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Speaker 1: Do you know how much sugar you eat in a

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Speaker 1: day or how much is too much? Or what's the

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Speaker 1: actual difference between naturally occurring sugar and added yours. Today

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Speaker 1: on the Nutrition Cout, we take a closer look at

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Speaker 1: sugar and how much to make sure that you're not

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Speaker 1: having too much. Hi, I'm Leanne Maud and I'm Sissy

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Speaker 1: Burrow and each week we bring you the Nutrition Cout,

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Speaker 1: the bioweekly health podcast that keeps you up to date

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Speaker 1: on everything that you need to know in the world

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Speaker 1: of nutrition and as well as sugar. Today, Susie, we

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Speaker 1: talk about a client case study that explores the idea

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Speaker 1: of being healthy but also being overweight, and our listener

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Speaker 1: question will cover everything that you guys need to know

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Speaker 1: about summer drinks and water are our top choices. So

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Speaker 1: to kick us off this week, Susie schools back into

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Speaker 1: full swing. How the Twin's going this.

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Speaker 2: Year going really well? I made actually our share and

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Speaker 2: it's going to by the time we publish this, it

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Speaker 2: will be on my Instagram. I try and do a

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Speaker 2: little bit of baking for the lunch boxes, just to

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Speaker 2: mix it up, because even if you do buy packaged snacks,

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Speaker 2: which of course is controversial because of the processing and

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Speaker 2: also the rubbish and plastic associating the price.

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Speaker 1: Oh.

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Speaker 2: Absolutely, the kids get sick of them, you know, because

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Speaker 2: they're in this world of just wanting constantly new things

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Speaker 2: all the time. You know, you can be buying, you know,

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Speaker 2: what kids would describe as amazing snacks, and still they're winging.

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Speaker 2: So I try and do a little bit of baking,

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Speaker 2: and I made a great muffin recipe. Now, I in

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Speaker 2: the past have not had a lot of luck cooking

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Speaker 2: with pumpkin. Now, pumpkin is a smart addition to baking

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Speaker 2: because it's quite wet, you know, and for one of

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Speaker 2: a better word, moist. But in the past when I've

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Speaker 2: gone to make a pumpkin type loaf for something, it

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Speaker 2: really hasn't gone very well. But this one that I did.

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Speaker 2: And I always do a very similar base to muffins,

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Speaker 2: and I did these as mini muffins, which I do

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Speaker 2: about two and a half cups of self raising wholemeal flour.

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Speaker 2: I do just about half a cup of sugar or

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Speaker 2: sugar replacement, so you can, if you want to spend

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Speaker 2: a bit more, do to sugar replacement instead of real

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Speaker 2: sugar and then I would usually grate zucchini in and

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Speaker 2: then I usually would mix either a cup of a

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Speaker 2: Greek yogurt. I don't use protein yoga in baking. I

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Speaker 2: use Greek because it's got a bit more fat sort

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Speaker 2: buying well, and I use or sometimes I'll do milk instead.

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Speaker 2: But I did the great kyog at this time, and

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Speaker 2: then it was a whole cup of mashed pumpkin as

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Speaker 2: well as the zucchini, and then I would have done

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Speaker 2: two eggs in about fifty grams of butter because that's

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Speaker 2: my default recipe, and cocoa, and it came up really well.

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Speaker 2: And I think because the pumpkin is quite sweet, and

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Speaker 2: perhaps in the past maybe I've used more. I'm not

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Speaker 2: quite sure why in the past it hasn't worked. But

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Speaker 2: I really liked that because I think parents, one, it's

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Speaker 2: cost effective, as you described like. It made twenty four

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Speaker 2: mini muffins. Now, admittedly, my children ate most of them

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Speaker 2: that night, which was an ideal because my plan to

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Speaker 2: freeze them. But if you had some more self regulated children,

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Speaker 2: you know, that's a whole week or two worth of snacks.

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Speaker 2: Really cost effective with those ingredients, A number of those

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Speaker 2: products we would have at home. Zucchini is not expensive,

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Speaker 2: Pumpkin not expensive, not expensive, you know, so a lot

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Speaker 2: of those baseline things we would have without needing to

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Speaker 2: go on buy. And yeah, they tasted really really good. Actually,

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Speaker 2: I'll be honest. I always put a few chop chips

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Speaker 2: in there as well, just to sweeten it a little

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Speaker 2: bit extra, and the kids love to see them. But yeah,

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Speaker 2: highly recommend a little bit of pumpkin through the muffin recipe.

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Speaker 2: So it may have been a one off because as

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Speaker 2: I said, I hadn't done it before, but I'm going

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Speaker 2: to try it again, And yeah, great way, particularly if

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Speaker 2: you've got kids who aren't great veggie eaters. And quite

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Speaker 2: a few of kids I've had over recently playing with

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Speaker 2: the twins, they're terrible veggie eaters. Like I say, carrot no,

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Speaker 2: tomato no. So if you've got kids who are a

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Speaker 2: little bit on the fussy side when it comes to veggies,

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Speaker 2: We've spoken about it before. We like a green juice

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Speaker 2: for kids who are fussy with veggies. But the veggie

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Speaker 2: type muffins that look chocolate e fantastic, So I recommend that.

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Speaker 1: Yeah, I've been punkin before in baking. Always it a brownie.

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Speaker 1: I find pumpkin, bee strut and black beans, even chickpeas

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Speaker 1: go really well on a brownie because they're quite dense,

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Speaker 1: so it makes it doesn't make like a nice airy

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Speaker 1: like a fluffy cupcake, but it makes a nice dense

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Speaker 1: kind of cupcake or brownie. So I'm a big fan

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Speaker 1: of that as well. I think it's a great addition.

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Speaker 1: And always with the cocoa powder as well, I feel

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Speaker 1: like just gives a nice richness as well to it

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Speaker 1: because it is nice and dense.

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Speaker 2: So yeah, I'm pretty proud of myself. So yeah, get

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Speaker 2: baking all the moms out there, I recommend that. Yeah,

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Speaker 2: I don't have the recipe on my Instagram. If you

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Speaker 2: want to go and give it a go, post them

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Speaker 2: and tag us in the Nutrition Couch if you do.

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Speaker 1: Make them amazing And Susi's Instagram is a Susie Borrow

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Speaker 1: Dietitian for those playing it at home.

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Speaker 2: It is, and we'll share it on our page too,

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Speaker 2: because we of course have quite an active Instagram page

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Speaker 2: and Facebook now and that's where you can always send

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Speaker 2: your questions. So if you haven't subscribed to us on Instagram,

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Speaker 2: where the Nutrition Couch podcast.

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Speaker 1: I think we've got over sixteen thousand followers now actually,

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Speaker 1: which is very nice to see. Well, all right, well,

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Speaker 1: talking about this week's segment through the media. Now, in

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Speaker 1: the eighties and nineties, and certainly when we went through Uni, Susie,

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Speaker 1: it was all about the fat. You know, the fat

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Speaker 1: was the most important part. It was having to get

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Speaker 1: clients on a low fat diet fight as bad cutting

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Speaker 1: of vascularities, that sort of thing. It was a huge

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Speaker 1: fat focus. Now in recent years, we've become very carb

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Speaker 1: and sugar focused, haven't we. So a lot of people

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Speaker 1: are very interested in the sugar content of foods. A

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Speaker 1: lot of people are saying they're addicted to sugar, particularly

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Speaker 1: around that time of their month. They have no self control,

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Speaker 1: they're suppinding it hard to self regulate after dinner. They

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Speaker 1: I need something sweet every single night. You know, we're

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Speaker 1: coming into a world where there's sugar free absolutely everything,

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Speaker 1: but is it always the best option? And how much

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Speaker 1: sugar is actually in our food? So I think a

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Speaker 1: lot of the ones that people don't really think about.

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Speaker 1: To me, Susia, drinks, I pull a lot of my

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Speaker 1: clients up on drinks, whether it's cold breast juices, even

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Speaker 1: whether it's just a green juice they picked up in

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Speaker 1: the supermarket. They haven't really read the label properly, and

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Speaker 1: I say to them, look, there's four types of fruit

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Speaker 1: in there. The only green thing in there is spinach.

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Speaker 1: Then it's got Apple's Kiwi fruits, pears and bananas. Like

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Speaker 1: what we're dooking? This is a high sugar drink.

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Speaker 2: I like that. I've never heard that a five sugar drink.

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Speaker 2: I like that.

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Speaker 1: Bubble Teas they're a big one as well, Bubble Teas

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Speaker 1: and a lot of Starbucks. It's really hot in Brisbon

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Speaker 1: at the moment, middle of summer. We're kind of going

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Speaker 1: through a heat wave walking around my local westfield purely

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Speaker 1: just to get me in the airc On the other

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Speaker 1: day because we had to get out of the house,

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Speaker 1: they shut down the power for a day. It was awful.

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Speaker 1: So we went to the shopping sete and were walking around,

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Speaker 1: and I was seeing people with these big Starbucks big drinks,

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Speaker 1: like you know, fruit flavored kind of things, like gone

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Speaker 1: with the standard ice slate is that you normally get

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Speaker 1: a Starbucks. Everyone was having these like pink drinks and

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Speaker 1: blue drinks and that sort of thing. So I find

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Speaker 1: there's a lot of added sugar going in through drinks,

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Speaker 1: and then of course I find it's a lot of

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Speaker 1: the office snacks that come out like it's somebody's made

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Speaker 1: brownies as a box of chocolate somebody has brought through,

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Speaker 1: you know, chocolate still hanging around after Christmas, or the

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Speaker 1: leftover rumballs.

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Speaker 2: So sugar is a.

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Speaker 1: Big thing that we need to be aware of. And

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Speaker 1: certainly the average austrain is over eating more than what

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Speaker 1: the guidelines recommend.

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Speaker 2: Definitely true. You're right. Some of the highest intakes comes still,

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Speaker 2: unfortunately from soft drink and fruit juices. But in austray

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Speaker 2: absolutely right. The next biggest sauce is baked goods, so

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Speaker 2: the banana breads, the muffins, the doughnuts, the treats, the brownies,

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Speaker 2: you know, the baking at work, the biscuit tin snacks

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Speaker 2: and kids. Now, admittedly a lot of the snacks have

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Speaker 2: significantly reduced the amounts of sugars, so musley bars are

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Speaker 2: pretty good. Most of them have got less than five grams,

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Speaker 2: so they have targeted those. But sweet biscuits across the

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Speaker 2: board is a significant sauce, and of course treats because

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Speaker 2: we love to reward ourselves and right, you know, drinks

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Speaker 2: is not insignificant, particularly when people are adding sugar as

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Speaker 2: well to a tea in coffee and having several through

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Speaker 2: the day. I find it also slips in quite often

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Speaker 2: in yogurts, particularly in children, because whilst there's a couple

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Speaker 2: of no added sugar yogurts, there's still several that have

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Speaker 2: sugar added, and they don't always differentiate what is naturally

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Speaker 2: occurring to what is added. So I guess one of

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Speaker 2: the key things we wanted to talk about was the whore.

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Speaker 2: World Health Organizations recommendations for added sugars is less than

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Speaker 2: twenty five grams or six tea spoons per day, which

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Speaker 2: sounds enormous, but it's not really because if you have

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Speaker 2: one treat plus for example, a fruit yogurt that has

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Speaker 2: added sugar or some sauces, you know, if you're having

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Speaker 2: an Asian stir fry, and you might have hOistin and

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Speaker 2: sweet chili and straight away your way over that amount

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Speaker 2: very very easy to get to that, and I'd be

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Speaker 2: hastened to say that most people would be you know,

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Speaker 2: two or three times that on a day to day basis.

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Speaker 2: But it is specifically referring to added sugars versus naturally

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Speaker 2: occurring so carbohydrate based foods that are sweet, our fruit,

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Speaker 2: even our veggies to a smaller extent, our deer foods

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Speaker 2: which have the naturally occurring sugar lactose, will all have sugars.

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Speaker 2: They're quite different to added sugars in food in the

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Speaker 2: sense that they're coming as part of a complex interaction

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Speaker 2: of nutrients. They don't have the association with weight gain

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Speaker 2: that added sugars have. And the difference in that is

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Speaker 2: that when you concentrate fruit sugars, for example, in the

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Speaker 2: case of fruit juice, you are really making a lot

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Speaker 2: more than would be naturally occurring without the benefit of

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Speaker 2: fiber at a buffer blood glucos response. So in the

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Speaker 2: case of say, even if it's one hundred percent fruit juice,

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Speaker 2: just think how many pieces of fruit, as Leander described,

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Speaker 2: it might be five different types of fruit concentrating down

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Speaker 2: to give thirty forty to fifty grams of sugar, when

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Speaker 2: a piece of fruit might have sort of ten fifteen,

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Speaker 2: twenty max plus all the fiber. So it's very very

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Speaker 2: different when you're having getting concentrated sauces. So when we

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Speaker 2: look at the evidence around weight gain. It's concentrated sugars

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Speaker 2: from fruit juices and then the addeds from soft drink,

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Speaker 2: any kind of other drinks like the iced teas and

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Speaker 2: the bubble teas, fruit based sort of yogurts where sugar

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Speaker 2: may be added, or flavored type products which might have

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Speaker 2: the concentrated syrups in them, concentrated fruit snacks, so again

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Speaker 2: with things like the fruit straps or dried fruit, which

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Speaker 2: concentrates it down. I think looking at a box of

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Speaker 2: Sultana's for school aged kids is about thirty grams of

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Speaker 2: concentrated sugar in one hit. So how do you know?

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Speaker 2: I think you know, looking at packaged foods, you're certainly

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Speaker 2: wanting less than five grams per serve of sugars. And basically,

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Speaker 2: if you look on a food ingredient list, and sugar

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Speaker 2: is one of the first ingredients steer away, which if

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Speaker 2: you look at biscuits, for example, any kind of sweet biscuit,

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Speaker 2: even if they're marketed as child friendly biscuits, you know

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Speaker 2: you look and its wheat flour, vegetable oil, which inevitably

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Speaker 2: will we palm, and then sugar is the third ingredients.

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Speaker 2: So certainly with commercial cakes muffins, biscuits, brownies, banana bread,

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Speaker 2: all very very high proportionally in sugars and foods that

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Speaker 2: will add twenty to thirty grams in one hit. And

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Speaker 2: you can see then if you're having a treat or

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Speaker 2: two a day, you're easily getting way over that recommended intake.

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Speaker 2: And that's not taking into account the small amounts filtering

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Speaker 2: through in sauces and our daily food choices, which still

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Speaker 2: may be quite healthy.

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Speaker 1: Yeah. I think it's also important to note, as you mentioned,

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Speaker 1: the difference between the added sugars and the naturally occurring ones,

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Speaker 1: because I have a lot of clients who you know,

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Speaker 1: will freak out about skim milk having say ten grams

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Speaker 1: of sugar per cup or something, but then we'll happily

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Speaker 1: munch a couple of, you know, four or five favorite

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Speaker 1: chocolates in the afternoon at the work you know, at

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Speaker 1: the work office desk or something like that. So I

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Speaker 1: really think that, as you mentioned, the whole food sources

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Speaker 1: are generally okay because we've got other types of nutrients

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Speaker 1: in fruits and veggies are bound up with a bit

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Speaker 1: of fiber, they're a lot better. What we need to

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Speaker 1: be watching is particularly in baking, there's a lot of

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Speaker 1: there's a big push for like no refined sugar recipes.

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Speaker 1: A few years ago when that big Eye Quick Sugar

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Speaker 1: program blew up, the whole thing was to cut it

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Speaker 1: all out and then to basically just go no refined sugar.

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Speaker 1: So people were replacing white sugar and baking with honey

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Speaker 1: or maple syrup or argives syrup or brown rice syrup

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Speaker 1: or organic brown sugar. They're basically all the same thing,

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Speaker 1: which is normally what I say to my client. Sure,

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Speaker 1: some might have some small nutritional benefits, like honey might

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Speaker 1: be slightly better if you're getting organic brown sugar, sugar

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Speaker 1: may be slightly better. But at the end of the day,

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Speaker 1: the body treats all sugar, whether it's honey, whether it's

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Speaker 1: white sugar, whether it's organic coconut sugar, like sugar breaks

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Speaker 1: it down and it processes it the same way. So

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Speaker 1: I think we just need to be well aware of that.

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Speaker 1: And as a general rule, SUOZI, whenever I'm baking, if

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Speaker 1: the recipes say says one cup of sugar, I'll use

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Speaker 1: a quarter of a cup, like I will automatically half

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Speaker 1: if not a quarter. What the recipe actually says, and

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Speaker 1: it doesn't do too much from a texture perspective, it

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Speaker 1: still tastes really nice. I might add in a mash

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Speaker 1: banana or some fresh blueberries or something if I'm making

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Speaker 1: some muffins or a loaf, and then adds a little

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Speaker 1: bit of natural sweetness to it as well. I really

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Speaker 1: feel like in baking, we can really at least half,

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Speaker 1: if not reduce even further the added sugars, because that's

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Speaker 1: a big one that's slipping in, particularly if you are

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Speaker 1: doing it for the kids each week. And then even

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Speaker 1: things like dried fruits. I think it's a really portable

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Speaker 1: and convenient snack for parents to have dried fruit for

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Speaker 1: the kids. But you want to make sure that a

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Speaker 1: lot of dried fruit is sort of like a dentist

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Speaker 1: worst nightmare, or my dentist tells me that anyway, it

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Speaker 1: gets really stuck to the tea. So if you're not

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Speaker 1: brushing your tea straight afterwards, a great thing, because it

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Speaker 1: does get stuck and it can cause cavities long term,

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Speaker 1: and a lot of dried fruit actually has added sugars.

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Speaker 1: I was just looking at some cranberries for baking the

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Speaker 1: other day, and I picked up two packets, and one

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Speaker 1: was a lower sugar variety. I thought, oh, I wonder

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Speaker 1: how they're taking sugar added cranberries. They weren't. The normal

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Speaker 1: one was just it had added sugar into the cranberries,

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Speaker 1: and the low sugar variety was literally just dried cranberries.

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Speaker 1: So I think a lot of people aren't aware that

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Speaker 1: they're adding sugar into things like dried fruit as well.

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Speaker 2: Because of course, sugar can be listed as many other names,

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Speaker 2: so things you might see would be good close syrup,

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Speaker 2: any kind of syrup is generally a sugar multidextrone. What

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Speaker 2: else land he's masquerading sugar, sucrose, any of the osis.

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Speaker 2: So there's several different terms for it, and many in

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Speaker 2: some cases. You know, foods may have several different varieties.

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Speaker 2: But I've just looked up because a couple of other

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Speaker 2: foods that sprang to mind when I was thinking about it.

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Speaker 2: Where it slips in in large amounts is nutella. I

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Speaker 2: know there's plenty of families who don't mind the kids

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Speaker 2: having natella at home. You know, it seems to be

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Speaker 2: relatively healthy with nuts, but it really hits all hell

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Speaker 2: and sugar. It's got like a really I want to say,

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Speaker 2: six seven grams in a so a tablespoons serve, it's

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Speaker 2: really high. And hot Cross buns so at the moment,

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Speaker 2: my kids, for example, are loving Hot Cross bums, and

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Speaker 2: from a cost perspective, they can be quite a good choice.

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Speaker 2: Is a bit of a treat. But the chocolate ones,

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Speaker 2: for example, I've got almost three teaspoons of sugar per

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Speaker 2: hot Cross bun. So have you've already been lured into

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Speaker 2: the easter section? Keep that in mind because another little

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Speaker 2: trick with sweet food in general is, and I think

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Speaker 2: I've said it before, I really try and encourage my

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Speaker 2: clients to not have sweet food until the second half

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Speaker 2: of the day to try and keep that appetite regulation

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Speaker 2: under control. But that means if you are having that

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Speaker 2: treat at night. So you know, I have consulted to

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Speaker 2: Twisted Frozen Yogat before and I'm a big fan of

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Speaker 2: their portion controlled desserts, and they have close to ten

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Speaker 2: per serve, which is quite reasonable for a dessert. But

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Speaker 2: you're getting plenty from that one off treat at night.

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Speaker 2: You don't need to have it through the day with

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Speaker 2: a bit of extra banana bread or muffin. And going

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Speaker 2: back to the baking example we're talking about. I do

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Speaker 2: often always use a banana, an old sort of banana

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Speaker 2: mashed up for sweetness. Naturally, find the dairy helps a

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Speaker 2: little bit with that to give some sweetness. But if

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Speaker 2: you can afford it, the baking replacements mean you can

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Speaker 2: use a lot less added sugar, but we will be honest,

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Speaker 2: they're not inexpensive. You know, they're seven eight dollars per packet,

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Speaker 2: which can be beyond the reach of budget for many

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Speaker 2: families at the moment. So using the mash frit in

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Speaker 2: that example can be a way to keep some sweetness

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Speaker 2: in there, and using vanilla essence or cinnamon, because yeah,

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Speaker 2: using the sugar replacements is not inexpensive for families who

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Speaker 2: are tight on the budget when buying so much food

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Speaker 2: each week.

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Speaker 1: And I'll just go back to the baking as well,

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Speaker 1: because a lot of my clients, maybe before they start

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Speaker 1: working with me, maybe not so much afterwards, love those

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Speaker 1: rule desserts. And I think that you need to be

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Speaker 1: conscious even if you're using whole food based ingredients. Like

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Speaker 1: we said, naturally occurring sugars in things like fruits, so

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Speaker 1: dates for example, can be wonderfully healthy if you're just

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Speaker 1: having a day or two with a handful of nuts

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Speaker 1: as a snap. That can be a great choice. But

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Speaker 1: if you're blending say twenty five dates in with some

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Speaker 1: coconut oil to make the base of your raw Snickers slice,

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Speaker 1: you're basically eating I don't really care how clean or

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Speaker 1: organic it is. You're eating dessert.

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Speaker 2: Just buy the Snickers.

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Speaker 1: So just be warried that even if you're using whole

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Speaker 1: food sauces, if you're using far more than you would

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Speaker 1: actually eat, you're getting in a lot of natural sugar

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Speaker 1: even though it's only natural. And same deal with something

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Speaker 1: like an orange juice. The body physically couldn't sit down

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Speaker 1: and eat eight oranges all at once, or I don't

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Speaker 1: think most people could. I certainly couldn't. I tap out

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Speaker 1: after probably about two or three. But if you were

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Speaker 1: drinking a big pup or bottle of orange juice, you

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Speaker 1: could easily have six to eight oranges juice down, Which

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Speaker 1: is why dieticians are never really fans of juice. Maybe

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Speaker 1: for a special occasion, but definitely not on a regular basis.

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Speaker 1: So just little things to be aware of like that,

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Speaker 1: which I think can really creep in. You know, you

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Speaker 1: have juice with every Saturday Sunday is a bit of

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Speaker 1: a treat with the family. Then the kids are allowed

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Speaker 1: to tell her on toast like a retreat for breakfast

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Speaker 1: on the weekend, and then it's dessert on the weekend

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Speaker 1: as well. Then you might go out for some ice

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Speaker 1: cream on the weekend, then you do some Sunday baking.

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Speaker 1: So it can actually really slip in quite easily over

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Speaker 1: quite a few meals. So I think just reading labels

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Speaker 1: and being aware, like you said, SUSI if sugar is

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Speaker 1: in the top one, two or three ingredients and it

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Speaker 1: does mask like you know, different names palm sugar as

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Speaker 1: an example, or glucose as an example, honey, maple syrup,

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Speaker 1: barley malt syrup is classified as sugar. Caramel is another

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Speaker 1: name for sugar, brown sugar, buttered syrup, dates sugar malt

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Speaker 1: syrup is another one. Treacle, any sort of syrup, sucrose,

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Speaker 1: raw sugar, organic sugar. It's all sugar, even fruit juice

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Speaker 1: and fruit juice concentrate. It's all sugar. At the end

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Speaker 1: of the day, the body treats it like that. So

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Speaker 1: just be very wary when you are eating your nutrition

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Speaker 1: labels that you're aware. Sometimes it's not just called sugar.

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Speaker 1: There are a lot of other names for it. If

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Speaker 1: you're looking at a raw energy bar, for example, and

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Speaker 1: the top ingredient is dates, it's a high sugar product,

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Speaker 1: no matter if it's organic or it's natural. It's just

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Speaker 1: something to be aware of because you can't blend one

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Speaker 1: or two dates. If the top ingredient is dates, you're

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Speaker 1: looking at you know at least five to ten dates

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Speaker 1: in that bar, but you wouldn't physically eat normally.

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Speaker 2: True, true, true, true. And I think little take home

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Speaker 2: to particularly were back to school. For kid snacks that

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Speaker 2: are relatively low in sugars, I go for the no

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Speaker 2: added sugar yogat tubes, the cheese and crackers, the kind

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Speaker 2: of flavored popped rice snacks which are generally little to

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Speaker 2: no added sugars. So there are plenty of kids snack

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Speaker 2: foods that are very low in sugar and will make

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Speaker 2: a big difference to their overall intake, particularly if you

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Speaker 2: do like to bake for the kids, or you know

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Speaker 2: that they have treats regularly, as many parents like myself

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Speaker 2: are guilty of. All rightly, and we're moving on for

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Speaker 2: today's case study. A really interesting discussion that we have

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Speaker 2: sort of debated how we deal with it sensitively, but

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Speaker 2: I do think it is worth a discussion, and I

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Speaker 2: guess the general theme is is it possible to be

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Speaker 2: healthy even though you are overweight. Now this came to

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Speaker 2: mind because I had an inquiry about coming to see

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Speaker 2: me as a dietitian, because of course you and I

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Speaker 2: are both practice what we preach and absolutely see clients

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Speaker 2: because we believe it's very important that people who are

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Speaker 2: commentating on nutrition have hands on experience in that, and

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Speaker 2: we are very proud clinicians who specialize in evidence based

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Speaker 2: nutrition and specifically weight management. And I could name many

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Speaker 2: dieticians who also have a very successful career in helping

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Speaker 2: people lose weight the right what we would describe is

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Speaker 2: the right way in a sustainable model. And the inquiry

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Speaker 2: came through from someone who asked me she had been

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Speaker 2: and had seen a nutrition professional and during the consultation

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Speaker 2: she was told that her diet was very healthy and

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Speaker 2: the health professional suggested that she didn't think that she

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Speaker 2: needed to lose weight. And the person who had been

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Speaker 2: inquiring was quite sort of confused by this because she

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Speaker 2: had said that she did want to lose weight, So

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Speaker 2: when she came away from the consultation without a plan

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Speaker 2: or advice on how to lose weight. She sort of

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Speaker 2: was found it very confusing, and I said, oh, well,

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Speaker 2: you may have come across a professional who practices in

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Speaker 2: a way that it's okay to be any size as

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Speaker 2: long as you have your healthy you know your blood

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Speaker 2: results are healthy, and you know it doesn't matter what

431
00:18:58,280 --> 00:19:01,240
Speaker 2: the number on the scales is, basically, And I think

432
00:19:01,240 --> 00:19:04,480
Speaker 2: this is a very sensitive issue because absolutely it is

433
00:19:04,600 --> 00:19:08,040
Speaker 2: possible to be very healthy and overweight. You know, we

434
00:19:08,119 --> 00:19:10,800
Speaker 2: see it often, and I think for me lean this

435
00:19:11,000 --> 00:19:14,640
Speaker 2: really comes down to what a client wants. So from

436
00:19:14,640 --> 00:19:18,919
Speaker 2: my perspective, it's not my job ever to tell my

437
00:19:19,080 --> 00:19:21,960
Speaker 2: clients whether they should lose weight or how much weight

438
00:19:21,960 --> 00:19:25,280
Speaker 2: they should lose. Rather, if a client comes to me

439
00:19:25,880 --> 00:19:28,760
Speaker 2: and says that they want to lose weight, it's my

440
00:19:29,040 --> 00:19:31,920
Speaker 2: job as a health professional, as a dietician who works

441
00:19:31,920 --> 00:19:35,359
Speaker 2: in weight management, to help them develop a plan and

442
00:19:35,440 --> 00:19:38,800
Speaker 2: program that is evidence space that will help them lose

443
00:19:38,840 --> 00:19:43,280
Speaker 2: weight in a sustainable model, and give feedback and advice

444
00:19:43,480 --> 00:19:46,600
Speaker 2: on what I would see as a healthy weight for them,

445
00:19:47,200 --> 00:19:49,840
Speaker 2: taking into account a number of different variables, one of

446
00:19:49,880 --> 00:19:52,320
Speaker 2: which may be a scale weight, but may also be

447
00:19:52,400 --> 00:19:56,840
Speaker 2: things like waste measurement. Because what I can say is

448
00:19:56,840 --> 00:19:59,520
Speaker 2: that there is a significant proportion of the population who

449
00:19:59,520 --> 00:20:03,560
Speaker 2: are overweight or obese, and for most of those people,

450
00:20:03,840 --> 00:20:07,239
Speaker 2: there will be significant benefits functionally in terms of what

451
00:20:07,280 --> 00:20:10,400
Speaker 2: they can do with their body on a daily basis, aesthetically,

452
00:20:10,840 --> 00:20:13,920
Speaker 2: how they look and feel about themselves on a daily basis,

453
00:20:14,359 --> 00:20:17,280
Speaker 2: and if they want to lose weight, knowing their body

454
00:20:17,320 --> 00:20:20,879
Speaker 2: will be healthier, fitier, more functional. I think there are

455
00:20:20,920 --> 00:20:23,520
Speaker 2: only benefits that come from that. But it's certainly not

456
00:20:23,560 --> 00:20:25,639
Speaker 2: my job to tell every person who's overweight they should

457
00:20:25,680 --> 00:20:29,240
Speaker 2: lose weight. No, But if someone is overweight and knows

458
00:20:29,600 --> 00:20:33,280
Speaker 2: or wants to lose weight, absolutely dietitians can tell you

459
00:20:33,320 --> 00:20:36,639
Speaker 2: how to do it the right way. If that particular

460
00:20:36,680 --> 00:20:39,639
Speaker 2: health professional has a belief that you shouldn't be have

461
00:20:39,680 --> 00:20:43,119
Speaker 2: an attachment to the scales, that's their personal belief system.

462
00:20:43,640 --> 00:20:45,920
Speaker 2: But as a professional, it's not my job to impart

463
00:20:45,920 --> 00:20:49,520
Speaker 2: my personal belief system on clients. Rather, as I said,

464
00:20:49,720 --> 00:20:52,560
Speaker 2: I am a dietician who specializes in weight control. If

465
00:20:52,600 --> 00:20:55,439
Speaker 2: someone chooses and has the goal of weight loss, I

466
00:20:55,480 --> 00:20:57,320
Speaker 2: can absolutely tell them how to do it. In a safe,

467
00:20:57,320 --> 00:20:59,679
Speaker 2: sustainable way. And I have said before on the podcast,

468
00:21:00,000 --> 00:21:02,159
Speaker 2: and I don't believe diets are bad. We all have

469
00:21:02,200 --> 00:21:04,439
Speaker 2: a diet and it's about creating a dietary model that

470
00:21:04,520 --> 00:21:09,000
Speaker 2: is sustainable, and that's where dieticians can be experts in

471
00:21:09,040 --> 00:21:11,679
Speaker 2: the field. And what I also will say is I

472
00:21:11,760 --> 00:21:15,119
Speaker 2: never have a client who is overweight and obese and

473
00:21:15,160 --> 00:21:19,000
Speaker 2: I help them lose five, ten, twenty thirty kilos the

474
00:21:19,080 --> 00:21:22,240
Speaker 2: right way over six twelve, however long it takes, who

475
00:21:22,280 --> 00:21:25,240
Speaker 2: is unhappy with the results. Because women, and we both

476
00:21:25,280 --> 00:21:28,919
Speaker 2: primarily work with women, feel often generally better about their

477
00:21:28,960 --> 00:21:31,800
Speaker 2: bodies when they're fitter, leaner, healthier, more functional. They can

478
00:21:31,880 --> 00:21:33,960
Speaker 2: move easier, they can do things they want to do

479
00:21:34,040 --> 00:21:36,879
Speaker 2: with their children, and they know, particularly in their forties

480
00:21:36,920 --> 00:21:39,600
Speaker 2: and fifties, if they're carrying ten kilos as a result

481
00:21:39,840 --> 00:21:43,280
Speaker 2: of menopause and perimenopause or twenty kilos, that that weight

482
00:21:43,920 --> 00:21:46,560
Speaker 2: is probably only going to increase because our lifestyles are

483
00:21:46,560 --> 00:21:49,000
Speaker 2: conducive to weight gain as we get older, and they

484
00:21:49,000 --> 00:21:51,200
Speaker 2: don't want to be seventy or eighty and carrying thirty

485
00:21:51,200 --> 00:21:54,920
Speaker 2: forty kilos because they want to be healthy, fit, flexible, functional,

486
00:21:54,960 --> 00:21:57,760
Speaker 2: fitness and movement, and none of that lean is about

487
00:21:57,800 --> 00:22:00,800
Speaker 2: a number on the scale. It's just about how you

488
00:22:00,840 --> 00:22:02,800
Speaker 2: feel in your body, how the clothes are fitting, what

489
00:22:02,800 --> 00:22:06,480
Speaker 2: your waste measurement is. Because there is overwhelming evidence that

490
00:22:06,960 --> 00:22:10,800
Speaker 2: excessive body fat and in particular, visceral fat, significantly increases

491
00:22:10,840 --> 00:22:14,000
Speaker 2: the risk of a number of disease states. So it's complicated.

492
00:22:14,040 --> 00:22:15,679
Speaker 2: The answer is so many things in life is But

493
00:22:15,840 --> 00:22:18,639
Speaker 2: in general, my experience is a lot of people do

494
00:22:18,680 --> 00:22:20,360
Speaker 2: want to lose weight, and if I can help them

495
00:22:20,359 --> 00:22:22,479
Speaker 2: do it the right way that sustainable and helps their

496
00:22:22,480 --> 00:22:26,960
Speaker 2: body being better peak physical condition. Absolutely. Now, if you

497
00:22:27,040 --> 00:22:30,159
Speaker 2: are overweight, obese and very healthy and very happy and

498
00:22:30,160 --> 00:22:33,480
Speaker 2: functionally fit, great, I have no comment. It's up to you.

499
00:22:34,000 --> 00:22:36,040
Speaker 2: But the people I work with are generally wanting to

500
00:22:36,040 --> 00:22:37,679
Speaker 2: lose weight, and I'm very happy to help them do

501
00:22:37,680 --> 00:22:40,359
Speaker 2: it the right way so they can experience more joy

502
00:22:40,440 --> 00:22:42,959
Speaker 2: and more flexibility and more functional movement and all the

503
00:22:43,000 --> 00:22:47,359
Speaker 2: benefits that can come from being more mobile, healthier, fitter,

504
00:22:47,480 --> 00:22:48,720
Speaker 2: and feeling better in their body.

505
00:22:49,240 --> 00:22:51,760
Speaker 1: I agree, but it's a very sensitive topic, and I

506
00:22:51,800 --> 00:22:55,040
Speaker 1: think that's why for one hundred and thirty nine podcasts

507
00:22:55,040 --> 00:22:57,920
Speaker 1: we've avoided it, haven't we because.

508
00:22:57,600 --> 00:22:59,960
Speaker 2: We've tiptoed very gently, very gently.

509
00:23:00,040 --> 00:23:02,800
Speaker 1: Big push in the media around this whole health at

510
00:23:02,800 --> 00:23:06,160
Speaker 1: every size. And don't get me wrong, I absolutely believe

511
00:23:06,400 --> 00:23:08,960
Speaker 1: that you can be healthy in a larger body, but

512
00:23:09,160 --> 00:23:13,080
Speaker 1: there comes a point where that body is no longer healthy.

513
00:23:13,320 --> 00:23:13,800
Speaker 2: And I'm not.

514
00:23:13,800 --> 00:23:16,040
Speaker 1: Talking five to ten killers like I have clients who

515
00:23:16,080 --> 00:23:17,400
Speaker 1: come to me and they're like, leanne, I just want

516
00:23:17,400 --> 00:23:20,439
Speaker 1: to lose three to five killers. I am fully aware

517
00:23:20,560 --> 00:23:22,919
Speaker 1: that that is an esthetic goal. That is something that

518
00:23:22,960 --> 00:23:25,639
Speaker 1: they're desiring to look like, or want to be, or

519
00:23:25,680 --> 00:23:28,359
Speaker 1: just want to tweak their diets so it's completely optimized,

520
00:23:28,359 --> 00:23:30,240
Speaker 1: and that is something that they want to do, and I,

521
00:23:30,520 --> 00:23:32,560
Speaker 1: like you, Susie, if that's their goal, I will help

522
00:23:32,600 --> 00:23:35,159
Speaker 1: them achieve that in a healthy, balance, sustainable way. But

523
00:23:35,200 --> 00:23:38,080
Speaker 1: you're right, there are a whole group of dietisms out

524
00:23:38,080 --> 00:23:41,240
Speaker 1: there who work with We don't wear, we don't look

525
00:23:41,240 --> 00:23:42,840
Speaker 1: at the scale, we don't mind what your weight is,

526
00:23:42,840 --> 00:23:44,560
Speaker 1: and that is fine, and if that's what you choose

527
00:23:44,600 --> 00:23:46,920
Speaker 1: it and if that's the model that works the best

528
00:23:46,960 --> 00:23:49,040
Speaker 1: for you, that is absolutely okay. And for a lot

529
00:23:49,080 --> 00:23:51,760
Speaker 1: of our clients with an eating disorder background or disordered

530
00:23:51,840 --> 00:23:54,359
Speaker 1: eating that is probably the model that they should go

531
00:23:54,480 --> 00:23:56,760
Speaker 1: towards is not obsessing about the scale and not worrying

532
00:23:56,760 --> 00:24:00,280
Speaker 1: about their weight and focusing on health related behaviors. Absolutely Now,

533
00:24:00,280 --> 00:24:02,440
Speaker 1: we're not saying that when we help our clients lose

534
00:24:02,440 --> 00:24:05,879
Speaker 1: weight we disregard health related behaviors. Absolutely not. It's the

535
00:24:05,880 --> 00:24:09,080
Speaker 1: forefront of what we do. The behaviors create the habits

536
00:24:09,119 --> 00:24:11,760
Speaker 1: which create the change or results over time. But what

537
00:24:11,880 --> 00:24:13,960
Speaker 1: I have a hard time grappling with, and I know

538
00:24:14,040 --> 00:24:16,760
Speaker 1: that you do too, Susie is looking at people in

539
00:24:16,800 --> 00:24:21,520
Speaker 1: the media who are portraying morbidly obese bodies saying I'm

540
00:24:21,640 --> 00:24:24,440
Speaker 1: very healthy because I know that there and we've talked

541
00:24:24,480 --> 00:24:26,560
Speaker 1: about it before. BMI, you know it's not one hundred

542
00:24:26,560 --> 00:24:28,880
Speaker 1: percent accurate, But there comes a point where I'm sorry.

543
00:24:28,880 --> 00:24:31,639
Speaker 1: If your BMI is over forty, you're living in a

544
00:24:31,760 --> 00:24:34,000
Speaker 1: much larger body than you should be. You're living in

545
00:24:34,040 --> 00:24:36,800
Speaker 1: a body that is carrying excessive amounts of fat, and

546
00:24:36,840 --> 00:24:39,359
Speaker 1: that sooner or later, is going to cause some health

547
00:24:39,440 --> 00:24:41,760
Speaker 1: risk er at least increase your risk of health problems

548
00:24:41,840 --> 00:24:45,040
Speaker 1: later on. Let alone lead you to just carrying extra weight,

549
00:24:45,080 --> 00:24:47,200
Speaker 1: which is going to put extra pressure on your joints,

550
00:24:47,280 --> 00:24:50,560
Speaker 1: your knees, your back long term as well. So I'm

551
00:24:50,560 --> 00:24:53,000
Speaker 1: not sure people are aware. But there's different types of

552
00:24:53,080 --> 00:24:56,120
Speaker 1: classes within the BMI scale. So we're not saying if

553
00:24:56,119 --> 00:24:58,320
Speaker 1: someone is carrying an extra three to five killer is

554
00:24:58,359 --> 00:25:00,760
Speaker 1: that that's a problem. Even ten killers that's a problem.

555
00:25:00,840 --> 00:25:01,040
Speaker 2: Right.

556
00:25:01,160 --> 00:25:03,679
Speaker 1: You can live in a body that is slightly larger

557
00:25:03,680 --> 00:25:07,040
Speaker 1: than quote unquote the average BMI says you should be,

558
00:25:07,440 --> 00:25:09,800
Speaker 1: and I would say, you know, five ten, fifteen kilos,

559
00:25:09,840 --> 00:25:11,919
Speaker 1: you can still be incredibly healthy. You can be moving,

560
00:25:11,960 --> 00:25:14,320
Speaker 1: you can be active, you can eat good food great.

561
00:25:14,640 --> 00:25:17,240
Speaker 1: But it's when that OBEs classes start to get into

562
00:25:17,280 --> 00:25:20,320
Speaker 1: class two or three or above, that's really when you

563
00:25:20,320 --> 00:25:22,560
Speaker 1: know you're in a body that's carrying an excess of

564
00:25:22,800 --> 00:25:25,880
Speaker 1: twenty thirty, forty fifty kilos. You know, we're talking about

565
00:25:26,000 --> 00:25:29,080
Speaker 1: up over that hundred kilos or more. You know, obviously

566
00:25:29,080 --> 00:25:31,360
Speaker 1: depending on height, muscle mass, that sort of thing.

567
00:25:31,560 --> 00:25:31,800
Speaker 2: Souse.

568
00:25:31,920 --> 00:25:34,719
Speaker 1: I've seen clients where you know, they've been over one

569
00:25:34,760 --> 00:25:37,480
Speaker 1: hundred and fifty kilos and their knees a shot, their

570
00:25:37,520 --> 00:25:40,800
Speaker 1: backs terrible, they're in chronic pain, they've got diabetes, They're

571
00:25:40,880 --> 00:25:44,560
Speaker 1: cholesterol is terrible. The surgeons actually won't operate on them

572
00:25:44,760 --> 00:25:47,320
Speaker 1: because their bodies are too large that it's too much

573
00:25:47,320 --> 00:25:49,280
Speaker 1: of a risk for them to go under the anesthetic.

574
00:25:49,840 --> 00:25:53,760
Speaker 1: So there are medical reasons why we would want some

575
00:25:53,840 --> 00:25:55,600
Speaker 1: people to lose weight, and why I think a lot

576
00:25:55,640 --> 00:25:57,480
Speaker 1: of people do want to lose weight, because when you're

577
00:25:57,480 --> 00:25:59,800
Speaker 1: living in larger bodies, it is hard to move, it's

578
00:25:59,840 --> 00:26:01,720
Speaker 1: hard to be functional, and you are at risk of

579
00:26:02,000 --> 00:26:05,080
Speaker 1: larger diseases. What I think I really struggle with, Susie

580
00:26:05,119 --> 00:26:08,240
Speaker 1: is that fine line between I guess the overweight or

581
00:26:08,280 --> 00:26:11,679
Speaker 1: carrying a little bit extra and carrying a significant amount extra.

582
00:26:11,920 --> 00:26:14,439
Speaker 1: And what I'm seeing portrayed in the media lately is

583
00:26:14,520 --> 00:26:17,840
Speaker 1: bodies that are carrying significant amounts of extra weight, which

584
00:26:17,880 --> 00:26:20,719
Speaker 1: are going to put pressure on joints, backs, knees, that

585
00:26:20,760 --> 00:26:23,200
Speaker 1: sort of thing make it really hard to move functionally,

586
00:26:23,240 --> 00:26:26,520
Speaker 1: but also increase risks of chronic diseases long term as well,

587
00:26:26,640 --> 00:26:30,600
Speaker 1: because when you're living in these much larger bodies, you're overeating.

588
00:26:30,720 --> 00:26:33,720
Speaker 1: You are consuming far more calories than the body actually needs,

589
00:26:33,760 --> 00:26:37,359
Speaker 1: and even if that's good food, we shouldn't be eating

590
00:26:37,400 --> 00:26:39,199
Speaker 1: more than our body needs. And that's always been a

591
00:26:39,200 --> 00:26:41,280
Speaker 1: big belief of mind. I've always said to my clients,

592
00:26:41,400 --> 00:26:43,720
Speaker 1: I don't mind even if you're eating healthy foods, but

593
00:26:43,720 --> 00:26:46,200
Speaker 1: if you're not necessarily hungry, I don't really want you eating.

594
00:26:46,359 --> 00:26:48,680
Speaker 1: Like if you're just bored, I don't really want you eating,

595
00:26:48,680 --> 00:26:50,639
Speaker 1: whether it's a healthy food or not. Like that's always

596
00:26:50,640 --> 00:26:52,720
Speaker 1: been a strong belief of mine to work with my

597
00:26:52,800 --> 00:26:55,240
Speaker 1: clients to come up with other tools so that they're

598
00:26:55,280 --> 00:26:57,560
Speaker 1: not just habit eating or stress eating, or you know,

599
00:26:57,600 --> 00:26:59,640
Speaker 1: eating because they're sad all of the time, whether it's

600
00:26:59,680 --> 00:27:01,960
Speaker 1: healthy food or not. So I think that when we're

601
00:27:02,000 --> 00:27:04,480
Speaker 1: living in a lot larger bodies, we're actually just over

602
00:27:04,600 --> 00:27:07,320
Speaker 1: consuming food. And I think as a nation that's one

603
00:27:07,320 --> 00:27:10,000
Speaker 1: of our biggest problems is that our portions are just

604
00:27:10,080 --> 00:27:12,280
Speaker 1: too large and it doesn't matter if it's healthy food

605
00:27:12,320 --> 00:27:14,399
Speaker 1: or not healthy food. I think that for most of us,

606
00:27:14,400 --> 00:27:16,520
Speaker 1: we're just over consuming and we're undermoving.

607
00:27:16,680 --> 00:27:18,440
Speaker 2: Yeah, And I'd like to sort of end it from

608
00:27:18,480 --> 00:27:21,240
Speaker 2: a position, and I think something that you said really resonated.

609
00:27:21,840 --> 00:27:25,719
Speaker 2: There's just basically different strokes for different folk. So it's

610
00:27:25,800 --> 00:27:29,359
Speaker 2: like anything. If you've got a medical problem, you don't

611
00:27:29,400 --> 00:27:31,120
Speaker 2: go to a kidney doctor. If you've got something wrong

612
00:27:31,119 --> 00:27:33,119
Speaker 2: with your brain, you know what I mean. There's a

613
00:27:33,119 --> 00:27:36,000
Speaker 2: specialization and very much in dietetics. As there's been more

614
00:27:36,000 --> 00:27:38,640
Speaker 2: dieticians in the industry and more specialized. There's a group

615
00:27:38,800 --> 00:27:42,200
Speaker 2: who have absolutely specialized in its sort of anti diet

616
00:27:42,320 --> 00:27:46,560
Speaker 2: less restrictive eating, particularly focusing on people perhaps who have

617
00:27:46,600 --> 00:27:50,080
Speaker 2: had restrictive eating patterns, a long history of dieting, even

618
00:27:50,200 --> 00:27:53,639
Speaker 2: disordered eating or clinical eating disorders, which is absolutely fine,

619
00:27:53,920 --> 00:27:57,520
Speaker 2: respect but there's also a need and a demand for

620
00:27:57,600 --> 00:28:01,920
Speaker 2: dieticians who specializing in everdents based weight management. And that's okay.

621
00:28:02,080 --> 00:28:05,399
Speaker 2: There's just different strokes for different folk. So just you know,

622
00:28:05,480 --> 00:28:08,080
Speaker 2: if you are looking into seeing a dietitian because you're

623
00:28:08,160 --> 00:28:10,240
Speaker 2: enjoying what you're hearing on the Nutrition Couch podcast and

624
00:28:10,280 --> 00:28:12,639
Speaker 2: you think, yes, I would like to lose weight, or

625
00:28:13,119 --> 00:28:15,879
Speaker 2: I have a history of restrictive eating, just just some

626
00:28:16,000 --> 00:28:18,040
Speaker 2: research and see and make sure that the dietitian you

627
00:28:18,200 --> 00:28:21,160
Speaker 2: choose specializes in that area. You know, we've spoken before.

628
00:28:21,160 --> 00:28:24,320
Speaker 2: There's dieticians now who specialize in fertility. There's dietitians who

629
00:28:24,320 --> 00:28:27,719
Speaker 2: specialize in sports nutrition. There's dietitians too specialize in hormone

630
00:28:27,760 --> 00:28:30,520
Speaker 2: disorders like pcos and ins and resistant and weight loss

631
00:28:30,560 --> 00:28:32,720
Speaker 2: like you and I, And then there's a group of

632
00:28:32,800 --> 00:28:36,679
Speaker 2: dieticians who specialize in a sort of if not dieting

633
00:28:37,000 --> 00:28:39,520
Speaker 2: or health in any size, and it's just different strokes

634
00:28:39,520 --> 00:28:43,040
Speaker 2: for different folk. And you know, there's absolutely nothing wrong

635
00:28:43,120 --> 00:28:46,160
Speaker 2: with losing weight the right way if you want to

636
00:28:46,280 --> 00:28:49,120
Speaker 2: and you need to. It's just not a one size

637
00:28:49,120 --> 00:28:52,360
Speaker 2: fits all model and different specializations. And I sort of

638
00:28:52,440 --> 00:28:54,720
Speaker 2: feel lightly and we need to defend ourselves a little

639
00:28:54,720 --> 00:28:58,080
Speaker 2: bit because I know some brilliant weight management dietitians, you know,

640
00:28:58,120 --> 00:29:01,000
Speaker 2: people like Melanie mcgrice. You know, we were for years

641
00:29:01,080 --> 00:29:03,320
Speaker 2: in the field of weight control and we're very good

642
00:29:03,360 --> 00:29:06,080
Speaker 2: at it, and that should be respected as well, because

643
00:29:06,080 --> 00:29:08,480
Speaker 2: there's a lot of people who can benefit from losing

644
00:29:08,840 --> 00:29:12,880
Speaker 2: weight and have healthier, more functional lives. And you know,

645
00:29:13,240 --> 00:29:14,680
Speaker 2: that's okay. I agree.

646
00:29:14,720 --> 00:29:16,880
Speaker 1: I think it's important to know that we can work

647
00:29:16,960 --> 00:29:20,000
Speaker 1: as specialists in the same field alongside each other, because

648
00:29:20,000 --> 00:29:22,160
Speaker 1: I do see a lot of messaging and marketing online

649
00:29:22,200 --> 00:29:24,400
Speaker 1: that it's like nobody should be trying to lose weight,

650
00:29:24,520 --> 00:29:26,880
Speaker 1: nobody should be dieting, nobody should be doing this. It's

651
00:29:27,160 --> 00:29:29,920
Speaker 1: entirely unhealthy. Whereas as you and I said Susie, we

652
00:29:30,000 --> 00:29:32,200
Speaker 1: help our clients steal it in a healthy, sustainable way.

653
00:29:32,360 --> 00:29:33,680
Speaker 1: But is it right for everybody?

654
00:29:33,880 --> 00:29:34,680
Speaker 2: No, of course not.

655
00:29:34,840 --> 00:29:37,320
Speaker 1: It really depends on what your goals are, what your

656
00:29:37,360 --> 00:29:40,000
Speaker 1: background is, where you've come from, your history, that sort

657
00:29:40,040 --> 00:29:41,560
Speaker 1: of thing. So I do think it is up to

658
00:29:41,600 --> 00:29:44,920
Speaker 1: the individual to do that research to know what dietitian

659
00:29:45,000 --> 00:29:46,800
Speaker 1: will be right for them. But I really do feel

660
00:29:46,840 --> 00:29:49,640
Speaker 1: like we can all work in the same space, just

661
00:29:49,800 --> 00:29:52,480
Speaker 1: helping a different sort of handful of clients. Put it

662
00:29:52,520 --> 00:29:54,360
Speaker 1: that way, So I like how we're sort of ending

663
00:29:54,440 --> 00:29:56,760
Speaker 1: this in a more positive note that there's no right

664
00:29:56,920 --> 00:29:58,960
Speaker 1: or wrong, but we also shouldn't be beating on each

665
00:29:59,000 --> 00:30:01,160
Speaker 1: other saying that no nobody should be losing weight or

666
00:30:01,200 --> 00:30:03,560
Speaker 1: weightless dietitians. They're all terrible and we're all giving each

667
00:30:03,600 --> 00:30:07,200
Speaker 1: other eating disorders. I really think that it can depending

668
00:30:07,240 --> 00:30:09,400
Speaker 1: on the person, it can really be great for some

669
00:30:09,560 --> 00:30:11,400
Speaker 1: people and for others, you know, they just need a

670
00:30:11,440 --> 00:30:14,320
Speaker 1: completely different approach. So it's that approach that's going to

671
00:30:14,360 --> 00:30:16,920
Speaker 1: work for each quiet, and like dietetics, it should always

672
00:30:16,960 --> 00:30:21,160
Speaker 1: be individualized, all right. So our weekly question, which has

673
00:30:21,200 --> 00:30:25,560
Speaker 1: come in via our Instagram today, SUSI is on summer drinks.

674
00:30:25,640 --> 00:30:27,320
Speaker 1: So I know down in Melbourne at the moment it's

675
00:30:27,320 --> 00:30:30,920
Speaker 1: actually quite cold, but in Brisbane it is like a

676
00:30:31,080 --> 00:30:33,000
Speaker 1: heat wave and a sauna and it is just a

677
00:30:33,080 --> 00:30:35,760
Speaker 1: little bit gross, Like it's been close to forty degrees

678
00:30:35,800 --> 00:30:38,840
Speaker 1: some days up here and the humidity is ridiculous. So

679
00:30:39,000 --> 00:30:41,400
Speaker 1: we are talking about cold summer drinks because I know

680
00:30:41,480 --> 00:30:43,080
Speaker 1: that if I go out to a cafe for breakfast

681
00:30:43,160 --> 00:30:45,120
Speaker 1: right now, I did not want my hot coffee, and

682
00:30:45,120 --> 00:30:46,880
Speaker 1: I've already had my coffee this morning in the air

683
00:30:46,960 --> 00:30:49,040
Speaker 1: con before I left for brunch, I'm not going to

684
00:30:49,080 --> 00:30:51,040
Speaker 1: get like a second ice latte or something like that.

685
00:30:51,240 --> 00:30:53,600
Speaker 1: So sometimes I'm okay with water, but if a cafe

686
00:30:53,640 --> 00:30:55,680
Speaker 1: at the restaurant doesn't do cold water, I'm not going

687
00:30:55,760 --> 00:30:57,840
Speaker 1: to sit out and you know, thirty seven degrees drinking

688
00:30:57,960 --> 00:31:00,240
Speaker 1: lukewarm water. I'm going to want something that's a little

689
00:31:00,280 --> 00:31:02,160
Speaker 1: bit cold. So I know we have a lot of

690
00:31:02,240 --> 00:31:07,040
Speaker 1: questions around smoothies, cold breast juices, ice coffees, matcha lattes,

691
00:31:07,200 --> 00:31:09,800
Speaker 1: like what are some good options out there? So I'm

692
00:31:09,800 --> 00:31:11,560
Speaker 1: always a big fan of coffee. If you drink it,

693
00:31:11,640 --> 00:31:13,240
Speaker 1: if you don't, I'm not telling you to drink it,

694
00:31:13,320 --> 00:31:15,880
Speaker 1: but there are some good benefits to coffee. Obviously more

695
00:31:16,000 --> 00:31:18,720
Speaker 1: is not better from a caffeine perspective, but I'm a

696
00:31:18,760 --> 00:31:21,040
Speaker 1: big fan of things like, you know, your ice lattes,

697
00:31:21,080 --> 00:31:23,000
Speaker 1: whether it's an ice long black, whether you've got milk

698
00:31:23,040 --> 00:31:25,000
Speaker 1: in there for a bit of protein and calcium, which

699
00:31:25,080 --> 00:31:27,400
Speaker 1: is also great. You know, you don't even have to

700
00:31:27,480 --> 00:31:29,280
Speaker 1: use milk. You can use your milk alternatives. We're not

701
00:31:29,360 --> 00:31:31,400
Speaker 1: really fussy, so I think that's a great option. But

702
00:31:31,600 --> 00:31:33,640
Speaker 1: just being a worry that if you're getting things like

703
00:31:33,760 --> 00:31:37,240
Speaker 1: ice coffees or ice mockers, you generally get, unless you

704
00:31:37,320 --> 00:31:40,160
Speaker 1: say so, the ice cream and the cream associated with that.

705
00:31:40,280 --> 00:31:41,800
Speaker 1: And of course when you've got a mocha, you've got

706
00:31:41,840 --> 00:31:43,920
Speaker 1: the added chocolate in as well, so that sort of

707
00:31:44,000 --> 00:31:46,920
Speaker 1: pairs nicely without added sugar section or added fat section.

708
00:31:46,960 --> 00:31:49,000
Speaker 1: I should say as well, if you're getting things like

709
00:31:49,120 --> 00:31:51,640
Speaker 1: ice mockers or ice chocolates or ice lattes, there's a

710
00:31:51,680 --> 00:31:53,880
Speaker 1: heavy amount of calories in there because you are getting

711
00:31:53,880 --> 00:31:55,880
Speaker 1: the additions of the creams and the ice cream. So

712
00:31:56,120 --> 00:31:58,120
Speaker 1: I think you're better off sticking to just the plane,

713
00:31:58,160 --> 00:32:01,200
Speaker 1: you know, milk, ice plus whatever flavoring, whether it's coffee,

714
00:32:01,240 --> 00:32:03,640
Speaker 1: whether it's a little bit of chocolate syrup, that's probably

715
00:32:03,720 --> 00:32:06,440
Speaker 1: your best bet, rather than then adding in your cream

716
00:32:06,520 --> 00:32:08,160
Speaker 1: ini ice cream on top of that, because it becomes

717
00:32:08,200 --> 00:32:12,200
Speaker 1: almost like a dessert option. Then now it's smoothies. I

718
00:32:12,480 --> 00:32:15,640
Speaker 1: love susie as a breakfast option. I don't love them

719
00:32:15,680 --> 00:32:18,520
Speaker 1: as an addition to your brunch because they can be

720
00:32:18,800 --> 00:32:20,800
Speaker 1: very high calorie. Like I was saying to David the

721
00:32:20,840 --> 00:32:22,400
Speaker 1: other day, I saw one on a menu at our

722
00:32:22,600 --> 00:32:24,920
Speaker 1: local cafe, and it was like the gym the gym

723
00:32:25,040 --> 00:32:28,040
Speaker 1: Junkie smoothie, and it had protein powder and milk. It

724
00:32:28,120 --> 00:32:31,200
Speaker 1: had banana dates, peanut butter, and cheer seeds. And I

725
00:32:31,280 --> 00:32:33,520
Speaker 1: said to him, like, that is a meal in itself

726
00:32:33,960 --> 00:32:36,320
Speaker 1: for like a small female and let people would have

727
00:32:36,480 --> 00:32:39,160
Speaker 1: that and then go and get their eggs with avocado

728
00:32:39,240 --> 00:32:41,760
Speaker 1: and halloomi and mushrooms on the side, so you're almost

729
00:32:41,840 --> 00:32:45,240
Speaker 1: having two breakfasts. So smoothies as a drink is like

730
00:32:45,400 --> 00:32:47,360
Speaker 1: they're kind of a mini meal, if not a meal

731
00:32:47,440 --> 00:32:50,000
Speaker 1: in itself. So I'd be very careful with smoothie off

732
00:32:50,040 --> 00:32:52,280
Speaker 1: the menu. I'd be much more prone to go for

733
00:32:52,400 --> 00:32:55,120
Speaker 1: something like say a gold breast juice but again I

734
00:32:55,120 --> 00:32:56,720
Speaker 1: would chry, like if I got one at David and

735
00:32:56,720 --> 00:32:58,320
Speaker 1: I would share it, and I'd water mine down with

736
00:32:58,400 --> 00:32:59,800
Speaker 1: a little bit of water just to stretch it and

737
00:32:59,840 --> 00:33:02,040
Speaker 1: make go a little bit further, because I do know

738
00:33:02,120 --> 00:33:04,320
Speaker 1: that they can be quite high in sugar. But i'd

739
00:33:04,360 --> 00:33:06,800
Speaker 1: also you know, i'd enjoy it if it's warm and

740
00:33:06,880 --> 00:33:08,960
Speaker 1: it's you know, it's a nice, cool, refreshing drink. I

741
00:33:09,000 --> 00:33:11,480
Speaker 1: would really enjoy something like a cold breast juice. I

742
00:33:11,520 --> 00:33:13,160
Speaker 1: would just make sure I'm sticking to sort of a

743
00:33:13,240 --> 00:33:16,160
Speaker 1: smaller amount, particularly if it comes in quite a large bottle.

744
00:33:16,200 --> 00:33:18,320
Speaker 1: But sometimes they can be quite expensive, like I've seen

745
00:33:18,360 --> 00:33:20,840
Speaker 1: some of that eight or nine dollars on menus, so

746
00:33:20,920 --> 00:33:23,480
Speaker 1: it's not like they're really a budget friendly option. So

747
00:33:23,600 --> 00:33:25,400
Speaker 1: for me, I think my favorite summer drink is something

748
00:33:25,480 --> 00:33:27,920
Speaker 1: like an ice latte. How do you sit in terms

749
00:33:28,000 --> 00:33:29,720
Speaker 1: of you know, cold summer drink, Susie.

750
00:33:30,160 --> 00:33:34,400
Speaker 2: Yeah, I have never been a massive sweet kind of

751
00:33:34,520 --> 00:33:37,000
Speaker 2: drink person. Like people ask me for smoothies, but I

752
00:33:37,080 --> 00:33:39,160
Speaker 2: don't drink them, so I don't very rarely put them

753
00:33:39,240 --> 00:33:42,640
Speaker 2: upon my Instagram. So it's just a personal preference. But

754
00:33:43,160 --> 00:33:45,200
Speaker 2: what I do love, and I think this might appeal

755
00:33:45,280 --> 00:33:47,920
Speaker 2: to a number of listeners, especially at this time, because

756
00:33:47,920 --> 00:33:49,560
Speaker 2: I'm like, you'll have my coffee early. And if I'm

757
00:33:49,560 --> 00:33:51,960
Speaker 2: going for brunch or at lunch with a friend, I

758
00:33:52,120 --> 00:33:55,440
Speaker 2: love like an amazing green juice, but it has to

759
00:33:55,520 --> 00:33:57,720
Speaker 2: have be mostly veggie based, So I like this a

760
00:33:57,840 --> 00:33:59,760
Speaker 2: top juice one. I like cold, slim green, and it's

761
00:34:00,000 --> 00:34:04,160
Speaker 2: I think, just like ko cucumber, celery, spinach, and then

762
00:34:04,160 --> 00:34:06,200
Speaker 2: it's got a bit of apple in it. So if

763
00:34:06,240 --> 00:34:08,000
Speaker 2: I see a green juice on a menu that's got

764
00:34:08,040 --> 00:34:11,160
Speaker 2: mostly veggies, or a beech troot juice that might have beetroot, celery,

765
00:34:11,239 --> 00:34:13,040
Speaker 2: carrot and then a little bit of apple or orange

766
00:34:13,520 --> 00:34:16,000
Speaker 2: with ice, I think they're so refreshing and I love them.

767
00:34:16,000 --> 00:34:18,080
Speaker 2: And they come in about hundred calories at the juice

768
00:34:18,120 --> 00:34:21,239
Speaker 2: bars like a boost juice are five and two and

769
00:34:21,520 --> 00:34:23,400
Speaker 2: I blend them with ice, so they're almost like a

770
00:34:23,840 --> 00:34:27,080
Speaker 2: frappe kind of thing, and I find them delicious, refreshing

771
00:34:27,160 --> 00:34:30,279
Speaker 2: and really low calorie. So they're among my favorites. If

772
00:34:30,320 --> 00:34:32,680
Speaker 2: I was in the States, you know, if I was

773
00:34:32,760 --> 00:34:35,440
Speaker 2: in Hawaii, I would do the iced latte or the

774
00:34:35,800 --> 00:34:38,200
Speaker 2: they have the light frappuccinos there which is sort of

775
00:34:38,280 --> 00:34:40,400
Speaker 2: just basically skim milk and a bit of low sugar

776
00:34:40,840 --> 00:34:43,680
Speaker 2: flavor and no cream. So I quite like those as well.

777
00:34:44,200 --> 00:34:46,200
Speaker 2: I'm not a bubble tea or iced tea person, and

778
00:34:46,880 --> 00:34:48,680
Speaker 2: you do have to be really careful because they have

779
00:34:48,800 --> 00:34:51,400
Speaker 2: got like massive, like fifty grams of sugar in a

780
00:34:51,480 --> 00:34:54,120
Speaker 2: single one. But I did notice that a few of

781
00:34:54,200 --> 00:34:57,760
Speaker 2: the iced tea bars have had more no added sugar options,

782
00:34:57,880 --> 00:35:00,880
Speaker 2: so certainly seek those out. And the last one that

783
00:35:01,000 --> 00:35:04,120
Speaker 2: sprang to mind from what we were talking about the drinks, Oh,

784
00:35:04,719 --> 00:35:06,319
Speaker 2: I had a client who I don't want to say

785
00:35:06,360 --> 00:35:08,400
Speaker 2: the name of the chain because I don't want to

786
00:35:08,760 --> 00:35:11,400
Speaker 2: be sued, but one of the sort of boutique juice

787
00:35:11,560 --> 00:35:14,520
Speaker 2: bars in Sydney that people love. They're sort of in

788
00:35:14,680 --> 00:35:17,560
Speaker 2: the flash of suburbs, like down at Bondby and Mossman.

789
00:35:18,040 --> 00:35:21,120
Speaker 2: They have these sort of amazing salads and smoothies people love.

790
00:35:21,239 --> 00:35:23,319
Speaker 2: But when I looked at them, Leanne I looked it up,

791
00:35:23,800 --> 00:35:26,640
Speaker 2: they were like minimum three hundred calories and a lot

792
00:35:26,680 --> 00:35:28,960
Speaker 2: of them were like five or six hundred, like two

793
00:35:29,080 --> 00:35:32,440
Speaker 2: meals in a smoothie. So I would give a reference

794
00:35:32,520 --> 00:35:35,800
Speaker 2: if you are someone who loves smoothies and juices. I

795
00:35:36,080 --> 00:35:38,320
Speaker 2: am aiming for something really that's less than two hundred

796
00:35:38,360 --> 00:35:40,640
Speaker 2: calories and hopefully a one hundred, which is really hard

797
00:35:40,680 --> 00:35:43,000
Speaker 2: to find. As soon as they're three four hundred. They're

798
00:35:43,040 --> 00:35:45,560
Speaker 2: a meal and they often got thirty forty grams of sugar,

799
00:35:45,680 --> 00:35:47,960
Speaker 2: so they're quite indulgent. And I had a client ask

800
00:35:48,080 --> 00:35:50,080
Speaker 2: me to say about a syeballs. I say, they're really

801
00:35:50,120 --> 00:35:52,400
Speaker 2: special occasion things. There's certainly not something you would be

802
00:35:52,440 --> 00:35:54,560
Speaker 2: having on a weekly basis because they really pack in

803
00:35:54,600 --> 00:35:57,400
Speaker 2: a sweet punch, so you know, just be mindful that

804
00:35:57,480 --> 00:35:59,279
Speaker 2: it's really easy to overdo it. And a shot of

805
00:35:59,320 --> 00:36:02,239
Speaker 2: coffee and some skim Milkers is pretty good really as

806
00:36:02,280 --> 00:36:05,240
Speaker 2: far as a sweet or a drink comes. It's refreshing

807
00:36:05,400 --> 00:36:05,600
Speaker 2: that I.

808
00:36:05,600 --> 00:36:07,560
Speaker 1: Had in my morning book this morning and I slart

809
00:36:07,600 --> 00:36:09,720
Speaker 1: own so nice, yeah, nice, all.

810
00:36:09,640 --> 00:36:10,040
Speaker 2: Right, Suzi.

811
00:36:10,080 --> 00:36:12,160
Speaker 1: That wraps up the Nutrition Couch for another week. So

812
00:36:12,280 --> 00:36:14,240
Speaker 1: we would love if you could subscribe to the podcast,

813
00:36:14,320 --> 00:36:17,200
Speaker 1: and don't forget that website, which is the Nutritioncauch dot com.

814
00:36:17,520 --> 00:36:19,800
Speaker 1: As our live events from our recordings last year, we

815
00:36:19,920 --> 00:36:22,440
Speaker 1: talked about hormones, gut health, and butlers. It has our

816
00:36:22,560 --> 00:36:25,320
Speaker 1: new supermarket product guide on there, there's over one hundred

817
00:36:25,320 --> 00:36:28,000
Speaker 1: and thirty of our favorite supermarket brands, which is going

818
00:36:28,040 --> 00:36:30,640
Speaker 1: to save you hours in the supermarket and putting you

819
00:36:30,719 --> 00:36:33,160
Speaker 1: towards the best options in the range that you're looking for.

820
00:36:33,640 --> 00:36:35,600
Speaker 1: And finally, we would love to say that we have

821
00:36:35,680 --> 00:36:39,200
Speaker 1: a very new exciting guide coming very soon. It'll be

822
00:36:39,320 --> 00:36:43,040
Speaker 1: our healthy takeaway guide. So we're not purius on this podcast.

823
00:36:43,080 --> 00:36:44,840
Speaker 1: We understand that a lot of you you like to

824
00:36:44,920 --> 00:36:46,759
Speaker 1: eat out, you're on the run, you need quick and

825
00:36:46,800 --> 00:36:49,480
Speaker 1: easy choices. So we've basically gone through all of the

826
00:36:49,600 --> 00:36:51,960
Speaker 1: fast food change, the takeaway options, the stuff you can

827
00:36:52,040 --> 00:36:54,360
Speaker 1: order and Uber eats and picked out our favorite options

828
00:36:54,600 --> 00:36:56,759
Speaker 1: and why we choose those options. So that is coming

829
00:36:57,000 --> 00:36:59,280
Speaker 1: very soon as well. Off the back of how popular

830
00:36:59,600 --> 00:37:01,840
Speaker 1: we still I'll get over our stift micro product guide

831
00:37:01,880 --> 00:37:05,200
Speaker 1: has been so little. Look forward to this and watch

832
00:37:05,320 --> 00:37:07,160
Speaker 1: this space from us and we will catch you guys

833
00:37:07,239 --> 00:37:07,600
Speaker 1: next week.

834
00:37:07,719 --> 00:37:08,319
Speaker 2: Have a great week.