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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? Well, what's the

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Speaker 1: actual difference between naturally occurring sugar and added sugars? Today

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Speaker 1: on the Nutrition Couch, 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.

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Speaker 2: Ward and I'm Susy Burrow and each week we bring

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Speaker 2: you the Nutrition Couch, the bi weekly health podcast that

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Speaker 2: keeps you up to date on everything that you need

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Speaker 2: to know in the world of nutrition and as well

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Speaker 2: as sugar.

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Speaker 1: Today, Susie, we talk about a client case study that

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Speaker 1: explores the idea of being healthy but also being overweight,

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Speaker 1: and our listener question will cover everything that you guys

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Speaker 1: need to know about summer drinks and water are our

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Speaker 1: top choices. So to kick us off this week, Susie

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

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Speaker 3: Year going really well? I made actually our share and

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Speaker 3: it's going to by the time we publish this, it

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Speaker 3: will be on my Instagram. I try and do a

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Speaker 3: little bit of baking for the lunch boxes, just to

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Speaker 3: mix it up, because even if you do buy packaged snacks,

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Speaker 3: which of course is controversial because of the processing and

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Speaker 3: also the rubbish and plastic associated.

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Speaker 1: With the pruce. Oh.

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Speaker 3: Absolutely, the kids get sick of them, you know, because

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Speaker 3: they're in this world of just wanting constantly new things

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Speaker 3: all the time. You know, you can be buying, you know,

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Speaker 3: what kids would describe as amazing snacks, and still they're winging.

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Speaker 3: So I try and do a little bit of baking,

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Speaker 3: and I made a great muffin recipe. Now, I in

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Speaker 3: the past have not had a lot of luck cooking

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Speaker 3: with pumpkin. Now, pumpkin is a smart addition to baking

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Speaker 3: because it's quite wet, you know, and for one of

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Speaker 3: a better word, moist. But in the past when I've

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Speaker 3: gone to make a pumpkin type loaf for something, it

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Speaker 3: really hasn't gone very well. But this one that I did,

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Speaker 3: and I always do a very similar base to muffins,

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Speaker 3: and I did these as mini muffins, which I do

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Speaker 3: about two and a half cups of self raising wholemeal flour.

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Speaker 3: I do just about half a cup of sugar or

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Speaker 3: sugar replacement, so you can, if you want to spend

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Speaker 3: a bit more, do the sugar replacement instead of real

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Speaker 3: sugar and then I would usually grate zucchini in and

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Speaker 3: then I usually would mix either a cup of a

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Speaker 3: Greek yogurt. I don't use protein yoga in baking. I

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Speaker 3: use Greek because it's got a bit more fat. Sort

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Speaker 3: buyinds well, and I use or sometimes I'll do milk instead.

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Speaker 3: But I did the great yog at this time, and

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Speaker 3: then it was a whole cup of mashed pumpkin as

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Speaker 3: well as the zucchini, and then I would have done

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Speaker 3: two eggs in about fifty grams of butter because that's

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Speaker 3: my default recipe, and cocoa, and it came up really well.

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Speaker 3: And I think because the pumpkin is quite sweet, and

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Speaker 3: perhaps in the past maybe I've used more. I'm not

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Speaker 3: quite sure why in the past it hasn't worked. But

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Speaker 3: I really liked that because I think parents, one, it's

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Speaker 3: cost effective, as you described like. It made twenty four

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Speaker 3: mini muffins. Now, admittedly, my children ate most of them

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Speaker 3: that night, which was an ideal because my plan to

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Speaker 3: freeze them. But if you had some more self regulated children,

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Speaker 3: you know, that's a whole week or two worth of

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Speaker 3: snacks really cost effective with those ingredients. A number of

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Speaker 3: those products we would have at home. Zuccini is not expensive,

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Speaker 3: pumpkin not expensive, farwer not expensive, you know, so a

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Speaker 3: lot of those baseline things we would have without needing

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Speaker 3: to go on buy. And yeah, they tasted really really good. Actually,

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Speaker 3: I'll be honest. I always put a few chop chips

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Speaker 3: in there as well, just to sweeten it a little

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Speaker 3: bit extra, and the kids love to see them. But yeah,

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Speaker 3: highly recommend a little bit of pumpkin through the muffin recipe.

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Speaker 3: So it may have been a one off because, as

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Speaker 3: I said, I hadn't done it before, but I'm going

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Speaker 3: to try it again, and yeah, great way, particularly if

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Speaker 3: you've got kids who aren't great veggie eaters. And quite

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Speaker 3: a few of kids I've had over recently playing with

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Speaker 3: the twins, they're terrible veggie eaters. Like I say, carrot no,

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Speaker 3: tomato no. So if you've got kids who are a

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Speaker 3: little bit on the fussy side when it comes to veggies,

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Speaker 3: We've spoken about it before. We like a green juice

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Speaker 3: for kids who are fussy with veggies. But the veggie

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Speaker 3: type muffins that look chocolate e fantastic, So I recommend that.

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Speaker 1: Yeah, I've youve punkin before, and baking always it a brownie.

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Speaker 1: I find pumpkin, beetroot, and black beans, even chickpeas go

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Speaker 1: really well on a browniecause they're quite dense, so it

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

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

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

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Speaker 1: as well. I think it's a great addition. And always

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Speaker 1: with the cocoa powder as well, I feel like just

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Speaker 1: gives a nice richness as well to it because it

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Speaker 1: is nice and dense.

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Speaker 3: So yeah, I'm pretty proud of myself. So yeah, get

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Speaker 3: baking all the moms out there, I recommend that. Yeah,

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Speaker 3: they'll have the recipe on my Instagram. If you want

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Speaker 3: to go and give it a go, post them and

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Speaker 3: tag us in the Nutrition Couch if you do make them.

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Speaker 1: Amazing And Susie's Instagram is a Susie Borrow Dietitian for

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Speaker 1: those playing it at home.

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Speaker 3: It is, and we'll share it on our page too,

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Speaker 3: because we of course have quite an active Instagram page

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Speaker 3: and Facebook now and that's where you can always send

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Speaker 3: your questions. So if you haven't subscribed to us on Instagram,

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Speaker 3: 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 ascular these that sort of thing. It was a

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

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

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

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

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Speaker 1: particularly around that time of their month. They have no

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Speaker 1: self control, they're sup finding it hard to self regulate

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Speaker 1: after dinner, they need something sweet every single night. You know,

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Speaker 1: we're 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 press 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 3: I like that. I've never heard that a five sugar drink.

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Speaker 3: 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 site 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 a standard ice latte that you normally get at Starbucks.

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Speaker 1: Everyone was having these like pink drinks and blue drinks

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Speaker 1: and that sort of thing. So I find there's a

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Speaker 1: lot of added sugar going in through drinks, and then

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Speaker 1: of course I find it's a lot of the office

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Speaker 1: snacks that come out like it's somebody's made brownies as

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Speaker 1: a box of chocolate somebody has brought through, you know,

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Speaker 1: chocolates still hanging around after Christmas, or the leftover rumballs.

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Speaker 1: So sugar is a big thing that we need to

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Speaker 1: be aware of. And certainly the average austrain is over

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Speaker 1: eating more than what the guidelines recommend. Definitely true.

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Speaker 3: You're right. Some of the highest intakes comes to unfortunately

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Speaker 3: from soft drink and fruit juices. But in austray absolutely right.

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Speaker 3: The next biggest sauce is baked goods, so the banana breads,

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Speaker 3: the muffins, the doughnuts, the treats, the brownies, you know,

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Speaker 3: the baking at work, the biscuit tin snacks and kids. Now,

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Speaker 3: admittedly a lot of the snacks have significantly reduced the

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Speaker 3: amounts of sugars, so musle bars are pretty good, most

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Speaker 3: of them have got less than five grams, so they

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Speaker 3: have targeted those. But sweet biscuits across the board is

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Speaker 3: a significant sauce, and of course treats because we love

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Speaker 3: to reward ourselves, right, you know, drinks is not insignificant,

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Speaker 3: particularly when people are adding sugar as well to a

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Speaker 3: tea in coffee and having several through the day. I

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Speaker 3: find it also slips in quite often in yogurt, particularly

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Speaker 3: in children, because whilst there's a couple of no added

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Speaker 3: sugar yogurts, there's still several that have sugar added, and

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Speaker 3: they don't always differentiate what is naturally occurring to what

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Speaker 3: is added. So I guess one of the key things

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Speaker 3: we wanted to talk about was the who are World

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Speaker 3: Health organizations recommendations for added sugars is less than twenty

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Speaker 3: five grams or six teaspoons per day, which sounds enormous,

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Speaker 3: but it's not really because if you have one treat

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Speaker 3: plus for example, a fruit yogurt that has added sugar

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Speaker 3: or some sauces, you know, if you're having an Asian

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Speaker 3: stir fry and you might have hoisen and sweet chili

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Speaker 3: and straight away your way over that amount very very

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Speaker 3: easy to get to that, and I'd be hastened to

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Speaker 3: say that most people would be you know, two or

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Speaker 3: three times that on a day to day basis. But

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Speaker 3: it is specifically referring to added sugars versus naturally occurring.

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Speaker 3: So carbohydrate based foods that are sweet, our fruit, even

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Speaker 3: our veggies to a smaller extent, our foods which have

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Speaker 3: the natural occurring sugar lactrose, will all have sugars. They're

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Speaker 3: quite different to added sugars in food in the sense

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Speaker 3: that they're coming as part of a complex interaction of nutrients.

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Speaker 3: They don't have the association with weight gain that added

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Speaker 3: sugars have. And the difference in that is that when

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Speaker 3: you concentrate fruit sugars, for example, in the case of

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Speaker 3: fruit juice, you are really making a lot more than

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Speaker 3: would be naturally occurring without the benefit of fibert a

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Speaker 3: buffer blood glucose response. So in the case of say,

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Speaker 3: even if it's one hundred percent fruit juice, just think

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Speaker 3: how many pieces of fruit. As Leander described, it might

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Speaker 3: be five different types of fruit concentrating down to give

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Speaker 3: thirty forty to fifty grams of sugar, when a piece

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Speaker 3: of fruit might have sort of ten fifteen, twenty max

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Speaker 3: plus all the fiber. So it's very, very different when

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Speaker 3: you're having getting concentrated sauces. So when we look at

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Speaker 3: the evidence around weight gain, it's concentrated sugars from fruit juices,

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Speaker 3: and then the addeds from soft drink, any kind of

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Speaker 3: other drinks like the iced teas and the bubble teas.

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Speaker 3: Fruit based sort of yogurts with sugar may be added,

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Speaker 3: or flavored type products which might have the concentrated syrups

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Speaker 3: in them, concentrated fruit snacks, so again with things like

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Speaker 3: the fruit straps or dried fruit, which concentrates it down.

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Speaker 3: I think looking at a box of Sultana's for school

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Speaker 3: aged kids is about thirty grams of concentrated sugar in

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Speaker 3: one hit. So how do you know? I think you know,

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Speaker 3: looking at packaged foods, you're certainly wanting less than five

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Speaker 3: grams per serve of sugars. And basically, if you look

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Speaker 3: on a food ingredient list, and sugar is one of

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Speaker 3: the first ingredients steer away, which if you look at biscuits,

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Speaker 3: for example, any kind of sweet biscuit, even if they're

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Speaker 3: marketed as child friendly biscuits, you know you look and

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Speaker 3: its wheat flour, vegetable oil, which inevitably will we palm,

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Speaker 3: and then sugar is the third ingredients. So certainly with

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Speaker 3: commercial cakes, muffins, biscuits, brownies, banana bread, all very very

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Speaker 3: high proportionally in sugars and foods that will add twenty

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Speaker 3: to thirty grams in one hit, and you can see

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Speaker 3: then if you're having a treat or two a day,

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Speaker 3: you're easily getting way over that recommended intake. And that's

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Speaker 3: not taking into account the small amounts filtering through in

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Speaker 3: sauces and our daily food choices, which still may be

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Speaker 3: 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 quid 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, though

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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, Susie, 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 3: Because of course sugar can be listed as many other names,

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Speaker 3: So things you might see would be glid close syrup,

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Speaker 3: any kind of syrup is generally a sugar multidextrone. What

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Speaker 3: else land he's masquerading sugar.

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Speaker 1: Sucrose, any of the osis.

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Speaker 3: So there's several different terms for it, and many in

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Speaker 3: some cases. You know, foods may have several different varieties.

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Speaker 3: But I've just looked up because a couple of other

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Speaker 3: foods that sprang to mind when I was thinking about it.

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Speaker 3: Where it slips in large amounts is natella. I know,

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Speaker 3: there's plenty of families who don't mind the kids having

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Speaker 3: na teller at home. You know, it seems to be

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Speaker 3: relatively healthy with nuts, but it really hits all hell

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Speaker 3: and sugar. It's got like a really I want to say,

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Speaker 3: six seven grams in a a tablespoons serve, it's really

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Speaker 3: high and Hot Cross buns, so at the moment, my kids,

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Speaker 3: for example, are loving Hot Cross buns and from a

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Speaker 3: cost perspective, they can be quite a good choice. Is

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Speaker 3: a bit of a treat. But the chocolate ones, for example,

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Speaker 3: I've got almost three teaspoons of sugar per hot Cross buns.

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Speaker 3: So if you've already been lured into the Easter section,

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Speaker 3: keep that in mind because another little trick with sweet

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Speaker 3: food in general is, and I think I've said it before,

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Speaker 3: I really trying to encourage my clients to not have

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Speaker 3: sweet food until the second half of the day to

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Speaker 3: try and keep that appetite regulation under control. But that

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Speaker 3: means if you are having that treat at night. So

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Speaker 3: you know, I have consulted to Twisted Frozen Yogat before

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Speaker 3: and I'm a big fan of their portion controlled desserts,

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Speaker 3: and they have close to ten per serve, which is

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Speaker 3: quite reasonable for a dessert. But you're getting plenty from

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Speaker 3: that one off treat at night. You don't need to

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Speaker 3: have it through the day with a bit of extra

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Speaker 3: banana bread or muffin. And going back to the baking

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Speaker 3: example we're talking about, I do often always use a banana,

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Speaker 3: an old sort of banana mashed up for sweetness. Naturally,

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Speaker 3: find the dairy helps a little bit with that to

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Speaker 3: give some sweetness. But if you can afford it, the

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Speaker 3: baking replacements mean you can use a lot less added sugar,

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Speaker 3: but we will be honest, they're not inexpensive. You know,

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Speaker 3: they're seven eight dollars per packet, which can beyond the

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Speaker 3: reach of budget for many families at the moment. So

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Speaker 3: using the mash frit in that example can be a

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Speaker 3: way to keep some sweetness in there, and using vanilla

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Speaker 3: essence or cinnamon, because yeah, using the sugar replacements is

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Speaker 3: not inexpensive for families who are tight on the budget

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Speaker 3: when buying so much food 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. Alf towards love

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Speaker 1: those rule deserts, And I think that you need to

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

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

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

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

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

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

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Speaker 1: some coconut oil to make the base of your raw

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Speaker 1: Snickers slice, you're basically eating I don't really care how

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

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Speaker 3: Just buy this Snickers.

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Speaker 1: So just be worried 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, Sousi, 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 reading 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 it's organic or it's natural. It's

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

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Speaker 1: one or two dates. If the top ingredient is dates,

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Speaker 1: you're looking at you know at least five to ten

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

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Speaker 3: True true, true, true. And I think little take home tip,

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Speaker 3: particularly we're back to school and looking for kid snacks

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Speaker 3: that are relatively low in sugars. I go for the

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Speaker 3: no added sugar yogat tubes, the cheese and crackers, the

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Speaker 3: kind of flavored popped rice snacks which are generally little

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Speaker 3: to no added sugars. So there are plenty of kids

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Speaker 3: snack foods that are very low in sugar and will

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Speaker 3: make a big difference to their overall intake, particularly if

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Speaker 3: you do like to bake for the kids, or you

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Speaker 3: know that they have treats regularly, as many parents like

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Speaker 3: myself are guilty of. All rightly, and we're moving on

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Speaker 3: for today's case study. A really interesting discussion that we

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Speaker 3: have sort of debated how we deal with it sensitively,

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Speaker 3: but I do think it is worth a discussion, and

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Speaker 3: I guess the general theme is is it possible to

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Speaker 3: be healthy even though you are overweight. Now this came

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Speaker 3: to mind because I had an inquiry about coming to

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Speaker 3: see me as a dietitian, because of course you and

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Speaker 3: I are both practice what we preach and absolutely see

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Speaker 3: clients because we believe it's very important that people who

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Speaker 3: are commentating on nutrition have hands on experience in that,

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Speaker 3: and we are very proud clinicians who specialize in evidence

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Speaker 3: based nutrition and specifically weight management. And I could name

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Speaker 3: many dietitians who also have a very successful career in

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Speaker 3: helping people lose weight the right what we would describe

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Speaker 3: as the right way in a sustainable model. And the

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Speaker 3: inquiry came through from someone who asked me she had

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Speaker 3: been and had seen a nutrition professional and during the

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Speaker 3: consultation she was told that her diet was very healthy

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Speaker 3: and the health professional suggested she didn't think that she

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Speaker 3: needed to lose weight, And the person who had been

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Speaker 3: inquiring was quite sort of confused by this because she

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Speaker 3: had said that she did want to lose weight. So

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Speaker 3: when she came away from the consultation without a plan

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Speaker 3: or advice on how to lose weight. She sort of

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Speaker 3: was found it very confusing, and I said, oh, well,

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Speaker 3: you may have come across a professional who practices in

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Speaker 3: a way that it's okay to be any size as

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Speaker 3: long as you have your healthy you know your blood

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Speaker 3: results are healthy, and you know it doesn't matter what

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Speaker 3: the number on the scales is, basically, And I think

431
00:19:01,240 --> 00:19:04,479
Speaker 3: this is a very sensitive issue because absolutely it is

432
00:19:04,560 --> 00:19:08,000
Speaker 3: possible to be very healthy and overweight. You know, we

433
00:19:08,080 --> 00:19:10,840
Speaker 3: see it often, and I think for me lean this

434
00:19:11,000 --> 00:19:14,600
Speaker 3: really comes down to what a client wants. So from

435
00:19:14,600 --> 00:19:18,879
Speaker 3: my perspective, it's not my job ever to tell my

436
00:19:19,080 --> 00:19:21,920
Speaker 3: clients whether they should lose weight or how much weight

437
00:19:21,960 --> 00:19:25,240
Speaker 3: they should lose. Rather, if a client comes to me

438
00:19:25,840 --> 00:19:29,320
Speaker 3: and says that they want to lose weight, it's my job,

439
00:19:29,600 --> 00:19:31,960
Speaker 3: as a health professional, as a dietician who works in

440
00:19:32,000 --> 00:19:36,360
Speaker 3: weight management, to help them develop a plan and program

441
00:19:36,680 --> 00:19:39,040
Speaker 3: that is evidence space that will help them lose weight

442
00:19:39,119 --> 00:19:43,640
Speaker 3: in a sustainable model, and give feedback and advice on

443
00:19:43,760 --> 00:19:46,600
Speaker 3: what I would see as a healthy weight for them,

444
00:19:47,160 --> 00:19:49,840
Speaker 3: taking into account a number of different variables, one of

445
00:19:49,840 --> 00:19:52,320
Speaker 3: which may be a scale weight but may also be

446
00:19:52,359 --> 00:19:56,800
Speaker 3: things like waste measurement. Because what I can say is

447
00:19:56,840 --> 00:19:59,520
Speaker 3: that there is a significant proportion of the population who

448
00:19:59,520 --> 00:20:03,560
Speaker 3: are overweight or obese, and for most of those people,

449
00:20:03,840 --> 00:20:07,199
Speaker 3: there will be significant benefits functionally in terms of what

450
00:20:07,240 --> 00:20:10,400
Speaker 3: they can do with their body on a daily basis, aesthetically,

451
00:20:10,840 --> 00:20:13,880
Speaker 3: how they look and feel about themselves on a daily basis,

452
00:20:14,320 --> 00:20:17,280
Speaker 3: and if they want to lose weight, knowing their body

453
00:20:17,320 --> 00:20:20,880
Speaker 3: will be healthier, fitier, more functional. I think there are

454
00:20:20,880 --> 00:20:23,480
Speaker 3: only benefits that come from that. But it's certainly not

455
00:20:23,520 --> 00:20:25,639
Speaker 3: my job to tell every person who's overweight they should

456
00:20:25,640 --> 00:20:29,240
Speaker 3: lose weight. No, But if someone is overweight and knows

457
00:20:29,600 --> 00:20:33,240
Speaker 3: or wants to lose weight, absolutely dietitians can tell you

458
00:20:33,280 --> 00:20:36,639
Speaker 3: how to do it the right way. If that particular

459
00:20:36,680 --> 00:20:39,600
Speaker 3: health professional has a belief that you shouldn't be have

460
00:20:39,680 --> 00:20:43,080
Speaker 3: an attachment to the scales, that's their personal belief system.

461
00:20:43,640 --> 00:20:45,879
Speaker 3: But as a professional, it's not my job to impart

462
00:20:45,920 --> 00:20:49,480
Speaker 3: my personal belief system on clients. Rather, as I said,

463
00:20:49,720 --> 00:20:52,560
Speaker 3: I am a dietician who specializes in weight control. If

464
00:20:52,560 --> 00:20:55,399
Speaker 3: someone chooses and has the goal of weight loss, I

465
00:20:55,440 --> 00:20:57,080
Speaker 3: can absolutely tell them how to do it in a

466
00:20:57,119 --> 00:20:59,680
Speaker 3: safe sustainable way. And I have said before on the podcast,

467
00:21:00,359 --> 00:21:02,240
Speaker 3: I don't believe diets are bad. We all have a

468
00:21:02,280 --> 00:21:05,439
Speaker 3: diet and it's about creating a dietary model that is sustainable,

469
00:21:05,760 --> 00:21:09,439
Speaker 3: and that's where dieticians can be experts in the field.

470
00:21:09,600 --> 00:21:12,119
Speaker 3: And what I also will say is I never have

471
00:21:12,200 --> 00:21:15,400
Speaker 3: a client who is overweight and obese and I help

472
00:21:15,480 --> 00:21:19,520
Speaker 3: them lose five, ten, twenty thirty kilos the right way

473
00:21:19,640 --> 00:21:22,800
Speaker 3: over six twelve, however long it takes, who is unhappy

474
00:21:22,800 --> 00:21:25,960
Speaker 3: with the results. Because women, and we both primarily work

475
00:21:25,960 --> 00:21:29,400
Speaker 3: with women, feel often generally better about their bodies when

476
00:21:29,400 --> 00:21:32,520
Speaker 3: they're fitter, leaner, healthier, more functional. They can move easier,

477
00:21:32,760 --> 00:21:34,679
Speaker 3: they can do things they want to do with their children,

478
00:21:34,680 --> 00:21:37,520
Speaker 3: and they know, particularly in their forties and fifties, if

479
00:21:37,520 --> 00:21:41,160
Speaker 3: they're carrying ten kilos as a result of menopause and perimenopause,

480
00:21:41,240 --> 00:21:44,840
Speaker 3: or twenty kilos, that that weight is probably only going

481
00:21:44,920 --> 00:21:47,560
Speaker 3: to increase because our lifestyles are conducive to weight gain

482
00:21:47,600 --> 00:21:49,520
Speaker 3: as we get older, and they don't want to be

483
00:21:49,600 --> 00:21:52,240
Speaker 3: seventy or eighty and carrying thirty forty kilos because they

484
00:21:52,240 --> 00:21:55,760
Speaker 3: want to be healthy, fit, flexible, functional, fitness and movement

485
00:21:56,080 --> 00:21:58,240
Speaker 3: and none of that lean is about a number on

486
00:21:58,280 --> 00:22:01,119
Speaker 3: the scale. It's just about but how you feel in

487
00:22:01,160 --> 00:22:03,160
Speaker 3: your body, how the clothes are fitting, what your waste

488
00:22:03,200 --> 00:22:06,840
Speaker 3: measurement is. Because there is overwhelming evidence that you know,

489
00:22:06,920 --> 00:22:10,800
Speaker 3: excessive body fat and in particular visceral fat, significantly increases

490
00:22:10,800 --> 00:22:14,000
Speaker 3: the risk of a number of disease states. So it's complicated.

491
00:22:14,000 --> 00:22:15,639
Speaker 3: The answer is so many things in life is But

492
00:22:15,800 --> 00:22:18,600
Speaker 3: in general, my experience is a lot of people do

493
00:22:18,640 --> 00:22:20,320
Speaker 3: want to lose weight, and if I can help them

494
00:22:20,320 --> 00:22:22,439
Speaker 3: do it the right way that sustainable and helps their

495
00:22:22,480 --> 00:22:26,919
Speaker 3: body being better peak physical condition. Absolutely. Now, if you

496
00:22:27,040 --> 00:22:30,119
Speaker 3: are overweight, obese and very healthy and very happy and

497
00:22:30,160 --> 00:22:33,440
Speaker 3: functionally fit, great, I have no comment. It's up to you.

498
00:22:34,000 --> 00:22:36,000
Speaker 3: But the people I work with are generally wanting to

499
00:22:36,040 --> 00:22:37,639
Speaker 3: lose weight, and I'm very happy to help them do

500
00:22:37,680 --> 00:22:40,320
Speaker 3: it the right way so they can experience more joy

501
00:22:40,400 --> 00:22:42,919
Speaker 3: and more flexibility and more functional movement and all the

502
00:22:42,960 --> 00:22:47,320
Speaker 3: benefits that can come from being more mobile, healthier, fitter,

503
00:22:47,440 --> 00:22:48,679
Speaker 3: and feeling better in their body.

504
00:22:49,240 --> 00:22:51,760
Speaker 1: I agree, but it's a very sensitive topic, and I

505
00:22:51,760 --> 00:22:55,000
Speaker 1: think that's why for one hundred and thirty nine podcasts

506
00:22:55,040 --> 00:22:57,960
Speaker 1: we've avoided it, haven't we because.

507
00:22:57,560 --> 00:22:59,800
Speaker 3: We've tiptoed very gently, very gently.

508
00:23:00,000 --> 00:23:02,760
Speaker 1: Big push in the media around this whole health at

509
00:23:02,800 --> 00:23:06,120
Speaker 1: every size. And don't get me wrong, I absolutely believe

510
00:23:06,400 --> 00:23:08,959
Speaker 1: that you can be healthy in a larger body, but

511
00:23:09,119 --> 00:23:13,080
Speaker 1: there comes a point where that body is no longer healthy.

512
00:23:13,400 --> 00:23:15,600
Speaker 1: I'm not talking five to ten killers like I have

513
00:23:15,600 --> 00:23:17,080
Speaker 1: clients who come to me and they're like, leanne, I

514
00:23:17,119 --> 00:23:19,560
Speaker 1: just want to lose three to five killers. I am

515
00:23:19,680 --> 00:23:22,439
Speaker 1: fully aware that that is an esthetic goal. That is

516
00:23:22,440 --> 00:23:25,359
Speaker 1: something that they're desiring to look like, or want to be,

517
00:23:25,520 --> 00:23:28,320
Speaker 1: or just want to tweak their diets so it's completely optimized,

518
00:23:28,359 --> 00:23:30,119
Speaker 1: and that is something that they want to do, And

519
00:23:30,520 --> 00:23:32,520
Speaker 1: like you, Susie, if that's their goal, I will help

520
00:23:32,560 --> 00:23:35,119
Speaker 1: them achieve that in a healthy, balance, sustainable way. But

521
00:23:35,160 --> 00:23:38,040
Speaker 1: you're right, there are a whole group of dietisms out

522
00:23:38,040 --> 00:23:41,199
Speaker 1: there who work with We don't wear, we don't look

523
00:23:41,240 --> 00:23:42,800
Speaker 1: at the scale, we don't mind what your weight is,

524
00:23:42,840 --> 00:23:44,520
Speaker 1: and that is fine and if that's what you choose

525
00:23:44,600 --> 00:23:46,920
Speaker 1: it and if that's the model that works the best

526
00:23:46,960 --> 00:23:49,040
Speaker 1: fore youw that is absolutely okay. And for a lot

527
00:23:49,040 --> 00:23:52,119
Speaker 1: of our clients with an eating disorder background or disordered eating,

528
00:23:52,320 --> 00:23:54,920
Speaker 1: that is probably the model that they should go towards

529
00:23:55,000 --> 00:23:57,000
Speaker 1: is not obsessing about the scale and not worrying about

530
00:23:57,000 --> 00:24:00,240
Speaker 1: their weight and focusing on health related behaviors. Absolutely Now,

531
00:24:00,280 --> 00:24:02,400
Speaker 1: we're not saying that when we help our clients lose

532
00:24:02,440 --> 00:24:05,840
Speaker 1: weight we disregard health related behaviors. Absolutely not. It's the

533
00:24:05,880 --> 00:24:09,080
Speaker 1: forefront of what we do. The behaviors create the habits

534
00:24:09,080 --> 00:24:11,760
Speaker 1: which create the change or results over time. But what

535
00:24:11,880 --> 00:24:13,960
Speaker 1: I have a hard time grappling with, and I know

536
00:24:14,040 --> 00:24:16,760
Speaker 1: that you do too, Susie is looking at people in

537
00:24:16,800 --> 00:24:21,480
Speaker 1: the media who are portraying morbidly obese bodies saying I'm

538
00:24:21,600 --> 00:24:24,440
Speaker 1: very healthy because I know that there and we've talked

539
00:24:24,440 --> 00:24:26,520
Speaker 1: about it before. BMI, you know it's not one hundred

540
00:24:26,520 --> 00:24:28,840
Speaker 1: percent accurate, But there comes a point where I'm sorry.

541
00:24:28,840 --> 00:24:31,600
Speaker 1: If your BMI is over forty, you're living in a

542
00:24:31,720 --> 00:24:34,000
Speaker 1: much larger body than you should be. You're living in

543
00:24:34,000 --> 00:24:36,760
Speaker 1: a body that is carrying excessive amounts of fat, and

544
00:24:36,800 --> 00:24:39,320
Speaker 1: that sooner or later, is going to cause some health

545
00:24:39,400 --> 00:24:41,760
Speaker 1: risk or at least increase your risk of health problems

546
00:24:41,800 --> 00:24:45,040
Speaker 1: later on. Let alone lead you to just carrying extra weight,

547
00:24:45,080 --> 00:24:47,199
Speaker 1: which is going to put extra pressure on your joints.

548
00:24:47,240 --> 00:24:50,520
Speaker 1: Your knees, your back long term as well. So I'm

549
00:24:50,560 --> 00:24:52,959
Speaker 1: not sure people are aware. But there's different types of

550
00:24:53,040 --> 00:24:56,080
Speaker 1: classes within the BMI scale. So we're not saying if

551
00:24:56,080 --> 00:24:58,439
Speaker 1: someone is carrying an extra three to five killers that

552
00:24:58,440 --> 00:25:00,719
Speaker 1: that's a problem. Even ten killers that's a problem.

553
00:25:00,800 --> 00:25:01,040
Speaker 2: Right.

554
00:25:01,119 --> 00:25:03,639
Speaker 1: You can live in a body that is slightly larger

555
00:25:03,680 --> 00:25:06,879
Speaker 1: than quote unquote the average BMI says you should be,

556
00:25:07,400 --> 00:25:09,800
Speaker 1: and I would say, you know, five ten, fifteen kilos,

557
00:25:09,800 --> 00:25:11,879
Speaker 1: you can still be incredibly healthy. You can be moving,

558
00:25:11,960 --> 00:25:14,320
Speaker 1: you can be active, you can eat good food great.

559
00:25:14,640 --> 00:25:17,240
Speaker 1: But it's when that OBEs classes start to get into

560
00:25:17,240 --> 00:25:20,280
Speaker 1: class two or three or above, that's really when you

561
00:25:20,320 --> 00:25:22,520
Speaker 1: know you're in a body that's carrying an excess of

562
00:25:22,800 --> 00:25:25,880
Speaker 1: twenty thirty, forty fifty kilos. You know, we're talking about

563
00:25:26,000 --> 00:25:29,040
Speaker 1: up over that hundred kilos or more. You know, obviously

564
00:25:29,080 --> 00:25:31,879
Speaker 1: depending on height, muscle mass, that sort of thing. Sousee.

565
00:25:31,880 --> 00:25:34,679
Speaker 1: I've seen clients where, you know, they've been over one

566
00:25:34,760 --> 00:25:37,480
Speaker 1: hundred and fifty kilos and their knees are shot, their

567
00:25:37,480 --> 00:25:40,800
Speaker 1: backs terrible, they're in chronic pain, they've got diabetes, They're

568
00:25:40,840 --> 00:25:44,520
Speaker 1: cholesterol is terrible. The surgeons actually won't operate on them

569
00:25:44,720 --> 00:25:47,280
Speaker 1: because their bodies are too large that it's too much

570
00:25:47,320 --> 00:25:49,280
Speaker 1: of a risk for them to go under the anesthetic.

571
00:25:49,800 --> 00:25:53,719
Speaker 1: So there are medical reasons why we would want some

572
00:25:53,800 --> 00:25:55,600
Speaker 1: people to lose weight, and why I think a lot

573
00:25:55,600 --> 00:25:57,440
Speaker 1: of people do want to lose weight, because when you're

574
00:25:57,480 --> 00:25:59,800
Speaker 1: living in larger bodies, it is hard to move, it's

575
00:25:59,840 --> 00:26:01,679
Speaker 1: hard to be functional, and you are at risk of

576
00:26:01,960 --> 00:26:05,040
Speaker 1: larger diseases. What I think I really struggle with Susie

577
00:26:05,080 --> 00:26:08,240
Speaker 1: is that fine line between I guess the overweight or

578
00:26:08,240 --> 00:26:11,639
Speaker 1: carrying a little bit extra and carrying a significant amount extra.

579
00:26:11,880 --> 00:26:14,399
Speaker 1: And what I'm seeing portrayed in the media lately is

580
00:26:14,480 --> 00:26:17,840
Speaker 1: bodies that are carrying significant amounts of extra weight which

581
00:26:17,840 --> 00:26:20,679
Speaker 1: are going to put pressure on joints, backs, knees, that

582
00:26:20,720 --> 00:26:23,160
Speaker 1: sort of thing make it really hard to move functionally,

583
00:26:23,200 --> 00:26:26,480
Speaker 1: but also increase risks of chronic diseases long term as well,

584
00:26:26,640 --> 00:26:29,880
Speaker 1: because when you're living in these much larger bodies, you're

585
00:26:29,920 --> 00:26:32,600
Speaker 1: over eating. You are consuming far more calories than the

586
00:26:32,600 --> 00:26:36,359
Speaker 1: body actually needs, and even if that's good food, we

587
00:26:36,400 --> 00:26:38,640
Speaker 1: shouldn't be eating more than our body needs. And that's

588
00:26:38,680 --> 00:26:40,560
Speaker 1: always been a big belief of mind. I've always said

589
00:26:40,560 --> 00:26:42,960
Speaker 1: to my clients. I don't mind even if you're eating

590
00:26:42,960 --> 00:26:45,280
Speaker 1: healthy foods, but if you're not necessarily hungry, I don't

591
00:26:45,320 --> 00:26:47,439
Speaker 1: really want you eating. Like if you're just bored, I

592
00:26:47,480 --> 00:26:49,680
Speaker 1: don't really want you eating, whether it's a healthy food

593
00:26:49,760 --> 00:26:51,560
Speaker 1: or not. Like that's always been a strong belief of

594
00:26:51,600 --> 00:26:53,679
Speaker 1: mine to work with my clients to come up with

595
00:26:53,720 --> 00:26:56,320
Speaker 1: other tools so that they're not just habit eating or

596
00:26:56,359 --> 00:26:58,639
Speaker 1: stress eating, or you know, eating because they're sad all

597
00:26:58,680 --> 00:27:01,080
Speaker 1: of the time, whether it's healthy food or not. So

598
00:27:01,119 --> 00:27:03,320
Speaker 1: I think that when we're living in a lot larger bodies,

599
00:27:03,320 --> 00:27:06,040
Speaker 1: we're actually just over consuming food. And I think as

600
00:27:06,080 --> 00:27:08,840
Speaker 1: a nation that's one of our biggest problems is that

601
00:27:08,920 --> 00:27:11,440
Speaker 1: our portions are just too large and it doesn't matter

602
00:27:11,440 --> 00:27:13,640
Speaker 1: if it's healthy food or not healthy food. I think

603
00:27:13,640 --> 00:27:15,600
Speaker 1: that for most of us, we're just over consuming and

604
00:27:15,640 --> 00:27:17,400
Speaker 1: we're undermoving. Yeah, And I'd like.

605
00:27:17,359 --> 00:27:19,159
Speaker 3: To sort of end it from a position, And I

606
00:27:19,160 --> 00:27:22,879
Speaker 3: think something that you said really resonated. There's just basically

607
00:27:22,920 --> 00:27:26,719
Speaker 3: different strokes for different folk. So it's like anything. If

608
00:27:26,760 --> 00:27:29,680
Speaker 3: you've got a medical problem, you don't go to a

609
00:27:29,760 --> 00:27:31,600
Speaker 3: kidney doctor if you've got something wrong with your brain,

610
00:27:32,160 --> 00:27:34,080
Speaker 3: you know what I mean? There's a specialization and very

611
00:27:34,160 --> 00:27:36,720
Speaker 3: much in dietetics, as there's been more dieticians in the

612
00:27:36,720 --> 00:27:39,679
Speaker 3: industry and more specialized as a group who have absolutely

613
00:27:39,760 --> 00:27:43,439
Speaker 3: specialized in its sort of anti diet less restrictive eating,

614
00:27:43,640 --> 00:27:47,800
Speaker 3: particularly focusing on people perhaps who have had restrictive eating patterns,

615
00:27:47,800 --> 00:27:51,200
Speaker 3: a long history of dieting, even disordered eating or clinical

616
00:27:51,240 --> 00:27:56,159
Speaker 3: eating disorders, which is absolutely fine, respect but there's also

617
00:27:56,240 --> 00:27:59,720
Speaker 3: a need and a demand for dieticians who specialize in

618
00:27:59,760 --> 00:28:02,919
Speaker 3: everdent space weight management. And that's okay. There's just different

619
00:28:02,960 --> 00:28:05,679
Speaker 3: strokes for different folk. So just you know, if you

620
00:28:05,720 --> 00:28:08,480
Speaker 3: are looking into seeing a dietician because you're enjoying what

621
00:28:08,560 --> 00:28:10,760
Speaker 3: you're hearing on the Nutrition Couch podcast and you think, yes,

622
00:28:10,800 --> 00:28:13,639
Speaker 3: I would like to lose weight, or I have a

623
00:28:13,760 --> 00:28:16,720
Speaker 3: history of restrictive eating, just just some research and see

624
00:28:16,720 --> 00:28:19,439
Speaker 3: and make sure that the dietitian you choose specializes in

625
00:28:19,440 --> 00:28:22,000
Speaker 3: that area. You know, we've spoken before. There's dieticians now

626
00:28:22,040 --> 00:28:25,479
Speaker 3: who specialize in fertility. There's dietitians who specialize in sports nutrition.

627
00:28:25,800 --> 00:28:28,920
Speaker 3: There's dietitians too specialize in hormone disorders like PCOS and

628
00:28:29,359 --> 00:28:31,800
Speaker 3: resistant and weight loss like you and I and then

629
00:28:32,119 --> 00:28:35,400
Speaker 3: there's a group of dieticians who specialize in a sort

630
00:28:35,400 --> 00:28:38,440
Speaker 3: of if not dieting or health in any size, and

631
00:28:38,480 --> 00:28:41,320
Speaker 3: it's just different strokes for different folk. And you know,

632
00:28:41,360 --> 00:28:44,600
Speaker 3: there's absolutely nothing wrong with losing weight the right way

633
00:28:45,560 --> 00:28:48,160
Speaker 3: if you want to and you need to. It's just

634
00:28:48,400 --> 00:28:51,560
Speaker 3: not a one size fits or model and different specializations.

635
00:28:51,600 --> 00:28:53,760
Speaker 3: And I sort of feel lately and we need to

636
00:28:53,760 --> 00:28:56,480
Speaker 3: defend ourselves a little bit because I know some brilliant

637
00:28:56,520 --> 00:28:59,560
Speaker 3: weight management dietitians, you know, people like Melanie mcgrice. You know,

638
00:28:59,600 --> 00:29:02,520
Speaker 3: we work for years in the field of weight control

639
00:29:02,560 --> 00:29:04,560
Speaker 3: and we're very good at it, and that should be

640
00:29:04,640 --> 00:29:07,320
Speaker 3: respected as well, because there's a lot of people who

641
00:29:07,360 --> 00:29:12,120
Speaker 3: can benefit from losing weight and have healthier, more functional lives.

642
00:29:12,200 --> 00:29:14,040
Speaker 3: And you know, that's okay.

643
00:29:14,280 --> 00:29:16,400
Speaker 1: I agree. I think it's important to know that we

644
00:29:16,440 --> 00:29:19,680
Speaker 1: can work as specialists in the same field alongside each other,

645
00:29:19,720 --> 00:29:21,680
Speaker 1: because I do see a lot of messaging and marketing

646
00:29:21,760 --> 00:29:24,400
Speaker 1: online that it's like nobody should be trying to lose weight,

647
00:29:24,480 --> 00:29:26,880
Speaker 1: nobody should be dieting, nobody should be doing this. It's

648
00:29:27,120 --> 00:29:29,959
Speaker 1: entirely unhealthy. Whereas as you and I said, Susie, we

649
00:29:29,960 --> 00:29:32,200
Speaker 1: help our clients steal it in a healthy, sustainable way.

650
00:29:32,360 --> 00:29:34,680
Speaker 1: But is it right for everybody? No, of course not.

651
00:29:34,800 --> 00:29:37,320
Speaker 1: It really depends on what your goals are, what your

652
00:29:37,360 --> 00:29:39,960
Speaker 1: background is, where you've come from, your history, that sort

653
00:29:40,000 --> 00:29:41,560
Speaker 1: of thing. So I do think it is up to

654
00:29:41,600 --> 00:29:44,920
Speaker 1: the individual to do that research to know what dietitian

655
00:29:45,000 --> 00:29:46,800
Speaker 1: will be right for them. But I really do feel

656
00:29:46,840 --> 00:29:49,680
Speaker 1: like we can all work in the same space, just

657
00:29:49,760 --> 00:29:52,480
Speaker 1: helping a different sort of handful of clients. Put it

658
00:29:52,520 --> 00:29:54,400
Speaker 1: that way, so I like how we're sort of ending

659
00:29:54,400 --> 00:29:56,760
Speaker 1: this in a more positive note that there's no right

660
00:29:56,920 --> 00:29:58,960
Speaker 1: or wrong, But we also shouldn't be beating on each

661
00:29:58,960 --> 00:30:01,160
Speaker 1: other saying that no nobody should be losing weight or

662
00:30:01,160 --> 00:30:03,560
Speaker 1: weightless dietitians. They're all terrible and we're all giving each

663
00:30:03,560 --> 00:30:07,200
Speaker 1: other eating disorders. I really think that it can depending

664
00:30:07,200 --> 00:30:09,520
Speaker 1: on the person, it can really be great for some

665
00:30:09,560 --> 00:30:11,440
Speaker 1: people and for others, you know, they just need a

666
00:30:11,440 --> 00:30:14,280
Speaker 1: completely different approach. So it's that approach that's going to

667
00:30:14,360 --> 00:30:16,880
Speaker 1: work for each quant and like dietetics, it should always

668
00:30:16,960 --> 00:30:21,120
Speaker 1: be individualized, all right. So our weekly question, which has

669
00:30:21,200 --> 00:30:25,600
Speaker 1: come in via our Instagram today, SUSI is on summer drinks,

670
00:30:25,600 --> 00:30:27,280
Speaker 1: so I know down in Melbourne at the moment it's

671
00:30:27,320 --> 00:30:30,959
Speaker 1: actually quite cold, but in Brisbane it is like a

672
00:30:31,040 --> 00:30:33,040
Speaker 1: hat wave and a sauna and it is just a

673
00:30:33,040 --> 00:30:35,760
Speaker 1: little bit gross, Like it's been close to forty degrees

674
00:30:35,800 --> 00:30:38,920
Speaker 1: some days up here and the humidity is ridiculous. So

675
00:30:38,960 --> 00:30:41,400
Speaker 1: we are talking about cold summer drinks because I know

676
00:30:41,440 --> 00:30:43,080
Speaker 1: that if I go out to a cafe for breakfast

677
00:30:43,160 --> 00:30:45,080
Speaker 1: right now, I do not want my hot coffee. And

678
00:30:45,120 --> 00:30:46,880
Speaker 1: I've already had my coffee this morning in the air

679
00:30:46,920 --> 00:30:49,000
Speaker 1: coorn before I left for brunch. I'm not going to

680
00:30:49,080 --> 00:30:51,160
Speaker 1: get like a second is latte or something like that.

681
00:30:51,240 --> 00:30:53,560
Speaker 1: So sometimes I'm okay with water, but if the cafe

682
00:30:53,720 --> 00:30:55,760
Speaker 1: the restaurant doesn't do cold water, I'm not going to

683
00:30:55,800 --> 00:30:58,680
Speaker 1: sit out, you know, thirty seven degrees drinking lukewarm water.

684
00:30:58,800 --> 00:31:00,720
Speaker 1: I'm going to want something that's a little bit cold.

685
00:31:01,040 --> 00:31:03,600
Speaker 1: So I know we have a lot of questions around smoothies,

686
00:31:03,640 --> 00:31:07,719
Speaker 1: cold breast juices, ice coffees, matcha lattes, like what are

687
00:31:07,760 --> 00:31:10,280
Speaker 1: some good options out there? So I'm always a big

688
00:31:10,320 --> 00:31:12,040
Speaker 1: fan of coffee. If you drink it, if you don't,

689
00:31:12,040 --> 00:31:13,680
Speaker 1: I'm not telling you to drink it, but there are

690
00:31:13,720 --> 00:31:16,600
Speaker 1: some good benefits to coffee. Obviously more is not better

691
00:31:16,640 --> 00:31:19,280
Speaker 1: from a caffeine perspective, but I'm a big fan of

692
00:31:19,320 --> 00:31:21,480
Speaker 1: things like, you know, your ice lattes, whether it's an

693
00:31:21,520 --> 00:31:23,360
Speaker 1: ice long black, whether you've got milk in there for

694
00:31:23,440 --> 00:31:25,880
Speaker 1: a bit of protein and calcium, which is also great.

695
00:31:26,600 --> 00:31:27,800
Speaker 1: You know, you don't even have to use milk. You

696
00:31:27,840 --> 00:31:30,000
Speaker 1: can use your milk alternatives. We're not really fussy, so

697
00:31:30,040 --> 00:31:32,000
Speaker 1: I think that's a great option. But just being a

698
00:31:32,040 --> 00:31:34,560
Speaker 1: worried that if you're getting things like ice coffees or

699
00:31:34,600 --> 00:31:38,000
Speaker 1: ice mockers, you generally get, unless you say so, the

700
00:31:38,080 --> 00:31:40,480
Speaker 1: ice cream and the cream associated with that. And of

701
00:31:40,520 --> 00:31:42,200
Speaker 1: course when you've got a mocha, you've got the added

702
00:31:42,240 --> 00:31:44,640
Speaker 1: chocolate in as well, so that sort of pairs nicely

703
00:31:44,680 --> 00:31:47,280
Speaker 1: without added sugar section or added fat section, I should

704
00:31:47,280 --> 00:31:49,680
Speaker 1: say as well, if you're getting things like ice mockers

705
00:31:49,720 --> 00:31:52,240
Speaker 1: or ice chocolates or ice lattes, there's a heavy amount

706
00:31:52,240 --> 00:31:54,440
Speaker 1: of calories in there because you are getting the additions

707
00:31:54,440 --> 00:31:56,360
Speaker 1: of the creams and the ice cream. So I think

708
00:31:56,360 --> 00:31:58,720
Speaker 1: you're better off sticking to just the plane, you know, milk,

709
00:31:58,760 --> 00:32:01,600
Speaker 1: ice plus whatever flavoring, whether it's coffee, whether it's a

710
00:32:01,640 --> 00:32:04,480
Speaker 1: little bit of chocolate syrup. That's probably your best bet

711
00:32:04,640 --> 00:32:07,040
Speaker 1: rather than then adding in your cream andi ice cream

712
00:32:07,080 --> 00:32:08,720
Speaker 1: on top of that, because it becomes almost like a

713
00:32:08,760 --> 00:32:13,640
Speaker 1: dessert option. Then now it's smoothies. I love susie as

714
00:32:13,640 --> 00:32:16,400
Speaker 1: a breakfast option. I don't love them as an addition

715
00:32:16,560 --> 00:32:19,840
Speaker 1: to your brunch because they can be very high calorie.

716
00:32:19,880 --> 00:32:21,240
Speaker 1: Like I was saying to David the other day, I

717
00:32:21,280 --> 00:32:23,360
Speaker 1: saw one on a menu at our local cafe and

718
00:32:23,360 --> 00:32:26,320
Speaker 1: it was like the gym the gym junkie smoothie, and

719
00:32:26,400 --> 00:32:29,240
Speaker 1: it had protein powder and milk. It had banana dates,

720
00:32:29,280 --> 00:32:31,960
Speaker 1: peanut butter, and cheer seeds. And I said to him, like,

721
00:32:32,040 --> 00:32:35,280
Speaker 1: that is a meal in itself for like a small female.

722
00:32:35,360 --> 00:32:37,640
Speaker 1: And people would have that and then go and get

723
00:32:37,680 --> 00:32:41,080
Speaker 1: their eggs with avocado and halloomi and mushrooms on the side,

724
00:32:41,120 --> 00:32:44,200
Speaker 1: so you're almost having two breakfasts. So smoothies as a

725
00:32:44,280 --> 00:32:46,840
Speaker 1: drink is like they're kind of a mini meal, if

726
00:32:46,880 --> 00:32:49,000
Speaker 1: not a meal in itself. So I'd be very careful

727
00:32:49,000 --> 00:32:51,880
Speaker 1: with smoothie off the menu. I'd be much more prone

728
00:32:51,880 --> 00:32:54,600
Speaker 1: to go for something like say a gold breast juice.

729
00:32:54,640 --> 00:32:56,280
Speaker 1: But again I would chry like if I got one

730
00:32:56,320 --> 00:32:57,840
Speaker 1: up David and I would share it, and i'd water

731
00:32:57,880 --> 00:32:59,360
Speaker 1: mine down with a little bit of water, just to

732
00:32:59,400 --> 00:33:01,000
Speaker 1: stretch it and make it go a little bit further,

733
00:33:01,320 --> 00:33:03,240
Speaker 1: because I do know that they can be quite high

734
00:33:03,240 --> 00:33:06,000
Speaker 1: in sugar. But i'd also you know, i'd enjoy it

735
00:33:06,000 --> 00:33:08,120
Speaker 1: if it's warm and it's you know, it's a nice, cool,

736
00:33:08,120 --> 00:33:10,720
Speaker 1: refreshing drink. I would really enjoy something like a cold

737
00:33:10,720 --> 00:33:12,800
Speaker 1: breast juice. I would just make sure I'm sticking to

738
00:33:12,840 --> 00:33:15,160
Speaker 1: sort of a smaller amount, particularly if it comes in

739
00:33:15,240 --> 00:33:17,760
Speaker 1: quite a large bottle. But sometimes they can be quite expensive,

740
00:33:17,800 --> 00:33:19,600
Speaker 1: like I've seen some of that eight or nine dollars

741
00:33:19,640 --> 00:33:22,160
Speaker 1: on then us, so it's not like they're really a

742
00:33:22,240 --> 00:33:24,520
Speaker 1: budget friendly option. So for me, I think my favorite

743
00:33:24,520 --> 00:33:27,080
Speaker 1: summer drink is something like an ice latte. How do

744
00:33:27,120 --> 00:33:30,600
Speaker 1: you sit in terms of, you know, cold summer drink, Susie.

745
00:33:30,120 --> 00:33:34,400
Speaker 3: Yeah, I have never been a massive sweet kind of

746
00:33:34,480 --> 00:33:37,040
Speaker 3: drink person. Like people ask me for smoothies, but I

747
00:33:37,040 --> 00:33:39,120
Speaker 3: don't drink them, so I don't very rarely put them

748
00:33:39,200 --> 00:33:42,520
Speaker 3: up on my Instagram. So it's just a personal preference.

749
00:33:42,600 --> 00:33:44,800
Speaker 3: But what I do love and I think this might

750
00:33:44,800 --> 00:33:47,680
Speaker 3: appeal to a number of listeners especially at this time

751
00:33:47,680 --> 00:33:49,400
Speaker 3: because I'm like, you'll have my coffee early. And if

752
00:33:49,400 --> 00:33:51,520
Speaker 3: I'm going for brunch or at lunch with a friend,

753
00:33:51,880 --> 00:33:55,320
Speaker 3: I love like an amazing green juice, but it has

754
00:33:55,360 --> 00:33:57,480
Speaker 3: to have be mostly veggie based. So I like this

755
00:33:57,680 --> 00:33:59,560
Speaker 3: a top juice one. I like cold, slim green, and

756
00:33:59,600 --> 00:34:04,000
Speaker 3: it's I think just like kal cucumber, celery, spinach, and

757
00:34:04,040 --> 00:34:05,560
Speaker 3: then it's got a bit of apple in it. So

758
00:34:06,040 --> 00:34:07,840
Speaker 3: if I see a green juice on a menu that's

759
00:34:07,880 --> 00:34:11,200
Speaker 3: got mostly veggies, or a beechroot juice that might have beetroot, celery,

760
00:34:11,200 --> 00:34:13,160
Speaker 3: carrot and then a little bit of apple or orange

761
00:34:13,480 --> 00:34:15,960
Speaker 3: with ice, I think they're so refreshing and I love them.

762
00:34:16,000 --> 00:34:17,759
Speaker 3: And they come in about one hundred calories at the

763
00:34:17,840 --> 00:34:20,399
Speaker 3: juice bars, like a boost juice are five and two,

764
00:34:21,200 --> 00:34:23,279
Speaker 3: and I blend them with ice, so they're almost like

765
00:34:23,320 --> 00:34:26,600
Speaker 3: a frape kind of thing, and I find them delicious,

766
00:34:26,600 --> 00:34:29,360
Speaker 3: refreshing and really low calorie. So they're among my favorites.

767
00:34:30,080 --> 00:34:32,520
Speaker 3: If I was in the States, you know, if I

768
00:34:32,640 --> 00:34:35,360
Speaker 3: was in Hawaii, I would do the iced latte or

769
00:34:35,400 --> 00:34:38,120
Speaker 3: the they have the light frappuccinos there, which are sort

770
00:34:38,120 --> 00:34:40,000
Speaker 3: of just basically skim milk and a bit of low

771
00:34:40,040 --> 00:34:43,279
Speaker 3: sugar flavor and no cream. So I quite like those

772
00:34:43,320 --> 00:34:46,040
Speaker 3: as well. I'm not a bubble tea or iced tea person,

773
00:34:46,120 --> 00:34:48,600
Speaker 3: and you do have to be really careful because they

774
00:34:48,640 --> 00:34:51,279
Speaker 3: have got like massive, like fifty grams of sugar in

775
00:34:51,360 --> 00:34:54,000
Speaker 3: a single one. But I did notice that a few

776
00:34:54,040 --> 00:34:56,960
Speaker 3: of the iced tea bars have had more no added

777
00:34:56,960 --> 00:35:00,600
Speaker 3: sugar options, so certainly seek those out. And the last

778
00:35:00,600 --> 00:35:02,720
Speaker 3: one that sprang to mind from what we were talking

779
00:35:02,760 --> 00:35:05,759
Speaker 3: about the drinks, Oh, I had a client who I

780
00:35:05,760 --> 00:35:07,720
Speaker 3: don't want to say the name of the chain because

781
00:35:07,880 --> 00:35:10,080
Speaker 3: I don't want to be sued, but one of the

782
00:35:10,120 --> 00:35:13,640
Speaker 3: sort of boutique juice bars in Sydney that people love.

783
00:35:13,680 --> 00:35:16,439
Speaker 3: They're sort of in the flash of suburbs, like down

784
00:35:16,440 --> 00:35:19,480
Speaker 3: at Bondy and Mossman. They have these sort of amazing

785
00:35:19,520 --> 00:35:22,680
Speaker 3: salads and smoothies people love. But when I looked at them, Leanne,

786
00:35:22,680 --> 00:35:25,520
Speaker 3: I looked it up, they were like minimum three hundred

787
00:35:25,560 --> 00:35:27,719
Speaker 3: calories and a lot of them were like five or

788
00:35:27,760 --> 00:35:31,360
Speaker 3: six hundred, like two meals in a smoothie. So I

789
00:35:31,360 --> 00:35:33,959
Speaker 3: would give a reference if you are someone who loves

790
00:35:33,960 --> 00:35:37,480
Speaker 3: smoothies and juices. I am aiming for something really that's

791
00:35:37,560 --> 00:35:39,760
Speaker 3: less than two hundred calories and hopefully at one hundred,

792
00:35:39,840 --> 00:35:42,080
Speaker 3: which is really hard to find as soon as they're

793
00:35:42,080 --> 00:35:44,279
Speaker 3: three four hundred. They're a meal and they often got

794
00:35:44,280 --> 00:35:47,160
Speaker 3: thirty forty grams of sugar, so they're quite indulgent. And

795
00:35:47,200 --> 00:35:49,160
Speaker 3: I had a client ask me to say about a sydeballs.

796
00:35:49,440 --> 00:35:51,759
Speaker 3: I say, they're really special occasion things. There's certainly not

797
00:35:51,760 --> 00:35:53,719
Speaker 3: something you would be having on a weekly basis because

798
00:35:53,719 --> 00:35:56,279
Speaker 3: they really pack in a sweet punch, so you know,

799
00:35:56,480 --> 00:35:58,680
Speaker 3: just be mindful that it's really easy to overdo it.

800
00:35:58,680 --> 00:36:00,880
Speaker 3: And a shot of coffee and some gim milkers is

801
00:36:01,000 --> 00:36:03,480
Speaker 3: pretty good really as far as a sweet or a

802
00:36:03,560 --> 00:36:05,239
Speaker 3: drink comes, that's refreshing.

803
00:36:05,360 --> 00:36:07,000
Speaker 1: But I had in my morning book this morning and

804
00:36:07,080 --> 00:36:10,000
Speaker 1: I slight, I owny nice, yeah, nice, all right, Suzi.

805
00:36:10,080 --> 00:36:12,160
Speaker 1: That wraps up the Nutrition Couch for another week. So

806
00:36:12,239 --> 00:36:14,280
Speaker 1: we would love if you could subscribe to the podcast.

807
00:36:14,280 --> 00:36:16,960
Speaker 1: And don't forget that website, which is the Nutritioncauch dot

808
00:36:17,000 --> 00:36:19,719
Speaker 1: com as our live events from our recordings. Last year

809
00:36:19,760 --> 00:36:22,279
Speaker 1: we talked about hormones, got health, and butlers. It has

810
00:36:22,320 --> 00:36:24,920
Speaker 1: our new supermarket product guide on there. There's over one

811
00:36:25,000 --> 00:36:27,799
Speaker 1: hundred and thirty of our favorite supermarket brands, which is

812
00:36:27,800 --> 00:36:30,560
Speaker 1: going to save you hours in the supermarket and putting

813
00:36:30,600 --> 00:36:32,759
Speaker 1: you towards the best options in the range that you're

814
00:36:32,760 --> 00:36:35,400
Speaker 1: looking for. And finally, we would love to say that

815
00:36:35,440 --> 00:36:38,520
Speaker 1: we have a very new exciting guide coming very soon.

816
00:36:38,880 --> 00:36:42,360
Speaker 1: It'll be our healthy takeaway Guide. So we're not purius

817
00:36:42,400 --> 00:36:44,359
Speaker 1: on this podcast. We understand that a lot of you

818
00:36:44,360 --> 00:36:46,239
Speaker 1: you like to eat out, you're on the run, you

819
00:36:46,280 --> 00:36:48,959
Speaker 1: need quick and easy choices. So we've basically gone through

820
00:36:49,040 --> 00:36:51,480
Speaker 1: all of the fast food change, the takeaway options, the

821
00:36:51,480 --> 00:36:53,359
Speaker 1: stuff you can order and Uber eats and picked out

822
00:36:53,360 --> 00:36:56,200
Speaker 1: our favorite options and why we choose those options. So

823
00:36:56,239 --> 00:36:58,480
Speaker 1: that is coming very soon as well. Off the back

824
00:36:58,520 --> 00:37:00,880
Speaker 1: of how popular we still I'll get over our stiff

825
00:37:00,920 --> 00:37:04,640
Speaker 1: micro product guide has been so little. Look forward to

826
00:37:04,640 --> 00:37:06,640
Speaker 1: this and watch this space from us and we will

827
00:37:06,640 --> 00:37:07,600
Speaker 1: catch you guys next week.

828
00:37:07,680 --> 00:37:08,359
Speaker 3: Have a great week.