 00:02:18,560 --> 00:02:20,440 Speaker 1: client might say they eat a half, but you can 47 00:02:20,520 --> 00:02:22,040 Speaker 1: have a jumbo one and it in a quarter. 48 00:02:22,080 --> 00:02:24,880 Speaker 2: It's almost like an entire one. So I thought it was. 49 00:02:24,880 --> 00:02:27,240 Speaker 1: Just a good time, particularly coming into the silly season 50 00:02:27,280 --> 00:02:29,920 Speaker 1: where there's huge amounts of food around, to take a 51 00:02:29,960 --> 00:02:33,320 Speaker 1: look at portions, because portions are relevant because it often 52 00:02:33,360 --> 00:02:35,560 Speaker 1: means that you can have your favorite foods but just 53 00:02:35,600 --> 00:02:37,480 Speaker 1: be a lot more mindful about how much you're serving. 54 00:02:38,040 --> 00:02:39,920 Speaker 1: And then we have the capacity to what we call 55 00:02:40,000 --> 00:02:42,280 Speaker 1: calorie shave, which is where you're just taking off little 56 00:02:42,320 --> 00:02:44,720 Speaker 1: bits here and there and you may not even notice. So, 57 00:02:44,840 --> 00:02:47,720 Speaker 1: for example, on your dinner plate, if you fill it 58 00:02:47,760 --> 00:02:50,079 Speaker 1: with three quarters salad and vege, you will naturally eat 59 00:02:50,120 --> 00:02:52,600 Speaker 1: a lot less meat, as opposed to if you're having 60 00:02:52,960 --> 00:02:54,680 Speaker 1: you know, putting the meat on first, and it's already 61 00:02:54,680 --> 00:02:57,359 Speaker 1: a set portion. So I certainly am not a dietician 62 00:02:57,360 --> 00:03:00,560 Speaker 1: who recommends clients be weighing things and measuring, but I 63 00:03:00,560 --> 00:03:03,160 Speaker 1: think it is good to have a reference point with 64 00:03:03,520 --> 00:03:06,360 Speaker 1: the foods that are slipping in. And another classic example 65 00:03:06,880 --> 00:03:10,519 Speaker 1: is making a salad and putting in avocado and feta, 66 00:03:10,600 --> 00:03:13,639 Speaker 1: cheese and oil, Whereas if you want to have all three, 67 00:03:13,680 --> 00:03:15,840 Speaker 1: you've really got to put a very small amount of 68 00:03:15,840 --> 00:03:18,960 Speaker 1: fetter and really crumble it down, or use shave cheese 69 00:03:19,040 --> 00:03:22,040 Speaker 1: rather than sliced cheese because you'll use less, and be 70 00:03:22,120 --> 00:03:24,040 Speaker 1: really mindful of how much of that oil you're pouring, 71 00:03:24,120 --> 00:03:26,560 Speaker 1: because we taught on cooking shows to do what I 72 00:03:26,639 --> 00:03:28,400 Speaker 1: call a Jamie oliverpour of olive oil. 73 00:03:28,800 --> 00:03:31,440 Speaker 2: And whilst it's good for us, it's certainly really. 74 00:03:31,240 --> 00:03:34,079 Speaker 1: Dense in calories, and you do have to be mindful 75 00:03:34,560 --> 00:03:36,960 Speaker 1: when we're trying to keep a calorie deficit or even 76 00:03:36,960 --> 00:03:39,960 Speaker 1: prevent weight gain of those portions of those little extras 77 00:03:40,000 --> 00:03:40,840 Speaker 1: that can really add up. 78 00:03:41,280 --> 00:03:41,480 Speaker 2: Yeah. 79 00:03:41,480 --> 00:03:43,720 Speaker 3: Absolutely, And when you said chocolate, I was like, oh, 80 00:03:43,880 --> 00:03:47,080 Speaker 3: leave chocolate alone. My big one, though, I find a 81 00:03:47,120 --> 00:03:50,280 Speaker 3: lot of people's juggle with myself included, is potato. Potato 82 00:03:50,320 --> 00:03:53,840 Speaker 3: in any form, so mostly though chips, wedges or like 83 00:03:53,880 --> 00:03:56,480 Speaker 3: potato crisps, you know, from like a packet. I just 84 00:03:56,520 --> 00:03:58,840 Speaker 3: find that if we go to say a pub, for example, 85 00:03:58,880 --> 00:04:00,800 Speaker 3: and we might get a classic you can palme. We 86 00:04:00,880 --> 00:04:03,240 Speaker 3: might even just get something that's fairly lean. We might 87 00:04:03,240 --> 00:04:05,280 Speaker 3: get an I fill it with some broccolini or something 88 00:04:05,280 --> 00:04:08,240 Speaker 3: on the side. The serving of chips is generally the 89 00:04:08,320 --> 00:04:10,120 Speaker 3: issue for a lot of people if they're trying to 90 00:04:10,160 --> 00:04:12,120 Speaker 3: lose weight. If you're not trying to lose weight, look, 91 00:04:12,160 --> 00:04:14,640 Speaker 3: your budget is probably a lot higher. But you know, 92 00:04:14,720 --> 00:04:16,720 Speaker 3: if your goal is true fat loss, and then you're 93 00:04:16,760 --> 00:04:19,680 Speaker 3: getting a two fifty gram I feel it. Plus you're 94 00:04:19,680 --> 00:04:21,960 Speaker 3: getting some greens on the side, that's wonderful. But even 95 00:04:22,000 --> 00:04:25,080 Speaker 3: too fifty grams for some smaller people could be too much, 96 00:04:25,120 --> 00:04:27,320 Speaker 3: but it could be too much protein then if you're 97 00:04:27,360 --> 00:04:30,200 Speaker 3: adding on like a creamy sauce to that. And honestly, 98 00:04:30,360 --> 00:04:33,039 Speaker 3: cafes and pubs will use more chips than they do 99 00:04:33,160 --> 00:04:36,160 Speaker 3: vegetables because it's much cheaper. It's far cheaper, particularly because 100 00:04:36,160 --> 00:04:38,080 Speaker 3: they cook it in not so great oil. So it's 101 00:04:38,080 --> 00:04:40,279 Speaker 3: far cheaper to give someone more potato chips than it 102 00:04:40,320 --> 00:04:42,560 Speaker 3: is to give them more broccolini or more carrots or 103 00:04:42,560 --> 00:04:45,680 Speaker 3: more mushrooms. So you'll always get more chips, particularly if 104 00:04:45,720 --> 00:04:47,960 Speaker 3: you are eating out of those pub style places. So 105 00:04:48,000 --> 00:04:49,920 Speaker 3: I often will say to my clients like, if you want, 106 00:04:49,960 --> 00:04:52,040 Speaker 3: you can share a bigger style rup, like a three 107 00:04:52,160 --> 00:04:54,560 Speaker 3: hundred gramd rop. You can share that, share half the 108 00:04:54,600 --> 00:04:56,800 Speaker 3: chipper's and then grab an extra salad and split that 109 00:04:56,839 --> 00:04:58,800 Speaker 3: between a friend as well. Sometimes that can be a 110 00:04:58,839 --> 00:05:01,960 Speaker 3: good idea interesting give people a reference of veggies, because 111 00:05:01,960 --> 00:05:04,000 Speaker 3: it's all well and good to say, all right, let's 112 00:05:04,000 --> 00:05:06,680 Speaker 3: cut down our portions of avocados and oils and potato 113 00:05:06,760 --> 00:05:08,880 Speaker 3: chips and meat. But then I think that that gets 114 00:05:08,920 --> 00:05:11,440 Speaker 3: a lot of us into that negative mindset where sometimes 115 00:05:11,440 --> 00:05:13,240 Speaker 3: I have clients say, well, you know, what can I have? 116 00:05:13,360 --> 00:05:15,200 Speaker 3: Or I feel like we're just cutting down on everything, 117 00:05:15,400 --> 00:05:17,599 Speaker 3: and it's like, that is the point in a calorie deficit. 118 00:05:17,640 --> 00:05:19,640 Speaker 3: To lose weight, we need to cut down or shave 119 00:05:19,720 --> 00:05:22,360 Speaker 3: off some of those calories, but we certainly want things 120 00:05:22,360 --> 00:05:24,840 Speaker 3: that we can focus on and add more in. So 121 00:05:24,880 --> 00:05:28,720 Speaker 3: in terms of standard server of vegetables, the guidelines are 122 00:05:29,160 --> 00:05:32,919 Speaker 3: five plus serves of vegetables or salads a day. The 123 00:05:33,040 --> 00:05:36,120 Speaker 3: kicker here is that nearly ninety five percent of Australians 124 00:05:36,120 --> 00:05:38,080 Speaker 3: don't eat enough. I have so many clients and say 125 00:05:38,200 --> 00:05:40,120 Speaker 3: I eat tons of veggies, and then when I really 126 00:05:40,120 --> 00:05:42,039 Speaker 3: get them onto the right portions are like, oh wow, 127 00:05:42,080 --> 00:05:44,480 Speaker 3: I thought I ate enough, but I really didn't. So 128 00:05:44,520 --> 00:05:47,400 Speaker 3: a server of vegetables is about seventy five grams give 129 00:05:47,480 --> 00:05:50,440 Speaker 3: or dake. That looks like about half a cup of 130 00:05:50,520 --> 00:05:53,159 Speaker 3: cooked vegetables, so half a cup of pumpkin, half a 131 00:05:53,200 --> 00:05:56,880 Speaker 3: cup of carrots, broccoli, that's one serving you need five 132 00:05:57,160 --> 00:05:59,800 Speaker 3: plus a day, or half a cup of beans or 133 00:05:59,839 --> 00:06:04,000 Speaker 3: lames or pulses so canned beans, lentils, chickpeas, or a 134 00:06:04,040 --> 00:06:08,240 Speaker 3: cup of green like mixed leaves, salads, kale, lettuce, that 135 00:06:08,279 --> 00:06:10,400 Speaker 3: sort of thing. So you might have two cups of 136 00:06:10,440 --> 00:06:13,799 Speaker 3: salad greens, half a cup of broccoli, half a copper carrots, 137 00:06:13,839 --> 00:06:16,479 Speaker 3: half a cup of spinach, and you're still not at 138 00:06:16,560 --> 00:06:18,920 Speaker 3: your daily total, which is why Susie and I are 139 00:06:18,920 --> 00:06:21,920 Speaker 3: stressing to put more veggies into your lunches and also 140 00:06:21,960 --> 00:06:24,280 Speaker 3: your dinners, particularly if you're not such a huge fan 141 00:06:24,320 --> 00:06:27,280 Speaker 3: of vegetables. So that's a standard serving of veggies. When 142 00:06:27,279 --> 00:06:29,880 Speaker 3: it comes to fruit, as standard serving is about one 143 00:06:29,960 --> 00:06:32,200 Speaker 3: hundred and twenty to one hundred and fifty grams, so 144 00:06:32,240 --> 00:06:35,039 Speaker 3: that looks like two smaller pieces of fruit, might be 145 00:06:35,080 --> 00:06:38,000 Speaker 3: two apricots, two plums, or two kiwi fruits or a 146 00:06:38,040 --> 00:06:41,719 Speaker 3: medium sized fruits, so an apple, a banana, or an orange, 147 00:06:41,920 --> 00:06:44,039 Speaker 3: or if you're looking at like fruit salad or chopped 148 00:06:44,080 --> 00:06:46,800 Speaker 3: up fruit. It's roughly a cup of fruit. That's a 149 00:06:46,880 --> 00:06:50,200 Speaker 3: standard serving of fruit, and we are told to aim 150 00:06:50,240 --> 00:06:52,480 Speaker 3: for about two serves of fruit to day. And no, 151 00:06:52,600 --> 00:06:55,120 Speaker 3: they're not interchangeable. If you don't like veggies, you can't 152 00:06:55,120 --> 00:06:57,440 Speaker 3: have five serves of fruit and two serves of veggies. 153 00:06:57,640 --> 00:06:59,720 Speaker 3: You need to stick at the around the two servings 154 00:06:59,720 --> 00:07:02,159 Speaker 3: of fruit and five servings and vegetables a day. So 155 00:07:02,279 --> 00:07:05,560 Speaker 3: portions matter for the higher colorI foods when we're trying 156 00:07:05,560 --> 00:07:07,200 Speaker 3: to lose weight, but also we need to get in 157 00:07:07,320 --> 00:07:09,080 Speaker 3: enough of the good stuff as well. And I often 158 00:07:09,120 --> 00:07:11,960 Speaker 3: find that if you're focusing on adding more fresh fruit 159 00:07:12,000 --> 00:07:14,840 Speaker 3: and vegetaes into your diet, the other things will naturally 160 00:07:14,880 --> 00:07:16,440 Speaker 3: decrease anyway. 161 00:07:16,480 --> 00:07:18,280 Speaker 1: True, true, And I think the other one that springs 162 00:07:18,320 --> 00:07:20,520 Speaker 1: to mind that we did a media story on it 163 00:07:20,560 --> 00:07:23,320 Speaker 1: several years ago and it went really well, is what 164 00:07:23,480 --> 00:07:27,480 Speaker 1: is a serve of hot chips? And this is relevant 165 00:07:27,480 --> 00:07:29,840 Speaker 1: because I can't tell you of all the food dies 166 00:07:29,880 --> 00:07:32,400 Speaker 1: that come through how many times a week I would 167 00:07:32,440 --> 00:07:35,360 Speaker 1: see a comment like had a few chips, went to 168 00:07:35,400 --> 00:07:37,239 Speaker 1: the pub and had a few chips off my kid's plate. 169 00:07:37,720 --> 00:07:41,600 Speaker 1: Like hot chips come into our diet so often. And 170 00:07:41,880 --> 00:07:44,520 Speaker 1: you were describing in terms of the oil quality, and 171 00:07:44,560 --> 00:07:47,080 Speaker 1: I think I always say, if it's an amazing fry, 172 00:07:47,080 --> 00:07:49,080 Speaker 1: I enjoy it. But in many cases they've sat there 173 00:07:49,080 --> 00:07:51,720 Speaker 1: for ages, they're cold, they're not always the best quality potato. 174 00:07:52,120 --> 00:07:54,240 Speaker 1: But do you know how many is a serve? 175 00:07:54,320 --> 00:07:56,680 Speaker 3: Lean? How many I generally said in my clients, And 176 00:07:56,720 --> 00:07:59,720 Speaker 3: it's shocking about eight about you know, seven at eight 177 00:08:00,200 --> 00:08:02,160 Speaker 3: is about a serving size. And if you did get 178 00:08:02,280 --> 00:08:05,120 Speaker 3: a standard Palmi or an I fell it with chips 179 00:08:05,160 --> 00:08:08,040 Speaker 3: and veggies, you would probably have fifteen to twenty chips 180 00:08:08,040 --> 00:08:10,240 Speaker 3: on your plate at least. And if you are having 181 00:08:10,280 --> 00:08:13,280 Speaker 3: those smaller little French fry ones like McDonald's, it's probably 182 00:08:13,280 --> 00:08:15,880 Speaker 3: more like, you know, twelve to fifteen, but it's those 183 00:08:15,960 --> 00:08:19,160 Speaker 3: thicker kind of pubstyle chips. And if you're having wedges, 184 00:08:19,160 --> 00:08:20,559 Speaker 3: it's probably more like fital six. 185 00:08:21,120 --> 00:08:24,120 Speaker 1: Yeah, So that's always whenever they come to my plate, 186 00:08:24,160 --> 00:08:26,960 Speaker 1: if I'm out at a pum, I'll actually take them off. 187 00:08:27,400 --> 00:08:29,320 Speaker 1: So you can either be super strong and ask for 188 00:08:29,360 --> 00:08:31,800 Speaker 1: them not to be served and actually ask for salad 189 00:08:31,840 --> 00:08:33,800 Speaker 1: to replace it, or you've got to get rid of 190 00:08:33,840 --> 00:08:35,720 Speaker 1: them off the plate because you'll keep nibbling and before 191 00:08:35,760 --> 00:08:38,640 Speaker 1: you know it. So that number eight to ten is 192 00:08:38,679 --> 00:08:41,120 Speaker 1: over one hundred calories and over ten grams of fat. 193 00:08:41,200 --> 00:08:44,200 Speaker 1: So it's certainly adding that carbohydrate component to a meal. 194 00:08:44,320 --> 00:08:47,160 Speaker 1: So if you're having fried shitzel or another fried food, 195 00:08:47,200 --> 00:08:49,120 Speaker 1: you can see it. It really adds up. So I think, 196 00:08:49,280 --> 00:08:51,599 Speaker 1: particularly coming into silly season where we're eating out a 197 00:08:51,640 --> 00:08:54,360 Speaker 1: lot and socializing, be really mindful of those little extras 198 00:08:54,400 --> 00:08:57,160 Speaker 1: slipping in, particularly the hot chips when you're eating out, 199 00:08:57,200 --> 00:08:58,720 Speaker 1: and if the goal is to really not eat them, 200 00:08:58,760 --> 00:09:00,720 Speaker 1: you've got to have a rule in it, because two 201 00:09:00,800 --> 00:09:02,400 Speaker 1: or three or four or five off the kid's plate 202 00:09:02,440 --> 00:09:03,800 Speaker 1: and then all of a sudden you've had an extra 203 00:09:03,880 --> 00:09:06,560 Speaker 1: hundred plus calories and ten grams of fat. And they're 204 00:09:06,600 --> 00:09:08,960 Speaker 1: those little extras that really derail us, and it's a 205 00:09:09,000 --> 00:09:11,719 Speaker 1: bad habit, I think, So just be mindful of how 206 00:09:11,720 --> 00:09:14,240 Speaker 1: often that is slipping in. I think I already said 207 00:09:14,280 --> 00:09:16,080 Speaker 1: I tend to encourage if people love a bit of 208 00:09:16,120 --> 00:09:19,240 Speaker 1: flavor through things, using things like a grated cheese or 209 00:09:19,240 --> 00:09:21,760 Speaker 1: a shaved cheese or buying one of those cheese shavers, 210 00:09:22,120 --> 00:09:25,679 Speaker 1: because if you buy sliced cheese, they're quite heavy slices. 211 00:09:26,080 --> 00:09:28,920 Speaker 1: You're getting fifteen twenty grams per slice, whereas a slice 212 00:09:28,920 --> 00:09:31,880 Speaker 1: of light yalsberg all those thinner ones you can get 213 00:09:31,880 --> 00:09:35,199 Speaker 1: in branded varieties from Willies and Coals or only ten grams. 214 00:09:35,559 --> 00:09:37,880 Speaker 1: So that's another way to they're a lot lot thinner 215 00:09:37,880 --> 00:09:40,640 Speaker 1: and they are smaller. But with cheese often you just 216 00:09:40,640 --> 00:09:43,120 Speaker 1: need a little grating or shaving of parmesan and you 217 00:09:43,160 --> 00:09:44,880 Speaker 1: get all the flavor for a lot less. So that's 218 00:09:44,920 --> 00:09:48,520 Speaker 1: a great way. I think using about stomach vinegar through 219 00:09:48,559 --> 00:09:51,040 Speaker 1: addressing will give it some moisture or even a marinated 220 00:09:51,080 --> 00:09:53,240 Speaker 1: fetter where you'll use a couple of cubes and then 221 00:09:53,280 --> 00:09:55,320 Speaker 1: get the moisture so you don't necessarily need to add 222 00:09:55,400 --> 00:09:58,400 Speaker 1: lashings of oil as well. And then with the avocado, 223 00:09:58,520 --> 00:10:00,880 Speaker 1: you know, go for smaller variet of things, you know, 224 00:10:00,920 --> 00:10:04,160 Speaker 1: go for kiss size or smaller avocados, because then you 225 00:10:04,200 --> 00:10:06,360 Speaker 1: will and spread really thin and like chunking it up 226 00:10:06,360 --> 00:10:09,240 Speaker 1: on the toast is adding one hundred plus calories already 227 00:10:09,240 --> 00:10:12,000 Speaker 1: to the actual meal. And I think the other one 228 00:10:12,000 --> 00:10:13,960 Speaker 1: that springs to mind when eating out is slices of 229 00:10:14,000 --> 00:10:17,440 Speaker 1: sour dough. Now, sour dough is probably not the healthiest bread, 230 00:10:17,480 --> 00:10:20,280 Speaker 1: a white sour dough. Sure, if you get a rye 231 00:10:20,400 --> 00:10:22,840 Speaker 1: or a whole grain sour dough it can be. But 232 00:10:23,000 --> 00:10:24,800 Speaker 1: the white sour dough, even though it might have a 233 00:10:24,800 --> 00:10:27,480 Speaker 1: lower GI, it's still massive. It's still forty to fifty 234 00:10:27,480 --> 00:10:31,400 Speaker 1: grams of carbohydrate minimum perserve, which is double the carbohydrate 235 00:10:31,440 --> 00:10:34,360 Speaker 1: of a dense grain bread like a bergen. And as such, 236 00:10:34,480 --> 00:10:37,200 Speaker 1: one slice is definitely two serves, so you actually someone's 237 00:10:37,200 --> 00:10:39,440 Speaker 1: even want to cut that in half. So you know, 238 00:10:39,760 --> 00:10:42,360 Speaker 1: something controversial ideal, and people who don't like food waste 239 00:10:42,360 --> 00:10:44,320 Speaker 1: don't like it. But if I'm having a bread roll'll 240 00:10:44,320 --> 00:10:46,559 Speaker 1: always take the middle out an animal. You can give 241 00:10:46,559 --> 00:10:47,880 Speaker 1: it to someone else. You could use it and hold 242 00:10:47,920 --> 00:10:50,280 Speaker 1: it for bread crumbs and make that later. But then 243 00:10:50,280 --> 00:10:52,240 Speaker 1: I'll be able to get more salad and more protein 244 00:10:52,280 --> 00:10:53,199 Speaker 1: into a bread roll. 245 00:10:53,559 --> 00:10:54,920 Speaker 2: So there's some little ideas. 246 00:10:55,000 --> 00:10:56,680 Speaker 1: I think going to chocolate, and I know we don't 247 00:10:56,679 --> 00:10:59,320 Speaker 1: want to necessarily touch chocolate, but a serve of chocolate 248 00:10:59,320 --> 00:11:01,600 Speaker 1: is two or three whereas you know, it really is 249 00:11:01,679 --> 00:11:04,800 Speaker 1: calorie dense. And that's why buying individual portions works well. 250 00:11:05,160 --> 00:11:07,640 Speaker 1: That's why the AUDI, which gives you an individual portion 251 00:11:07,679 --> 00:11:10,320 Speaker 1: which is a little bit bigger than ideally, isnt one 252 00:11:10,360 --> 00:11:12,640 Speaker 1: hundred cal. I think they're more like one fifty per serve, 253 00:11:13,080 --> 00:11:16,120 Speaker 1: but at least it's portion control. So keep an eye 254 00:11:16,120 --> 00:11:17,520 Speaker 1: on those individual blocks. 255 00:11:17,559 --> 00:11:18,000 Speaker 2: Is that right? 256 00:11:18,080 --> 00:11:20,320 Speaker 1: Is that it's fifty grams because I think there's four 257 00:11:20,360 --> 00:11:21,439 Speaker 1: in the one hundred grand block. 258 00:11:21,760 --> 00:11:23,720 Speaker 3: I feel like they're closer to maybe in one eighty 259 00:11:23,760 --> 00:11:26,240 Speaker 3: or two hundred. But they're really good. They're good portions, 260 00:11:26,240 --> 00:11:28,360 Speaker 3: and I think as long as it's accounted for throughout 261 00:11:28,360 --> 00:11:30,199 Speaker 3: your day, like it's absolutely okay. 262 00:11:30,160 --> 00:11:32,360 Speaker 1: But it is more than a recommended portion of chocolate 263 00:11:32,360 --> 00:11:33,199 Speaker 1: fifty grams. 264 00:11:33,120 --> 00:11:35,040 Speaker 3: Yeah, it is. Yeah, But I feel like the quality 265 00:11:35,040 --> 00:11:37,040 Speaker 3: of the chocolate's really good. And sometimes I'll go and 266 00:11:37,080 --> 00:11:38,679 Speaker 3: I'm rapped on it. I don't even have the whole thing, 267 00:11:38,720 --> 00:11:41,040 Speaker 3: like I feel like, because it is good quality, it's rich, 268 00:11:41,080 --> 00:11:43,800 Speaker 3: it's satisfying. Sometimes I'll just have half and I feel 269 00:11:43,840 --> 00:11:46,200 Speaker 3: really satisfied. Other days I'll have the whole thing. So 270 00:11:46,240 --> 00:11:48,040 Speaker 3: I feel like, as long as the chocolate is good 271 00:11:48,120 --> 00:11:51,040 Speaker 3: quality and it's something that you truly enjoy, you'll always 272 00:11:51,080 --> 00:11:53,240 Speaker 3: eat far less than what you intended to as well. 273 00:11:53,720 --> 00:11:55,360 Speaker 1: But I think it is good to start with their 274 00:11:55,360 --> 00:11:58,120 Speaker 1: recommended portion because if you open a block of cabrits, 275 00:11:58,480 --> 00:12:00,880 Speaker 1: it's so easy to have another bit. Because remember that 276 00:12:01,040 --> 00:12:04,000 Speaker 1: very sweet chocolate will drive upp a tight to look 277 00:12:04,040 --> 00:12:06,880 Speaker 1: for more and more. It's that sugar and intense sweetness 278 00:12:06,920 --> 00:12:09,320 Speaker 1: of milk chocolate that drives the brain to keep eating, 279 00:12:09,600 --> 00:12:12,600 Speaker 1: whereas the benefit of a dark chocolate, which is more bitter, 280 00:12:13,160 --> 00:12:15,960 Speaker 1: is that it won't spike that drive to keep eating it. 281 00:12:16,000 --> 00:12:19,240 Speaker 1: So it is helpful with portion control, but it depends. 282 00:12:19,240 --> 00:12:21,440 Speaker 1: Everyone's different. I've got clients you can have a square 283 00:12:21,520 --> 00:12:23,720 Speaker 1: or two of lint, no problem, and I've got clients 284 00:12:23,760 --> 00:12:25,680 Speaker 1: without a doubt I cannot have a block of chocolate 285 00:12:25,720 --> 00:12:27,320 Speaker 1: in the house and have to limit and prefer a 286 00:12:27,360 --> 00:12:31,160 Speaker 1: portion control bar of something because they know and everyone's different, 287 00:12:31,200 --> 00:12:33,600 Speaker 1: and that builds over time. But I do think it's 288 00:12:33,600 --> 00:12:36,240 Speaker 1: also worth, like you describe, really keeping in mind what 289 00:12:36,280 --> 00:12:38,679 Speaker 1: you're craving and what you're feeling like, rather than I'm 290 00:12:38,720 --> 00:12:41,400 Speaker 1: allowed to have, which sort of lends itself to that 291 00:12:41,679 --> 00:12:44,560 Speaker 1: mindless over eating rather than really leaning into what you're 292 00:12:44,600 --> 00:12:47,840 Speaker 1: feeling like. So in all those examples, whether it's cheese, 293 00:12:47,880 --> 00:12:50,720 Speaker 1: whether it's hot chips, whether it's chocolate, it's really important 294 00:12:50,720 --> 00:12:52,760 Speaker 1: that it's actually what you're feeling like, rather than just 295 00:12:52,800 --> 00:12:54,320 Speaker 1: it's there, I'm going to eat it, And in many 296 00:12:54,320 --> 00:12:56,200 Speaker 1: cases we don't even feel like it, but we're eating 297 00:12:56,240 --> 00:12:58,600 Speaker 1: it because it's there and in an easy reach, which 298 00:12:58,600 --> 00:13:00,640 Speaker 1: is why some of the easiest times to not order it, 299 00:13:00,720 --> 00:13:02,559 Speaker 1: or not have it on the plates, or keep the 300 00:13:02,640 --> 00:13:04,719 Speaker 1: kids food away from yours if you know that you're 301 00:13:04,720 --> 00:13:07,640 Speaker 1: constantly snacking on kids leftovers and extras that you know 302 00:13:07,720 --> 00:13:09,880 Speaker 1: are just crossing your path you wouldn't have had otherwise. 303 00:13:10,559 --> 00:13:13,920 Speaker 3: Alrighty, Well, our next segment, Susie, is all about exercise. 304 00:13:14,000 --> 00:13:15,920 Speaker 3: I was talking to a friend who's a very well 305 00:13:15,960 --> 00:13:18,680 Speaker 3: known exercise physiologist, and we were talking about the type 306 00:13:18,720 --> 00:13:20,720 Speaker 3: of training and are saying, look, I'm really into my weights, 307 00:13:20,760 --> 00:13:22,840 Speaker 3: I'm trying to look a bit heavier, I'm really making 308 00:13:22,840 --> 00:13:25,120 Speaker 3: some good progress this year, saying how proud I was, 309 00:13:25,120 --> 00:13:27,480 Speaker 3: and she was like, that's great, particularly in your thirties, 310 00:13:27,720 --> 00:13:29,439 Speaker 3: and she's like, it's something that a lot of people 311 00:13:29,600 --> 00:13:31,840 Speaker 3: don't start doing until later, or they do it really early, 312 00:13:31,880 --> 00:13:33,840 Speaker 3: but thirties is where you want to build the foundation. 313 00:13:34,200 --> 00:13:37,040 Speaker 3: And it got me thinking about talking about exercise for 314 00:13:37,240 --> 00:13:39,719 Speaker 3: the decades because I've written an article before. It was 315 00:13:39,720 --> 00:13:41,480 Speaker 3: many years ago. I think it was for WHO magazine, 316 00:13:41,480 --> 00:13:44,120 Speaker 3: and I talked about nutrition through the decades, and I thought, 317 00:13:44,160 --> 00:13:45,839 Speaker 3: you know what, it'd be a really great topic to 318 00:13:45,840 --> 00:13:48,840 Speaker 3: talk about exercise through the decades. So starting off in 319 00:13:48,880 --> 00:13:51,160 Speaker 3: our twenties, and I know the bulk of our listeners 320 00:13:51,160 --> 00:13:53,280 Speaker 3: are probably in their thirties or forties, well we do know, 321 00:13:53,520 --> 00:13:55,960 Speaker 3: we've surveyed our listeners. But for some of our young 322 00:13:56,000 --> 00:13:58,760 Speaker 3: ones out there in our twenties, these are your you know, 323 00:13:58,800 --> 00:14:01,480 Speaker 3: like your prime years physically speaking, right, so you're in 324 00:14:01,520 --> 00:14:04,920 Speaker 3: your best pick physical conditions. So what you really want 325 00:14:04,920 --> 00:14:07,400 Speaker 3: to focus on is getting into a great routine and 326 00:14:07,600 --> 00:14:10,200 Speaker 3: habit with exercise. So you want to set yourself up 327 00:14:10,200 --> 00:14:13,360 Speaker 3: for the great habit of regularly exercising, so it's not 328 00:14:13,400 --> 00:14:15,559 Speaker 3: something you feel like you have to force yourself to do. 329 00:14:15,800 --> 00:14:19,440 Speaker 3: It becomes this really enjoyable, natural part of your daily 330 00:14:19,560 --> 00:14:22,640 Speaker 3: or weekly routine. So in your twenties, you can pretty 331 00:14:22,680 --> 00:14:24,960 Speaker 3: much pick anything. You just want to focus on something 332 00:14:25,000 --> 00:14:27,400 Speaker 3: that you enjoy. You might want to if you're not 333 00:14:27,440 --> 00:14:30,000 Speaker 3: someone that's exercised regularly. You might have done a lot 334 00:14:30,000 --> 00:14:33,320 Speaker 3: of team sports throughout school. That's a really fun, social 335 00:14:33,440 --> 00:14:35,760 Speaker 3: active way to keep that going through your twenties. You 336 00:14:35,840 --> 00:14:38,480 Speaker 3: might play social netball, you might play you know, football 337 00:14:38,560 --> 00:14:41,960 Speaker 3: or touch. If you're not someone who was regularly exercising 338 00:14:42,000 --> 00:14:44,080 Speaker 3: through their school years, you might want something with a 339 00:14:44,120 --> 00:14:46,120 Speaker 3: bit more structure. You might join a gym, you might 340 00:14:46,160 --> 00:14:48,720 Speaker 3: want to start experimenting with some of these groups, you know, 341 00:14:48,800 --> 00:14:52,680 Speaker 3: high intensitive type classes RPM, body attack, body pup, that 342 00:14:52,800 --> 00:14:54,680 Speaker 3: kind of thing. Or you might just want to do 343 00:14:54,720 --> 00:14:57,000 Speaker 3: something like more what we call this cross training, where 344 00:14:57,000 --> 00:14:59,280 Speaker 3: you might want to you know, do things like burpies 345 00:14:59,280 --> 00:15:01,520 Speaker 3: and jump squad. You might go for a run one day, 346 00:15:01,600 --> 00:15:02,960 Speaker 3: you might do a bit of a walk or do 347 00:15:03,040 --> 00:15:05,360 Speaker 3: some rock climbing another day. There's no hard and fast 348 00:15:05,400 --> 00:15:07,560 Speaker 3: rules in your twenties. We just want you to build 349 00:15:07,640 --> 00:15:10,640 Speaker 3: a sustainable habit and ensure that you're doing something that 350 00:15:10,720 --> 00:15:13,880 Speaker 3: you actually enjoy. Now. When it comes to your thirties, 351 00:15:13,960 --> 00:15:18,520 Speaker 3: particularly your mid to late thirties, also your early forties, 352 00:15:18,560 --> 00:15:22,000 Speaker 3: this process called sarcopenia starts to occare. So this is 353 00:15:22,120 --> 00:15:25,080 Speaker 3: age related muscle loss. So the data shows us that 354 00:15:25,480 --> 00:15:28,480 Speaker 3: in your forties or late thirties to forties, your muscles 355 00:15:28,560 --> 00:15:31,440 Speaker 3: drop off by about two percent every single year, so 356 00:15:31,560 --> 00:15:34,840 Speaker 3: particularly in your late thirties, you might start to notice 357 00:15:34,840 --> 00:15:38,160 Speaker 3: some of your muscle tone decreasing a little bit, and 358 00:15:38,360 --> 00:15:41,240 Speaker 3: particularly it's in your late thirties and forties and fifties, 359 00:15:41,280 --> 00:15:45,160 Speaker 3: it's about three to eight percent per decade. So we 360 00:15:45,240 --> 00:15:47,160 Speaker 3: sort of get to that point in your late thirties 361 00:15:47,200 --> 00:15:49,320 Speaker 3: where it's like, if you don't use it, you'll lose it. 362 00:15:49,560 --> 00:15:53,600 Speaker 3: So regular strength and resistance based training through your thirties 363 00:15:53,640 --> 00:15:57,040 Speaker 3: to build that healthy foundation and habit into your forties 364 00:15:57,120 --> 00:16:00,440 Speaker 3: is really really important. The research tells us about two 365 00:16:00,480 --> 00:16:02,880 Speaker 3: times a week at a minimum from a strength and 366 00:16:02,920 --> 00:16:06,080 Speaker 3: a resistant style perspective. Now, what also tends to happen 367 00:16:06,160 --> 00:16:08,640 Speaker 3: for most women in their thirties is that we may 368 00:16:08,680 --> 00:16:10,960 Speaker 3: have a baby or two or three or four. Right, 369 00:16:11,000 --> 00:16:14,040 Speaker 3: So this pre natal and post natal period of your 370 00:16:14,080 --> 00:16:16,840 Speaker 3: life in maybe your late twenties and your thirties becomes 371 00:16:16,840 --> 00:16:20,040 Speaker 3: particularly important for a healthy pregnancy, for a healthy delivery, 372 00:16:20,120 --> 00:16:22,800 Speaker 3: and also to support recovery as well. So you might 373 00:16:22,840 --> 00:16:25,000 Speaker 3: want to work one on one with a women's health 374 00:16:25,000 --> 00:16:28,160 Speaker 3: physio or somebody who's been trained in women's health and 375 00:16:28,240 --> 00:16:31,880 Speaker 3: pregnancy to really work on strengthening things like your pelvic flow. 376 00:16:32,120 --> 00:16:35,280 Speaker 3: You want to continue to exercise leading up into a pregnancy, 377 00:16:35,400 --> 00:16:39,120 Speaker 3: during pregnancy, and also postpartum as well, but you will 378 00:16:39,160 --> 00:16:41,280 Speaker 3: likely have to modify some of the things that you're 379 00:16:41,280 --> 00:16:43,480 Speaker 3: doing as well, so it's really important that you get 380 00:16:43,480 --> 00:16:46,040 Speaker 3: that appropriate advice. So in your thirties, we want to 381 00:16:46,080 --> 00:16:49,400 Speaker 3: focus on a strong public flow, a strong core, supporting 382 00:16:49,440 --> 00:16:52,000 Speaker 3: healthy pregnancies, if that's what you choose to do, but 383 00:16:52,160 --> 00:16:55,640 Speaker 3: also building in some of that regular muscle strength and 384 00:16:55,720 --> 00:16:58,720 Speaker 3: conditioning as well. Now in your forties, as I mentioned, 385 00:16:58,960 --> 00:17:00,840 Speaker 3: that's where some of this must or mass tends to 386 00:17:00,920 --> 00:17:04,560 Speaker 3: drop off. So at a minimum, we want to resistance 387 00:17:04,640 --> 00:17:08,120 Speaker 3: based or strength based sessions a week now your forties. 388 00:17:08,119 --> 00:17:10,960 Speaker 3: In this decade, a lot of people aren't raising children, 389 00:17:11,160 --> 00:17:14,520 Speaker 3: they're working full time, they're progressing in terms of their careers, 390 00:17:14,560 --> 00:17:16,880 Speaker 3: and they're very, very busy. A lot of us are 391 00:17:16,880 --> 00:17:19,480 Speaker 3: doing school drop offs, we're running a household, we're working 392 00:17:19,480 --> 00:17:23,160 Speaker 3: full time. Those midiar lives are really really, really busy. 393 00:17:23,440 --> 00:17:26,040 Speaker 3: So exercise is something that tends to drop off for 394 00:17:26,080 --> 00:17:28,000 Speaker 3: a lot of people in their forties and we see 395 00:17:28,000 --> 00:17:30,280 Speaker 3: that with the research they do it well through their twenties, 396 00:17:30,359 --> 00:17:32,400 Speaker 3: they're into their thirties, and that it drops off right 397 00:17:32,400 --> 00:17:35,159 Speaker 3: into their forties because life gets really busy, So you 398 00:17:35,359 --> 00:17:38,399 Speaker 3: just want to try and establish a good regular habit 399 00:17:38,440 --> 00:17:40,640 Speaker 3: for yourself. It might be that you drop the kids 400 00:17:40,640 --> 00:17:42,480 Speaker 3: off to school on a Monday and a Friday and 401 00:17:42,520 --> 00:17:45,080 Speaker 3: then you go straight to a nine thirty body pop 402 00:17:45,080 --> 00:17:46,960 Speaker 3: class at the gym. Or it might be that you 403 00:17:47,000 --> 00:17:49,080 Speaker 3: meet a friend for a coffee every Saturday and you 404 00:17:49,160 --> 00:17:50,919 Speaker 3: go for a walk or a rock climb or do 405 00:17:51,040 --> 00:17:54,960 Speaker 3: something together. It's basically about rebuilding in those habits and 406 00:17:55,000 --> 00:17:58,560 Speaker 3: making sure that exercise is still that priority in your forties. Hey, 407 00:17:58,560 --> 00:18:00,359 Speaker 3: you might not do six sessions a week like you 408 00:18:00,359 --> 00:18:02,400 Speaker 3: did in your twenties, but you want to make sure 409 00:18:02,440 --> 00:18:06,000 Speaker 3: it's a consistent priority through those forties because with your muscles, 410 00:18:06,040 --> 00:18:07,879 Speaker 3: if you don't use it, you'll lose it. So you 411 00:18:07,920 --> 00:18:10,160 Speaker 3: don't want to end up in your fifties having lost 412 00:18:10,160 --> 00:18:12,320 Speaker 3: a tunnel mass on musk and being on the back foot. 413 00:18:12,359 --> 00:18:15,600 Speaker 3: Because we do know that some of those hormonal drops 414 00:18:15,600 --> 00:18:18,400 Speaker 3: that we see through those Paeri years through our forties, 415 00:18:18,560 --> 00:18:21,160 Speaker 3: they're even more influenced if our muscle mass is going 416 00:18:21,160 --> 00:18:23,679 Speaker 3: the opposite way to which we want it as well. 417 00:18:24,119 --> 00:18:26,760 Speaker 3: So coming into our fifties, this is where muscle and 418 00:18:26,880 --> 00:18:30,080 Speaker 3: bone regeneration starts to slow down a bit. So if 419 00:18:30,080 --> 00:18:32,920 Speaker 3: you haven't engaged in any form of sort of resistance 420 00:18:32,960 --> 00:18:35,840 Speaker 3: based training or weight bearing activity to date, this is 421 00:18:35,960 --> 00:18:38,560 Speaker 3: absolutely the time to get started. So there's been a 422 00:18:38,600 --> 00:18:42,080 Speaker 3: lot of research and studies that have linked weight bearing activity, 423 00:18:42,160 --> 00:18:45,520 Speaker 3: particularly in this age group in the fifties, with improvements 424 00:18:45,600 --> 00:18:49,400 Speaker 3: in bone mineral density and also muscle mass retention. Now, 425 00:18:49,440 --> 00:18:51,560 Speaker 3: for some people, you might get a bit of joint pain, 426 00:18:51,680 --> 00:18:53,719 Speaker 3: there might be a bit of instability. They can be 427 00:18:53,840 --> 00:18:56,080 Speaker 3: sort of factors to begin with, so you just want 428 00:18:56,119 --> 00:18:58,280 Speaker 3: to kind of take it slow and ease yourself into it. 429 00:18:58,400 --> 00:19:00,359 Speaker 3: You might want to start with just using your body 430 00:19:00,359 --> 00:19:03,679 Speaker 3: weight for resistance, maybe using some resistance bands, maybe some 431 00:19:03,800 --> 00:19:05,960 Speaker 3: light hand weights. You might just want to do some 432 00:19:06,040 --> 00:19:08,840 Speaker 3: body weight lunges and squats as well. It doesn't have 433 00:19:08,880 --> 00:19:10,520 Speaker 3: to be that you get into a gym and you're 434 00:19:10,560 --> 00:19:13,359 Speaker 3: squatting really heavy under a squat rack if you know 435 00:19:13,359 --> 00:19:15,440 Speaker 3: you haven't really done that thing before, but it could 436 00:19:15,440 --> 00:19:18,000 Speaker 3: be a really great time to engage a qualified personal 437 00:19:18,040 --> 00:19:20,760 Speaker 3: trainer to really ensure that your technique and your form 438 00:19:20,840 --> 00:19:23,520 Speaker 3: is correct, particularly if you want to start lifting a 439 00:19:23,520 --> 00:19:25,879 Speaker 3: little bit heavier than body weight and actually using some 440 00:19:25,920 --> 00:19:29,040 Speaker 3: weights as well. And then in our sixties, this is 441 00:19:29,080 --> 00:19:31,760 Speaker 3: really where experts recommend, and my friend was saying this 442 00:19:31,880 --> 00:19:36,720 Speaker 3: eighty twenty split between moderate aerobic activity and resistance space exercise, 443 00:19:36,960 --> 00:19:39,320 Speaker 3: so a couple of days a week she recommended really 444 00:19:39,359 --> 00:19:43,080 Speaker 3: that aerobic type activity might be dancing, might be bristwalking, 445 00:19:43,240 --> 00:19:44,919 Speaker 3: You could go for a jog, you might go for 446 00:19:44,960 --> 00:19:47,840 Speaker 3: a cycle, or just do something low impact like some swimming. 447 00:19:48,119 --> 00:19:50,280 Speaker 3: And then the other twenty percent split one or two 448 00:19:50,320 --> 00:19:53,120 Speaker 3: days a week is that resistance space training we still 449 00:19:53,160 --> 00:19:56,119 Speaker 3: want to maintain. And in then in your seventies plus, 450 00:19:56,200 --> 00:19:59,880 Speaker 3: she just recommended enjoyment and strengthen balance. You might want 451 00:19:59,920 --> 00:20:02,879 Speaker 3: to do something like yoga or tied cheer or a 452 00:20:02,880 --> 00:20:05,680 Speaker 3: little bit of body weight squats and resistance based activity 453 00:20:05,720 --> 00:20:08,600 Speaker 3: because this can help just basically keep the bodies strong 454 00:20:08,640 --> 00:20:11,480 Speaker 3: and healthy, help to protect against falls, and that can 455 00:20:11,520 --> 00:20:14,680 Speaker 3: be something that's really disabling in that seventy plus age 456 00:20:14,720 --> 00:20:17,040 Speaker 3: group is once they fall, you know, you can have 457 00:20:17,119 --> 00:20:19,400 Speaker 3: issues with your hip, you might break bones, that sort 458 00:20:19,440 --> 00:20:22,480 Speaker 3: of thing. So you're really setting up those foundations through 459 00:20:22,560 --> 00:20:25,919 Speaker 3: your late thirties, forties, fifties and beyond to keep yourself 460 00:20:26,000 --> 00:20:29,320 Speaker 3: strong and mobile and just as functionally foot as you 461 00:20:29,359 --> 00:20:32,480 Speaker 3: can be well into your seventies. So whatever decade you're 462 00:20:32,520 --> 00:20:36,480 Speaker 3: in at the moment, really ensure that you are exercising regularly, 463 00:20:36,480 --> 00:20:38,280 Speaker 3: because I think a lot of us say, I'm too busy, 464 00:20:38,320 --> 00:20:40,320 Speaker 3: I'll do it later. I'm too busy, I'll do it later. 465 00:20:40,560 --> 00:20:43,240 Speaker 3: But for how many of us, when did exercise drop off? 466 00:20:43,320 --> 00:20:45,679 Speaker 3: Was it years ago? Was it a decade ago? Is 467 00:20:45,680 --> 00:20:48,120 Speaker 3: it something that you're starting back now? So I think 468 00:20:48,119 --> 00:20:50,920 Speaker 3: it's really important to focus on the areas that we 469 00:20:50,960 --> 00:20:53,720 Speaker 3: know are really helpful each decade, but to really try 470 00:20:53,760 --> 00:20:56,359 Speaker 3: your best to build that health and that habit foundation. 471 00:20:56,480 --> 00:20:59,240 Speaker 3: Because you don't need to be doing exercise every single day. 472 00:21:00,160 --> 00:21:02,160 Speaker 3: Want to, and you can, that's excellent, But if it's 473 00:21:02,200 --> 00:21:04,480 Speaker 3: something that's really difficult for you to fit in from 474 00:21:04,520 --> 00:21:07,600 Speaker 3: an enjoyment or a lifestyle perspective, just try to build 475 00:21:07,600 --> 00:21:09,480 Speaker 3: the habit of twice a week. And that's why a 476 00:21:09,480 --> 00:21:12,720 Speaker 3: lot of people will use personal trainers for accountability. Reach 477 00:21:12,760 --> 00:21:14,800 Speaker 3: out to your friends or your colleagues. They might be 478 00:21:14,840 --> 00:21:18,280 Speaker 3: someone who's struggling themselves to find that accountability with exercise. 479 00:21:18,560 --> 00:21:19,879 Speaker 3: You might be able to meet up with them for 480 00:21:19,880 --> 00:21:22,119 Speaker 3: an hour or thirty minutes on the weekend and do 481 00:21:22,520 --> 00:21:25,920 Speaker 3: any form of exercise together because that's great accountability. Plus 482 00:21:25,960 --> 00:21:27,560 Speaker 3: you're getting a bit of a social catch up at 483 00:21:27,560 --> 00:21:30,560 Speaker 3: the same time, so it's kind of win win all round. 484 00:21:30,880 --> 00:21:32,600 Speaker 3: So that's sort of what I was talking to my 485 00:21:33,200 --> 00:21:35,960 Speaker 3: good friend about. In terms of training through the decades, 486 00:21:36,200 --> 00:21:39,159 Speaker 3: Do you have any thoughts or topics on this, Suzi 487 00:21:39,240 --> 00:21:41,040 Speaker 3: or do you find that your clients are doing the 488 00:21:41,119 --> 00:21:43,239 Speaker 3: right type of training for the decade that they're in. 489 00:21:43,880 --> 00:21:47,720 Speaker 1: I think that the main observation I have is that 490 00:21:48,000 --> 00:21:51,600 Speaker 1: they're maintaining they're not training, so they'll be doing a 491 00:21:51,720 --> 00:21:55,440 Speaker 1: very similar type of workout, whether it's cardio or even 492 00:21:55,480 --> 00:21:59,160 Speaker 1: if it is weights, it's not getting an elevated heart rate. 493 00:21:59,320 --> 00:22:02,199 Speaker 1: So I'll say they're walking every morning or going to 494 00:22:02,280 --> 00:22:05,040 Speaker 1: the gym, and I'll ask what the heart rate is 495 00:22:05,080 --> 00:22:07,560 Speaker 1: and they'll give me a one thirty one forty, when 496 00:22:07,680 --> 00:22:09,800 Speaker 1: that is always what their heart rate is and they're 497 00:22:09,840 --> 00:22:12,440 Speaker 1: not ever challenging that muscle to work harder and getting 498 00:22:12,440 --> 00:22:16,159 Speaker 1: the metabolic benefits. And I understand it. You know, you 499 00:22:16,200 --> 00:22:18,600 Speaker 1: get it hurts to train hard, doesn't it. You know, 500 00:22:19,240 --> 00:22:21,560 Speaker 1: like if you're training at high intensity, you shouldn't be 501 00:22:21,600 --> 00:22:23,639 Speaker 1: able to probably go for more than twenty thirty minutes. 502 00:22:23,680 --> 00:22:25,239 Speaker 1: So if you're doing an hour walk, I kind of 503 00:22:25,280 --> 00:22:27,840 Speaker 1: know that it's probably not the intensity, or even if 504 00:22:27,880 --> 00:22:29,920 Speaker 1: it is, it's more that your body is just used 505 00:22:29,920 --> 00:22:32,520 Speaker 1: to it, simple things like doing the same time of day, 506 00:22:33,080 --> 00:22:36,240 Speaker 1: the same path that you always take. It's just bodies 507 00:22:36,280 --> 00:22:38,680 Speaker 1: are so smart they get used to it really quickly. 508 00:22:38,800 --> 00:22:41,399 Speaker 1: So the best advice I can give with cardio is 509 00:22:41,440 --> 00:22:45,480 Speaker 1: to change the routine and mix it up, doing different things. 510 00:22:45,520 --> 00:22:47,960 Speaker 1: Get a skipping rope, invest in a bike, and I 511 00:22:48,000 --> 00:22:50,600 Speaker 1: think in the last week I've encouraged three or four 512 00:22:50,640 --> 00:22:53,440 Speaker 1: clients to get a bike, because I find that even 513 00:22:53,440 --> 00:22:55,879 Speaker 1: if they're great walkers, there's always a reason not to go. 514 00:22:55,960 --> 00:22:59,040 Speaker 1: It's too late, it's too cold, it's raining, it's too 515 00:22:59,119 --> 00:23:01,520 Speaker 1: dark outside. Once they're to look after the kids. Whereas 516 00:23:01,520 --> 00:23:04,359 Speaker 1: if you've got a bike, which are not overly large, 517 00:23:04,400 --> 00:23:06,080 Speaker 1: because I think you've got an assault bike which is 518 00:23:06,119 --> 00:23:08,679 Speaker 1: the hardcore one, but you can do five minutes. You 519 00:23:08,680 --> 00:23:11,120 Speaker 1: can do ten minutes anytime of the day. You don't 520 00:23:11,200 --> 00:23:13,240 Speaker 1: lose the time and commuting, you can watch a TV 521 00:23:13,320 --> 00:23:16,160 Speaker 1: show and it also allows you to control heart rate 522 00:23:16,520 --> 00:23:18,359 Speaker 1: because you can see if it's one twenty, you can 523 00:23:18,400 --> 00:23:20,840 Speaker 1: see the difference between that and one sixty. And then 524 00:23:20,880 --> 00:23:24,479 Speaker 1: you can train yourself, which is so efficient, even though 525 00:23:24,480 --> 00:23:26,240 Speaker 1: it might be a relatively big out lay to get 526 00:23:26,240 --> 00:23:28,800 Speaker 1: a good one. Mind you, on Facebook marketplace, there's always 527 00:23:28,840 --> 00:23:30,560 Speaker 1: cheap ones that people are bought and getting rid of. 528 00:23:30,880 --> 00:23:33,320 Speaker 1: But I think that mostly in answer to your question, 529 00:23:33,600 --> 00:23:36,680 Speaker 1: they're maintaining, they're not training, and even if they are 530 00:23:36,840 --> 00:23:40,160 Speaker 1: going to the gym with a personal trainer, they've done 531 00:23:40,160 --> 00:23:42,680 Speaker 1: the same workout for a long period of time. They're 532 00:23:42,680 --> 00:23:45,520 Speaker 1: lifting a similar number of weights, a similar number of reps. 533 00:23:45,960 --> 00:23:48,760 Speaker 1: They're strong, but they're not burning fat. So be very clear, 534 00:23:48,800 --> 00:23:52,440 Speaker 1: there's a difference between maintaining muscle mass and burning body fat. 535 00:23:52,760 --> 00:23:54,040 Speaker 2: And if your goal is to. 536 00:23:54,040 --> 00:23:57,360 Speaker 1: Reduce your waste measurement to burn more body fat, it's 537 00:23:57,400 --> 00:24:00,520 Speaker 1: about depleting that muscle and almost doing the muscle. Training 538 00:24:00,560 --> 00:24:03,639 Speaker 1: like a cardio workout where you're quickly changing in between sets, 539 00:24:03,680 --> 00:24:05,920 Speaker 1: so you're quickly going up, or you're doing a higher 540 00:24:06,000 --> 00:24:08,000 Speaker 1: number of reps and then skipping in between. You know, 541 00:24:08,000 --> 00:24:11,240 Speaker 1: there's a reason boxes and athletes like that train in 542 00:24:11,280 --> 00:24:14,440 Speaker 1: that way because it's extremely efficient. So I would say 543 00:24:14,680 --> 00:24:17,640 Speaker 1: ninety percent of my clients are exercising, but they're not 544 00:24:17,640 --> 00:24:21,160 Speaker 1: getting a training effect and hence not the metabolic benefits 545 00:24:21,160 --> 00:24:24,600 Speaker 1: that come from doing resistance work but also cardio in 546 00:24:24,640 --> 00:24:25,240 Speaker 1: the right way. 547 00:24:25,800 --> 00:24:27,800 Speaker 3: Hunder percent. And I've had many trainers over the years, 548 00:24:27,800 --> 00:24:30,800 Speaker 3: and I've either myself changed my trainers on purpose to 549 00:24:30,800 --> 00:24:33,600 Speaker 3: get a different form of training, as you said, to 550 00:24:33,640 --> 00:24:36,480 Speaker 3: get that training effect, or I've always had my trainers 551 00:24:36,520 --> 00:24:39,000 Speaker 3: who have generally recommended that we change up my training 552 00:24:39,040 --> 00:24:41,159 Speaker 3: program every eight to twelve weeks. So if you were 553 00:24:41,160 --> 00:24:43,320 Speaker 3: still doing the training program, if you had a trainer 554 00:24:43,359 --> 00:24:46,879 Speaker 3: write your program, you know, six months plus years and 555 00:24:46,960 --> 00:24:49,400 Speaker 3: years ago, and you're still using that exact same program, 556 00:24:49,440 --> 00:24:51,760 Speaker 3: it is absolutely time to shake it up again, because, 557 00:24:51,800 --> 00:24:54,639 Speaker 3: as Susie said, the body is very it's very smart. 558 00:24:54,680 --> 00:24:56,480 Speaker 3: It gets used to the same thing, and if you're 559 00:24:56,480 --> 00:24:59,000 Speaker 3: not getting the results that you want, you absolutely need 560 00:24:59,040 --> 00:25:01,120 Speaker 3: to stop and change it. Whether that's a different form 561 00:25:01,160 --> 00:25:03,960 Speaker 3: of exercise, whether it's different reps, whether it's pushing the 562 00:25:03,960 --> 00:25:06,200 Speaker 3: heart rate a little bit, whether it's just getting out 563 00:25:06,240 --> 00:25:08,240 Speaker 3: of the gym altogether and taking up a bit of 564 00:25:08,320 --> 00:25:10,159 Speaker 3: running for a few weeks, or challenging it up and 565 00:25:10,200 --> 00:25:12,600 Speaker 3: doing some hill sprints or doing some tobata on the 566 00:25:12,600 --> 00:25:14,840 Speaker 3: treadmill instead of just walking at an in climb at 567 00:25:14,840 --> 00:25:17,280 Speaker 3: a steadi rate for forty five minutes, because you're no 568 00:25:17,320 --> 00:25:19,840 Speaker 3: longer actually getting the metabolic burn that you were in 569 00:25:19,880 --> 00:25:22,560 Speaker 3: the beginning. The body needs constant change. And that's the 570 00:25:22,600 --> 00:25:24,800 Speaker 3: same with fat loss. It's the same with nutrition as well. 571 00:25:24,840 --> 00:25:26,840 Speaker 3: We can't do the same thing for too long or 572 00:25:26,880 --> 00:25:28,600 Speaker 3: the results slip off after a while. 573 00:25:29,280 --> 00:25:31,320 Speaker 1: True, true, true, All right, lely, And when we spoke 574 00:25:31,359 --> 00:25:35,920 Speaker 1: about chips earlier, and you have come across a very 575 00:25:36,240 --> 00:25:40,080 Speaker 1: nice sweet potato fry in supermarkets. 576 00:25:40,680 --> 00:25:42,560 Speaker 2: So do you want to take us through how you 577 00:25:42,600 --> 00:25:43,399 Speaker 2: found this baby? 578 00:25:43,440 --> 00:25:46,400 Speaker 3: And yeah, absolutely, a cruising Aliti as you do. You've 579 00:25:46,400 --> 00:25:48,320 Speaker 3: really got me into Aldi. Lately. I don't really go, 580 00:25:48,480 --> 00:25:50,320 Speaker 3: but I sort of make the effort to go once 581 00:25:50,400 --> 00:25:51,679 Speaker 3: or twice a month because I do have a lot 582 00:25:51,720 --> 00:25:53,960 Speaker 3: of clients that shop at Aldi, and it really annoys 583 00:25:54,000 --> 00:25:56,879 Speaker 3: me that they don't put their nutritionals or their products online. 584 00:25:57,080 --> 00:25:58,919 Speaker 3: So whenever a client says, oh, I found this, and 585 00:25:58,920 --> 00:26:00,240 Speaker 3: then I say, oh, send me a photo. They so 586 00:26:00,400 --> 00:26:02,040 Speaker 3: I didn't photo it, so I have toddle down to 587 00:26:02,080 --> 00:26:04,520 Speaker 3: Aldi and find it myself because they just don't have 588 00:26:04,560 --> 00:26:06,560 Speaker 3: anything online. So it's so annoying to be able to 589 00:26:06,560 --> 00:26:08,840 Speaker 3: look up and see or compare products. You really do 590 00:26:08,920 --> 00:26:10,840 Speaker 3: have to go in there. So I generally will spend 591 00:26:10,880 --> 00:26:12,639 Speaker 3: a good hour or two when I go down to Aldi, 592 00:26:12,640 --> 00:26:14,400 Speaker 3: because it's not like it's a bit further away from 593 00:26:14,520 --> 00:26:17,080 Speaker 3: my closest. One's a good twenty minutes one way, and 594 00:26:17,119 --> 00:26:19,520 Speaker 3: with small kids in tow, you know, it's a bit 595 00:26:19,560 --> 00:26:21,520 Speaker 3: of an effort. But I was cruising Aldi and I 596 00:26:21,560 --> 00:26:23,480 Speaker 3: found these sweet potato chips and I thought, oh, they 597 00:26:23,480 --> 00:26:25,479 Speaker 3: were pretty good, so I took some photos, and then 598 00:26:25,480 --> 00:26:27,199 Speaker 3: I went past Coles on the way home and the 599 00:26:27,240 --> 00:26:29,760 Speaker 3: coals ones were even better, which I was really quite 600 00:26:29,800 --> 00:26:32,399 Speaker 3: surprised by because I'm not a big sweet potato person. 601 00:26:32,440 --> 00:26:34,840 Speaker 3: I'll admit my Mea won't touch it, something to do 602 00:26:34,880 --> 00:26:36,560 Speaker 3: with it being orange. She's like, doesn't want to buy 603 00:26:36,600 --> 00:26:39,320 Speaker 3: a bit. But Tilly absolutely loves sweet potato, so I 604 00:26:39,320 --> 00:26:41,520 Speaker 3: thought these were really, really great, So I found them 605 00:26:41,560 --> 00:26:45,200 Speaker 3: in Coals, the Coals brand, the Australian Sweet Potato Chips. 606 00:26:45,200 --> 00:26:47,800 Speaker 3: They're seven hundred and fifty grams and they retail for 607 00:26:47,840 --> 00:26:50,119 Speaker 3: five dollars. Now. Years ago we would have said, oh 608 00:26:50,160 --> 00:26:53,560 Speaker 3: my goodness, that's so expensive. But potato chips over all, 609 00:26:53,760 --> 00:26:57,119 Speaker 3: whether it's normal white potato, whether it's potato gems, hash browns, 610 00:26:57,160 --> 00:26:59,640 Speaker 3: they've just gone up in price. Like everything in the supermarket, 611 00:26:59,640 --> 00:27:02,399 Speaker 3: they've gone up in price. So five dollars four frozen 612 00:27:02,480 --> 00:27:05,919 Speaker 3: chips is very normal these days, unfortunately. And if we 613 00:27:05,960 --> 00:27:09,280 Speaker 3: look at the ingredients, they're pretty good sushi. So the 614 00:27:09,359 --> 00:27:12,800 Speaker 3: first ingredient is sweet potato at ninety three percent, which 615 00:27:12,840 --> 00:27:15,520 Speaker 3: is excellent. I think the aldi ones were high eighties 616 00:27:15,560 --> 00:27:17,560 Speaker 3: and I thought, oh, that was actually pretty good. And 617 00:27:17,600 --> 00:27:19,080 Speaker 3: then the rest of it is just the batter, so 618 00:27:19,160 --> 00:27:20,959 Speaker 3: it has a little bit of a light coating on them, 619 00:27:21,000 --> 00:27:23,520 Speaker 3: which makes them quite enjoyable as well. And the batter 620 00:27:23,640 --> 00:27:27,880 Speaker 3: is made up of rice flour, corn starch, mineral salt, thickener, 621 00:27:27,920 --> 00:27:30,320 Speaker 3: and a little bit of canola ohel and that's sort 622 00:27:30,359 --> 00:27:33,119 Speaker 3: of seven percent battered ninety three percent potato, and that 623 00:27:33,240 --> 00:27:35,400 Speaker 3: is really really ideal. In a little bit of sort 624 00:27:35,400 --> 00:27:37,399 Speaker 3: of like a battered chip because you get you know, 625 00:27:37,440 --> 00:27:41,320 Speaker 3: you're getting an enjoyment factor from that, like they crispin 626 00:27:41,400 --> 00:27:43,159 Speaker 3: up a lot more as well, and the fact that 627 00:27:43,160 --> 00:27:46,760 Speaker 3: it's still majority based sweet potato is really ideal. So 628 00:27:46,840 --> 00:27:50,200 Speaker 3: per one hundred grams, about six hundred and thirty kilodeles, 629 00:27:50,200 --> 00:27:52,919 Speaker 3: which is roughly for one hundred and fifty cows. So 630 00:27:53,040 --> 00:27:55,560 Speaker 3: protein wise, is just less than a gram of protein 631 00:27:55,600 --> 00:27:57,720 Speaker 3: per serve, which we would expect being that this is 632 00:27:57,720 --> 00:28:00,280 Speaker 3: a car based product, not a protein based product. Fat 633 00:28:00,320 --> 00:28:03,280 Speaker 3: we've got seven point nine grams a serve, with saturated 634 00:28:03,320 --> 00:28:05,720 Speaker 3: being on eight point seven, so very low saturated bat 635 00:28:05,720 --> 00:28:09,280 Speaker 3: which is good. Carbohydrates sixteen point seven grams of a serve, 636 00:28:09,400 --> 00:28:12,720 Speaker 3: so that's about roughly a serving of carbohydrates, so that's 637 00:28:12,760 --> 00:28:15,720 Speaker 3: really good. It's equivalent to about a slice of bread 638 00:28:15,800 --> 00:28:18,440 Speaker 3: or a piece of fruit roughly the same, which is good. 639 00:28:18,480 --> 00:28:21,159 Speaker 3: We want some carbohydrates in our meal sugar wires, and 640 00:28:21,200 --> 00:28:23,680 Speaker 3: this is all naturally occurring. There's no added sugars in here. 641 00:28:23,840 --> 00:28:27,160 Speaker 3: Eight point nine grams of sugar. Dietary fiber is four 642 00:28:27,200 --> 00:28:29,800 Speaker 3: point eight grams, which is excellent. We really like that. 643 00:28:30,160 --> 00:28:32,960 Speaker 3: And sodium is forty eight grams per serving, which is 644 00:28:32,960 --> 00:28:35,359 Speaker 3: incredibly low, and they've added a little bit of salt 645 00:28:35,400 --> 00:28:38,520 Speaker 3: in their purely just from a taste perspective, so ingredient 646 00:28:38,560 --> 00:28:41,840 Speaker 3: wise and nutrition wise, I really really like these. They 647 00:28:41,880 --> 00:28:44,480 Speaker 3: taste great, and yeah, I just think that there are 648 00:28:44,480 --> 00:28:46,560 Speaker 3: top products and I would I definitely recommend them. I 649 00:28:46,560 --> 00:28:48,920 Speaker 3: have a lot of my clients who love supertato chips 650 00:28:49,040 --> 00:28:51,960 Speaker 3: and these are absolutely the best that I've found on 651 00:28:52,000 --> 00:28:54,560 Speaker 3: the market, unless anyone else can find any better. And 652 00:28:54,600 --> 00:28:56,120 Speaker 3: they're astrain made as well, which we like. 653 00:28:56,480 --> 00:28:59,120 Speaker 1: That is really good actually, because a few months ago 654 00:28:59,160 --> 00:29:02,640 Speaker 1: we talked about this strong Roots range and they're delicious, 655 00:29:02,720 --> 00:29:05,480 Speaker 1: but they are imported. They're from I think is it. 656 00:29:05,560 --> 00:29:08,040 Speaker 1: I think they're Iris, So to have an Australian product, 657 00:29:08,080 --> 00:29:11,719 Speaker 1: it's fantastic and I agree anything over ninety percent in 658 00:29:11,760 --> 00:29:14,520 Speaker 1: the freezer aisle is really strong nutritionally. And let's hope 659 00:29:14,520 --> 00:29:16,560 Speaker 1: that Coals keep them out there, because a little while 660 00:29:16,560 --> 00:29:20,440 Speaker 1: ago we had some great steak style potato fries that 661 00:29:20,480 --> 00:29:22,560 Speaker 1: were really good quality and they ended up getting deleted. 662 00:29:22,960 --> 00:29:25,480 Speaker 1: And the good thing as well about Coals and home 663 00:29:25,520 --> 00:29:29,280 Speaker 1: brand products is that they're relatively cost effective compared to 664 00:29:29,280 --> 00:29:32,080 Speaker 1: some of the others, Like that's five dollars per seven 665 00:29:32,160 --> 00:29:35,320 Speaker 1: fifty grams, which like you would get I would hope 666 00:29:35,360 --> 00:29:37,200 Speaker 1: to get two or three meals out of a packet 667 00:29:37,200 --> 00:29:39,520 Speaker 1: that size with the family, So they end up being 668 00:29:39,600 --> 00:29:43,080 Speaker 1: very cost effective too. So greate find out there, and 669 00:29:43,240 --> 00:29:44,800 Speaker 1: you know, for all the people listening who would say, 670 00:29:44,800 --> 00:29:47,520 Speaker 1: just make your own, because we do get that feedback now. 671 00:29:47,520 --> 00:29:49,720 Speaker 1: Of course, if you have time and you want to 672 00:29:49,720 --> 00:29:52,080 Speaker 1: cut your own sweet potato fries, absolutely go for it. 673 00:29:52,080 --> 00:29:54,400 Speaker 1: That's always going to be better with some extra virgin 674 00:29:54,440 --> 00:29:57,240 Speaker 1: olive oil or some avocado oil in the air fry 675 00:29:57,360 --> 00:29:59,440 Speaker 1: or in the oven. But I think in this day 676 00:29:59,440 --> 00:30:01,800 Speaker 1: and age we'd be women. We are just so time poor, 677 00:30:02,320 --> 00:30:05,600 Speaker 1: and there's no need to feel guilty about buying pre cut, 678 00:30:05,640 --> 00:30:07,760 Speaker 1: pre made vegetables and salad if it means that it's 679 00:30:07,800 --> 00:30:10,120 Speaker 1: easier for you to get the family to eat more 680 00:30:10,120 --> 00:30:12,080 Speaker 1: fresh food. So get rid of that guilt straight away. 681 00:30:12,080 --> 00:30:13,840 Speaker 1: There's nothing to feel guilty about. 682 00:30:14,160 --> 00:30:14,880 Speaker 2: All right, Leanne. 683 00:30:15,400 --> 00:30:18,160 Speaker 1: Well, on that note, a question coming through on our 684 00:30:18,200 --> 00:30:23,160 Speaker 1: Instagram about cold pressed juices, because particularly coming into what 685 00:30:23,200 --> 00:30:26,440 Speaker 1: we call diet season, there's a lot of juice products 686 00:30:26,480 --> 00:30:29,840 Speaker 1: around in terms of juice cleanses and even in stores 687 00:30:29,880 --> 00:30:33,239 Speaker 1: and cold pressed juices seem to be marketers. Is this 688 00:30:33,320 --> 00:30:35,800 Speaker 1: boutique product and they can retail for as much as 689 00:30:35,840 --> 00:30:38,160 Speaker 1: eight to ten dollars for a bottle of juice, which 690 00:30:38,760 --> 00:30:41,920 Speaker 1: is so expensive. So my, you know, I don't know, 691 00:30:42,040 --> 00:30:43,600 Speaker 1: we haven't discussed this. I don't know if you're going 692 00:30:43,640 --> 00:30:45,800 Speaker 1: to agree with me, but I just think that a 693 00:30:45,880 --> 00:30:50,160 Speaker 1: fresh juice. You know, cold pressing is a processing technique 694 00:30:50,160 --> 00:30:53,920 Speaker 1: that will minimize heat damage to juice. But I wouldn't 695 00:30:53,960 --> 00:30:56,640 Speaker 1: be overly stressed if it wasn't cold press like I 696 00:30:56,640 --> 00:30:58,360 Speaker 1: think it was one hundred percent juice. And keep in 697 00:30:58,400 --> 00:31:00,720 Speaker 1: mind that as a dietitian, when the biggest fans of 698 00:31:00,720 --> 00:31:03,840 Speaker 1: fruit juice, we're generally much bigger fans of vegetable juice. 699 00:31:04,120 --> 00:31:06,320 Speaker 1: But if a client was using a vegetable juice that 700 00:31:06,400 --> 00:31:08,560 Speaker 1: wasn't cold pressed, I wouldn't freak out about it. 701 00:31:08,600 --> 00:31:10,000 Speaker 2: I don't know, what do you think. 702 00:31:10,320 --> 00:31:12,280 Speaker 3: I actually dove into the research a little bit with 703 00:31:12,320 --> 00:31:13,240 Speaker 3: the Susie there. 704 00:31:13,120 --> 00:31:14,680 Speaker 2: You go lean very good preparation. 705 00:31:14,840 --> 00:31:16,240 Speaker 3: So I was a bit later I was prepping for 706 00:31:16,280 --> 00:31:18,760 Speaker 3: the podcast. You know, I will say that bottom line 707 00:31:18,760 --> 00:31:22,120 Speaker 3: there is really no significant health benefits between boats. But 708 00:31:22,160 --> 00:31:24,880 Speaker 3: there are two types of juices commercially on the market. 709 00:31:24,920 --> 00:31:27,680 Speaker 3: So there's this what we call the centrifugal type of juice, 710 00:31:27,680 --> 00:31:30,360 Speaker 3: and that's what most commercial juices are based off. And 711 00:31:30,400 --> 00:31:32,920 Speaker 3: that's where the big juices will grind up the fruit 712 00:31:33,000 --> 00:31:35,000 Speaker 3: and veggies into like a pulp. They use this really 713 00:31:35,080 --> 00:31:37,480 Speaker 3: high speed spinning action and there's a bit of a 714 00:31:37,480 --> 00:31:40,280 Speaker 3: cutting blade and it basically cuts the fruit and that's 715 00:31:40,320 --> 00:31:42,680 Speaker 3: what separates the juice from the solid part of it, 716 00:31:42,720 --> 00:31:44,280 Speaker 3: and that's how they end up with the juice as 717 00:31:44,280 --> 00:31:47,320 Speaker 3: a byproduct. This blade basically cuts through all the fruit 718 00:31:47,320 --> 00:31:50,280 Speaker 3: and veggies. Compared to a new cold pressed juice, they 719 00:31:50,360 --> 00:31:53,920 Speaker 3: essentially crush and press the fruit and veggies between two 720 00:31:54,000 --> 00:31:56,360 Speaker 3: metal plates. They do it a lot slower and it's 721 00:31:56,400 --> 00:31:59,400 Speaker 3: able to obtain a lot more juice as possible, which 722 00:31:59,520 --> 00:32:01,920 Speaker 3: you know, preps of cold preast juicing will say that 723 00:32:01,920 --> 00:32:05,320 Speaker 3: that then retains more of the vitamins and the minerals 724 00:32:05,320 --> 00:32:07,920 Speaker 3: as well, and sometimes it's a lot more fresh because 725 00:32:07,920 --> 00:32:09,760 Speaker 3: it tends to be done at the point of sale. 726 00:32:09,840 --> 00:32:11,959 Speaker 3: Like a lot of companies will cold press juice and 727 00:32:12,000 --> 00:32:13,640 Speaker 3: then you know, people will have it that day or 728 00:32:13,680 --> 00:32:15,960 Speaker 3: the next day. But when you actually look at the 729 00:32:15,960 --> 00:32:19,920 Speaker 3: bulk of the research, the nutritional quality between both juices 730 00:32:19,960 --> 00:32:22,120 Speaker 3: in the research was found to be the same. So 731 00:32:22,440 --> 00:32:24,600 Speaker 3: if you were looking at you know, a little bit 732 00:32:24,600 --> 00:32:27,080 Speaker 3: of fiber or some vitamins and minerals and vitamin C 733 00:32:27,280 --> 00:32:29,760 Speaker 3: that sort of thing, the research was actually the same 734 00:32:29,800 --> 00:32:33,560 Speaker 3: from a nutritional quality perspective. So like you, I wouldn't 735 00:32:33,560 --> 00:32:35,320 Speaker 3: be concerned if my client wanted a bit of juice. 736 00:32:35,360 --> 00:32:37,880 Speaker 3: I wouldn't say, oh, make sure it's cold press like 737 00:32:37,960 --> 00:32:40,240 Speaker 3: I might say if somebody was buying olive oil, I'd say, 738 00:32:40,280 --> 00:32:42,560 Speaker 3: make sure it's extra virgin olive oil. We don't just 739 00:32:42,600 --> 00:32:44,520 Speaker 3: want olive oil or a blend of olive oil. We 740 00:32:44,560 --> 00:32:47,360 Speaker 3: want extra virgin olive oil because we know that there's 741 00:32:47,400 --> 00:32:51,120 Speaker 3: the research and benefits behind extra virgin. So with juice, 742 00:32:51,160 --> 00:32:53,719 Speaker 3: like you, I don't strongly encourage it. But given that 743 00:32:53,760 --> 00:32:55,840 Speaker 3: it is warming up and the weather's getting a bit hotter, 744 00:32:56,000 --> 00:32:59,520 Speaker 3: like Brisbane was thirty degrees the other day in early October. 745 00:33:00,000 --> 00:33:01,680 Speaker 3: It's crazy. I nearly had to turn my egg on 746 00:33:01,840 --> 00:33:04,160 Speaker 3: in October, so it's heating up and a lot of 747 00:33:04,160 --> 00:33:06,600 Speaker 3: people are looking for something, you know, other than just 748 00:33:06,640 --> 00:33:08,760 Speaker 3: a bit of water if they're going out. But I 749 00:33:08,840 --> 00:33:11,760 Speaker 3: really can't justify spending ten twelve dollars for a cold 750 00:33:11,760 --> 00:33:13,880 Speaker 3: pressed juice, And if I did, i'd want to share 751 00:33:13,880 --> 00:33:15,560 Speaker 3: it with a friend and add a little bit of soda, 752 00:33:15,600 --> 00:33:17,560 Speaker 3: water or something just to make it go that little 753 00:33:17,560 --> 00:33:20,040 Speaker 3: bit further. But I certainly wouldn't be ordering it in 754 00:33:20,080 --> 00:33:23,680 Speaker 3: by the truckload just because it is improved nutritionally. So 755 00:33:23,680 --> 00:33:26,040 Speaker 3: that's pretty much the bottom line is if you like juice, 756 00:33:26,320 --> 00:33:28,720 Speaker 3: juice it yourself, or eat a whole piece of fruit 757 00:33:28,760 --> 00:33:30,640 Speaker 3: because you need to get more of the fiber. It's 758 00:33:30,680 --> 00:33:33,080 Speaker 3: a lower glacimic index if you're eating a whole piece 759 00:33:33,080 --> 00:33:35,480 Speaker 3: of fruit, and it's a lot more satiating as well. 760 00:33:35,800 --> 00:33:38,360 Speaker 3: But yeah, if you like juice, best to do it yourself. 761 00:33:38,440 --> 00:33:40,800 Speaker 3: If not sure, you can use cold press juices, but 762 00:33:40,880 --> 00:33:44,600 Speaker 3: don't kid yourself. They're not significantly better than a normal 763 00:33:44,680 --> 00:33:47,280 Speaker 3: supermarket based juice. We just want to ensure that whichever 764 00:33:47,320 --> 00:33:49,720 Speaker 3: type you do, chooe has no added sugar in there, 765 00:33:49,760 --> 00:33:52,560 Speaker 3: because the fruit itself is already adding then naturally sugar 766 00:33:52,600 --> 00:33:55,000 Speaker 3: in there. We don't actually want any added sugar into 767 00:33:55,000 --> 00:33:55,600 Speaker 3: that as well. 768 00:33:56,000 --> 00:33:56,800 Speaker 2: Yeah, very true. 769 00:33:56,840 --> 00:34:00,520 Speaker 1: And I think we've spoken recently about the health promoting juices, 770 00:34:00,560 --> 00:34:03,560 Speaker 1: which are the really high antioccident pomegranate and blueberrie juices, 771 00:34:03,880 --> 00:34:08,080 Speaker 1: But in general a juice, I really prefer the largely 772 00:34:08,160 --> 00:34:11,040 Speaker 1: veggie based juices which aren't overly palatable. But you know, 773 00:34:11,120 --> 00:34:13,120 Speaker 1: ten dollars At our local coffee shop they do a 774 00:34:13,120 --> 00:34:15,880 Speaker 1: beautiful beet troot based juice, but it's like ten dollars, 775 00:34:15,920 --> 00:34:18,960 Speaker 1: it's not insignificant. So then, of course making your own 776 00:34:18,960 --> 00:34:21,080 Speaker 1: can be a bit messy. So yeah, I think it's 777 00:34:21,120 --> 00:34:23,160 Speaker 1: good to be aware of sometimes where you might be 778 00:34:23,160 --> 00:34:25,680 Speaker 1: paying a lot more for things that are not necessarily 779 00:34:25,719 --> 00:34:27,680 Speaker 1: have do everyone work out, of course their own budgets, 780 00:34:27,719 --> 00:34:30,680 Speaker 1: but yeah, you've got to sort of not always think 781 00:34:30,719 --> 00:34:33,719 Speaker 1: that throwing money will give you superior nutritional properties or 782 00:34:33,880 --> 00:34:37,120 Speaker 1: that are worth that extra money, all rightly, And well, 783 00:34:37,160 --> 00:34:38,960 Speaker 1: that brings us to the end of the nutrition couch 784 00:34:39,000 --> 00:34:41,200 Speaker 1: for another week. Please keep telling your friends about us, 785 00:34:41,239 --> 00:34:42,920 Speaker 1: and if you haven't seen it already, we've got a 786 00:34:42,960 --> 00:34:45,920 Speaker 1: new book out, Reset Nourish Burn, which contains all the 787 00:34:45,920 --> 00:34:49,040 Speaker 1: information you need to reset your mindset, learn how to 788 00:34:49,080 --> 00:34:52,719 Speaker 1: nourish your body and if interested, burn fat effectively with 789 00:34:52,800 --> 00:34:55,560 Speaker 1: twenty five of our recipe, so you find that online, 790 00:34:55,760 --> 00:34:57,600 Speaker 1: also in an audible form if you're looking for something 791 00:34:57,600 --> 00:34:59,640 Speaker 1: to listen to over the summer break, and we will 792 00:34:59,640 --> 00:35:02,399 Speaker 1: see you next Wednesday for a regular episode drop. 793 00:35:02,520 --> 00:35:05,040 Speaker 3: Have a great week, Touch you guys next week. 794 00:35:18,840 --> 00:35:18,880 Speaker 2: M