WEBVTT - Portion Control Secrets: How to Enjoy Your Faves Without Overeating 0:00:00.760 --> 0:00:03.600 Do you know what a portion of cheese is or avocado? 0:00:04.400 --> 0:00:05.720 Or do you know how much meat that you have 0:00:05.760 --> 0:00:07.000 at lunch or at dinner. 0:00:07.760 --> 0:00:08.480 While many of. 0:00:08.480 --> 0:00:11.160 Us listening to The Nutrition Couch will eat pretty healthy, 0:00:11.600 --> 0:00:14.520 the truth is that it is exceptionally easy to eat 0:00:14.640 --> 0:00:17.560 just a little bit more of our favorite foods, and 0:00:17.600 --> 0:00:20.720 it's these portions that tend to gradually increase over time, 0:00:21.079 --> 0:00:23.880 adding up to hundreds of extra calories many of us 0:00:24.000 --> 0:00:26.800 do not need. On today's episode of The Nutrition Couch, 0:00:26.840 --> 0:00:29.520 we chat all things portion control and the tricks that 0:00:29.600 --> 0:00:31.880 Leanne and I use to give you all the foods 0:00:31.920 --> 0:00:33.760 that you love, but in the right portions. 0:00:34.240 --> 0:00:35.280 Hi, I'm Susie. 0:00:34.960 --> 0:00:37.800 Burrow and I'm Leanne Wud and together we bring you 0:00:37.840 --> 0:00:40.320 The Nutrition Couch, the weekly podcast that keeps you up 0:00:40.320 --> 0:00:42.040 to date on everything you need to know in the 0:00:42.040 --> 0:00:45.400 world of nutrition. As well as portions, we chat the 0:00:45.440 --> 0:00:49.080 importance of changing up your exercise regime as you move 0:00:49.240 --> 0:00:50.080 through the lifespan. 0:00:50.720 --> 0:00:52.800 Leanne has found a super clean sweet. 0:00:52.520 --> 0:00:54.880 Potato chip you are going to love, and our listener 0:00:54.960 --> 0:01:00.280 question is all about cold press juices. So Leanne, they 0:01:00.640 --> 0:01:04.640 see clients as you do, and every so often I'll 0:01:04.680 --> 0:01:07.040 ask a client rather than sending me a food diary, 0:01:07.520 --> 0:01:10.480 which sometimes it is controversial because people think food diaries 0:01:10.520 --> 0:01:13.640 are a very authoritarian approach, But rather we tend to 0:01:13.760 --> 0:01:16.920 use them to give insight into eating behavior and really 0:01:16.959 --> 0:01:19.760 look at what's going on, because you can describe in 0:01:19.800 --> 0:01:22.000 the morning a couple of pieces of toast with veggimite, 0:01:22.160 --> 0:01:24.120 and that could be a tiny couple of high protein 0:01:24.160 --> 0:01:27.120 bits of toast with no butter to a jumbo slice 0:01:27.120 --> 0:01:30.959 of sour dough laden with butter. So sometimes a diary 0:01:31.000 --> 0:01:34.119 can be helpful in terms of mindfulness around what people 0:01:34.120 --> 0:01:36.640 are eating. But even more specifically, sometimes I will ask 0:01:36.680 --> 0:01:40.080 for photographs from my comments if I'm not quite sure 0:01:40.080 --> 0:01:42.360 what's going on, and they'll just describe to me a meal. 0:01:42.920 --> 0:01:44.480 If I have a look at the photo, it tells 0:01:44.520 --> 0:01:47.240 me so much more about what's going on. And in particular, 0:01:47.360 --> 0:01:51.400 the thing that routinely comes up is portions. And the 0:01:51.480 --> 0:01:54.160 three probably key areas that spring to mind straight away 0:01:54.360 --> 0:01:59.960 or four are avocado, cheese, chocolate, or actually I do 0:02:00.040 --> 0:02:01.880 mean to say chocolate. It just came off my tongue 0:02:02.400 --> 0:02:06.480 about alcohol. And then the portions of protein. So you know, 0:02:06.520 --> 0:02:08.799 for example, if I have a client describing a palm 0:02:08.880 --> 0:02:12.320 size piece of meat, it doesn't necessarily describe how thick 0:02:12.360 --> 0:02:15.040 that is or the cut, whether it's lean or In 0:02:15.040 --> 0:02:17.920 the case of avocado, you can have a tiny avocado 0:02:18.360 --> 0:02:20.360 and a client might sayy eight a half, but you 0:02:20.360 --> 0:02:22.080 can have a jumbo one and they've eaten a quarter. 0:02:22.120 --> 0:02:23.640 It's almost like an entire one. 0:02:24.040 --> 0:02:26.120 So I thought it was just a good time, particularly 0:02:26.160 --> 0:02:28.440 coming into the silly season where there's huge amounts of 0:02:28.440 --> 0:02:32.120 food around, to take a look at portions, because portions 0:02:32.160 --> 0:02:34.040 are relevant because it often means that you can have 0:02:34.360 --> 0:02:36.400 your favorite foods but just be a lot more mindful 0:02:36.400 --> 0:02:38.960 about how much you're serving. And then we have the 0:02:38.960 --> 0:02:41.359 capacity to what we call calorie shave, which is where 0:02:41.360 --> 0:02:43.520 you're just taking off little bits here and there and 0:02:43.560 --> 0:02:45.919 you may not even notice. So, for example, on your 0:02:45.919 --> 0:02:48.840 dinner plate, if you fill it with three quarters salad 0:02:48.880 --> 0:02:50.960 and vege, you would naturally eat a lot less meat, 0:02:51.320 --> 0:02:53.560 as opposed to if you're having you know, putting the 0:02:53.560 --> 0:02:55.840 meat on first and it's already a set portion. So 0:02:55.919 --> 0:02:58.520 I certainly am not a dietician who recommends clients be 0:02:58.600 --> 0:03:01.399 weighing things and measuring, but I think it is good 0:03:01.440 --> 0:03:04.200 to have a reference point with the foods that are 0:03:04.200 --> 0:03:07.920 slipping in. And another classic example is making a salad 0:03:08.360 --> 0:03:12.639 and putting in avocado and feta, cheese and oil, Whereas 0:03:12.680 --> 0:03:14.240 if you want to have all three, you've really got 0:03:14.280 --> 0:03:16.480 to put a very small amount of fetter and really 0:03:16.480 --> 0:03:19.840 crumble it down, or use shave cheese rather than sliced 0:03:19.880 --> 0:03:22.800 cheese because you'll use less, and be really mindful of 0:03:22.800 --> 0:03:25.000 how much of that oil you're pouring, because we taught 0:03:25.040 --> 0:03:27.239 on cooking shows to do what I call a Jamie 0:03:27.200 --> 0:03:30.000 Oliver pour of olive oil. And whilst it's good for us, 0:03:30.000 --> 0:03:33.360 it's certainly really dense in calories, and you do have 0:03:33.400 --> 0:03:36.200 to be mindful when we're trying to keep a calorie 0:03:36.240 --> 0:03:39.200 deficit or even prevent weight gain of those portions of 0:03:39.200 --> 0:03:40.880 those little extras that can really add up. 0:03:41.320 --> 0:03:43.680 Yeah. Absolutely, And when you said chocolate, I was like, oh, 0:03:43.880 --> 0:03:47.120 leave chocolate alone. My big one, though, I find a 0:03:47.120 --> 0:03:50.320 lot of people's struggle with myself included, is potato. Potato 0:03:50.360 --> 0:03:53.840 in any form, so mostly though chips, wedges or like 0:03:53.920 --> 0:03:56.520 potato crisps, you know, from like a packet. I just 0:03:56.560 --> 0:03:58.840 find that if we go to say a pub for example, 0:03:58.880 --> 0:04:01.080 and we might get a classic chicken palm. We might 0:04:01.080 --> 0:04:03.400 even just get something that's fairly lean. We might get 0:04:03.440 --> 0:04:05.400 an I fill it with some broccolini or something on 0:04:05.400 --> 0:04:08.640 the side. The serving of chips is genuinely the issue 0:04:08.640 --> 0:04:10.680 for a lot of people if they're trying to lose weight. 0:04:10.840 --> 0:04:12.680 If you're not trying to lose weight, look, your budget 0:04:12.720 --> 0:04:15.040 is probably a lot higher. But you know, if your 0:04:15.040 --> 0:04:17.640 goal is true fat loss, and then you're getting a 0:04:17.880 --> 0:04:20.039 two fifty gram I feel it. Plus you're getting some 0:04:20.080 --> 0:04:22.520 greens on the side, that's wonderful. But even too fifty 0:04:22.560 --> 0:04:25.160 grams for some smaller people could be too much, but 0:04:25.240 --> 0:04:27.680 it could be too much protein then if you're adding 0:04:27.680 --> 0:04:30.839 on like a creamy sauce to that. And honestly, cafes 0:04:31.040 --> 0:04:33.719 and pubs will use more chips than they do vegetables 0:04:33.720 --> 0:04:36.280 because it's much cheaper. It's far cheaper, particularly because they 0:04:36.279 --> 0:04:38.240 cook it in not so great oil. So it's far 0:04:38.320 --> 0:04:40.440 cheaper to give someone more potato chips than it is 0:04:40.440 --> 0:04:43.360 to give them more broccolini or more carrots or more mushrooms. 0:04:43.680 --> 0:04:45.919 So you'll always get more chips, particularly if you are 0:04:45.960 --> 0:04:48.360 eating out of those pub style places. So I often 0:04:48.480 --> 0:04:50.039 was said to my clients, like, if you want, you 0:04:50.080 --> 0:04:52.440 can share a bigger style rup, like a three hundred 0:04:52.480 --> 0:04:55.039 gramd rop. You can share that, share half the chipper's 0:04:55.040 --> 0:04:57.159 and then grab an extra salad and split that between 0:04:57.200 --> 0:04:59.560 a friend as well. Sometimes that can be a good idea, 0:05:00.240 --> 0:05:02.160 just to give people a reference of veggies, because it's 0:05:02.160 --> 0:05:04.200 all well and good to say, all right, let's cut 0:05:04.200 --> 0:05:07.080 down our portions of avocados and oils and potato chips 0:05:07.080 --> 0:05:09.000 and meat. But then I think that that gets a 0:05:09.000 --> 0:05:11.520 lot of us into that negative mindset where sometimes I 0:05:11.560 --> 0:05:13.279 have clients say, well, you know, what can I have? 0:05:13.400 --> 0:05:15.240 Or I feel like we're just cutting down on everything, 0:05:15.400 --> 0:05:17.640 and it's like, that is the point in a calorie deficit. 0:05:17.680 --> 0:05:19.679 To lose weight, we need to cut down or shave 0:05:19.720 --> 0:05:22.400 off some of those calories, but we certainly want things 0:05:22.400 --> 0:05:24.880 that we can focus on and add more in. So 0:05:24.920 --> 0:05:28.560 in terms of a standard server of vegetables, the guidelines 0:05:28.560 --> 0:05:32.680 are five plus serves of vegetables or salads a day. 0:05:32.880 --> 0:05:35.520 The kicker here is that nearly ninety five percent of 0:05:35.560 --> 0:05:37.800 Australians don't eat enough. I have so many clients and 0:05:37.839 --> 0:05:39.919 say I eat tons of veggies and then when I 0:05:39.960 --> 0:05:42.080 really get them onto the right portions are like, oh wow, 0:05:42.080 --> 0:05:44.480 I thought I ate enough, but I really didn't. So 0:05:44.520 --> 0:05:47.400 a server of vegetables is about seventy five grams give 0:05:47.480 --> 0:05:50.480 or dake. That looks like about half a cup of 0:05:50.520 --> 0:05:53.200 cooked vegetables, so half a cup of pumpkin, half a 0:05:53.200 --> 0:05:56.880 cup of carrots, broccoli. That's one serving you need five 0:05:57.200 --> 0:05:59.840 plus a day. Or half a cup of beans or 0:05:59.880 --> 0:06:03.880 las games or pulses, so canned beans, lentils, chickpeas, or 0:06:03.920 --> 0:06:08.120 a cup of green like mixed leaves, salads, kale, lettuce, 0:06:08.160 --> 0:06:10.320 that sort of thing. So you might have two cups 0:06:10.320 --> 0:06:13.120 of salad greens, half a cup of broccoli, half a 0:06:13.120 --> 0:06:15.840 copper carrots, half a cup of spinach, and you're still 0:06:15.920 --> 0:06:18.640 not at your daily total, which is why Susie and 0:06:18.680 --> 0:06:21.159 I are stressing to put more veggies into your lunches 0:06:21.360 --> 0:06:23.800 and also your dinners, particularly if you're not such a 0:06:23.880 --> 0:06:27.120 huge fan of vegetables. So that's a standard serving of veggies. 0:06:27.160 --> 0:06:29.760 When it comes to fruit, as standard serving is about 0:06:29.800 --> 0:06:31.919 one hundred and twenty to one hundred and fifty grams, 0:06:32.080 --> 0:06:34.960 so that looks like two smaller pieces of fruit might 0:06:34.960 --> 0:06:37.880 be two apricots, two plums or two kiwi fruits, or 0:06:37.920 --> 0:06:41.720 a medium sized fruits so an apple, banana or an orange, 0:06:41.920 --> 0:06:43.720 or if you're looking at like fruits are a little 0:06:43.760 --> 0:06:46.680 chopped up fruit, it's roughly a cup of fruit. That's 0:06:46.680 --> 0:06:49.960 a standard serving of fruit. And we are told to 0:06:50.000 --> 0:06:52.520 aim for about two serves of fruit to day, and no, 0:06:52.600 --> 0:06:55.120 they're not interchangeable. If you don't like veggies, you can't 0:06:55.160 --> 0:06:57.479 have five serves of fruit and two serves of veggies. 0:06:57.680 --> 0:06:59.800 You need to stick at around the two servings of 0:06:59.800 --> 0:07:02.800 fruit and five servings and vegetables a day. So portions 0:07:02.839 --> 0:07:05.600 matter for the high calorie foods when we're trying to 0:07:05.640 --> 0:07:07.520 lose weight, but also we need to get in enough 0:07:07.520 --> 0:07:09.360 of the good stuff as well. And I often find 0:07:09.360 --> 0:07:12.080 that if you're focusing on adding more fresh fruit and 0:07:12.120 --> 0:07:15.920 vegetaes into your diet, the other things will naturally decrease anyway. 0:07:16.480 --> 0:07:18.320 True, true, And I think the other one that springs 0:07:18.320 --> 0:07:20.560 to mind that we did a media story on it 0:07:20.600 --> 0:07:23.360 several years ago and it went really well, is what 0:07:23.480 --> 0:07:27.440 is a serve of hot chips? And this is relevant 0:07:27.520 --> 0:07:29.880 because I can't tell you of all the food dies 0:07:29.920 --> 0:07:32.440 that come through how many times a week I would 0:07:32.440 --> 0:07:35.400 see a comment like had a few chips, went to 0:07:35.400 --> 0:07:37.280 the pub and had a few chips off my kid's plate, 0:07:37.760 --> 0:07:41.640 Like hot chips come into our diet so often. And 0:07:41.920 --> 0:07:44.520 you were describing in terms of the oil quality, and 0:07:44.600 --> 0:07:47.080 I think I always say, if it's an amazing fry, 0:07:47.080 --> 0:07:49.080 I enjoy it. But in many cases they've sat there 0:07:49.120 --> 0:07:51.760 for ages, they're cold, they're not always the best quality potato. 0:07:52.160 --> 0:07:54.520 But do you know how many is a serve lean? 0:07:54.680 --> 0:07:55.120 How many? 0:07:55.520 --> 0:07:57.960 I generally said in my clients, And it's shocking about 0:07:57.960 --> 0:08:00.600 eight about you know, seven at eighth is about a 0:08:00.640 --> 0:08:03.280 serving size. And if you did get a standard palmi 0:08:03.440 --> 0:08:05.960 or an I fill it with chips and veggies, you 0:08:06.040 --> 0:08:08.560 would probably have fifteen to twenty chips on your plate 0:08:08.640 --> 0:08:11.200 at least. And if you are having those smaller little 0:08:11.240 --> 0:08:13.960 French fry ones like McDonald's, it's probably more like, you know, 0:08:14.080 --> 0:08:17.880 twelve to fifteen, but it's those thigger kind of pubstyle chips. 0:08:18.080 --> 0:08:20.560 And if you're having wedges, it's probably more like fital six. 0:08:21.120 --> 0:08:24.160 Yeah, So that's always whenever they come to my plate. 0:08:24.200 --> 0:08:26.680 If I'm out at a pum, I'll actually take them 0:08:26.720 --> 0:08:29.240 off so you can either be super strong and ask 0:08:29.320 --> 0:08:31.480 for them not to be served and actually ask for 0:08:31.520 --> 0:08:33.760 salad to replace it, or you've got to get rid 0:08:33.800 --> 0:08:35.439 of them off the plate because you'll keep nibbling and 0:08:35.520 --> 0:08:38.360 before you know it. So that number eight to ten 0:08:38.559 --> 0:08:41.160 is over one hundred calories and over ten grams of fat. 0:08:41.240 --> 0:08:44.240 So it's certainly adding that carbohydrate component to a meal. 0:08:44.320 --> 0:08:47.160 So if you're having fried shit sel or another fried food, 0:08:47.240 --> 0:08:49.160 you can see it. It really adds up. So I think, 0:08:49.320 --> 0:08:51.599 particularly coming into silly season where we're eating out a 0:08:51.640 --> 0:08:54.360 lot and socializing, be really mindful of those little extras 0:08:54.400 --> 0:08:57.199 slipping in, particularly the hot chips when you're eating out, 0:08:57.200 --> 0:08:58.760 and if the goal is to really not eat them, 0:08:58.800 --> 0:09:00.679 you've got to have a rule in it, because two 0:09:00.800 --> 0:09:02.400 or three or four or five off the kid's plate, 0:09:02.440 --> 0:09:03.840 and then all of a sudden, you've had an extra 0:09:03.920 --> 0:09:06.600 hundred plus calories and ten grams of fat. And they're 0:09:06.640 --> 0:09:09.000 those little extras that really derail us, and it's a 0:09:09.000 --> 0:09:11.719 bad habit, I think, So just be mindful of how 0:09:11.760 --> 0:09:14.280 often that is slipping in. I think I already said 0:09:14.280 --> 0:09:16.120 I tend to encourage if people love a bit of 0:09:16.120 --> 0:09:19.280 flavor through things using things like a grated cheese or 0:09:19.280 --> 0:09:21.760 a shaved cheese, or buying one of those cheese shavers, 0:09:22.120 --> 0:09:25.679 because if you buy sliced cheese, they're quite heavy slices. 0:09:26.120 --> 0:09:28.920 You're getting fifteen twenty grams per slice, whereas a slice 0:09:28.920 --> 0:09:31.880 of light yasberg. All those thinner ones you can get 0:09:31.920 --> 0:09:35.240 in branded varieties from wilies and coals or only ten grams. 0:09:35.600 --> 0:09:37.880 So that's another way to they're a lot lot thinner 0:09:37.920 --> 0:09:40.640 and they are smaller. But with cheese often you just 0:09:40.679 --> 0:09:43.160 need a little grating or shaving of parmesan and you 0:09:43.160 --> 0:09:44.920 get all the flavor for a lot less. So that's 0:09:44.920 --> 0:09:48.520 a great way. I think using about stomach vinegar through 0:09:48.559 --> 0:09:51.079 addressing will give it some moisture or even a marinated 0:09:51.120 --> 0:09:53.240 fetter where you'll use a couple of cubes and then 0:09:53.280 --> 0:09:55.319 get the moisture so you don't necessarily need to add 0:09:55.440 --> 0:09:58.440 lashings of oil as well. And then with the avocado, 0:09:58.520 --> 0:10:00.880 you know, go for smaller variet of things, you know, 0:10:00.960 --> 0:10:04.160 go for kiss size or smaller avocados, because then you 0:10:04.240 --> 0:10:06.360 will and spread really thin and like chunking it up 0:10:06.400 --> 0:10:09.240 on the toast is adding one hundred plus calories already 0:10:09.280 --> 0:10:10.760 to the actual meal. 0:10:11.200 --> 0:10:11.559 And I think. 0:10:11.559 --> 0:10:13.400 The other one that springs to mind when eating out 0:10:13.440 --> 0:10:16.560 is slices of sour dough. Now, sour dough is probably 0:10:16.600 --> 0:10:19.079 not the healthiest bread, a white sour dough. Sure, if 0:10:19.080 --> 0:10:21.600 you get a rye or a whole grain sour dough 0:10:21.600 --> 0:10:24.320 it can be. But the white sour dough, even though 0:10:24.320 --> 0:10:26.640 it might have a lower GI, it's still massive. It's 0:10:26.640 --> 0:10:30.080 still forty to fifty grams of carbohydrate minimum perserve, which 0:10:30.120 --> 0:10:32.640 is double the carbohydrate of a dense grain bread like 0:10:32.640 --> 0:10:36.360 a bergen. And as such, one slice is definitely two serves, 0:10:36.400 --> 0:10:38.680 so you actually someone's even want to cut that in half. So, 0:10:39.240 --> 0:10:41.840 you know, something controversial ideal, and people who don't like 0:10:41.840 --> 0:10:43.839 food waste don't like it. But if I'm having a 0:10:43.880 --> 0:10:46.160 bread roll, I'll always take the middle out an animal. 0:10:46.240 --> 0:10:47.520 You can give it to someone else. You could use 0:10:47.559 --> 0:10:49.640 it and hold it for bread crumbs and make that later. 0:10:50.000 --> 0:10:51.680 But then I'll be able to get more salad and 0:10:51.720 --> 0:10:53.199 more protein into a bread roll. 0:10:53.600 --> 0:10:54.960 So there's some little ideas. 0:10:55.000 --> 0:10:56.679 I think going to chocolate, and I know we don't 0:10:56.679 --> 0:10:59.280 want to necessarily touch chocolate, but a serve of chocolate 0:10:59.360 --> 0:11:01.640 is two or three, whereas you know, it really is 0:11:01.679 --> 0:11:04.840 calorie dense, and that's why buying individual portions works. Well, 0:11:05.160 --> 0:11:07.679 that's why the AUDI which gives you an individual portion 0:11:07.720 --> 0:11:10.199 which is a little bit bigger than ideally. Is it 0:11:10.280 --> 0:11:12.200 one hundred cal I think they're more like one fifty 0:11:12.240 --> 0:11:15.760 per serve, but at least it's portion control. So keep 0:11:15.800 --> 0:11:17.560 an eye on those individual blocks. 0:11:17.559 --> 0:11:18.000 Is that right? 0:11:18.080 --> 0:11:20.360 Is that it's fifty grams because I think there's four 0:11:20.400 --> 0:11:21.480 in the hundred grand block. 0:11:21.800 --> 0:11:23.720 I feel like they're closer to maybe in one eighty 0:11:23.800 --> 0:11:26.280 or two hundred. But they're really good. They're good portions, 0:11:26.280 --> 0:11:28.360 and I think as long as it's accounted for throughout 0:11:28.400 --> 0:11:30.400 your day, like it's absolutely okay, But. 0:11:30.320 --> 0:11:33.239 It is more than a recommended portion of chocolate fifty grams. 0:11:33.160 --> 0:11:35.080 Yeah, it is. Yeah, But I feel like the quality 0:11:35.080 --> 0:11:37.080 of the chocolate's really good. And sometimes I'll go and 0:11:37.080 --> 0:11:38.679 i'll wrap on it. I don't even have the whole thing, 0:11:38.760 --> 0:11:41.040 like I feel like because it is good quality, it's rich, 0:11:41.120 --> 0:11:43.839 it's satisfying. Sometimes I'll just have half and I feel 0:11:43.840 --> 0:11:46.200 really satisfied. Other days I'll have the whole thing. So 0:11:46.280 --> 0:11:48.079 I feel like, as long as the chocolate is good 0:11:48.120 --> 0:11:51.079 quality and it's something that you truly enjoy, you'll always 0:11:51.080 --> 0:11:53.280 eat far less than what you intended to as well. 0:11:53.720 --> 0:11:55.360 But I think it is good to start with their 0:11:55.400 --> 0:11:58.160 recommended portion because if you open a block of cabrits, 0:11:58.520 --> 0:12:00.920 it's so easy to have another bit. Because remember that 0:12:01.040 --> 0:12:04.360 very sweet chocolate will drive appetite to look for more 0:12:04.360 --> 0:12:07.240 and more. It's that sugar and intense sweetness of milk 0:12:07.280 --> 0:12:10.120 chocolate that drives the brain to keep eating, whereas the 0:12:10.160 --> 0:12:13.280 benefit of a dark chocolate, which is more bitter, is 0:12:13.280 --> 0:12:16.000 that it won't spike that drive to keep eating it. 0:12:16.000 --> 0:12:19.240 So it is helpful with portion control, but it depends. 0:12:19.280 --> 0:12:21.480 Everyone's different. I've got clients you can have a square 0:12:21.559 --> 0:12:23.760 or two of lint, no problem, and I've got clients 0:12:23.800 --> 0:12:25.679 without a doubt I cannot have a block of chocolate 0:12:25.720 --> 0:12:27.320 in the house and have to limit and prefer a 0:12:27.360 --> 0:12:31.200 portion control bar of something because they know and everyone's different, 0:12:31.240 --> 0:12:33.600 and that builds over time. But I do think it's 0:12:33.640 --> 0:12:36.280 also worth, like you describe, really keeping in mind what 0:12:36.320 --> 0:12:38.679 you're craving and what you're feeling like, rather than I'm 0:12:38.720 --> 0:12:41.440 allowed to have, which sort of lends itself to that 0:12:41.720 --> 0:12:44.600 mindless over eating, rather than really leaning into what you're 0:12:44.600 --> 0:12:47.800 feeling like. So in all those examples, whether it's cheese, 0:12:47.880 --> 0:12:50.760 whether it's hot chips, whether it's chocolate, it's really important 0:12:50.760 --> 0:12:52.800 that it's actually what you're feeling like, rather than just 0:12:52.840 --> 0:12:54.320 it's there, I'm going to eat it. And in many 0:12:54.360 --> 0:12:56.200 cases we don't even feel like it, but we're eating 0:12:56.240 --> 0:12:58.600 it because it's there and in an easy reach, which 0:12:58.640 --> 0:13:00.680 is why some of the easiest times to not order it, 0:13:00.720 --> 0:13:02.599 or not have it on the plates, or keep the 0:13:02.679 --> 0:13:04.760 kids food away from yours if you know that you're 0:13:04.760 --> 0:13:07.680 constantly snacking on kids leftovers and extras that you know 0:13:07.760 --> 0:13:09.880 are just crossing your path you wouldn't have had otherwise. 0:13:10.559 --> 0:13:13.920 Alrighty, Well, our next segment, Susie, is all about exercise. 0:13:14.000 --> 0:13:15.960 I was talking to a friend who's a very well 0:13:16.000 --> 0:13:18.720 known exercise physiologist, and we were talking about the type 0:13:18.720 --> 0:13:20.760 of training and are saying, look, I'm really into my weights, 0:13:20.760 --> 0:13:22.840 I'm trying to lived a bit heavier, I'm really making 0:13:22.880 --> 0:13:25.120 some good progress this year, saying how proud I was, 0:13:25.160 --> 0:13:27.559 and she was like, that's great, particularly in your thirties, 0:13:27.720 --> 0:13:29.480 and she's like, it's something that a lot of people 0:13:29.600 --> 0:13:31.839 don't start doing until later, or they do it really early, 0:13:31.920 --> 0:13:33.880 but thirties is where you want to build the foundation. 0:13:34.240 --> 0:13:37.079 And it got me thinking about talking about exercise for 0:13:37.240 --> 0:13:39.719 the decades because I've written an article before. It was 0:13:39.760 --> 0:13:41.520 many years ago, I think it was for WHO magazine, 0:13:41.520 --> 0:13:44.160 and I talked about nutrition through the decades, and I thought, 0:13:44.160 --> 0:13:45.880 you know what, it'd be a really great topic to 0:13:45.880 --> 0:13:48.880 talk about exercise through the decades. So starting off in 0:13:48.920 --> 0:13:51.160 our twenties, and I know the bulk of our listeners 0:13:51.200 --> 0:13:53.320 are probably in their thirties or forties. Well we do know, 0:13:53.360 --> 0:13:56.000 we've surveyed our listeners. But for some of our young 0:13:56.080 --> 0:13:58.760 ones out there in our twenties, these are your you know, 0:13:58.840 --> 0:14:01.520 like your prime years physically speaking, right, so you in 0:14:01.559 --> 0:14:04.960 your best pick physical conditions. So what you really want 0:14:04.960 --> 0:14:07.400 to focus on is getting into a great routine and 0:14:07.640 --> 0:14:10.240 habit with exercise. So you want to set yourself up 0:14:10.240 --> 0:14:13.360 for the great habit of regularly exercising, so it's not 0:14:13.400 --> 0:14:15.600 something you feel like you have to force yourself to do. 0:14:15.840 --> 0:14:19.480 It becomes this really enjoyable natural part of your daily 0:14:19.560 --> 0:14:22.640 or weekly routine. So in your twenties, you can pretty 0:14:22.720 --> 0:14:25.000 much pick anything. You just want to focus on something 0:14:25.040 --> 0:14:27.440 that you enjoy. You might want to. If you're not 0:14:27.480 --> 0:14:30.000 someone that's exercised regularly, you might have done a lot 0:14:30.040 --> 0:14:33.360 of team sports throughout school. That's a really fun, social 0:14:33.480 --> 0:14:35.800 active way to keep that going through your twenties. You 0:14:35.840 --> 0:14:38.480 might play social netball, you might play you know, football 0:14:38.560 --> 0:14:42.000 or touch. If you're not someone who was regularly exercising 0:14:42.040 --> 0:14:44.120 through their school years, you might want something with a 0:14:44.120 --> 0:14:46.160 bit more structure. You might join a gym, you might 0:14:46.160 --> 0:14:48.760 want to start experimenting with some of these groups, you know, 0:14:48.840 --> 0:14:52.680 high intensity type classes RPM, body attack, body pump, that 0:14:52.800 --> 0:14:54.680 kind of thing. Or you might just want to do 0:14:54.760 --> 0:14:57.000 something like more what we call this cross training, where 0:14:57.040 --> 0:14:59.320 you might want to you know, do things like burpies 0:14:59.320 --> 0:15:01.520 and jump squad. You might go for a run one day, 0:15:01.600 --> 0:15:03.000 you might do a bit of a walk or do 0:15:03.080 --> 0:15:05.360 some rock climbing another day. There's no hard and fast 0:15:05.440 --> 0:15:07.520 rules in your twenties, we just want you to build 0:15:07.680 --> 0:15:10.680 a sustainable habit and ensure that you're doing something that 0:15:10.720 --> 0:15:13.920 you actually enjoy. Now. When it comes to your thirties, 0:15:14.000 --> 0:15:18.560 particularly your mid to late thirties, also your early forties, 0:15:18.600 --> 0:15:22.040 this process called sarcopenia starts to occare. So this is 0:15:22.120 --> 0:15:25.120 age related muscle loss so the data shows us that 0:15:25.480 --> 0:15:28.520 in your forties or late thirties to forties, your muscles 0:15:28.600 --> 0:15:31.480 drop off by about two percent every single year. So 0:15:31.560 --> 0:15:34.840 particularly in your late thirties, you might start to notice 0:15:34.880 --> 0:15:38.200 some of your muscle tone decreasing a little bit, and 0:15:38.360 --> 0:15:41.280 particularly it's in your late thirties and forties and fifties, 0:15:41.320 --> 0:15:45.160 it's about three to eight percent per decade. So we 0:15:45.280 --> 0:15:47.240 sort of get to that point in your late thirties 0:15:47.240 --> 0:15:49.320 where it's like, if you don't use it, you'll lose it. 0:15:49.560 --> 0:15:53.640 So regular strength and resistance based training through your thirties 0:15:53.640 --> 0:15:57.080 to build that healthy foundation and habit into your forties 0:15:57.160 --> 0:16:00.440 is really really important. The research tells us about two 0:16:00.520 --> 0:16:02.880 times a week at a minimum from a strength and 0:16:02.920 --> 0:16:06.120 a resistant style perspective. Now, what also tends to happen 0:16:06.200 --> 0:16:08.680 for most women in their thirties is that we may 0:16:08.720 --> 0:16:10.960 have a baby or two, or three or four. Right, 0:16:11.040 --> 0:16:14.080 So this pre natal and post natal period of your 0:16:14.120 --> 0:16:16.840 life in maybe your late twenties and your thirties becomes 0:16:16.880 --> 0:16:20.080 particularly important for a healthy pregnancy, for a healthy delivery, 0:16:20.120 --> 0:16:22.800 and also to support recovery as well. So you might 0:16:22.840 --> 0:16:25.040 want to work one on one with a women's health 0:16:25.040 --> 0:16:28.200 physio or somebody who's been trained in women's health and 0:16:28.240 --> 0:16:31.880 pregnancy to really work on strengthening things like your pelvic flow. 0:16:32.160 --> 0:16:35.320 You want to continue to exercise leading up into a pregnancy, 0:16:35.440 --> 0:16:39.120 during pregnancy, and also postpartum as well, but you will 0:16:39.200 --> 0:16:41.280 likely have to modify some of the things that you're 0:16:41.320 --> 0:16:43.520 doing as well, so it's really important that you get 0:16:43.520 --> 0:16:46.080 that appropriate advice. So in your thirties, we want to 0:16:46.120 --> 0:16:49.440 focus on a strong public floor, a strong core, supporting 0:16:49.440 --> 0:16:52.040 healthy pregnancies, if that's what you choose to do, but 0:16:52.200 --> 0:16:55.680 also building in some of that regular muscle strength and 0:16:55.760 --> 0:16:58.760 conditioning as well. Now in your forties, as I mentioned, 0:16:58.960 --> 0:17:01.400 that's where some of this or mass tends to drop off. 0:17:01.400 --> 0:17:05.199 So at a minimum, we want to resistance based or 0:17:05.280 --> 0:17:08.960 strength based sessions a week now your forties. In this decade, 0:17:09.000 --> 0:17:12.320 a lot of people aren't raising children, they're working full time, 0:17:12.400 --> 0:17:15.280 they're progressing in terms of their careers, and they're very, 0:17:15.400 --> 0:17:17.840 very busy. A lot of us are doing school drop offs, 0:17:17.880 --> 0:17:21.159 we're running a household, we're working full time. Those midiar 0:17:21.280 --> 0:17:24.879 lives are really, really, really busy. So exercise is something 0:17:24.880 --> 0:17:26.760 that tends to drop off for a lot of people. 0:17:26.800 --> 0:17:28.880 In their forties, and we see that with the research 0:17:28.960 --> 0:17:31.359 they do it well through their twenties, they're into their thirties, 0:17:31.400 --> 0:17:33.520 and then it drops off right into their forties because 0:17:33.560 --> 0:17:36.040 life gets really busy, so you just want to try 0:17:36.080 --> 0:17:39.600 and establish a good regular habit for yourself. It might 0:17:39.640 --> 0:17:41.359 be that you drop the kids off to school on 0:17:41.400 --> 0:17:43.320