Speaker 1: Do you know what a portion of cheese is or avocado?
Speaker 1: Or do you know how much meat that you have
Speaker 1: at lunch or at dinner.
Speaker 2: While many of.
Speaker 1: Us listening to The Nutrition Couch will eat pretty healthy,
Speaker 1: the truth is that it is exceptionally easy to eat
Speaker 1: just a little bit more of our favorite foods, and
Speaker 1: it's these portions that tend to gradually increase over time,
Speaker 1: adding up to hundreds of extra calories many of us
Speaker 1: do not need. On today's episode of The Nutrition Couch,
Speaker 1: we chat all things portion control and the tricks that
Speaker 1: Leanne and I use to give you all the foods
Speaker 1: that you love, but in the right portions.
Speaker 2: Hi, I'm Susie.
Speaker 1: Burrow and I'm Leanne Wud and together we bring you
Speaker 1: The Nutrition Couch, the weekly podcast that keeps you up
Speaker 1: to date on everything you need to know in the
Speaker 1: world of nutrition. As well as portions, we chat the
Speaker 1: importance of changing up your exercise regime as you move
Speaker 1: through the lifespan.
Speaker 2: Leanne has found a super clean sweet.
Speaker 1: Potato chip you are going to love, and our listener
Speaker 1: question is all about cold press juices. So Leanne, they
Speaker 1: see clients as you do, and every so often I'll
Speaker 1: ask a client rather than sending me a food diary,
Speaker 1: which sometimes it is controversial because people think food diaries
Speaker 1: are a very authoritarian approach, But rather we tend to
Speaker 1: use them to give insight into eating behavior and really
Speaker 1: look at what's going on, because you can describe in
Speaker 1: the morning a couple of pieces of toast with veggimite,
Speaker 1: and that could be a tiny couple of high protein
Speaker 1: bits of toast with no butter to a jumbo slice
Speaker 1: of sour dough laden with butter. So sometimes a diary
Speaker 1: can be helpful in terms of mindfulness around what people
Speaker 1: are eating. But even more specifically, sometimes I will ask
Speaker 1: for photographs from my comments if I'm not quite sure
Speaker 1: what's going on, and they'll just describe to me a meal.
Speaker 1: If I have a look at the photo, it tells
Speaker 1: me so much more about what's going on. And in particular,
Speaker 1: the thing that routinely comes up is portions. And the
Speaker 1: three probably key areas that spring to mind straight away
Speaker 1: or four are avocado, cheese, chocolate, or actually I do
Speaker 1: mean to say chocolate. It just came off my tongue
Speaker 1: about alcohol. And then the portions of protein. So you know,
Speaker 1: for example, if I have a client describing a palm
Speaker 1: size piece of meat, it doesn't necessarily describe how thick
Speaker 1: that is or the cut, whether it's lean or In
Speaker 1: the case of avocado, you can have a tiny avocado
Speaker 1: and a client might sayy eight a half, but you
Speaker 1: can have a jumbo one and they've eaten a quarter.
Speaker 2: It's almost like an entire one.
Speaker 1: So I thought it was just a good time, particularly
Speaker 1: coming into the silly season where there's huge amounts of
Speaker 1: food around, to take a look at portions, because portions
Speaker 1: are relevant because it often means that you can have
Speaker 1: your favorite foods but just be a lot more mindful
Speaker 1: about how much you're serving. And then we have the
Speaker 1: capacity to what we call calorie shave, which is where
Speaker 1: you're just taking off little bits here and there and
Speaker 1: you may not even notice. So, for example, on your
Speaker 1: dinner plate, if you fill it with three quarters salad
Speaker 1: and vege, you would naturally eat a lot less meat,
Speaker 1: as opposed to if you're having you know, putting the
Speaker 1: meat on first and it's already a set portion. So
Speaker 1: I certainly am not a dietician who recommends clients be
Speaker 1: weighing things and measuring, but I think it is good
Speaker 1: to have a reference point with the foods that are
Speaker 1: slipping in. And another classic example is making a salad
Speaker 1: and putting in avocado and feta, cheese and oil, Whereas
Speaker 1: if you want to have all three, you've really got
Speaker 1: to put a very small amount of fetter and really
Speaker 1: crumble it down, or use shave cheese rather than sliced
Speaker 1: cheese because you'll use less, and be really mindful of
Speaker 1: how much of that oil you're pouring, because we taught
Speaker 1: on cooking shows to do what I call a Jamie
Speaker 1: Oliver pour of olive oil. And whilst it's good for us,
Speaker 1: it's certainly really dense in calories, and you do have
Speaker 1: to be mindful when we're trying to keep a calorie
Speaker 1: deficit or even prevent weight gain of those portions of
Speaker 1: those little extras that can really add up.
Speaker 3: Yeah. Absolutely, And when you said chocolate, I was like, oh,
Speaker 3: leave chocolate alone. My big one, though, I find a
Speaker 3: lot of people's struggle with myself included, is potato. Potato
Speaker 3: in any form, so mostly though chips, wedges or like
Speaker 3: potato crisps, you know, from like a packet. I just
Speaker 3: find that if we go to say a pub for example,
Speaker 3: and we might get a classic chicken palm. We might
Speaker 3: even just get something that's fairly lean. We might get
Speaker 3: an I fill it with some broccolini or something on
Speaker 3: the side. The serving of chips is genuinely the issue
Speaker 3: for a lot of people if they're trying to lose weight.
Speaker 3: If you're not trying to lose weight, look, your budget
Speaker 3: is probably a lot higher. But you know, if your
Speaker 3: goal is true fat loss, and then you're getting a
Speaker 3: two fifty gram I feel it. Plus you're getting some
Speaker 3: greens on the side, that's wonderful. But even too fifty
Speaker 3: grams for some smaller people could be too much, but
Speaker 3: it could be too much protein then if you're adding
Speaker 3: on like a creamy sauce to that. And honestly, cafes
Speaker 3: and pubs will use more chips than they do vegetables
Speaker 3: because it's much cheaper. It's far cheaper, particularly because they
Speaker 3: cook it in not so great oil. So it's far
Speaker 3: cheaper to give someone more potato chips than it is
Speaker 3: to give them more broccolini or more carrots or more mushrooms.
Speaker 3: So you'll always get more chips, particularly if you are
Speaker 3: eating out of those pub style places. So I often
Speaker 3: was said to my clients, like, if you want, you
Speaker 3: can share a bigger style rup, like a three hundred
Speaker 3: gramd rop. You can share that, share half the chipper's
Speaker 3: and then grab an extra salad and split that between
Speaker 3: a friend as well. Sometimes that can be a good idea,
Speaker 3: just to give people a reference of veggies, because it's
Speaker 3: all well and good to say, all right, let's cut
Speaker 3: down our portions of avocados and oils and potato chips
Speaker 3: and meat. But then I think that that gets a
Speaker 3: lot of us into that negative mindset where sometimes I
Speaker 3: have clients say, well, you know, what can I have?
Speaker 3: Or I feel like we're just cutting down on everything,
Speaker 3: and it's like, that is the point in a calorie deficit.
Speaker 3: To lose weight, we need to cut down or shave
Speaker 3: off some of those calories, but we certainly want things
Speaker 3: that we can focus on and add more in. So
Speaker 3: in terms of a standard server of vegetables, the guidelines
Speaker 3: are five plus serves of vegetables or salads a day.
Speaker 3: The kicker here is that nearly ninety five percent of
Speaker 3: Australians don't eat enough. I have so many clients and
Speaker 3: say I eat tons of veggies and then when I
Speaker 3: really get them onto the right portions are like, oh wow,
Speaker 3: I thought I ate enough, but I really didn't. So
Speaker 3: a server of vegetables is about seventy five grams give
Speaker 3: or dake. That looks like about half a cup of
Speaker 3: cooked vegetables, so half a cup of pumpkin, half a
Speaker 3: cup of carrots, broccoli. That's one serving you need five
Speaker 3: plus a day. Or half a cup of beans or
Speaker 3: las games or pulses, so canned beans, lentils, chickpeas, or
Speaker 3: a cup of green like mixed leaves, salads, kale, lettuce,
Speaker 3: that sort of thing. So you might have two cups
Speaker 3: of salad greens, half a cup of broccoli, half a
Speaker 3: copper carrots, half a cup of spinach, and you're still
Speaker 3: not at your daily total, which is why Susie and
Speaker 3: I are stressing to put more veggies into your lunches
Speaker 3: and also your dinners, particularly if you're not such a
Speaker 3: huge fan of vegetables. So that's a standard serving of veggies.
Speaker 3: When it comes to fruit, as standard serving is about
Speaker 3: one hundred and twenty to one hundred and fifty grams,
Speaker 3: so that looks like two smaller pieces of fruit might
Speaker 3: be two apricots, two plums or two kiwi fruits, or
Speaker 3: a medium sized fruits so an apple, banana or an orange,
Speaker 3: or if you're looking at like fruits are a little
Speaker 3: chopped up fruit, it's roughly a cup of fruit. That's
Speaker 3: a standard serving of fruit. And we are told to
Speaker 3: aim for about two serves of fruit to day, and no,
Speaker 3: they're not interchangeable. If you don't like veggies, you can't
Speaker 3: have five serves of fruit and two serves of veggies.
Speaker 3: You need to stick at around the two servings of
Speaker 3: fruit and five servings and vegetables a day. So portions
Speaker 3: matter for the high calorie foods when we're trying to
Speaker 3: lose weight, but also we need to get in enough
Speaker 3: of the good stuff as well. And I often find
Speaker 3: that if you're focusing on adding more fresh fruit and
Speaker 3: vegetaes into your diet, the other things will naturally decrease anyway.
Speaker 1: True, true, And I think the other one that springs
Speaker 1: to mind that we did a media story on it
Speaker 1: several years ago and it went really well, is what
Speaker 1: is a serve of hot chips? And this is relevant
Speaker 1: because I can't tell you of all the food dies
Speaker 1: that come through how many times a week I would
Speaker 1: see a comment like had a few chips, went to
Speaker 1: the pub and had a few chips off my kid's plate,
Speaker 1: Like hot chips come into our diet so often. And
Speaker 1: you were describing in terms of the oil quality, and
Speaker 1: I think I always say, if it's an amazing fry,
Speaker 1: I enjoy it. But in many cases they've sat there
Speaker 1: for ages, they're cold, they're not always the best quality potato.
Speaker 2: But do you know how many is a serve lean?
Speaker 2: How many?
Speaker 3: I generally said in my clients, And it's shocking about
Speaker 3: eight about you know, seven at eighth is about a
Speaker 3: serving size. And if you did get a standard palmi
Speaker 3: or an I fill it with chips and veggies, you
Speaker 3: would probably have fifteen to twenty chips on your plate
Speaker 3: at least. And if you are having those smaller little
Speaker 3: French fry ones like McDonald's, it's probably more like, you know,
Speaker 3: twelve to fifteen, but it's those thigger kind of pubstyle chips.
Speaker 3: And if you're having wedges, it's probably more like fital six.
Speaker 1: Yeah, So that's always whenever they come to my plate.
Speaker 1: If I'm out at a pum, I'll actually take them
Speaker 1: off so you can either be super strong and ask
Speaker 1: for them not to be served and actually ask for
Speaker 1: salad to replace it, or you've got to get rid
Speaker 1: of them off the plate because you'll keep nibbling and
Speaker 1: before you know it. So that number eight to ten
Speaker 1: is over one hundred calories and over ten grams of fat.
Speaker 1: So it's certainly adding that carbohydrate component to a meal.
Speaker 1: So if you're having fried shit sel or another fried food,
Speaker 1: you can see it. It really adds up. So I think,
Speaker 1: particularly coming into silly season where we're eating out a
Speaker 1: lot and socializing, be really mindful of those little extras
Speaker 1: slipping in, particularly the hot chips when you're eating out,
Speaker 1: and if the goal is to really not eat them,
Speaker 1: you've got to have a rule in it, because two
Speaker 1: or three or four or five off the kid's plate,
Speaker 1: and then all of a sudden, you've had an extra
Speaker 1: hundred plus calories and ten grams of fat. And they're
Speaker 1: those little extras that really derail us, and it's a
Speaker 1: bad habit, I think, So just be mindful of how
Speaker 1: often that is slipping in. I think I already said
Speaker 1: I tend to encourage if people love a bit of
Speaker 1: flavor through things using things like a grated cheese or
Speaker 1: a shaved cheese, or buying one of those cheese shavers,
Speaker 1: because if you buy sliced cheese, they're quite heavy slices.
Speaker 1: You're getting fifteen twenty grams per slice, whereas a slice
Speaker 1: of light yasberg. All those thinner ones you can get
Speaker 1: in branded varieties from wilies and coals or only ten grams.
Speaker 1: So that's another way to they're a lot lot thinner
Speaker 1: and they are smaller. But with cheese often you just
Speaker 1: need a little grating or shaving of parmesan and you
Speaker 1: get all the flavor for a lot less. So that's
Speaker 1: a great way. I think using about stomach vinegar through
Speaker 1: addressing will give it some moisture or even a marinated
Speaker 1: fetter where you'll use a couple of cubes and then
Speaker 1: get the moisture so you don't necessarily need to add
Speaker 1: lashings of oil as well. And then with the avocado,
Speaker 1: you know, go for smaller variet of things, you know,
Speaker 1: go for kiss size or smaller avocados, because then you
Speaker 1: will and spread really thin and like chunking it up
Speaker 1: on the toast is adding one hundred plus calories already
Speaker 1: to the actual meal.
Speaker 2: And I think.
Speaker 1: The other one that springs to mind when eating out
Speaker 1: is slices of sour dough. Now, sour dough is probably
Speaker 1: not the healthiest bread, a white sour dough. Sure, if
Speaker 1: you get a rye or a whole grain sour dough
Speaker 1: it can be. But the white sour dough, even though
Speaker 1: it might have a lower GI, it's still massive. It's
Speaker 1: still forty to fifty grams of carbohydrate minimum perserve, which
Speaker 1: is double the carbohydrate of a dense grain bread like
Speaker 1: a bergen. And as such, one slice is definitely two serves,
Speaker 1: so you actually someone's even want to cut that in half. So,
Speaker 1: you know, something controversial ideal, and people who don't like
Speaker 1: food waste don't like it. But if I'm having a
Speaker 1: bread roll, I'll always take the middle out an animal.
Speaker 1: You can give it to someone else. You could use
Speaker 1: it and hold it for bread crumbs and make that later.
Speaker 1: But then I'll be able to get more salad and
Speaker 1: more protein into a bread roll.
Speaker 2: So there's some little ideas.
Speaker 1: I think going to chocolate, and I know we don't
Speaker 1: want to necessarily touch chocolate, but a serve of chocolate
Speaker 1: is two or three, whereas you know, it really is
Speaker 1: calorie dense, and that's why buying individual portions works. Well,
Speaker 1: that's why the AUDI which gives you an individual portion
Speaker 1: which is a little bit bigger than ideally. Is it
Speaker 1: one hundred cal I think they're more like one fifty
Speaker 1: per serve, but at least it's portion control. So keep
Speaker 1: an eye on those individual blocks.
Speaker 2: Is that right?
Speaker 1: Is that it's fifty grams because I think there's four
Speaker 1: in the hundred grand block.
Speaker 3: I feel like they're closer to maybe in one eighty
Speaker 3: or two hundred. But they're really good. They're good portions,
Speaker 3: and I think as long as it's accounted for throughout
Speaker 3: your day, like it's absolutely okay, But.
Speaker 2: It is more than a recommended portion of chocolate fifty grams.
Speaker 3: Yeah, it is. Yeah, But I feel like the quality
Speaker 3: of the chocolate's really good. And sometimes I'll go and
Speaker 3: i'll wrap on it. I don't even have the whole thing,
Speaker 3: like I feel like because it is good quality, it's rich,
Speaker 3: it's satisfying. Sometimes I'll just have half and I feel
Speaker 3: really satisfied. Other days I'll have the whole thing. So
Speaker 3: I feel like, as long as the chocolate is good
Speaker 3: quality and it's something that you truly enjoy, you'll always
Speaker 3: eat far less than what you intended to as well.
Speaker 1: But I think it is good to start with their
Speaker 1: recommended portion because if you open a block of cabrits,
Speaker 1: it's so easy to have another bit. Because remember that
Speaker 1: very sweet chocolate will drive appetite to look for more
Speaker 1: and more. It's that sugar and intense sweetness of milk
Speaker 1: chocolate that drives the brain to keep eating, whereas the
Speaker 1: benefit of a dark chocolate, which is more bitter, is
Speaker 1: that it won't spike that drive to keep eating it.
Speaker 1: So it is helpful with portion control, but it depends.
Speaker 1: Everyone's different. I've got clients you can have a square
Speaker 1: or two of lint, no problem, and I've got clients
Speaker 1: without a doubt I cannot have a block of chocolate
Speaker 1: in the house and have to limit and prefer a
Speaker 1: portion control bar of something because they know and everyone's different,
Speaker 1: and that builds over time. But I do think it's
Speaker 1: also worth, like you describe, really keeping in mind what
Speaker 1: you're craving and what you're feeling like, rather than I'm
Speaker 1: allowed to have, which sort of lends itself to that
Speaker 1: mindless over eating, rather than really leaning into what you're
Speaker 1: feeling like. So in all those examples, whether it's cheese,
Speaker 1: whether it's hot chips, whether it's chocolate, it's really important
Speaker 1: that it's actually what you're feeling like, rather than just
Speaker 1: it's there, I'm going to eat it. And in many
Speaker 1: cases we don't even feel like it, but we're eating
Speaker 1: it because it's there and in an easy reach, which
Speaker 1: is why some of the easiest times to not order it,
Speaker 1: or not have it on the plates, or keep the
Speaker 1: kids food away from yours if you know that you're
Speaker 1: constantly snacking on kids leftovers and extras that you know
Speaker 1: are just crossing your path you wouldn't have had otherwise.
Speaker 3: Alrighty, Well, our next segment, Susie, is all about exercise.
Speaker 3: I was talking to a friend who's a very well
Speaker 3: known exercise physiologist, and we were talking about the type
Speaker 3: of training and are saying, look, I'm really into my weights,
Speaker 3: I'm trying to lived a bit heavier, I'm really making
Speaker 3: some good progress this year, saying how proud I was,
Speaker 3: and she was like, that's great, particularly in your thirties,
Speaker 3: and she's like, it's something that a lot of people
Speaker 3: don't start doing until later, or they do it really early,
Speaker 3: but thirties is where you want to build the foundation.
Speaker 3: And it got me thinking about talking about exercise for
Speaker 3: the decades because I've written an article before. It was
Speaker 3: many years ago, I think it was for WHO magazine,
Speaker 3: and I talked about nutrition through the decades, and I thought,
Speaker 3: you know what, it'd be a really great topic to
Speaker 3: talk about exercise through the decades. So starting off in
Speaker 3: our twenties, and I know the bulk of our listeners
Speaker 3: are probably in their thirties or forties. Well we do know,
Speaker 3: we've surveyed our listeners. But for some of our young
Speaker 3: ones out there in our twenties, these are your you know,
Speaker 3: like your prime years physically speaking, right, so you in
Speaker 3: your best pick physical conditions. So what you really want
Speaker 3: to focus on is getting into a great routine and
Speaker 3: habit with exercise. So you want to set yourself up
Speaker 3: for the great habit of regularly exercising, so it's not
Speaker 3: something you feel like you have to force yourself to do.
Speaker 3: It becomes this really enjoyable natural part of your daily
Speaker 3: or weekly routine. So in your twenties, you can pretty
Speaker 3: much pick anything. You just want to focus on something
Speaker 3: that you enjoy. You might want to. If you're not
Speaker 3: someone that's exercised regularly, you might have done a lot
Speaker 3: of team sports throughout school. That's a really fun, social
Speaker 3: active way to keep that going through your twenties. You
Speaker 3: might play social netball, you might play you know, football
Speaker 3: or touch. If you're not someone who was regularly exercising
Speaker 3: through their school years, you might want something with a
Speaker 3: bit more structure. You might join a gym, you might
Speaker 3: want to start experimenting with some of these groups, you know,
Speaker 3: high intensity type classes RPM, body attack, body pump, that
Speaker 3: kind of thing. Or you might just want to do
Speaker 3: something like more what we call this cross training, where
Speaker 3: you might want to you know, do things like burpies
Speaker 3: and jump squad. You might go for a run one day,
Speaker 3: you might do a bit of a walk or do
Speaker 3: some rock climbing another day. There's no hard and fast
Speaker 3: rules in your twenties, we just want you to build
Speaker 3: a sustainable habit and ensure that you're doing something that
Speaker 3: you actually enjoy. Now. When it comes to your thirties,
Speaker 3: particularly your mid to late thirties, also your early forties,
Speaker 3: this process called sarcopenia starts to occare. So this is
Speaker 3: age related muscle loss so the data shows us that
Speaker 3: in your forties or late thirties to forties, your muscles
Speaker 3: drop off by about two percent every single year. So
Speaker 3: particularly in your late thirties, you might start to notice
Speaker 3: some of your muscle tone decreasing a little bit, and
Speaker 3: particularly it's in your late thirties and forties and fifties,
Speaker 3: it's about three to eight percent per decade. So we
Speaker 3: sort of get to that point in your late thirties
Speaker 3: where it's like, if you don't use it, you'll lose it.
Speaker 3: So regular strength and resistance based training through your thirties
Speaker 3: to build that healthy foundation and habit into your forties
Speaker 3: is really really important. The research tells us about two
Speaker 3: times a week at a minimum from a strength and
Speaker 3: a resistant style perspective. Now, what also tends to happen
Speaker 3: for most women in their thirties is that we may
Speaker 3: have a baby or two, or three or four. Right,
Speaker 3: So this pre natal and post natal period of your
Speaker 3: life in maybe your late twenties and your thirties becomes
Speaker 3: particularly important for a healthy pregnancy, for a healthy delivery,
Speaker 3: and also to support recovery as well. So you might
Speaker 3: want to work one on one with a women's health
Speaker 3: physio or somebody who's been trained in women's health and
Speaker 3: pregnancy to really work on strengthening things like your pelvic flow.
Speaker 3: You want to continue to exercise leading up into a pregnancy,
Speaker 3: during pregnancy, and also postpartum as well, but you will
Speaker 3: likely have to modify some of the things that you're
Speaker 3: doing as well, so it's really important that you get
Speaker 3: that appropriate advice. So in your thirties, we want to
Speaker 3: focus on a strong public floor, a strong core, supporting
Speaker 3: healthy pregnancies, if that's what you choose to do, but
Speaker 3: also building in some of that regular muscle strength and
Speaker 3: conditioning as well. Now in your forties, as I mentioned,
Speaker 3: that's where some of this or mass tends to drop off.
Speaker 3: So at a minimum, we want to resistance based or
Speaker 3: strength based sessions a week now your forties. In this decade,
Speaker 3: a lot of people aren't raising children, they're working full time,
Speaker 3: they're progressing in terms of their careers, and they're very,
Speaker 3: very busy. A lot of us are doing school drop offs,
Speaker 3: we're running a household, we're working full time. Those midiar
Speaker 3: lives are really, really, really busy. So exercise is something
Speaker 3: that tends to drop off for a lot of people.
Speaker 3: In their forties, and we see that with the research
Speaker 3: they do it well through their twenties, they're into their thirties,
Speaker 3: and then it drops off right into their forties because
Speaker 3: life gets really busy, so you just want to try
Speaker 3: and establish a good regular habit for yourself. It might
Speaker 3: be that you drop the kids off to school on
Speaker 3: a Monday and a Friday and then you go straight
Speaker 3: to a nine thirty body pop class at the gym.
Speaker 3: Or it might be that you meet a friend for
Speaker 3: a coffee every Saturday and you go for a walk
Speaker 3: or a rock climb or do something together. It's basically
Speaker 3: about rebuilding in those habits and making sure that exercise
Speaker 3: is still that priority in your forties. How you might
Speaker 3: not do six sessions a week like you did in
Speaker 3: your twenties, but you want to make sure it's a
Speaker 3: consistent priority through those forties because with your muscles, if
Speaker 3: you don't use it, you'll lose it. So you don't
Speaker 3: want to end up in your fifties having lost a
Speaker 3: tunnel mass on musk and being on the back foot.
Speaker 3: Because we do know that some of those hormonal drops
Speaker 3: that we see through those peri years through our forties,
Speaker 3: they're even more influenced if our muscle mass is going
Speaker 3: the opposite way to which we want it as well.
Speaker 3: So coming into our fifties, this is where muscle and
Speaker 3: bone regeneration starts to slow down a bit. So if
Speaker 3: you haven't engaged in any form of sort of resistance
Speaker 3: based training or weight bearing activity to date, this is
Speaker 3: absolutely the time to get started. So there's been a
Speaker 3: lot of research and studies that have linked weight bearing activity,
Speaker 3: particularly in this age group in the fifties, with improvement
Speaker 3: in bone mineral density and also muscle mass retention. Now,
Speaker 3: for some people, you might get a bit of joint pain,
Speaker 3: there might be a bit of instability. They can be
Speaker 3: sort of factors to begin with, so you just want
Speaker 3: to kind of take it slow and ease yourself into it.
Speaker 3: You might want to start with just using your body
Speaker 3: weight for resistance, maybe using some resistance bands, maybe some
Speaker 3: light hand weights. You might just want to do some
Speaker 3: body weight lunges and squats as well. It doesn't have
Speaker 3: to be that you get into a gym and you're
Speaker 3: squatting really heavy under a squat rack if you know
Speaker 3: you haven't really done that thing before, but it could
Speaker 3: be a really great time to engage a qualified personal
Speaker 3: trainer to really ensure that your technique and your form
Speaker 3: is correct, particularly if you want to start lifting a
Speaker 3: little bit heavier than body weight and actually using some
Speaker 3: weights as well. And then in our sixties, this is
Speaker 3: really where experts recommend, and my friend was saying this
Speaker 3: eighty twenty split between moderate aerobic activity and resistance bace exercise,
Speaker 3: So a couple of days a week she recommended. Really
Speaker 3: that aerobic type activity might be dancing, might be briskwalking,
Speaker 3: You could go for a jog, you might go for
Speaker 3: a cycle, or just do something low impact like some swimming.
Speaker 3: And then the other twenty percent split one or two
Speaker 3: days a week is that resistance bace training we still
Speaker 3: want to maintain. And in then in your seventies plus,
Speaker 3: she just recommended enjoyment and strengthen balance. You might want
Speaker 3: to do something like yoga or tied cheer or a
Speaker 3: little bit of body weight squats and resistance based activity
Speaker 3: because this can help just basically keep the bodies strong
Speaker 3: and healthy, help to protect against falls, and that can
Speaker 3: be something that's really disabling in that seventy plus age
Speaker 3: group is once they fall, you know, you can have
Speaker 3: issues with your hip, you might break bones, that sort
Speaker 3: of thing. So you're really setting up those foundations through
Speaker 3: your late thirties, forties, fifties and beyond to keep yourself
Speaker 3: strong and mobile and just as functionally foot as you
Speaker 3: can be well into your seventies. So whatever decade you're
Speaker 3: in at the moment, really ensure that you are exercising regularly,
Speaker 3: because I think a lot of us say, I'm too busy,
Speaker 3: I'll do it later. I'm too busy, I'll do it later.
Speaker 3: But for how many of us, when did exercise drop off?
Speaker 3: Was it years ago, was it a decade ago? Is
Speaker 3: it something that you're starting back now? So I think
Speaker 3: it's really important to focus on the areas that we
Speaker 3: know are really helpful each decade, but to really try
Speaker 3: your best to build that health and that habit foundation.
Speaker 3: Because you don't need to be doing exercise every single day.
Speaker 3: You want to, and you can, that's excellent, but if
Speaker 3: it's something that's really difficult for you to fit in
Speaker 3: from an enjoyment or a lifestyle perspective, just try to
Speaker 3: build the habit of twice a week. And that's why
Speaker 3: a lot of people will use personal trainers for accountability
Speaker 3: reach out to your friends or your colleagues. They might
Speaker 3: be someone who's struggling themselves to find that accountability with exercise.
Speaker 3: You might be able to meet up with them for
Speaker 3: an hour or thirty minutes on the weekend and do
Speaker 3: any form of exercise together because that's great accountability. Plus
Speaker 3: you're getting a bit of a social catch up at
Speaker 3: the same time, so it's kind of win win all round.
Speaker 3: So that's sort of what I was talking to my
Speaker 3: good friend about. In terms of trainings through the decades,
Speaker 3: do you have any thoughts or topics on this, Suzi
Speaker 3: or do you find that your clients are doing the
Speaker 3: right type of training for the decade that they're in.
Speaker 1: I think that the main observation I have is that
Speaker 1: they're maintaining they're not training, so they'll be doing a
Speaker 1: very similar type of workout, whether it's cardio or even
Speaker 1: if it is weights, it's not getting an elevated heart rate.
Speaker 1: So I say they're walking every morning or going to
Speaker 1: the gym, and I'll ask what the heart rate is
Speaker 1: and they'll give me a one thirty one forty, when
Speaker 1: that is always what their heart ratey is and they're
Speaker 1: not ever challenging that muscle to work harder and getting
Speaker 1: the metabolic benefits. And I understand it, you know, you
Speaker 1: get it hurts to train hard.
Speaker 2: Doesn't it.
Speaker 1: You know, like if you're training at high intensity, you
Speaker 1: shouldn't be able to probably go for more than twenty
Speaker 1: thirty minutes. So if you're doing an hour walk, I
Speaker 1: kind of know that it's probably not the intensity, or
Speaker 1: even if it is, it's more that your body is
Speaker 1: just used to it, simple things like doing the same
Speaker 1: time of day, the same path that you always take.
Speaker 1: It's just bodies are so smart they get used to
Speaker 1: it really quickly. So the best advice I can give
Speaker 1: with cardio is to change the routine and mix it
Speaker 1: up doing different things. Get a skipping rope, invest in
Speaker 1: a bike, And I think in the last week I've
Speaker 1: se encouraged three or four clients to get a bike
Speaker 1: because I find that even if they're great walkers, there's
Speaker 1: always a reason not to go. It's too late, it's
Speaker 1: too cold, it's raining, it's too dark outside, when say
Speaker 1: to look after the kids. Whereas if you've got a bike,
Speaker 1: which are not overly large, because I think you've got
Speaker 1: an assault bike, which is the hardcore one but you
Speaker 1: can do five minutes, you can do ten minutes anytime
Speaker 1: of the day. You don't lose the time and commuting,
Speaker 1: you can watch a TV show and it also allows
Speaker 1: you to control heart rate because you can see if
Speaker 1: it's one twenty, you can see the difference between that
Speaker 1: and one sixty. And then you can train yourself, which
Speaker 1: is so efficient, even though it might be a relatively
Speaker 1: big out layer to get a good one. Mind you,
Speaker 1: on Facebook marketplace there's always cheat ones that people are
Speaker 1: bought and getting rid of, But I think that mostly
Speaker 1: in answer to your question, they're maintaining, they're not training,
Speaker 1: and even if they are going to the gym with
Speaker 1: a personal trainer, they've done the same workout for a
Speaker 1: long period of time. They're lifting a similar number of weights,
Speaker 1: a similar number of reps. They're strong, but they're not
Speaker 1: burning fat. So be very clear, there's a difference between
Speaker 1: maintaining muscle mass and burning body fat. And if your
Speaker 1: goal is to reduce your waste measurement to burn more
Speaker 1: body fat, it's about depleting that muscle and almost doing
Speaker 1: the muscle weight training like a cardio workout where you're
Speaker 1: quickly changing in between sets, so you're quickly going up,
Speaker 1: or you're doing a higher number of reps and then
Speaker 1: skipping in between. You know, there's a reason boxes and
Speaker 1: athletes like that train in that way because it's extremely efficient.
Speaker 1: So I would say ninety percent of my clients are exercising,
Speaker 1: but they're not getting a training effect and hence not
Speaker 1: the metabolic benefits that come from doing resistance work but
Speaker 1: also cardio in the right way hundre percent.
Speaker 3: And I've had many trainers over the years, and I've
Speaker 3: either myself changed my trainers on purpose to get a
Speaker 3: different form of training, as you said, to get that
Speaker 3: training effect, or I've always had my trainers who have
Speaker 3: generally recommended that we change up my training program every
Speaker 3: eight to twelve weeks. So if you were still doing
Speaker 3: the training program, if you had a train and write
Speaker 3: your program, you know, six months plus years and years ago,
Speaker 3: and you're still using that exact same program, it is
Speaker 3: absolutely time to shake it up again, because, as Susie said,
Speaker 3: the body is very it's very smart. It gets used
Speaker 3: to the same thing, and if you're not getting the
Speaker 3: results that you want, you absolutely need to stop and
Speaker 3: change up, whether that's a different form of exercise, whether
Speaker 3: it's different reps, whether it's pushing the heart rate a
Speaker 3: little bit, whether it's just getting out of the gym
Speaker 3: altogether and taking up a bit of running for a
Speaker 3: few weeks, or challenging it up and doing some hill
Speaker 3: sprints or doing some tabata on the treadmill instead of
Speaker 3: just walking at an in climb at a steadi rate
Speaker 3: for forty five minutes, because you're no longer actually getting
Speaker 3: the metabolic burn that you were in the beginning. The
Speaker 3: body needs constant change. And that's the same with fat loss.
Speaker 3: It's the same with nutrition as well. We can't do
Speaker 3: the same thing for too long or the results slip
Speaker 3: off after a while.
Speaker 1: True, true, true, All right, Lee, And when we spoke
Speaker 1: about chips earlier, and you have come across a very
Speaker 1: nice sweet potato fry in supermarkets.
Speaker 2: So do you want to take us through how you
Speaker 2: found this baby?
Speaker 3: And yeah, absolutely, els cruising Aliti as you do. You
Speaker 3: really got me into Aldi. Lately, I don't really go,
Speaker 3: but I sort of make the effort to go once
Speaker 3: or twice a month because I do have a lot
Speaker 3: of clients that shop at Aldi, and it really annoys
Speaker 3: me that they don't put their nutritionals or their products online.
Speaker 3: So whenever a client says, oh, I found this, and
Speaker 3: then I say, oh, send me a photo. So I
Speaker 3: didn't photo it, so I have to toddle down to
Speaker 3: Aldi and find it myself because they just don't have
Speaker 3: anything online, so it's so annoying to be able to
Speaker 3: look up and see or compare products. You really do
Speaker 3: have to go in there, So I generally would spend
Speaker 3: a good hour or two when I go down to Aldi,
Speaker 3: because it's not like it's a bit further away from
Speaker 3: my closest. One's a good twenty minutes one way, and
Speaker 3: with small kids in toe, you know, it's a bit
Speaker 3: of an effort. But I was cruising Aldi and I
Speaker 3: found these sweet potato chips and I thought they were
Speaker 3: pretty good, so I took some photos, and then I
Speaker 3: went past Coles on the way home and the coals
Speaker 3: ones were even better, which I was really quite surprised
Speaker 3: by because I'm not a big sweet potato person. I'll
Speaker 3: admit my Mea won't touch it, something to do with
Speaker 3: it being orange. She's like, doesn't want to buy a bit.
Speaker 3: But Tilly absolutely loves sweet potatoes, so I thought these
Speaker 3: were really, really great. So I found them in Coals,
Speaker 3: the Coals brand, the Australian Sweet Potato Chips. They're seven
Speaker 3: hundred and fifty grams and they retail for five dollars.
Speaker 3: Now years ago we would have said, oh, my goodness,
Speaker 3: that's so expensive. But potato chips over all, whether it's
Speaker 3: normal white potato, whether it's potato gems, hash browns, they've
Speaker 3: just gone up in price. Like everything in the supermarket,
Speaker 3: they've gone up in price. So five dollars four frozen
Speaker 3: chips is very normal these days, unfortunately. And if we
Speaker 3: look at the ingredients, they're pretty good sushi. So the
Speaker 3: first ingredient is sweet potato at ninety three percent, which
Speaker 3: is excellent. I think the aldi ones were high eighties
Speaker 3: and I thought, oh, that was actually pretty good. And
Speaker 3: then the rest of it is just the batter, so
Speaker 3: it has a little bit of a light coating on them,
Speaker 3: which makes them quite enjoyable as well. And the batter
Speaker 3: is made up of rice flour, corn starch, mineral salt,
Speaker 3: thickener and a little bit of canola wheel and that
Speaker 3: sort of seven percent battered ninety three percent potato, and
Speaker 3: that is really really ideal in a little bit of
Speaker 3: sort of like a battered chip because you get you know,
Speaker 3: you're getting an enjoyment factor from that, like they crispen
Speaker 3: up a lot more as well, and the fact that
Speaker 3: it's still majority based sweet potato is really ideal. So
Speaker 3: per one hundred grams, about six hundred and thirty kilodeles,
Speaker 3: which is roughly one hundred and fifty cows. So protein wise,
Speaker 3: is just less than a gram of protein per serve,
Speaker 3: which we would expect being in that this is a
Speaker 3: car based product, not a protein based product. Fat we've
Speaker 3: got seven point nine grams a serve, with saturated being
Speaker 3: on eight point seven, so very low saturated bat which
Speaker 3: is good. Carbohydrates sixteen point seven grams of a serve,
Speaker 3: so that's about roughly a serving of carbohydrates, so that's
Speaker 3: really good. It's equivalent to about a slice of bread
Speaker 3: or a piece of fruit roughly the same, which is good.
Speaker 3: We want some carbohydrates in our meal, sugar wires, and
Speaker 3: this is all naturally occurring. There's no added sugars in here.
Speaker 3: Eight point nine grams of sugar. Dietary fiber is four
Speaker 3: point eight grams, which is excellent. We really like that.
Speaker 3: And sodium is forty eight grams per serving, which is
Speaker 3: incredibly low, and they've added a little bit of salt
Speaker 3: in their purely just from a taste perspective, so ingredient
Speaker 3: wise and nutrition wise, I really really like these. They
Speaker 3: taste great, and yeah, I just think that there are
Speaker 3: top products and I would definitely recommend them. I have
Speaker 3: a lot of my clients who love supertato chips and
Speaker 3: these are absolutely the best that I've found on the market,
Speaker 3: unless anyone else can find any better. And they're au
Speaker 3: strain made as well, which we like.
Speaker 1: That is really good actually, because a few months ago
Speaker 1: we talked about this strong Roots range and they're delicious,
Speaker 1: but they are important. They're from I think, is it.
Speaker 1: I think they're Irish, so to have an Australian product,
Speaker 1: it's fantastic and I agree anything over ninety percent in
Speaker 1: the freezer aisle is really strong nutritionally. And let's hope
Speaker 1: that Coals keep them out there, because a little while
Speaker 1: ago we had some great steak style potato fries that
Speaker 1: were really good quality and they ended up getting deleted.
Speaker 1: And the good thing as well about Coals and home
Speaker 1: brand products is that they're relatively cost effective compared to
Speaker 1: some of the others, like that's five dollars per seven
Speaker 1: fifty grams, which like you would get I would hope
Speaker 1: to get two or three meals out of a packet
Speaker 1: that size with the family, So they end up being
Speaker 1: very cost effective too. So grete find out there, and
Speaker 1: you know, for all the people listening who would say,
Speaker 1: just make your own, because we do get that feedback now.
Speaker 1: Of course, if you have time and you want to
Speaker 1: cut your own sweet potato fries, absolutely go for it.
Speaker 1: That's always going to be better with some extra vergin
Speaker 1: olive oil or some avocado oil in the air fryer
Speaker 1: in the oven. But I think in this day and
Speaker 1: age with women, we are just so time poor and
Speaker 1: there's no need to feel guilty about buying pre cut,
Speaker 1: pre made vegetables and salad if it means that it's
Speaker 1: easier for you to get the family to eat more
Speaker 1: fresh food.
Speaker 2: So get rid of that guilt straight away. There's nothing
Speaker 2: to feel guilty about.
Speaker 1: All right, Leanne Well on that note, a question coming
Speaker 1: through on our Instagram about cold pressed juices, because particularly
Speaker 1: coming into what we call diet season, there's a lot
Speaker 1: of juice products around in terms of juice cleanses and
Speaker 1: even in stores and cold pressed juices seem to be
Speaker 1: marketers as this boutique product, and they can retail for
Speaker 1: as much as eight to ten dollars for a bottle
Speaker 1: of juice, which is so expensive. So my, you know,
Speaker 1: I don't know, we haven't discussed this. I don't know
Speaker 1: if you're going to agree with me, but I just
Speaker 1: think that a fresh juice. You know, cold pressing is
Speaker 1: a processing technique that will minimize heat damage to juice.
Speaker 1: But I wouldn't be overly stressed if it wasn't cold
Speaker 1: press like I think it was one hundred percent juice.
Speaker 1: And keep in mind that as a dietitian, when the
Speaker 1: biggest fans of fruit juice, we're generally much bigger fans
Speaker 1: of vegetable juice. But if a client was using a
Speaker 1: vegetable juice that wasn't cold pressed, I wouldn't freak out
Speaker 1: about it.
Speaker 2: I don't know, what do you think.
Speaker 3: I actually dove into the research a little bit with
Speaker 3: the Susie there you go lean.
Speaker 2: Very good preparation.
Speaker 3: So I was a bit later I was prepping for
Speaker 3: the podcast. You know, I will say that bottom line,
Speaker 3: there is really no significant health benefits between boats. But
Speaker 3: there are two types of juices commercially on the market.
Speaker 3: So there's this what we call the centrifugal type of juice,
Speaker 3: and that's what most commercial juices are based off. And
Speaker 3: that's where the big juices will grind up the fruit
Speaker 3: and veggies into like a pulp. They use this really
Speaker 3: high speed spinning action and there's a bit of a
Speaker 3: cutting blade and it basically cuts the fruit and that's
Speaker 3: what separates the juice from the solid part of it,
Speaker 3: and that's how they end up with the juice as
Speaker 3: a byproduct. This blade basically cuts through all the fruit
Speaker 3: and veggies Compared to a new cold pressed juice. They
Speaker 3: essentially crush and press the fruit and veggies between two
Speaker 3: metal plates. They do it a lot slower and it's
Speaker 3: able to obtain a lot more juice as possible, which
Speaker 3: you know, prepa bons of cold prest juicing will say
Speaker 3: that that then retains more of the vitamins and the
Speaker 3: minerals as well, and sometimes it's a lot more fresh
Speaker 3: because it tends to be done at the point of sale.
Speaker 3: Like a lot of companies will cold press juice and
Speaker 3: then you know people will have it that day or
Speaker 3: the next day. But when you actually look at the
Speaker 3: bulk of the research, the nutritional quality between both juices
Speaker 3: in the research was found to be the same. So
Speaker 3: if you were looking at you know, a little bit
Speaker 3: of fiber, or some vitamins and minerals, some vitamin C,
Speaker 3: that sort of thing, the research was actually the same
Speaker 3: from a nutritional quality perspective. So like you, I wouldn't
Speaker 3: be concerned if my client wanted a bit of juice.
Speaker 3: I wouldn't say, oh, make sure it's cold press like
Speaker 3: I might say if somebody was buying olive oil, I'd say,
Speaker 3: make sure it's extra virgin olive oil. We don't just
Speaker 3: want olive oil or a blend of olive oil. We
Speaker 3: want extra virgin olive oil because we know that there's
Speaker 3: the research and benefits behind extra virgin. So with juice,
Speaker 3: like you, I don't strongly encourage it. But given that
Speaker 3: it is warming up and the weather's getting a bit hotter,
Speaker 3: like Brisbane was thirty degrees the other day in early
Speaker 3: october's crazy. I nearly had to turn my egcorn on
Speaker 3: in October. So it's heating up and a lot of
Speaker 3: people are looking for something, you know, other than just
Speaker 3: a bit of water if they're going out. But I
Speaker 3: really can't justify spending ten twelve dollars for a cold
Speaker 3: press juice, And if I did, i'd want to share
Speaker 3: it with a friend and add a little bit of soda,
Speaker 3: water or something just to make it go that little
Speaker 3: bit further. But I certainly wouldn't be ordering it in
Speaker 3: by the truck load just because it is improved nutritionally.
Speaker 3: So that's pretty much the bottom line is if you
Speaker 3: like juice, juice it yourself, or eat a whole piece
Speaker 3: of fruit because you need to get more of the fiber.
Speaker 3: It's a lower glacimic index if you're eating a whole
Speaker 3: piece of fruit, and it's a lot more satiating as well.
Speaker 3: But yeah, if you like juice, best to do it yourself.
Speaker 3: If not sure, you can use cold press juices, but
Speaker 3: don't kid yourself. They're not significantly better than a normal
Speaker 3: supermarket based juice. We just want to ensure that whichever
Speaker 3: type you do choose has no added sugar in there,
Speaker 3: because the fruit itself is already adding then naturally sugar
Speaker 3: in there. We don't actually want any added sugar into
Speaker 3: that as well.
Speaker 2: Yeah, very true.
Speaker 1: And I think we've spoken recently about the health promoting juices,
Speaker 1: which are the really high antio accident pomegranate and blueberrie juices,
Speaker 1: But in general a juice, I really prefer the largely
Speaker 1: veggie based juices which aren't overly palatable. But you know,
Speaker 1: ten dollars At our local coffee shop they do a
Speaker 1: beautiful beet root based juice, but it's like ten dollars,
Speaker 1: it's not insignificant. So then, of course making your own
Speaker 1: can be a bit messy. So yeah, I think it's
Speaker 1: good to be aware of sometimes where you might be
Speaker 1: paying a lot more for things that are not necessarily
Speaker 1: have to Everyone work out, of course their own budgets,
Speaker 1: but yeah, you've got to sort of not always think
Speaker 1: that throwing money will give you superior nutritional properties or
Speaker 1: that are worth that extra money, all rightly, and well,
Speaker 1: that brings us to the end of the nutrition couch
Speaker 1: for another week. Please keep telling your friends about us,
Speaker 1: and if you haven't seen it already, we've got a
Speaker 1: new book out, Reset Nourish Burn, which contains all the
Speaker 1: information you need to reset your mindset, learn how to
Speaker 1: nourish your body and if interested burn fat effectively with
Speaker 1: twenty five of our recipe, so you find that online,
Speaker 1: also in an audible form if you're looking for something
Speaker 1: to listen to over the summer break. And we will
Speaker 1: see you next Wednesday for a regular episode drop.
Speaker 2: Have a great week, catch you guys next week.