1 00:00:00,760 --> 00:00:03,600 Speaker 1: Do you know what a portion of cheese is or avocado? 2 00:00:04,400 --> 00:00:05,720 Speaker 1: Or do you know how much meat that you have 3 00:00:05,760 --> 00:00:07,000 Speaker 1: at lunch or at dinner. 4 00:00:07,760 --> 00:00:08,480 Speaker 2: While many of. 5 00:00:08,480 --> 00:00:11,160 Speaker 1: Us listening to The Nutrition Couch will eat pretty healthy, 6 00:00:11,600 --> 00:00:14,520 Speaker 1: the truth is that it is exceptionally easy to eat 7 00:00:14,640 --> 00:00:17,560 Speaker 1: just a little bit more of our favorite foods, and 8 00:00:17,600 --> 00:00:20,720 Speaker 1: it's these portions that tend to gradually increase over time, 9 00:00:21,079 --> 00:00:23,880 Speaker 1: adding up to hundreds of extra calories many of us 10 00:00:24,000 --> 00:00:26,800 Speaker 1: do not need. On today's episode of The Nutrition Couch, 11 00:00:26,840 --> 00:00:29,520 Speaker 1: we chat all things portion control and the tricks that 12 00:00:29,600 --> 00:00:31,880 Speaker 1: Leanne and I use to give you all the foods 13 00:00:31,920 --> 00:00:33,760 Speaker 1: that you love, but in the right portions. 14 00:00:34,240 --> 00:00:35,280 Speaker 2: Hi, I'm Susie. 15 00:00:34,960 --> 00:00:37,800 Speaker 1: Burrow and I'm Leanne Wud and together we bring you 16 00:00:37,840 --> 00:00:40,320 Speaker 1: The Nutrition Couch, the weekly podcast that keeps you up 17 00:00:40,320 --> 00:00:42,040 Speaker 1: to date on everything you need to know in the 18 00:00:42,040 --> 00:00:45,400 Speaker 1: world of nutrition. As well as portions, we chat the 19 00:00:45,440 --> 00:00:49,080 Speaker 1: importance of changing up your exercise regime as you move 20 00:00:49,240 --> 00:00:50,080 Speaker 1: through the lifespan. 21 00:00:50,720 --> 00:00:52,800 Speaker 2: Leanne has found a super clean sweet. 22 00:00:52,520 --> 00:00:54,880 Speaker 1: Potato chip you are going to love, and our listener 23 00:00:54,960 --> 00:01:00,280 Speaker 1: question is all about cold press juices. So Leanne, they 24 00:01:00,640 --> 00:01:04,640 Speaker 1: see clients as you do, and every so often I'll 25 00:01:04,680 --> 00:01:07,040 Speaker 1: ask a client rather than sending me a food diary, 26 00:01:07,520 --> 00:01:10,480 Speaker 1: which sometimes it is controversial because people think food diaries 27 00:01:10,520 --> 00:01:13,640 Speaker 1: are a very authoritarian approach, But rather we tend to 28 00:01:13,760 --> 00:01:16,920 Speaker 1: use them to give insight into eating behavior and really 29 00:01:16,959 --> 00:01:19,760 Speaker 1: look at what's going on, because you can describe in 30 00:01:19,800 --> 00:01:22,000 Speaker 1: the morning a couple of pieces of toast with veggimite, 31 00:01:22,160 --> 00:01:24,120 Speaker 1: and that could be a tiny couple of high protein 32 00:01:24,160 --> 00:01:27,120 Speaker 1: bits of toast with no butter to a jumbo slice 33 00:01:27,120 --> 00:01:30,959 Speaker 1: of sour dough laden with butter. So sometimes a diary 34 00:01:31,000 --> 00:01:34,119 Speaker 1: can be helpful in terms of mindfulness around what people 35 00:01:34,120 --> 00:01:36,640 Speaker 1: are eating. But even more specifically, sometimes I will ask 36 00:01:36,680 --> 00:01:40,080 Speaker 1: for photographs from my comments if I'm not quite sure 37 00:01:40,080 --> 00:01:42,360 Speaker 1: what's going on, and they'll just describe to me a meal. 38 00:01:42,920 --> 00:01:44,480 Speaker 1: If I have a look at the photo, it tells 39 00:01:44,520 --> 00:01:47,240 Speaker 1: me so much more about what's going on. And in particular, 40 00:01:47,360 --> 00:01:51,400 Speaker 1: the thing that routinely comes up is portions. And the 41 00:01:51,480 --> 00:01:54,160 Speaker 1: three probably key areas that spring to mind straight away 42 00:01:54,360 --> 00:01:59,960 Speaker 1: or four are avocado, cheese, chocolate, or actually I do 43 00:02:00,040 --> 00:02:01,880 Speaker 1: mean to say chocolate. It just came off my tongue 44 00:02:02,400 --> 00:02:06,480 Speaker 1: about alcohol. And then the portions of protein. So you know, 45 00:02:06,520 --> 00:02:08,799 Speaker 1: for example, if I have a client describing a palm 46 00:02:08,880 --> 00:02:12,320 Speaker 1: size piece of meat, it doesn't necessarily describe how thick 47 00:02:12,360 --> 00:02:15,040 Speaker 1: that is or the cut, whether it's lean or In 48 00:02:15,040 --> 00:02:17,920 Speaker 1: the case of avocado, you can have a tiny avocado 49 00:02:18,360 --> 00:02:20,360 Speaker 1: and a client might sayy eight a half, but you 50 00:02:20,360 --> 00:02:22,080 Speaker 1: can have a jumbo one and they've eaten a quarter. 51 00:02:22,120 --> 00:02:23,640 Speaker 2: It's almost like an entire one. 52 00:02:24,040 --> 00:02:26,120 Speaker 1: So I thought it was just a good time, particularly 53 00:02:26,160 --> 00:02:28,440 Speaker 1: coming into the silly season where there's huge amounts of 54 00:02:28,440 --> 00:02:32,120 Speaker 1: food around, to take a look at portions, because portions 55 00:02:32,160 --> 00:02:34,040 Speaker 1: are relevant because it often means that you can have 56 00:02:34,360 --> 00:02:36,400 Speaker 1: your favorite foods but just be a lot more mindful 57 00:02:36,400 --> 00:02:38,960 Speaker 1: about how much you're serving. And then we have the 58 00:02:38,960 --> 00:02:41,359 Speaker 1: capacity to what we call calorie shave, which is where 59 00:02:41,360 --> 00:02:43,520 Speaker 1: you're just taking off little bits here and there and 60 00:02:43,560 --> 00:02:45,919 Speaker 1: you may not even notice. So, for example, on your 61 00:02:45,919 --> 00:02:48,840 Speaker 1: dinner plate, if you fill it with three quarters salad 62 00:02:48,880 --> 00:02:50,960 Speaker 1: and vege, you would naturally eat a lot less meat, 63 00:02:51,320 --> 00:02:53,560 Speaker 1: as opposed to if you're having you know, putting the 64 00:02:53,560 --> 00:02:55,840 Speaker 1: meat on first and it's already a set portion. So 65 00:02:55,919 --> 00:02:58,520 Speaker 1: I certainly am not a dietician who recommends clients be 66 00:02:58,600 --> 00:03:01,399 Speaker 1: weighing things and measuring, but I think it is good 67 00:03:01,440 --> 00:03:04,200 Speaker 1: to have a reference point with the foods that are 68 00:03:04,200 --> 00:03:07,920 Speaker 1: slipping in. And another classic example is making a salad 69 00:03:08,360 --> 00:03:12,639 Speaker 1: and putting in avocado and feta, cheese and oil, Whereas 70 00:03:12,680 --> 00:03:14,240 Speaker 1: if you want to have all three, you've really got 71 00:03:14,280 --> 00:03:16,480 Speaker 1: to put a very small amount of fetter and really 72 00:03:16,480 --> 00:03:19,840 Speaker 1: crumble it down, or use shave cheese rather than sliced 73 00:03:19,880 --> 00:03:22,800 Speaker 1: cheese because you'll use less, and be really mindful of 74 00:03:22,800 --> 00:03:25,000 Speaker 1: how much of that oil you're pouring, because we taught 75 00:03:25,040 --> 00:03:27,239 Speaker 1: on cooking shows to do what I call a Jamie 76 00:03:27,200 --> 00:03:30,000 Speaker 1: Oliver pour of olive oil. And whilst it's good for us, 77 00:03:30,000 --> 00:03:33,360 Speaker 1: it's certainly really dense in calories, and you do have 78 00:03:33,400 --> 00:03:36,200 Speaker 1: to be mindful when we're trying to keep a calorie 79 00:03:36,240 --> 00:03:39,200 Speaker 1: deficit or even prevent weight gain of those portions of 80 00:03:39,200 --> 00:03:40,880 Speaker 1: those little extras that can really add up. 81 00:03:41,320 --> 00:03:43,680 Speaker 3: Yeah. Absolutely, And when you said chocolate, I was like, oh, 82 00:03:43,880 --> 00:03:47,120 Speaker 3: leave chocolate alone. My big one, though, I find a 83 00:03:47,120 --> 00:03:50,320 Speaker 3: lot of people's struggle with myself included, is potato. Potato 84 00:03:50,360 --> 00:03:53,840 Speaker 3: in any form, so mostly though chips, wedges or like 85 00:03:53,920 --> 00:03:56,520 Speaker 3: potato crisps, you know, from like a packet. I just 86 00:03:56,560 --> 00:03:58,840 Speaker 3: find that if we go to say a pub for example, 87 00:03:58,880 --> 00:04:01,080 Speaker 3: and we might get a classic chicken palm. We might 88 00:04:01,080 --> 00:04:03,400 Speaker 3: even just get something that's fairly lean. We might get 89 00:04:03,440 --> 00:04:05,400 Speaker 3: an I fill it with some broccolini or something on 90 00:04:05,400 --> 00:04:08,640 Speaker 3: the side. The serving of chips is genuinely the issue 91 00:04:08,640 --> 00:04:10,680 Speaker 3: for a lot of people if they're trying to lose weight. 92 00:04:10,840 --> 00:04:12,680 Speaker 3: If you're not trying to lose weight, look, your budget 93 00:04:12,720 --> 00:04:15,040 Speaker 3: is probably a lot higher. But you know, if your 94 00:04:15,040 --> 00:04:17,640 Speaker 3: goal is true fat loss, and then you're getting a 95 00:04:17,880 --> 00:04:20,039 Speaker 3: two fifty gram I feel it. Plus you're getting some 96 00:04:20,080 --> 00:04:22,520 Speaker 3: greens on the side, that's wonderful. But even too fifty 97 00:04:22,560 --> 00:04:25,160 Speaker 3: grams for some smaller people could be too much, but 98 00:04:25,240 --> 00:04:27,680 Speaker 3: it could be too much protein then if you're adding 99 00:04:27,680 --> 00:04:30,839 Speaker 3: on like a creamy sauce to that. And honestly, cafes 100 00:04:31,040 --> 00:04:33,719 Speaker 3: and pubs will use more chips than they do vegetables 101 00:04:33,720 --> 00:04:36,280 Speaker 3: because it's much cheaper. It's far cheaper, particularly because they 102 00:04:36,279 --> 00:04:38,240 Speaker 3: cook it in not so great oil. So it's far 103 00:04:38,320 --> 00:04:40,440 Speaker 3: cheaper to give someone more potato chips than it is 104 00:04:40,440 --> 00:04:43,360 Speaker 3: to give them more broccolini or more carrots or more mushrooms. 105 00:04:43,680 --> 00:04:45,919 Speaker 3: So you'll always get more chips, particularly if you are 106 00:04:45,960 --> 00:04:48,360 Speaker 3: eating out of those pub style places. So I often 107 00:04:48,480 --> 00:04:50,039 Speaker 3: was said to my clients, like, if you want, you 108 00:04:50,080 --> 00:04:52,440 Speaker 3: can share a bigger style rup, like a three hundred 109 00:04:52,480 --> 00:04:55,039 Speaker 3: gramd rop. You can share that, share half the chipper's 110 00:04:55,040 --> 00:04:57,159 Speaker 3: and then grab an extra salad and split that between 111 00:04:57,200 --> 00:04:59,560 Speaker 3: a friend as well. Sometimes that can be a good idea, 112 00:05:00,240 --> 00:05:02,160 Speaker 3: just to give people a reference of veggies, because it's 113 00:05:02,160 --> 00:05:04,200 Speaker 3: all well and good to say, all right, let's cut 114 00:05:04,200 --> 00:05:07,080 Speaker 3: down our portions of avocados and oils and potato chips 115 00:05:07,080 --> 00:05:09,000 Speaker 3: and meat. But then I think that that gets a 116 00:05:09,000 --> 00:05:11,520 Speaker 3: lot of us into that negative mindset where sometimes I 117 00:05:11,560 --> 00:05:13,279 Speaker 3: have clients say, well, you know, what can I have? 118 00:05:13,400 --> 00:05:15,240 Speaker 3: Or I feel like we're just cutting down on everything, 119 00:05:15,400 --> 00:05:17,640 Speaker 3: and it's like, that is the point in a calorie deficit. 120 00:05:17,680 --> 00:05:19,679 Speaker 3: To lose weight, we need to cut down or shave 121 00:05:19,720 --> 00:05:22,400 Speaker 3: off some of those calories, but we certainly want things 122 00:05:22,400 --> 00:05:24,880 Speaker 3: that we can focus on and add more in. So 123 00:05:24,920 --> 00:05:28,560 Speaker 3: in terms of a standard server of vegetables, the guidelines 124 00:05:28,560 --> 00:05:32,680 Speaker 3: are five plus serves of vegetables or salads a day. 125 00:05:32,880 --> 00:05:35,520 Speaker 3: The kicker here is that nearly ninety five percent of 126 00:05:35,560 --> 00:05:37,800 Speaker 3: Australians don't eat enough. I have so many clients and 127 00:05:37,839 --> 00:05:39,919 Speaker 3: say I eat tons of veggies and then when I 128 00:05:39,960 --> 00:05:42,080 Speaker 3: really get them onto the right portions are like, oh wow, 129 00:05:42,080 --> 00:05:44,480 Speaker 3: I thought I ate enough, but I really didn't. So 130 00:05:44,520 --> 00:05:47,400 Speaker 3: a server of vegetables is about seventy five grams give 131 00:05:47,480 --> 00:05:50,480 Speaker 3: or dake. That looks like about half a cup of 132 00:05:50,520 --> 00:05:53,200 Speaker 3: cooked vegetables, so half a cup of pumpkin, half a 133 00:05:53,200 --> 00:05:56,880 Speaker 3: cup of carrots, broccoli. That's one serving you need five 134 00:05:57,200 --> 00:05:59,840 Speaker 3: plus a day. Or half a cup of beans or 135 00:05:59,880 --> 00:06:03,880 Speaker 3: las games or pulses, so canned beans, lentils, chickpeas, or 136 00:06:03,920 --> 00:06:08,120 Speaker 3: a cup of green like mixed leaves, salads, kale, lettuce, 137 00:06:08,160 --> 00:06:10,320 Speaker 3: that sort of thing. So you might have two cups 138 00:06:10,320 --> 00:06:13,120 Speaker 3: of salad greens, half a cup of broccoli, half a 139 00:06:13,120 --> 00:06:15,840 Speaker 3: copper carrots, half a cup of spinach, and you're still 140 00:06:15,920 --> 00:06:18,640 Speaker 3: not at your daily total, which is why Susie and 141 00:06:18,680 --> 00:06:21,159 Speaker 3: I are stressing to put more veggies into your lunches 142 00:06:21,360 --> 00:06:23,800 Speaker 3: and also your dinners, particularly if you're not such a 143 00:06:23,880 --> 00:06:27,120 Speaker 3: huge fan of vegetables. So that's a standard serving of veggies. 144 00:06:27,160 --> 00:06:29,760 Speaker 3: When it comes to fruit, as standard serving is about 145 00:06:29,800 --> 00:06:31,919 Speaker 3: one hundred and twenty to one hundred and fifty grams, 146 00:06:32,080 --> 00:06:34,960 Speaker 3: so that looks like two smaller pieces of fruit might 147 00:06:34,960 --> 00:06:37,880 Speaker 3: be two apricots, two plums or two kiwi fruits, or 148 00:06:37,920 --> 00:06:41,720 Speaker 3: a medium sized fruits so an apple, banana or an orange, 149 00:06:41,920 --> 00:06:43,720 Speaker 3: or if you're looking at like fruits are a little 150 00:06:43,760 --> 00:06:46,680 Speaker 3: chopped up fruit, it's roughly a cup of fruit. That's 151 00:06:46,680 --> 00:06:49,960 Speaker 3: a standard serving of fruit. And we are told to 152 00:06:50,000 --> 00:06:52,520 Speaker 3: aim for about two serves of fruit to day, and no, 153 00:06:52,600 --> 00:06:55,120 Speaker 3: they're not interchangeable. If you don't like veggies, you can't 154 00:06:55,160 --> 00:06:57,479 Speaker 3: have five serves of fruit and two serves of veggies. 155 00:06:57,680 --> 00:06:59,800 Speaker 3: You need to stick at around the two servings of 156 00:06:59,800 --> 00:07:02,800 Speaker 3: fruit and five servings and vegetables a day. So portions 157 00:07:02,839 --> 00:07:05,600 Speaker 3: matter for the high calorie foods when we're trying to 158 00:07:05,640 --> 00:07:07,520 Speaker 3: lose weight, but also we need to get in enough 159 00:07:07,520 --> 00:07:09,360 Speaker 3: of the good stuff as well. And I often find 160 00:07:09,360 --> 00:07:12,080 Speaker 3: that if you're focusing on adding more fresh fruit and 161 00:07:12,120 --> 00:07:15,920 Speaker 3: vegetaes into your diet, the other things will naturally decrease anyway. 162 00:07:16,480 --> 00:07:18,320 Speaker 1: True, true, And I think the other one that springs 163 00:07:18,320 --> 00:07:20,560 Speaker 1: to mind that we did a media story on it 164 00:07:20,600 --> 00:07:23,360 Speaker 1: several years ago and it went really well, is what 165 00:07:23,480 --> 00:07:27,440 Speaker 1: is a serve of hot chips? And this is relevant 166 00:07:27,520 --> 00:07:29,880 Speaker 1: because I can't tell you of all the food dies 167 00:07:29,920 --> 00:07:32,440 Speaker 1: that come through how many times a week I would 168 00:07:32,440 --> 00:07:35,400 Speaker 1: see a comment like had a few chips, went to 169 00:07:35,400 --> 00:07:37,280 Speaker 1: the pub and had a few chips off my kid's plate, 170 00:07:37,760 --> 00:07:41,640 Speaker 1: Like hot chips come into our diet so often. And 171 00:07:41,920 --> 00:07:44,520 Speaker 1: you were describing in terms of the oil quality, and 172 00:07:44,600 --> 00:07:47,080 Speaker 1: I think I always say, if it's an amazing fry, 173 00:07:47,080 --> 00:07:49,080 Speaker 1: I enjoy it. But in many cases they've sat there 174 00:07:49,120 --> 00:07:51,760 Speaker 1: for ages, they're cold, they're not always the best quality potato. 175 00:07:52,160 --> 00:07:54,520 Speaker 2: But do you know how many is a serve lean? 176 00:07:54,680 --> 00:07:55,120 Speaker 2: How many? 177 00:07:55,520 --> 00:07:57,960 Speaker 3: I generally said in my clients, And it's shocking about 178 00:07:57,960 --> 00:08:00,600 Speaker 3: eight about you know, seven at eighth is about a 179 00:08:00,640 --> 00:08:03,280 Speaker 3: serving size. And if you did get a standard palmi 180 00:08:03,440 --> 00:08:05,960 Speaker 3: or an I fill it with chips and veggies, you 181 00:08:06,040 --> 00:08:08,560 Speaker 3: would probably have fifteen to twenty chips on your plate 182 00:08:08,640 --> 00:08:11,200 Speaker 3: at least. And if you are having those smaller little 183 00:08:11,240 --> 00:08:13,960 Speaker 3: French fry ones like McDonald's, it's probably more like, you know, 184 00:08:14,080 --> 00:08:17,880 Speaker 3: twelve to fifteen, but it's those thigger kind of pubstyle chips. 185 00:08:18,080 --> 00:08:20,560 Speaker 3: And if you're having wedges, it's probably more like fital six. 186 00:08:21,120 --> 00:08:24,160 Speaker 1: Yeah, So that's always whenever they come to my plate. 187 00:08:24,200 --> 00:08:26,680 Speaker 1: If I'm out at a pum, I'll actually take them 188 00:08:26,720 --> 00:08:29,240 Speaker 1: off so you can either be super strong and ask 189 00:08:29,320 --> 00:08:31,480 Speaker 1: for them not to be served and actually ask for 190 00:08:31,520 --> 00:08:33,760 Speaker 1: salad to replace it, or you've got to get rid 191 00:08:33,800 --> 00:08:35,439 Speaker 1: of them off the plate because you'll keep nibbling and 192 00:08:35,520 --> 00:08:38,360 Speaker 1: before you know it. So that number eight to ten 193 00:08:38,559 --> 00:08:41,160 Speaker 1: is over one hundred calories and over ten grams of fat. 194 00:08:41,240 --> 00:08:44,240 Speaker 1: So it's certainly adding that carbohydrate component to a meal. 195 00:08:44,320 --> 00:08:47,160 Speaker 1: So if you're having fried shit sel or another fried food, 196 00:08:47,240 --> 00:08:49,160 Speaker 1: you can see it. It really adds up. So I think, 197 00:08:49,320 --> 00:08:51,599 Speaker 1: particularly coming into silly season where we're eating out a 198 00:08:51,640 --> 00:08:54,360 Speaker 1: lot and socializing, be really mindful of those little extras 199 00:08:54,400 --> 00:08:57,199 Speaker 1: slipping in, particularly the hot chips when you're eating out, 200 00:08:57,200 --> 00:08:58,760 Speaker 1: and if the goal is to really not eat them, 201 00:08:58,800 --> 00:09:00,679 Speaker 1: you've got to have a rule in it, because two 202 00:09:00,800 --> 00:09:02,400 Speaker 1: or three or four or five off the kid's plate, 203 00:09:02,440 --> 00:09:03,840 Speaker 1: and then all of a sudden, you've had an extra 204 00:09:03,920 --> 00:09:06,600 Speaker 1: hundred plus calories and ten grams of fat. And they're 205 00:09:06,640 --> 00:09:09,000 Speaker 1: those little extras that really derail us, and it's a 206 00:09:09,000 --> 00:09:11,719 Speaker 1: bad habit, I think, So just be mindful of how 207 00:09:11,760 --> 00:09:14,280 Speaker 1: often that is slipping in. I think I already said 208 00:09:14,280 --> 00:09:16,120 Speaker 1: I tend to encourage if people love a bit of 209 00:09:16,120 --> 00:09:19,280 Speaker 1: flavor through things using things like a grated cheese or 210 00:09:19,280 --> 00:09:21,760 Speaker 1: a shaved cheese, or buying one of those cheese shavers, 211 00:09:22,120 --> 00:09:25,679 Speaker 1: because if you buy sliced cheese, they're quite heavy slices. 212 00:09:26,120 --> 00:09:28,920 Speaker 1: You're getting fifteen twenty grams per slice, whereas a slice 213 00:09:28,920 --> 00:09:31,880 Speaker 1: of light yasberg. All those thinner ones you can get 214 00:09:31,920 --> 00:09:35,240 Speaker 1: in branded varieties from wilies and coals or only ten grams. 215 00:09:35,600 --> 00:09:37,880 Speaker 1: So that's another way to they're a lot lot thinner 216 00:09:37,920 --> 00:09:40,640 Speaker 1: and they are smaller. But with cheese often you just 217 00:09:40,679 --> 00:09:43,160 Speaker 1: need a little grating or shaving of parmesan and you 218 00:09:43,160 --> 00:09:44,920 Speaker 1: get all the flavor for a lot less. So that's 219 00:09:44,920 --> 00:09:48,520 Speaker 1: a great way. I think using about stomach vinegar through 220 00:09:48,559 --> 00:09:51,079 Speaker 1: addressing will give it some moisture or even a marinated 221 00:09:51,120 --> 00:09:53,240 Speaker 1: fetter where you'll use a couple of cubes and then 222 00:09:53,280 --> 00:09:55,319 Speaker 1: get the moisture so you don't necessarily need to add 223 00:09:55,440 --> 00:09:58,440 Speaker 1: lashings of oil as well. And then with the avocado, 224 00:09:58,520 --> 00:10:00,880 Speaker 1: you know, go for smaller variet of things, you know, 225 00:10:00,960 --> 00:10:04,160 Speaker 1: go for kiss size or smaller avocados, because then you 226 00:10:04,240 --> 00:10:06,360 Speaker 1: will and spread really thin and like chunking it up 227 00:10:06,400 --> 00:10:09,240 Speaker 1: on the toast is adding one hundred plus calories already 228 00:10:09,280 --> 00:10:10,760 Speaker 1: to the actual meal. 229 00:10:11,200 --> 00:10:11,559 Speaker 2: And I think. 230 00:10:11,559 --> 00:10:13,400 Speaker 1: The other one that springs to mind when eating out 231 00:10:13,440 --> 00:10:16,560 Speaker 1: is slices of sour dough. Now, sour dough is probably 232 00:10:16,600 --> 00:10:19,079 Speaker 1: not the healthiest bread, a white sour dough. Sure, if 233 00:10:19,080 --> 00:10:21,600 Speaker 1: you get a rye or a whole grain sour dough 234 00:10:21,600 --> 00:10:24,320 Speaker 1: it can be. But the white sour dough, even though 235 00:10:24,320 --> 00:10:26,640 Speaker 1: it might have a lower GI, it's still massive. It's 236 00:10:26,640 --> 00:10:30,080 Speaker 1: still forty to fifty grams of carbohydrate minimum perserve, which 237 00:10:30,120 --> 00:10:32,640 Speaker 1: is double the carbohydrate of a dense grain bread like 238 00:10:32,640 --> 00:10:36,360 Speaker 1: a bergen. And as such, one slice is definitely two serves, 239 00:10:36,400 --> 00:10:38,680 Speaker 1: so you actually someone's even want to cut that in half. So, 240 00:10:39,240 --> 00:10:41,840 Speaker 1: you know, something controversial ideal, and people who don't like 241 00:10:41,840 --> 00:10:43,839 Speaker 1: food waste don't like it. But if I'm having a 242 00:10:43,880 --> 00:10:46,160 Speaker 1: bread roll, I'll always take the middle out an animal. 243 00:10:46,240 --> 00:10:47,520 Speaker 1: You can give it to someone else. You could use 244 00:10:47,559 --> 00:10:49,640 Speaker 1: it and hold it for bread crumbs and make that later. 245 00:10:50,000 --> 00:10:51,680 Speaker 1: But then I'll be able to get more salad and 246 00:10:51,720 --> 00:10:53,199 Speaker 1: more protein into a bread roll. 247 00:10:53,600 --> 00:10:54,960 Speaker 2: So there's some little ideas. 248 00:10:55,000 --> 00:10:56,679 Speaker 1: I think going to chocolate, and I know we don't 249 00:10:56,679 --> 00:10:59,280 Speaker 1: want to necessarily touch chocolate, but a serve of chocolate 250 00:10:59,360 --> 00:11:01,640 Speaker 1: is two or three, whereas you know, it really is 251 00:11:01,679 --> 00:11:04,840 Speaker 1: calorie dense, and that's why buying individual portions works. Well, 252 00:11:05,160 --> 00:11:07,679 Speaker 1: that's why the AUDI which gives you an individual portion 253 00:11:07,720 --> 00:11:10,199 Speaker 1: which is a little bit bigger than ideally. Is it 254 00:11:10,280 --> 00:11:12,200 Speaker 1: one hundred cal I think they're more like one fifty 255 00:11:12,240 --> 00:11:15,760 Speaker 1: per serve, but at least it's portion control. So keep 256 00:11:15,800 --> 00:11:17,560 Speaker 1: an eye on those individual blocks. 257 00:11:17,559 --> 00:11:18,000 Speaker 2: Is that right? 258 00:11:18,080 --> 00:11:20,360 Speaker 1: Is that it's fifty grams because I think there's four 259 00:11:20,400 --> 00:11:21,480 Speaker 1: in the hundred grand block. 260 00:11:21,800 --> 00:11:23,720 Speaker 3: I feel like they're closer to maybe in one eighty 261 00:11:23,800 --> 00:11:26,280 Speaker 3: or two hundred. But they're really good. They're good portions, 262 00:11:26,280 --> 00:11:28,360 Speaker 3: and I think as long as it's accounted for throughout 263 00:11:28,400 --> 00:11:30,400 Speaker 3: your day, like it's absolutely okay, But. 264 00:11:30,320 --> 00:11:33,239 Speaker 2: It is more than a recommended portion of chocolate fifty grams. 265 00:11:33,160 --> 00:11:35,080 Speaker 3: Yeah, it is. Yeah, But I feel like the quality 266 00:11:35,080 --> 00:11:37,080 Speaker 3: of the chocolate's really good. And sometimes I'll go and 267 00:11:37,080 --> 00:11:38,679 Speaker 3: i'll wrap on it. I don't even have the whole thing, 268 00:11:38,760 --> 00:11:41,040 Speaker 3: like I feel like because it is good quality, it's rich, 269 00:11:41,120 --> 00:11:43,839 Speaker 3: it's satisfying. Sometimes I'll just have half and I feel 270 00:11:43,840 --> 00:11:46,200 Speaker 3: really satisfied. Other days I'll have the whole thing. So 271 00:11:46,280 --> 00:11:48,079 Speaker 3: I feel like, as long as the chocolate is good 272 00:11:48,120 --> 00:11:51,079 Speaker 3: quality and it's something that you truly enjoy, you'll always 273 00:11:51,080 --> 00:11:53,280 Speaker 3: eat far less than what you intended to as well. 274 00:11:53,720 --> 00:11:55,360 Speaker 1: But I think it is good to start with their 275 00:11:55,400 --> 00:11:58,160 Speaker 1: recommended portion because if you open a block of cabrits, 276 00:11:58,520 --> 00:12:00,920 Speaker 1: it's so easy to have another bit. Because remember that 277 00:12:01,040 --> 00:12:04,360 Speaker 1: very sweet chocolate will drive appetite to look for more 278 00:12:04,360 --> 00:12:07,240 Speaker 1: and more. It's that sugar and intense sweetness of milk 279 00:12:07,280 --> 00:12:10,120 Speaker 1: chocolate that drives the brain to keep eating, whereas the 280 00:12:10,160 --> 00:12:13,280 Speaker 1: benefit of a dark chocolate, which is more bitter, is 281 00:12:13,280 --> 00:12:16,000 Speaker 1: that it won't spike that drive to keep eating it. 282 00:12:16,000 --> 00:12:19,240 Speaker 1: So it is helpful with portion control, but it depends. 283 00:12:19,280 --> 00:12:21,480 Speaker 1: Everyone's different. I've got clients you can have a square 284 00:12:21,559 --> 00:12:23,760 Speaker 1: or two of lint, no problem, and I've got clients 285 00:12:23,800 --> 00:12:25,679 Speaker 1: without a doubt I cannot have a block of chocolate 286 00:12:25,720 --> 00:12:27,320 Speaker 1: in the house and have to limit and prefer a 287 00:12:27,360 --> 00:12:31,200 Speaker 1: portion control bar of something because they know and everyone's different, 288 00:12:31,240 --> 00:12:33,600 Speaker 1: and that builds over time. But I do think it's 289 00:12:33,640 --> 00:12:36,280 Speaker 1: also worth, like you describe, really keeping in mind what 290 00:12:36,320 --> 00:12:38,679 Speaker 1: you're craving and what you're feeling like, rather than I'm 291 00:12:38,720 --> 00:12:41,440 Speaker 1: allowed to have, which sort of lends itself to that 292 00:12:41,720 --> 00:12:44,600 Speaker 1: mindless over eating, rather than really leaning into what you're 293 00:12:44,600 --> 00:12:47,800 Speaker 1: feeling like. So in all those examples, whether it's cheese, 294 00:12:47,880 --> 00:12:50,760 Speaker 1: whether it's hot chips, whether it's chocolate, it's really important 295 00:12:50,760 --> 00:12:52,800 Speaker 1: that it's actually what you're feeling like, rather than just 296 00:12:52,840 --> 00:12:54,320 Speaker 1: it's there, I'm going to eat it. And in many 297 00:12:54,360 --> 00:12:56,200 Speaker 1: cases we don't even feel like it, but we're eating 298 00:12:56,240 --> 00:12:58,600 Speaker 1: it because it's there and in an easy reach, which 299 00:12:58,640 --> 00:13:00,680 Speaker 1: is why some of the easiest times to not order it, 300 00:13:00,720 --> 00:13:02,599 Speaker 1: or not have it on the plates, or keep the 301 00:13:02,679 --> 00:13:04,760 Speaker 1: kids food away from yours if you know that you're 302 00:13:04,760 --> 00:13:07,680 Speaker 1: constantly snacking on kids leftovers and extras that you know 303 00:13:07,760 --> 00:13:09,880 Speaker 1: are just crossing your path you wouldn't have had otherwise. 304 00:13:10,559 --> 00:13:13,920 Speaker 3: Alrighty, Well, our next segment, Susie, is all about exercise. 305 00:13:14,000 --> 00:13:15,960 Speaker 3: I was talking to a friend who's a very well 306 00:13:16,000 --> 00:13:18,720 Speaker 3: known exercise physiologist, and we were talking about the type 307 00:13:18,720 --> 00:13:20,760 Speaker 3: of training and are saying, look, I'm really into my weights, 308 00:13:20,760 --> 00:13:22,840 Speaker 3: I'm trying to lived a bit heavier, I'm really making 309 00:13:22,880 --> 00:13:25,120 Speaker 3: some good progress this year, saying how proud I was, 310 00:13:25,160 --> 00:13:27,559 Speaker 3: and she was like, that's great, particularly in your thirties, 311 00:13:27,720 --> 00:13:29,480 Speaker 3: and she's like, it's something that a lot of people 312 00:13:29,600 --> 00:13:31,839 Speaker 3: don't start doing until later, or they do it really early, 313 00:13:31,920 --> 00:13:33,880 Speaker 3: but thirties is where you want to build the foundation. 314 00:13:34,240 --> 00:13:37,079 Speaker 3: And it got me thinking about talking about exercise for 315 00:13:37,240 --> 00:13:39,719 Speaker 3: the decades because I've written an article before. It was 316 00:13:39,760 --> 00:13:41,520 Speaker 3: many years ago, I think it was for WHO magazine, 317 00:13:41,520 --> 00:13:44,160 Speaker 3: and I talked about nutrition through the decades, and I thought, 318 00:13:44,160 --> 00:13:45,880 Speaker 3: you know what, it'd be a really great topic to 319 00:13:45,880 --> 00:13:48,880 Speaker 3: talk about exercise through the decades. So starting off in 320 00:13:48,920 --> 00:13:51,160 Speaker 3: our twenties, and I know the bulk of our listeners 321 00:13:51,200 --> 00:13:53,320 Speaker 3: are probably in their thirties or forties. Well we do know, 322 00:13:53,360 --> 00:13:56,000 Speaker 3: we've surveyed our listeners. But for some of our young 323 00:13:56,080 --> 00:13:58,760 Speaker 3: ones out there in our twenties, these are your you know, 324 00:13:58,840 --> 00:14:01,520 Speaker 3: like your prime years physically speaking, right, so you in 325 00:14:01,559 --> 00:14:04,960 Speaker 3: your best pick physical conditions. So what you really want 326 00:14:04,960 --> 00:14:07,400 Speaker 3: to focus on is getting into a great routine and 327 00:14:07,640 --> 00:14:10,240 Speaker 3: habit with exercise. So you want to set yourself up 328 00:14:10,240 --> 00:14:13,360 Speaker 3: for the great habit of regularly exercising, so it's not 329 00:14:13,400 --> 00:14:15,600 Speaker 3: something you feel like you have to force yourself to do. 330 00:14:15,840 --> 00:14:19,480 Speaker 3: It becomes this really enjoyable natural part of your daily 331 00:14:19,560 --> 00:14:22,640 Speaker 3: or weekly routine. So in your twenties, you can pretty 332 00:14:22,720 --> 00:14:25,000 Speaker 3: much pick anything. You just want to focus on something 333 00:14:25,040 --> 00:14:27,440 Speaker 3: that you enjoy. You might want to. If you're not 334 00:14:27,480 --> 00:14:30,000 Speaker 3: someone that's exercised regularly, you might have done a lot 335 00:14:30,040 --> 00:14:33,360 Speaker 3: of team sports throughout school. That's a really fun, social 336 00:14:33,480 --> 00:14:35,800 Speaker 3: active way to keep that going through your twenties. You 337 00:14:35,840 --> 00:14:38,480 Speaker 3: might play social netball, you might play you know, football 338 00:14:38,560 --> 00:14:42,000 Speaker 3: or touch. If you're not someone who was regularly exercising 339 00:14:42,040 --> 00:14:44,120 Speaker 3: through their school years, you might want something with a 340 00:14:44,120 --> 00:14:46,160 Speaker 3: bit more structure. You might join a gym, you might 341 00:14:46,160 --> 00:14:48,760 Speaker 3: want to start experimenting with some of these groups, you know, 342 00:14:48,840 --> 00:14:52,680 Speaker 3: high intensity type classes RPM, body attack, body pump, that 343 00:14:52,800 --> 00:14:54,680 Speaker 3: kind of thing. Or you might just want to do 344 00:14:54,760 --> 00:14:57,000 Speaker 3: something like more what we call this cross training, where 345 00:14:57,040 --> 00:14:59,320 Speaker 3: you might want to you know, do things like burpies 346 00:14:59,320 --> 00:15:01,520 Speaker 3: and jump squad. You might go for a run one day, 347 00:15:01,600 --> 00:15:03,000 Speaker 3: you might do a bit of a walk or do 348 00:15:03,080 --> 00:15:05,360 Speaker 3: some rock climbing another day. There's no hard and fast 349 00:15:05,440 --> 00:15:07,520 Speaker 3: rules in your twenties, we just want you to build 350 00:15:07,680 --> 00:15:10,680 Speaker 3: a sustainable habit and ensure that you're doing something that 351 00:15:10,720 --> 00:15:13,920 Speaker 3: you actually enjoy. Now. When it comes to your thirties, 352 00:15:14,000 --> 00:15:18,560 Speaker 3: particularly your mid to late thirties, also your early forties, 353 00:15:18,600 --> 00:15:22,040 Speaker 3: this process called sarcopenia starts to occare. So this is 354 00:15:22,120 --> 00:15:25,120 Speaker 3: age related muscle loss so the data shows us that 355 00:15:25,480 --> 00:15:28,520 Speaker 3: in your forties or late thirties to forties, your muscles 356 00:15:28,600 --> 00:15:31,480 Speaker 3: drop off by about two percent every single year. So 357 00:15:31,560 --> 00:15:34,840 Speaker 3: particularly in your late thirties, you might start to notice 358 00:15:34,880 --> 00:15:38,200 Speaker 3: some of your muscle tone decreasing a little bit, and 359 00:15:38,360 --> 00:15:41,280 Speaker 3: particularly it's in your late thirties and forties and fifties, 360 00:15:41,320 --> 00:15:45,160 Speaker 3: it's about three to eight percent per decade. So we 361 00:15:45,280 --> 00:15:47,240 Speaker 3: sort of get to that point in your late thirties 362 00:15:47,240 --> 00:15:49,320 Speaker 3: where it's like, if you don't use it, you'll lose it. 363 00:15:49,560 --> 00:15:53,640 Speaker 3: So regular strength and resistance based training through your thirties 364 00:15:53,640 --> 00:15:57,080 Speaker 3: to build that healthy foundation and habit into your forties 365 00:15:57,160 --> 00:16:00,440 Speaker 3: is really really important. The research tells us about two 366 00:16:00,520 --> 00:16:02,880 Speaker 3: times a week at a minimum from a strength and 367 00:16:02,920 --> 00:16:06,120 Speaker 3: a resistant style perspective. Now, what also tends to happen 368 00:16:06,200 --> 00:16:08,680 Speaker 3: for most women in their thirties is that we may 369 00:16:08,720 --> 00:16:10,960 Speaker 3: have a baby or two, or three or four. Right, 370 00:16:11,040 --> 00:16:14,080 Speaker 3: So this pre natal and post natal period of your 371 00:16:14,120 --> 00:16:16,840 Speaker 3: life in maybe your late twenties and your thirties becomes 372 00:16:16,880 --> 00:16:20,080 Speaker 3: particularly important for a healthy pregnancy, for a healthy delivery, 373 00:16:20,120 --> 00:16:22,800 Speaker 3: and also to support recovery as well. So you might 374 00:16:22,840 --> 00:16:25,040 Speaker 3: want to work one on one with a women's health 375 00:16:25,040 --> 00:16:28,200 Speaker 3: physio or somebody who's been trained in women's health and 376 00:16:28,240 --> 00:16:31,880 Speaker 3: pregnancy to really work on strengthening things like your pelvic flow. 377 00:16:32,160 --> 00:16:35,320 Speaker 3: You want to continue to exercise leading up into a pregnancy, 378 00:16:35,440 --> 00:16:39,120 Speaker 3: during pregnancy, and also postpartum as well, but you will 379 00:16:39,200 --> 00:16:41,280 Speaker 3: likely have to modify some of the things that you're 380 00:16:41,320 --> 00:16:43,520 Speaker 3: doing as well, so it's really important that you get 381 00:16:43,520 --> 00:16:46,080 Speaker 3: that appropriate advice. So in your thirties, we want to 382 00:16:46,120 --> 00:16:49,440 Speaker 3: focus on a strong public floor, a strong core, supporting 383 00:16:49,440 --> 00:16:52,040 Speaker 3: healthy pregnancies, if that's what you choose to do, but 384 00:16:52,200 --> 00:16:55,680 Speaker 3: also building in some of that regular muscle strength and 385 00:16:55,760 --> 00:16:58,760 Speaker 3: conditioning as well. Now in your forties, as I mentioned, 386 00:16:58,960 --> 00:17:01,400 Speaker 3: that's where some of this or mass tends to drop off. 387 00:17:01,400 --> 00:17:05,199 Speaker 3: So at a minimum, we want to resistance based or 388 00:17:05,280 --> 00:17:08,960 Speaker 3: strength based sessions a week now your forties. In this decade, 389 00:17:09,000 --> 00:17:12,320 Speaker 3: a lot of people aren't raising children, they're working full time, 390 00:17:12,400 --> 00:17:15,280 Speaker 3: they're progressing in terms of their careers, and they're very, 391 00:17:15,400 --> 00:17:17,840 Speaker 3: very busy. A lot of us are doing school drop offs, 392 00:17:17,880 --> 00:17:21,159 Speaker 3: we're running a household, we're working full time. Those midiar 393 00:17:21,280 --> 00:17:24,879 Speaker 3: lives are really, really, really busy. So exercise is something 394 00:17:24,880 --> 00:17:26,760 Speaker 3: that tends to drop off for a lot of people. 395 00:17:26,800 --> 00:17:28,880 Speaker 3: In their forties, and we see that with the research 396 00:17:28,960 --> 00:17:31,359 Speaker 3: they do it well through their twenties, they're into their thirties, 397 00:17:31,400 --> 00:17:33,520 Speaker 3: and then it drops off right into their forties because 398 00:17:33,560 --> 00:17:36,040 Speaker 3: life gets really busy, so you just want to try 399 00:17:36,080 --> 00:17:39,600 Speaker 3: and establish a good regular habit for yourself. It might 400 00:17:39,640 --> 00:17:41,359 Speaker 3: be that you drop the kids off to school on 401 00:17:41,400 --> 00:17:43,320 Speaker 3: a Monday and a Friday and then you go straight 402 00:17:43,359 --> 00:17:46,040 Speaker 3: to a nine thirty body pop class at the gym. 403 00:17:46,320 --> 00:17:47,600 Speaker 3: Or it might be that you meet a friend for 404 00:17:47,640 --> 00:17:49,920 Speaker 3: a coffee every Saturday and you go for a walk 405 00:17:50,000 --> 00:17:52,760 Speaker 3: or a rock climb or do something together. It's basically 406 00:17:52,800 --> 00:17:56,280 Speaker 3: about rebuilding in those habits and making sure that exercise 407 00:17:56,359 --> 00:17:58,920 Speaker 3: is still that priority in your forties. How you might 408 00:17:58,920 --> 00:18:00,639 Speaker 3: not do six sessions a week like you did in 409 00:18:00,680 --> 00:18:02,720 Speaker 3: your twenties, but you want to make sure it's a 410 00:18:02,760 --> 00:18:06,200 Speaker 3: consistent priority through those forties because with your muscles, if 411 00:18:06,200 --> 00:18:08,160 Speaker 3: you don't use it, you'll lose it. So you don't 412 00:18:08,160 --> 00:18:10,240 Speaker 3: want to end up in your fifties having lost a 413 00:18:10,280 --> 00:18:12,359 Speaker 3: tunnel mass on musk and being on the back foot. 414 00:18:12,359 --> 00:18:15,600 Speaker 3: Because we do know that some of those hormonal drops 415 00:18:15,640 --> 00:18:18,440 Speaker 3: that we see through those peri years through our forties, 416 00:18:18,600 --> 00:18:21,160 Speaker 3: they're even more influenced if our muscle mass is going 417 00:18:21,200 --> 00:18:23,680 Speaker 3: the opposite way to which we want it as well. 418 00:18:24,160 --> 00:18:26,800 Speaker 3: So coming into our fifties, this is where muscle and 419 00:18:26,920 --> 00:18:30,080 Speaker 3: bone regeneration starts to slow down a bit. So if 420 00:18:30,119 --> 00:18:32,960 Speaker 3: you haven't engaged in any form of sort of resistance 421 00:18:33,000 --> 00:18:35,879 Speaker 3: based training or weight bearing activity to date, this is 422 00:18:36,000 --> 00:18:38,639 Speaker 3: absolutely the time to get started. So there's been a 423 00:18:38,640 --> 00:18:42,080 Speaker 3: lot of research and studies that have linked weight bearing activity, 424 00:18:42,160 --> 00:18:45,520 Speaker 3: particularly in this age group in the fifties, with improvement 425 00:18:45,640 --> 00:18:49,440 Speaker 3: in bone mineral density and also muscle mass retention. Now, 426 00:18:49,480 --> 00:18:51,640 Speaker 3: for some people, you might get a bit of joint pain, 427 00:18:51,680 --> 00:18:53,720 Speaker 3: there might be a bit of instability. They can be 428 00:18:53,840 --> 00:18:56,120 Speaker 3: sort of factors to begin with, so you just want 429 00:18:56,119 --> 00:18:58,280 Speaker 3: to kind of take it slow and ease yourself into it. 430 00:18:58,440 --> 00:19:00,399 Speaker 3: You might want to start with just using your body 431 00:19:00,400 --> 00:19:03,679 Speaker 3: weight for resistance, maybe using some resistance bands, maybe some 432 00:19:03,800 --> 00:19:06,000 Speaker 3: light hand weights. You might just want to do some 433 00:19:06,080 --> 00:19:08,879 Speaker 3: body weight lunges and squats as well. It doesn't have 434 00:19:08,920 --> 00:19:10,560 Speaker 3: to be that you get into a gym and you're 435 00:19:10,600 --> 00:19:13,359 Speaker 3: squatting really heavy under a squat rack if you know 436 00:19:13,400 --> 00:19:15,440 Speaker 3: you haven't really done that thing before, but it could 437 00:19:15,440 --> 00:19:18,040 Speaker 3: be a really great time to engage a qualified personal 438 00:19:18,080 --> 00:19:20,800 Speaker 3: trainer to really ensure that your technique and your form 439 00:19:20,880 --> 00:19:23,520 Speaker 3: is correct, particularly if you want to start lifting a 440 00:19:23,520 --> 00:19:25,920 Speaker 3: little bit heavier than body weight and actually using some 441 00:19:25,960 --> 00:19:29,080 Speaker 3: weights as well. And then in our sixties, this is 442 00:19:29,119 --> 00:19:31,760 Speaker 3: really where experts recommend, and my friend was saying this 443 00:19:31,920 --> 00:19:36,760 Speaker 3: eighty twenty split between moderate aerobic activity and resistance bace exercise, 444 00:19:36,960 --> 00:19:39,359 Speaker 3: So a couple of days a week she recommended. Really 445 00:19:39,359 --> 00:19:43,160 Speaker 3: that aerobic type activity might be dancing, might be briskwalking, 446 00:19:43,280 --> 00:19:44,960 Speaker 3: You could go for a jog, you might go for 447 00:19:44,960 --> 00:19:47,880 Speaker 3: a cycle, or just do something low impact like some swimming. 448 00:19:48,119 --> 00:19:50,280 Speaker 3: And then the other twenty percent split one or two 449 00:19:50,359 --> 00:19:53,160 Speaker 3: days a week is that resistance bace training we still 450 00:19:53,160 --> 00:19:56,200 Speaker 3: want to maintain. And in then in your seventies plus, 451 00:19:56,200 --> 00:19:59,920 Speaker 3: she just recommended enjoyment and strengthen balance. You might want 452 00:19:59,920 --> 00:20:02,919 Speaker 3: to do something like yoga or tied cheer or a 453 00:20:02,920 --> 00:20:05,720 Speaker 3: little bit of body weight squats and resistance based activity 454 00:20:05,760 --> 00:20:08,639 Speaker 3: because this can help just basically keep the bodies strong 455 00:20:08,640 --> 00:20:11,480 Speaker 3: and healthy, help to protect against falls, and that can 456 00:20:11,560 --> 00:20:14,720 Speaker 3: be something that's really disabling in that seventy plus age 457 00:20:14,720 --> 00:20:17,040 Speaker 3: group is once they fall, you know, you can have 458 00:20:17,119 --> 00:20:19,400 Speaker 3: issues with your hip, you might break bones, that sort 459 00:20:19,440 --> 00:20:22,520 Speaker 3: of thing. So you're really setting up those foundations through 460 00:20:22,560 --> 00:20:25,960 Speaker 3: your late thirties, forties, fifties and beyond to keep yourself 461 00:20:26,040 --> 00:20:29,359 Speaker 3: strong and mobile and just as functionally foot as you 462 00:20:29,359 --> 00:20:32,520 Speaker 3: can be well into your seventies. So whatever decade you're 463 00:20:32,520 --> 00:20:36,440 Speaker 3: in at the moment, really ensure that you are exercising regularly, 464 00:20:36,520 --> 00:20:38,320 Speaker 3: because I think a lot of us say, I'm too busy, 465 00:20:38,359 --> 00:20:40,359 Speaker 3: I'll do it later. I'm too busy, I'll do it later. 466 00:20:40,600 --> 00:20:43,240 Speaker 3: But for how many of us, when did exercise drop off? 467 00:20:43,359 --> 00:20:45,679 Speaker 3: Was it years ago, was it a decade ago? Is 468 00:20:45,720 --> 00:20:48,160 Speaker 3: it something that you're starting back now? So I think 469 00:20:48,160 --> 00:20:50,960 Speaker 3: it's really important to focus on the areas that we 470 00:20:51,000 --> 00:20:53,720 Speaker 3: know are really helpful each decade, but to really try 471 00:20:53,760 --> 00:20:56,360 Speaker 3: your best to build that health and that habit foundation. 472 00:20:56,520 --> 00:20:59,240 Speaker 3: Because you don't need to be doing exercise every single day. 473 00:21:00,080 --> 00:21:02,000 Speaker 3: You want to, and you can, that's excellent, but if 474 00:21:02,040 --> 00:21:04,200 Speaker 3: it's something that's really difficult for you to fit in 475 00:21:04,359 --> 00:21:07,280 Speaker 3: from an enjoyment or a lifestyle perspective, just try to 476 00:21:07,320 --> 00:21:09,400 Speaker 3: build the habit of twice a week. And that's why 477 00:21:09,400 --> 00:21:12,240 Speaker 3: a lot of people will use personal trainers for accountability 478 00:21:12,520 --> 00:21:14,680 Speaker 3: reach out to your friends or your colleagues. They might 479 00:21:14,720 --> 00:21:18,320 Speaker 3: be someone who's struggling themselves to find that accountability with exercise. 480 00:21:18,560 --> 00:21:19,879 Speaker 3: You might be able to meet up with them for 481 00:21:19,920 --> 00:21:22,160 Speaker 3: an hour or thirty minutes on the weekend and do 482 00:21:22,520 --> 00:21:25,960 Speaker 3: any form of exercise together because that's great accountability. Plus 483 00:21:26,000 --> 00:21:27,600 Speaker 3: you're getting a bit of a social catch up at 484 00:21:27,600 --> 00:21:30,600 Speaker 3: the same time, so it's kind of win win all round. 485 00:21:30,920 --> 00:21:32,639 Speaker 3: So that's sort of what I was talking to my 486 00:21:33,200 --> 00:21:35,920 Speaker 3: good friend about. In terms of trainings through the decades, 487 00:21:36,240 --> 00:21:39,160 Speaker 3: do you have any thoughts or topics on this, Suzi 488 00:21:39,280 --> 00:21:41,040 Speaker 3: or do you find that your clients are doing the 489 00:21:41,160 --> 00:21:43,280 Speaker 3: right type of training for the decade that they're in. 490 00:21:43,880 --> 00:21:47,719 Speaker 1: I think that the main observation I have is that 491 00:21:48,040 --> 00:21:51,639 Speaker 1: they're maintaining they're not training, so they'll be doing a 492 00:21:51,760 --> 00:21:55,440 Speaker 1: very similar type of workout, whether it's cardio or even 493 00:21:55,520 --> 00:21:59,200 Speaker 1: if it is weights, it's not getting an elevated heart rate. 494 00:21:59,359 --> 00:22:02,240 Speaker 1: So I say they're walking every morning or going to 495 00:22:02,320 --> 00:22:05,080 Speaker 1: the gym, and I'll ask what the heart rate is 496 00:22:05,119 --> 00:22:07,560 Speaker 1: and they'll give me a one thirty one forty, when 497 00:22:07,720 --> 00:22:09,840 Speaker 1: that is always what their heart ratey is and they're 498 00:22:09,840 --> 00:22:12,440 Speaker 1: not ever challenging that muscle to work harder and getting 499 00:22:12,480 --> 00:22:16,119 Speaker 1: the metabolic benefits. And I understand it, you know, you 500 00:22:16,240 --> 00:22:18,040 Speaker 1: get it hurts to train hard. 501 00:22:17,920 --> 00:22:18,359 Speaker 2: Doesn't it. 502 00:22:18,440 --> 00:22:21,119 Speaker 1: You know, like if you're training at high intensity, you 503 00:22:21,160 --> 00:22:23,040 Speaker 1: shouldn't be able to probably go for more than twenty 504 00:22:23,119 --> 00:22:24,879 Speaker 1: thirty minutes. So if you're doing an hour walk, I 505 00:22:24,960 --> 00:22:27,439 Speaker 1: kind of know that it's probably not the intensity, or 506 00:22:27,480 --> 00:22:29,439 Speaker 1: even if it is, it's more that your body is 507 00:22:29,480 --> 00:22:31,720 Speaker 1: just used to it, simple things like doing the same 508 00:22:31,800 --> 00:22:35,080 Speaker 1: time of day, the same path that you always take. 509 00:22:35,200 --> 00:22:37,879 Speaker 1: It's just bodies are so smart they get used to 510 00:22:37,920 --> 00:22:40,520 Speaker 1: it really quickly. So the best advice I can give 511 00:22:40,560 --> 00:22:44,159 Speaker 1: with cardio is to change the routine and mix it 512 00:22:44,240 --> 00:22:47,119 Speaker 1: up doing different things. Get a skipping rope, invest in 513 00:22:47,119 --> 00:22:49,400 Speaker 1: a bike, And I think in the last week I've 514 00:22:49,520 --> 00:22:51,680 Speaker 1: se encouraged three or four clients to get a bike 515 00:22:52,240 --> 00:22:54,760 Speaker 1: because I find that even if they're great walkers, there's 516 00:22:54,760 --> 00:22:56,920 Speaker 1: always a reason not to go. It's too late, it's 517 00:22:56,920 --> 00:23:00,359 Speaker 1: too cold, it's raining, it's too dark outside, when say 518 00:23:00,480 --> 00:23:02,399 Speaker 1: to look after the kids. Whereas if you've got a bike, 519 00:23:02,480 --> 00:23:05,080 Speaker 1: which are not overly large, because I think you've got 520 00:23:05,119 --> 00:23:07,600 Speaker 1: an assault bike, which is the hardcore one but you 521 00:23:07,600 --> 00:23:10,280 Speaker 1: can do five minutes, you can do ten minutes anytime 522 00:23:10,320 --> 00:23:12,360 Speaker 1: of the day. You don't lose the time and commuting, 523 00:23:12,400 --> 00:23:14,960 Speaker 1: you can watch a TV show and it also allows 524 00:23:15,000 --> 00:23:17,399 Speaker 1: you to control heart rate because you can see if 525 00:23:17,440 --> 00:23:19,439 Speaker 1: it's one twenty, you can see the difference between that 526 00:23:19,480 --> 00:23:23,000 Speaker 1: and one sixty. And then you can train yourself, which 527 00:23:23,040 --> 00:23:25,440 Speaker 1: is so efficient, even though it might be a relatively 528 00:23:25,480 --> 00:23:27,359 Speaker 1: big out layer to get a good one. Mind you, 529 00:23:27,440 --> 00:23:29,719 Speaker 1: on Facebook marketplace there's always cheat ones that people are 530 00:23:29,720 --> 00:23:32,320 Speaker 1: bought and getting rid of, But I think that mostly 531 00:23:32,359 --> 00:23:35,120 Speaker 1: in answer to your question, they're maintaining, they're not training, 532 00:23:35,520 --> 00:23:38,000 Speaker 1: and even if they are going to the gym with 533 00:23:38,080 --> 00:23:41,560 Speaker 1: a personal trainer, they've done the same workout for a 534 00:23:41,680 --> 00:23:44,159 Speaker 1: long period of time. They're lifting a similar number of weights, 535 00:23:44,200 --> 00:23:47,240 Speaker 1: a similar number of reps. They're strong, but they're not 536 00:23:47,280 --> 00:23:49,879 Speaker 1: burning fat. So be very clear, there's a difference between 537 00:23:49,920 --> 00:23:53,280 Speaker 1: maintaining muscle mass and burning body fat. And if your 538 00:23:53,359 --> 00:23:56,199 Speaker 1: goal is to reduce your waste measurement to burn more 539 00:23:56,240 --> 00:23:59,400 Speaker 1: body fat, it's about depleting that muscle and almost doing 540 00:23:59,400 --> 00:24:02,159 Speaker 1: the muscle weight training like a cardio workout where you're 541 00:24:02,200 --> 00:24:04,760 Speaker 1: quickly changing in between sets, so you're quickly going up, 542 00:24:04,840 --> 00:24:06,840 Speaker 1: or you're doing a higher number of reps and then 543 00:24:06,880 --> 00:24:09,960 Speaker 1: skipping in between. You know, there's a reason boxes and 544 00:24:10,160 --> 00:24:13,200 Speaker 1: athletes like that train in that way because it's extremely efficient. 545 00:24:13,640 --> 00:24:17,120 Speaker 1: So I would say ninety percent of my clients are exercising, 546 00:24:17,160 --> 00:24:19,919 Speaker 1: but they're not getting a training effect and hence not 547 00:24:20,000 --> 00:24:23,359 Speaker 1: the metabolic benefits that come from doing resistance work but 548 00:24:23,520 --> 00:24:26,320 Speaker 1: also cardio in the right way hundre percent. 549 00:24:26,359 --> 00:24:28,200 Speaker 3: And I've had many trainers over the years, and I've 550 00:24:28,480 --> 00:24:31,119 Speaker 3: either myself changed my trainers on purpose to get a 551 00:24:31,160 --> 00:24:33,919 Speaker 3: different form of training, as you said, to get that 552 00:24:33,960 --> 00:24:36,800 Speaker 3: training effect, or I've always had my trainers who have 553 00:24:36,920 --> 00:24:39,680 Speaker 3: generally recommended that we change up my training program every 554 00:24:39,720 --> 00:24:41,680 Speaker 3: eight to twelve weeks. So if you were still doing 555 00:24:41,680 --> 00:24:43,640 Speaker 3: the training program, if you had a train and write 556 00:24:43,640 --> 00:24:47,400 Speaker 3: your program, you know, six months plus years and years ago, 557 00:24:47,440 --> 00:24:49,679 Speaker 3: and you're still using that exact same program, it is 558 00:24:49,760 --> 00:24:52,520 Speaker 3: absolutely time to shake it up again, because, as Susie said, 559 00:24:52,520 --> 00:24:55,360 Speaker 3: the body is very it's very smart. It gets used 560 00:24:55,400 --> 00:24:56,960 Speaker 3: to the same thing, and if you're not getting the 561 00:24:57,000 --> 00:24:59,560 Speaker 3: results that you want, you absolutely need to stop and 562 00:24:59,640 --> 00:25:02,280 Speaker 3: change up, whether that's a different form of exercise, whether 563 00:25:02,320 --> 00:25:04,480 Speaker 3: it's different reps, whether it's pushing the heart rate a 564 00:25:04,520 --> 00:25:06,640 Speaker 3: little bit, whether it's just getting out of the gym 565 00:25:06,680 --> 00:25:08,800 Speaker 3: altogether and taking up a bit of running for a 566 00:25:08,800 --> 00:25:10,840 Speaker 3: few weeks, or challenging it up and doing some hill 567 00:25:10,840 --> 00:25:13,520 Speaker 3: sprints or doing some tabata on the treadmill instead of 568 00:25:13,560 --> 00:25:15,480 Speaker 3: just walking at an in climb at a steadi rate 569 00:25:15,560 --> 00:25:18,240 Speaker 3: for forty five minutes, because you're no longer actually getting 570 00:25:18,240 --> 00:25:20,520 Speaker 3: the metabolic burn that you were in the beginning. The 571 00:25:20,520 --> 00:25:23,440 Speaker 3: body needs constant change. And that's the same with fat loss. 572 00:25:23,440 --> 00:25:25,320 Speaker 3: It's the same with nutrition as well. We can't do 573 00:25:25,359 --> 00:25:27,720 Speaker 3: the same thing for too long or the results slip 574 00:25:27,720 --> 00:25:28,639 Speaker 3: off after a while. 575 00:25:29,280 --> 00:25:31,359 Speaker 1: True, true, true, All right, Lee, And when we spoke 576 00:25:31,359 --> 00:25:35,920 Speaker 1: about chips earlier, and you have come across a very 577 00:25:36,280 --> 00:25:40,120 Speaker 1: nice sweet potato fry in supermarkets. 578 00:25:40,680 --> 00:25:42,600 Speaker 2: So do you want to take us through how you 579 00:25:42,640 --> 00:25:43,439 Speaker 2: found this baby? 580 00:25:43,480 --> 00:25:46,320 Speaker 3: And yeah, absolutely, els cruising Aliti as you do. You 581 00:25:46,400 --> 00:25:48,400 Speaker 3: really got me into Aldi. Lately, I don't really go, 582 00:25:48,480 --> 00:25:50,360 Speaker 3: but I sort of make the effort to go once 583 00:25:50,440 --> 00:25:51,719 Speaker 3: or twice a month because I do have a lot 584 00:25:51,760 --> 00:25:53,960 Speaker 3: of clients that shop at Aldi, and it really annoys 585 00:25:54,000 --> 00:25:56,960 Speaker 3: me that they don't put their nutritionals or their products online. 586 00:25:57,119 --> 00:25:58,919 Speaker 3: So whenever a client says, oh, I found this, and 587 00:25:58,960 --> 00:26:00,480 Speaker 3: then I say, oh, send me a photo. So I 588 00:26:00,480 --> 00:26:02,080 Speaker 3: didn't photo it, so I have to toddle down to 589 00:26:02,080 --> 00:26:04,560 Speaker 3: Aldi and find it myself because they just don't have 590 00:26:04,600 --> 00:26:06,600 Speaker 3: anything online, so it's so annoying to be able to 591 00:26:06,600 --> 00:26:08,879 Speaker 3: look up and see or compare products. You really do 592 00:26:08,960 --> 00:26:10,840 Speaker 3: have to go in there, So I generally would spend 593 00:26:10,880 --> 00:26:12,640 Speaker 3: a good hour or two when I go down to Aldi, 594 00:26:12,680 --> 00:26:14,520 Speaker 3: because it's not like it's a bit further away from 595 00:26:14,560 --> 00:26:17,119 Speaker 3: my closest. One's a good twenty minutes one way, and 596 00:26:17,119 --> 00:26:19,560 Speaker 3: with small kids in toe, you know, it's a bit 597 00:26:19,560 --> 00:26:21,520 Speaker 3: of an effort. But I was cruising Aldi and I 598 00:26:21,600 --> 00:26:23,600 Speaker 3: found these sweet potato chips and I thought they were 599 00:26:23,640 --> 00:26:25,560 Speaker 3: pretty good, so I took some photos, and then I 600 00:26:25,600 --> 00:26:27,560 Speaker 3: went past Coles on the way home and the coals 601 00:26:27,600 --> 00:26:30,240 Speaker 3: ones were even better, which I was really quite surprised 602 00:26:30,240 --> 00:26:32,640 Speaker 3: by because I'm not a big sweet potato person. I'll 603 00:26:32,680 --> 00:26:34,960 Speaker 3: admit my Mea won't touch it, something to do with 604 00:26:35,000 --> 00:26:36,880 Speaker 3: it being orange. She's like, doesn't want to buy a bit. 605 00:26:36,880 --> 00:26:39,800 Speaker 3: But Tilly absolutely loves sweet potatoes, so I thought these 606 00:26:39,800 --> 00:26:42,080 Speaker 3: were really, really great. So I found them in Coals, 607 00:26:42,200 --> 00:26:45,680 Speaker 3: the Coals brand, the Australian Sweet Potato Chips. They're seven 608 00:26:45,800 --> 00:26:48,520 Speaker 3: hundred and fifty grams and they retail for five dollars. 609 00:26:48,800 --> 00:26:50,680 Speaker 3: Now years ago we would have said, oh, my goodness, 610 00:26:50,680 --> 00:26:54,280 Speaker 3: that's so expensive. But potato chips over all, whether it's 611 00:26:54,320 --> 00:26:57,440 Speaker 3: normal white potato, whether it's potato gems, hash browns, they've 612 00:26:57,440 --> 00:26:59,680 Speaker 3: just gone up in price. Like everything in the supermarket, 613 00:26:59,680 --> 00:27:02,399 Speaker 3: they've gone up in price. So five dollars four frozen 614 00:27:02,480 --> 00:27:05,879 Speaker 3: chips is very normal these days, unfortunately. And if we 615 00:27:05,960 --> 00:27:09,320 Speaker 3: look at the ingredients, they're pretty good sushi. So the 616 00:27:09,359 --> 00:27:12,800 Speaker 3: first ingredient is sweet potato at ninety three percent, which 617 00:27:12,840 --> 00:27:15,560 Speaker 3: is excellent. I think the aldi ones were high eighties 618 00:27:15,600 --> 00:27:17,600 Speaker 3: and I thought, oh, that was actually pretty good. And 619 00:27:17,640 --> 00:27:19,159 Speaker 3: then the rest of it is just the batter, so 620 00:27:19,160 --> 00:27:21,000 Speaker 3: it has a little bit of a light coating on them, 621 00:27:21,000 --> 00:27:23,560 Speaker 3: which makes them quite enjoyable as well. And the batter 622 00:27:23,640 --> 00:27:27,359 Speaker 3: is made up of rice flour, corn starch, mineral salt, 623 00:27:27,480 --> 00:27:30,080 Speaker 3: thickener and a little bit of canola wheel and that 624 00:27:30,200 --> 00:27:33,000 Speaker 3: sort of seven percent battered ninety three percent potato, and 625 00:27:33,040 --> 00:27:35,240 Speaker 3: that is really really ideal in a little bit of 626 00:27:35,280 --> 00:27:37,439 Speaker 3: sort of like a battered chip because you get you know, 627 00:27:37,480 --> 00:27:41,320 Speaker 3: you're getting an enjoyment factor from that, like they crispen 628 00:27:41,440 --> 00:27:43,119 Speaker 3: up a lot more as well, and the fact that 629 00:27:43,200 --> 00:27:46,760 Speaker 3: it's still majority based sweet potato is really ideal. So 630 00:27:46,840 --> 00:27:50,240 Speaker 3: per one hundred grams, about six hundred and thirty kilodeles, 631 00:27:50,240 --> 00:27:53,760 Speaker 3: which is roughly one hundred and fifty cows. So protein wise, 632 00:27:53,880 --> 00:27:56,080 Speaker 3: is just less than a gram of protein per serve, 633 00:27:56,119 --> 00:27:57,840 Speaker 3: which we would expect being in that this is a 634 00:27:57,840 --> 00:28:00,560 Speaker 3: car based product, not a protein based product. Fat we've 635 00:28:00,560 --> 00:28:03,560 Speaker 3: got seven point nine grams a serve, with saturated being 636 00:28:03,560 --> 00:28:05,960 Speaker 3: on eight point seven, so very low saturated bat which 637 00:28:05,960 --> 00:28:09,320 Speaker 3: is good. Carbohydrates sixteen point seven grams of a serve, 638 00:28:09,400 --> 00:28:12,760 Speaker 3: so that's about roughly a serving of carbohydrates, so that's 639 00:28:12,760 --> 00:28:15,760 Speaker 3: really good. It's equivalent to about a slice of bread 640 00:28:15,840 --> 00:28:18,480 Speaker 3: or a piece of fruit roughly the same, which is good. 641 00:28:18,480 --> 00:28:21,159 Speaker 3: We want some carbohydrates in our meal, sugar wires, and 642 00:28:21,200 --> 00:28:23,680 Speaker 3: this is all naturally occurring. There's no added sugars in here. 643 00:28:23,840 --> 00:28:27,200 Speaker 3: Eight point nine grams of sugar. Dietary fiber is four 644 00:28:27,200 --> 00:28:29,800 Speaker 3: point eight grams, which is excellent. We really like that. 645 00:28:30,200 --> 00:28:33,000 Speaker 3: And sodium is forty eight grams per serving, which is 646 00:28:33,000 --> 00:28:35,399 Speaker 3: incredibly low, and they've added a little bit of salt 647 00:28:35,440 --> 00:28:38,560 Speaker 3: in their purely just from a taste perspective, so ingredient 648 00:28:38,600 --> 00:28:41,880 Speaker 3: wise and nutrition wise, I really really like these. They 649 00:28:41,920 --> 00:28:44,520 Speaker 3: taste great, and yeah, I just think that there are 650 00:28:44,520 --> 00:28:46,640 Speaker 3: top products and I would definitely recommend them. I have 651 00:28:46,680 --> 00:28:49,200 Speaker 3: a lot of my clients who love supertato chips and 652 00:28:49,240 --> 00:28:52,440 Speaker 3: these are absolutely the best that I've found on the market, 653 00:28:52,520 --> 00:28:54,880 Speaker 3: unless anyone else can find any better. And they're au 654 00:28:54,880 --> 00:28:56,120 Speaker 3: strain made as well, which we like. 655 00:28:56,480 --> 00:28:59,080 Speaker 1: That is really good actually, because a few months ago 656 00:28:59,200 --> 00:29:02,640 Speaker 1: we talked about this strong Roots range and they're delicious, 657 00:29:02,720 --> 00:29:05,520 Speaker 1: but they are important. They're from I think, is it. 658 00:29:05,560 --> 00:29:08,080 Speaker 1: I think they're Irish, so to have an Australian product, 659 00:29:08,080 --> 00:29:11,760 Speaker 1: it's fantastic and I agree anything over ninety percent in 660 00:29:11,800 --> 00:29:14,560 Speaker 1: the freezer aisle is really strong nutritionally. And let's hope 661 00:29:14,560 --> 00:29:16,560 Speaker 1: that Coals keep them out there, because a little while 662 00:29:16,600 --> 00:29:20,480 Speaker 1: ago we had some great steak style potato fries that 663 00:29:20,520 --> 00:29:22,600 Speaker 1: were really good quality and they ended up getting deleted. 664 00:29:22,960 --> 00:29:25,480 Speaker 1: And the good thing as well about Coals and home 665 00:29:25,520 --> 00:29:29,280 Speaker 1: brand products is that they're relatively cost effective compared to 666 00:29:29,320 --> 00:29:32,080 Speaker 1: some of the others, like that's five dollars per seven 667 00:29:32,200 --> 00:29:35,360 Speaker 1: fifty grams, which like you would get I would hope 668 00:29:35,360 --> 00:29:37,240 Speaker 1: to get two or three meals out of a packet 669 00:29:37,240 --> 00:29:39,560 Speaker 1: that size with the family, So they end up being 670 00:29:39,640 --> 00:29:43,120 Speaker 1: very cost effective too. So grete find out there, and 671 00:29:43,280 --> 00:29:44,840 Speaker 1: you know, for all the people listening who would say, 672 00:29:44,840 --> 00:29:47,520 Speaker 1: just make your own, because we do get that feedback now. 673 00:29:47,560 --> 00:29:49,760 Speaker 1: Of course, if you have time and you want to 674 00:29:49,760 --> 00:29:52,080 Speaker 1: cut your own sweet potato fries, absolutely go for it. 675 00:29:52,120 --> 00:29:54,440 Speaker 1: That's always going to be better with some extra vergin 676 00:29:54,480 --> 00:29:57,320 Speaker 1: olive oil or some avocado oil in the air fryer 677 00:29:57,440 --> 00:29:59,520 Speaker 1: in the oven. But I think in this day and 678 00:29:59,560 --> 00:30:02,520 Speaker 1: age with women, we are just so time poor and 679 00:30:02,720 --> 00:30:05,600 Speaker 1: there's no need to feel guilty about buying pre cut, 680 00:30:05,680 --> 00:30:07,760 Speaker 1: pre made vegetables and salad if it means that it's 681 00:30:07,800 --> 00:30:10,120 Speaker 1: easier for you to get the family to eat more 682 00:30:10,160 --> 00:30:10,720 Speaker 1: fresh food. 683 00:30:10,760 --> 00:30:12,560 Speaker 2: So get rid of that guilt straight away. There's nothing 684 00:30:12,560 --> 00:30:13,800 Speaker 2: to feel guilty about. 685 00:30:14,200 --> 00:30:17,560 Speaker 1: All right, Leanne Well on that note, a question coming 686 00:30:17,600 --> 00:30:22,560 Speaker 1: through on our Instagram about cold pressed juices, because particularly 687 00:30:22,560 --> 00:30:25,480 Speaker 1: coming into what we call diet season, there's a lot 688 00:30:25,480 --> 00:30:28,479 Speaker 1: of juice products around in terms of juice cleanses and 689 00:30:28,600 --> 00:30:32,000 Speaker 1: even in stores and cold pressed juices seem to be 690 00:30:32,360 --> 00:30:35,400 Speaker 1: marketers as this boutique product, and they can retail for 691 00:30:35,440 --> 00:30:37,320 Speaker 1: as much as eight to ten dollars for a bottle 692 00:30:37,360 --> 00:30:41,400 Speaker 1: of juice, which is so expensive. So my, you know, 693 00:30:41,560 --> 00:30:43,240 Speaker 1: I don't know, we haven't discussed this. I don't know 694 00:30:43,240 --> 00:30:45,320 Speaker 1: if you're going to agree with me, but I just 695 00:30:45,360 --> 00:30:49,080 Speaker 1: think that a fresh juice. You know, cold pressing is 696 00:30:49,120 --> 00:30:52,280 Speaker 1: a processing technique that will minimize heat damage to juice. 697 00:30:52,840 --> 00:30:56,120 Speaker 1: But I wouldn't be overly stressed if it wasn't cold 698 00:30:56,120 --> 00:30:58,000 Speaker 1: press like I think it was one hundred percent juice. 699 00:30:58,000 --> 00:31:00,160 Speaker 1: And keep in mind that as a dietitian, when the 700 00:31:00,160 --> 00:31:02,680 Speaker 1: biggest fans of fruit juice, we're generally much bigger fans 701 00:31:02,680 --> 00:31:05,520 Speaker 1: of vegetable juice. But if a client was using a 702 00:31:05,640 --> 00:31:08,160 Speaker 1: vegetable juice that wasn't cold pressed, I wouldn't freak out 703 00:31:08,200 --> 00:31:08,600 Speaker 1: about it. 704 00:31:08,640 --> 00:31:10,040 Speaker 2: I don't know, what do you think. 705 00:31:10,360 --> 00:31:12,280 Speaker 3: I actually dove into the research a little bit with 706 00:31:12,360 --> 00:31:13,760 Speaker 3: the Susie there you go lean. 707 00:31:13,880 --> 00:31:14,720 Speaker 2: Very good preparation. 708 00:31:14,880 --> 00:31:16,280 Speaker 3: So I was a bit later I was prepping for 709 00:31:16,320 --> 00:31:18,800 Speaker 3: the podcast. You know, I will say that bottom line, 710 00:31:18,800 --> 00:31:22,160 Speaker 3: there is really no significant health benefits between boats. But 711 00:31:22,200 --> 00:31:24,920 Speaker 3: there are two types of juices commercially on the market. 712 00:31:24,920 --> 00:31:27,720 Speaker 3: So there's this what we call the centrifugal type of juice, 713 00:31:27,720 --> 00:31:30,400 Speaker 3: and that's what most commercial juices are based off. And 714 00:31:30,440 --> 00:31:33,000 Speaker 3: that's where the big juices will grind up the fruit 715 00:31:33,000 --> 00:31:35,000 Speaker 3: and veggies into like a pulp. They use this really 716 00:31:35,120 --> 00:31:37,520 Speaker 3: high speed spinning action and there's a bit of a 717 00:31:37,520 --> 00:31:40,320 Speaker 3: cutting blade and it basically cuts the fruit and that's 718 00:31:40,360 --> 00:31:42,720 Speaker 3: what separates the juice from the solid part of it, 719 00:31:42,760 --> 00:31:44,320 Speaker 3: and that's how they end up with the juice as 720 00:31:44,320 --> 00:31:47,320 Speaker 3: a byproduct. This blade basically cuts through all the fruit 721 00:31:47,360 --> 00:31:50,280 Speaker 3: and veggies Compared to a new cold pressed juice. They 722 00:31:50,360 --> 00:31:53,960 Speaker 3: essentially crush and press the fruit and veggies between two 723 00:31:54,000 --> 00:31:56,360 Speaker 3: metal plates. They do it a lot slower and it's 724 00:31:56,440 --> 00:31:59,440 Speaker 3: able to obtain a lot more juice as possible, which 725 00:31:59,520 --> 00:32:01,760 Speaker 3: you know, prepa bons of cold prest juicing will say 726 00:32:01,760 --> 00:32:04,760 Speaker 3: that that then retains more of the vitamins and the 727 00:32:04,840 --> 00:32:07,640 Speaker 3: minerals as well, and sometimes it's a lot more fresh 728 00:32:07,640 --> 00:32:09,840 Speaker 3: because it tends to be done at the point of sale. 729 00:32:09,880 --> 00:32:11,960 Speaker 3: Like a lot of companies will cold press juice and 730 00:32:12,000 --> 00:32:13,640 Speaker 3: then you know people will have it that day or 731 00:32:13,720 --> 00:32:16,000 Speaker 3: the next day. But when you actually look at the 732 00:32:16,000 --> 00:32:19,960 Speaker 3: bulk of the research, the nutritional quality between both juices 733 00:32:20,000 --> 00:32:22,160 Speaker 3: in the research was found to be the same. So 734 00:32:22,480 --> 00:32:24,600 Speaker 3: if you were looking at you know, a little bit 735 00:32:24,640 --> 00:32:27,080 Speaker 3: of fiber, or some vitamins and minerals, some vitamin C, 736 00:32:27,320 --> 00:32:29,800 Speaker 3: that sort of thing, the research was actually the same 737 00:32:29,840 --> 00:32:33,600 Speaker 3: from a nutritional quality perspective. So like you, I wouldn't 738 00:32:33,600 --> 00:32:35,360 Speaker 3: be concerned if my client wanted a bit of juice. 739 00:32:35,360 --> 00:32:37,920 Speaker 3: I wouldn't say, oh, make sure it's cold press like 740 00:32:38,000 --> 00:32:40,280 Speaker 3: I might say if somebody was buying olive oil, I'd say, 741 00:32:40,320 --> 00:32:42,600 Speaker 3: make sure it's extra virgin olive oil. We don't just 742 00:32:42,640 --> 00:32:44,560 Speaker 3: want olive oil or a blend of olive oil. We 743 00:32:44,600 --> 00:32:47,400 Speaker 3: want extra virgin olive oil because we know that there's 744 00:32:47,440 --> 00:32:51,160 Speaker 3: the research and benefits behind extra virgin. So with juice, 745 00:32:51,200 --> 00:32:53,719 Speaker 3: like you, I don't strongly encourage it. But given that 746 00:32:53,800 --> 00:32:55,840 Speaker 3: it is warming up and the weather's getting a bit hotter, 747 00:32:56,000 --> 00:32:58,840 Speaker 3: like Brisbane was thirty degrees the other day in early 748 00:32:58,880 --> 00:33:01,800 Speaker 3: october's crazy. I nearly had to turn my egcorn on 749 00:33:01,880 --> 00:33:04,160 Speaker 3: in October. So it's heating up and a lot of 750 00:33:04,200 --> 00:33:06,640 Speaker 3: people are looking for something, you know, other than just 751 00:33:06,680 --> 00:33:08,800 Speaker 3: a bit of water if they're going out. But I 752 00:33:08,880 --> 00:33:11,720 Speaker 3: really can't justify spending ten twelve dollars for a cold 753 00:33:11,800 --> 00:33:13,880 Speaker 3: press juice, And if I did, i'd want to share 754 00:33:13,880 --> 00:33:15,560 Speaker 3: it with a friend and add a little bit of soda, 755 00:33:15,600 --> 00:33:17,560 Speaker 3: water or something just to make it go that little 756 00:33:17,600 --> 00:33:20,080 Speaker 3: bit further. But I certainly wouldn't be ordering it in 757 00:33:20,080 --> 00:33:23,560 Speaker 3: by the truck load just because it is improved nutritionally. 758 00:33:23,600 --> 00:33:25,320 Speaker 3: So that's pretty much the bottom line is if you 759 00:33:25,440 --> 00:33:28,360 Speaker 3: like juice, juice it yourself, or eat a whole piece 760 00:33:28,360 --> 00:33:30,320 Speaker 3: of fruit because you need to get more of the fiber. 761 00:33:30,520 --> 00:33:32,800 Speaker 3: It's a lower glacimic index if you're eating a whole 762 00:33:32,840 --> 00:33:35,520 Speaker 3: piece of fruit, and it's a lot more satiating as well. 763 00:33:35,800 --> 00:33:38,360 Speaker 3: But yeah, if you like juice, best to do it yourself. 764 00:33:38,440 --> 00:33:40,840 Speaker 3: If not sure, you can use cold press juices, but 765 00:33:40,880 --> 00:33:44,640 Speaker 3: don't kid yourself. They're not significantly better than a normal 766 00:33:44,680 --> 00:33:47,320 Speaker 3: supermarket based juice. We just want to ensure that whichever 767 00:33:47,360 --> 00:33:49,760 Speaker 3: type you do choose has no added sugar in there, 768 00:33:49,800 --> 00:33:52,600 Speaker 3: because the fruit itself is already adding then naturally sugar 769 00:33:52,640 --> 00:33:54,960 Speaker 3: in there. We don't actually want any added sugar into 770 00:33:55,040 --> 00:33:55,600 Speaker 3: that as well. 771 00:33:56,040 --> 00:33:56,840 Speaker 2: Yeah, very true. 772 00:33:56,880 --> 00:34:00,520 Speaker 1: And I think we've spoken recently about the health promoting juices, 773 00:34:00,560 --> 00:34:03,640 Speaker 1: which are the really high antio accident pomegranate and blueberrie juices, 774 00:34:03,920 --> 00:34:08,120 Speaker 1: But in general a juice, I really prefer the largely 775 00:34:08,200 --> 00:34:11,080 Speaker 1: veggie based juices which aren't overly palatable. But you know, 776 00:34:11,120 --> 00:34:13,160 Speaker 1: ten dollars At our local coffee shop they do a 777 00:34:13,160 --> 00:34:15,920 Speaker 1: beautiful beet root based juice, but it's like ten dollars, 778 00:34:15,960 --> 00:34:19,000 Speaker 1: it's not insignificant. So then, of course making your own 779 00:34:19,000 --> 00:34:21,120 Speaker 1: can be a bit messy. So yeah, I think it's 780 00:34:21,160 --> 00:34:23,200 Speaker 1: good to be aware of sometimes where you might be 781 00:34:23,200 --> 00:34:25,680 Speaker 1: paying a lot more for things that are not necessarily 782 00:34:25,760 --> 00:34:27,719 Speaker 1: have to Everyone work out, of course their own budgets, 783 00:34:27,719 --> 00:34:30,719 Speaker 1: but yeah, you've got to sort of not always think 784 00:34:30,760 --> 00:34:33,759 Speaker 1: that throwing money will give you superior nutritional properties or 785 00:34:33,920 --> 00:34:37,160 Speaker 1: that are worth that extra money, all rightly, and well, 786 00:34:37,200 --> 00:34:39,000 Speaker 1: that brings us to the end of the nutrition couch 787 00:34:39,000 --> 00:34:41,239 Speaker 1: for another week. Please keep telling your friends about us, 788 00:34:41,239 --> 00:34:42,960 Speaker 1: and if you haven't seen it already, we've got a 789 00:34:43,000 --> 00:34:45,960 Speaker 1: new book out, Reset Nourish Burn, which contains all the 790 00:34:45,960 --> 00:34:49,080 Speaker 1: information you need to reset your mindset, learn how to 791 00:34:49,120 --> 00:34:52,759 Speaker 1: nourish your body and if interested burn fat effectively with 792 00:34:52,840 --> 00:34:55,600 Speaker 1: twenty five of our recipe, so you find that online, 793 00:34:55,760 --> 00:34:57,600 Speaker 1: also in an audible form if you're looking for something 794 00:34:57,640 --> 00:34:59,680 Speaker 1: to listen to over the summer break. And we will 795 00:34:59,680 --> 00:35:02,399 Speaker 1: see you next Wednesday for a regular episode drop. 796 00:35:02,560 --> 00:35:04,399 Speaker 2: Have a great week, catch you guys next week.