1 00:00:01,240 --> 00:00:04,400 Speaker 1: Do you find healthy eating hard? Maybe you feel that 2 00:00:04,440 --> 00:00:08,039 Speaker 1: you try, but it does not seem to pay dividends, 3 00:00:08,080 --> 00:00:10,800 Speaker 1: and you end up feeling frustrated and annoyed that you 4 00:00:10,840 --> 00:00:14,840 Speaker 1: are not making progress. As dieticians, Leanne and I work 5 00:00:14,880 --> 00:00:18,160 Speaker 1: with women on a daily basis and we often hear 6 00:00:18,640 --> 00:00:21,799 Speaker 1: when our clients are finding things hard, and today we 7 00:00:21,800 --> 00:00:24,640 Speaker 1: thought it was time to have some tough conversations about 8 00:00:24,680 --> 00:00:29,720 Speaker 1: what really hard means versus really wanting to do something. Hi. 9 00:00:29,760 --> 00:00:32,320 Speaker 1: I'm Susy Burrows and I'm Leanne Ward, and together we 10 00:00:32,360 --> 00:00:34,760 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 11 00:00:34,760 --> 00:00:36,360 Speaker 1: you up to date on everything you need to know 12 00:00:36,440 --> 00:00:39,160 Speaker 1: in the world of nutrition as well as all things hard. 13 00:00:39,320 --> 00:00:42,680 Speaker 1: We chat the top five foods each of us wish 14 00:00:42,800 --> 00:00:45,680 Speaker 1: our clients would eat more frequently. Leanne has found a 15 00:00:45,760 --> 00:00:48,680 Speaker 1: fab new lunch option and our listener question is all 16 00:00:48,680 --> 00:00:51,920 Speaker 1: about protein matter and who could benefit from adding it 17 00:00:51,960 --> 00:00:54,560 Speaker 1: into their diet. So Leanne I thought it had been 18 00:00:54,560 --> 00:00:58,000 Speaker 1: a while. We've spoken about excuses before on the podcasts, 19 00:00:58,400 --> 00:01:03,120 Speaker 1: and definitely diet resentment, but I had a couple of 20 00:01:03,160 --> 00:01:06,360 Speaker 1: examples in my work where I was chatting to different 21 00:01:06,360 --> 00:01:09,840 Speaker 1: clients and they would express that they were finding things 22 00:01:10,040 --> 00:01:14,160 Speaker 1: very hard. And you know, that's a good place psychologically 23 00:01:14,200 --> 00:01:17,280 Speaker 1: to be, because if it was easy sometimes to make 24 00:01:17,319 --> 00:01:21,479 Speaker 1: progress when it comes specifically to dietary changes, no one 25 00:01:21,480 --> 00:01:24,600 Speaker 1: would have any dietary issues. But you know, at times 26 00:01:24,800 --> 00:01:27,720 Speaker 1: it's not necessarily the diet changes that are difficult, but 27 00:01:27,800 --> 00:01:32,399 Speaker 1: it's changing habits because as human beings, we like to 28 00:01:32,440 --> 00:01:36,480 Speaker 1: do what is easy and what is familiar. And so 29 00:01:36,600 --> 00:01:39,640 Speaker 1: sometimes I'll have a situation where I'll be encouraging clients 30 00:01:39,680 --> 00:01:42,319 Speaker 1: to make some changes, and whilst we might have some 31 00:01:42,360 --> 00:01:45,720 Speaker 1: great momentum initially over that first two four six week period, 32 00:01:46,480 --> 00:01:49,400 Speaker 1: when things become a little more tricky, so for example, 33 00:01:49,440 --> 00:01:52,560 Speaker 1: they may find that they're no longer getting results, or 34 00:01:52,600 --> 00:01:56,040 Speaker 1: they've hit a plateau, or they may just be fatigued 35 00:01:56,080 --> 00:02:01,080 Speaker 1: with the process. That straightway, I will notice the almost 36 00:02:01,160 --> 00:02:06,840 Speaker 1: resistance or the frustration annoyance. I'll get text messages like 37 00:02:07,040 --> 00:02:11,040 Speaker 1: any ideas, this is hard, can you help, and then 38 00:02:11,200 --> 00:02:15,799 Speaker 1: often getting back to basics or challenging some of the 39 00:02:15,840 --> 00:02:19,120 Speaker 1: beliefs about what should be involved. And I think part 40 00:02:19,160 --> 00:02:23,960 Speaker 1: of it is, for whatever reason, early programming, we have 41 00:02:24,200 --> 00:02:28,280 Speaker 1: the belief that things shouldn't be hard or shouldn't be difficult. 42 00:02:28,400 --> 00:02:31,679 Speaker 1: So if I want to lose weight, and I perceive 43 00:02:32,160 --> 00:02:36,520 Speaker 1: that I'm trying hard, then then I should be able 44 00:02:36,560 --> 00:02:38,560 Speaker 1: to get results. And I think part of it is 45 00:02:38,680 --> 00:02:41,280 Speaker 1: we live in a society in which we're at times 46 00:02:41,320 --> 00:02:44,600 Speaker 1: relatively privileged and sometimes a little bit entitled. You know, 47 00:02:44,639 --> 00:02:46,320 Speaker 1: we think that it's not fair that we have to 48 00:02:46,360 --> 00:02:48,920 Speaker 1: work hard. It's not fair I can't eat whatever I 49 00:02:49,000 --> 00:02:51,480 Speaker 1: like when I want. It's not fair my friends seem 50 00:02:51,480 --> 00:02:53,160 Speaker 1: to be able to have whatever they like. It's not 51 00:02:53,200 --> 00:02:54,799 Speaker 1: fair that I have to work harder at the gym 52 00:02:54,880 --> 00:02:57,240 Speaker 1: than everybody else. It's not fair that maybe I need 53 00:02:57,240 --> 00:02:59,280 Speaker 1: to go and wait lost medication and other people don't. 54 00:02:59,280 --> 00:03:04,400 Speaker 1: And straight away, those positions are very powerful psychologically at 55 00:03:04,440 --> 00:03:07,560 Speaker 1: telling me what is going on. So at the right 56 00:03:07,600 --> 00:03:09,800 Speaker 1: time with a client, if I'm sensing, first of all, 57 00:03:09,800 --> 00:03:13,600 Speaker 1: they're not getting results. Number two, we've looked at the basics, 58 00:03:13,720 --> 00:03:17,280 Speaker 1: and they're getting frustrated, and in many cases, they're not 59 00:03:17,400 --> 00:03:19,960 Speaker 1: doing the stuff they're meant to be doing. They're not trying. 60 00:03:20,320 --> 00:03:22,800 Speaker 1: They're trying, but they're not doing There's a big difference 61 00:03:22,840 --> 00:03:25,000 Speaker 1: between trying to do something and actually doing it. So 62 00:03:25,080 --> 00:03:27,480 Speaker 1: my clients who are on track or getting results will 63 00:03:27,520 --> 00:03:29,280 Speaker 1: be doing it. They're not trying to do it, they're 64 00:03:29,320 --> 00:03:31,600 Speaker 1: doing it. They're getting to the gym, they're checking their 65 00:03:31,639 --> 00:03:35,320 Speaker 1: exercise intensity, they're planning their meals. If they're going away, 66 00:03:35,320 --> 00:03:38,640 Speaker 1: they're planning ahead. They're accepting that there are some things 67 00:03:38,640 --> 00:03:40,680 Speaker 1: they're going to have to do, even out of their 68 00:03:40,720 --> 00:03:44,080 Speaker 1: comfort zone, to take them to the next level. Whereas 69 00:03:44,120 --> 00:03:47,880 Speaker 1: when I'm at clients who haven't reached that action, openness 70 00:03:47,960 --> 00:03:52,640 Speaker 1: acceptance phase, they are frustrated, they are annoyed, they are resistant, 71 00:03:52,680 --> 00:03:55,720 Speaker 1: but they're also not doing often the basics, and so 72 00:03:55,800 --> 00:03:57,440 Speaker 1: I thought it was just a really nice time to 73 00:03:57,440 --> 00:04:00,400 Speaker 1: have a discussion about that. And if you're someone whostantly 74 00:04:00,440 --> 00:04:03,440 Speaker 1: tries but it's not getting results, this could be relevant 75 00:04:03,480 --> 00:04:08,480 Speaker 1: to you. So the first thing to understand is that 76 00:04:09,000 --> 00:04:14,760 Speaker 1: generally speaking, changing behavior is difficult because it's perceived it's 77 00:04:14,760 --> 00:04:16,720 Speaker 1: actually not hard, which is why I laugh sometimes when 78 00:04:16,760 --> 00:04:19,359 Speaker 1: I get the feedback it's hard, because you know what's hard, 79 00:04:19,400 --> 00:04:22,239 Speaker 1: climbing a mountain. Hard is going through a terrible divorce, 80 00:04:22,440 --> 00:04:25,359 Speaker 1: heart is losing a parent. These are hard things. Having 81 00:04:25,520 --> 00:04:27,480 Speaker 1: to put yourself out to go to the supermarket to 82 00:04:27,520 --> 00:04:30,120 Speaker 1: pick up food in advance is not hard. So if 83 00:04:30,120 --> 00:04:32,400 Speaker 1: you're describing it as hard, there's something in it you 84 00:04:32,400 --> 00:04:35,120 Speaker 1: don't want to do. It's difficult because you actually don't 85 00:04:35,160 --> 00:04:37,400 Speaker 1: want to do it, because things are only hard when 86 00:04:37,440 --> 00:04:39,840 Speaker 1: we're not enjoying the process. So it's about a reframe 87 00:04:39,880 --> 00:04:42,120 Speaker 1: as to actually what is hard versus what you don't 88 00:04:42,160 --> 00:04:44,560 Speaker 1: want to do. And then if you're not doing it 89 00:04:44,600 --> 00:04:47,239 Speaker 1: and don't want to do it, so you're not planning ahead, 90 00:04:47,800 --> 00:04:51,520 Speaker 1: you're not making good choices when you're out, you're not 91 00:04:51,560 --> 00:04:53,159 Speaker 1: getting to the gym as much as you know you 92 00:04:53,240 --> 00:04:57,560 Speaker 1: need to. The question is why you are unhappy about 93 00:04:57,560 --> 00:05:00,760 Speaker 1: it and self sabotaging. What is is it about what 94 00:05:00,839 --> 00:05:03,159 Speaker 1: you have to do to get to where you want 95 00:05:03,200 --> 00:05:06,640 Speaker 1: to go to that is making you angry and resistant 96 00:05:06,640 --> 00:05:09,600 Speaker 1: to doing it. Is it that you don't like it? 97 00:05:09,640 --> 00:05:12,400 Speaker 1: Is it that you don't have capacity at this time 98 00:05:12,520 --> 00:05:14,800 Speaker 1: to do that? Is it that you have a belief 99 00:05:14,839 --> 00:05:17,159 Speaker 1: it should be easier than this? Is that you don't 100 00:05:17,279 --> 00:05:20,279 Speaker 1: like exercise? And these there's no right or wrong healingand 101 00:05:20,400 --> 00:05:23,640 Speaker 1: these are just exploring the underlying reasons as to why 102 00:05:23,680 --> 00:05:26,560 Speaker 1: you're not getting results. But it's a common thing I 103 00:05:26,640 --> 00:05:30,040 Speaker 1: see with all different ages, all different stages. Where as 104 00:05:30,040 --> 00:05:31,919 Speaker 1: soon as they're not making progress and not doing the 105 00:05:31,920 --> 00:05:34,800 Speaker 1: basic things and then start to describe it with resistance 106 00:05:34,839 --> 00:05:37,640 Speaker 1: that they're not open to doing it, that's when these 107 00:05:37,680 --> 00:05:40,880 Speaker 1: psychological blocks come up, and it's time for me psychologically 108 00:05:40,920 --> 00:05:42,920 Speaker 1: to delve a lot deeper and find out really what's 109 00:05:42,960 --> 00:05:47,440 Speaker 1: going on with programming with belief systems, and ultimately also 110 00:05:47,560 --> 00:05:50,200 Speaker 1: creating a regime and a program that they enjoy, so 111 00:05:50,279 --> 00:05:53,440 Speaker 1: it isn't so perceived as difficult. But all of these 112 00:05:53,480 --> 00:05:57,560 Speaker 1: ways of describing things give great insight into our natural 113 00:05:57,560 --> 00:06:00,720 Speaker 1: psychology and things that often need to be challenged when 114 00:06:00,800 --> 00:06:04,640 Speaker 1: it comes to changing behaviors, building new habits, and basically 115 00:06:04,680 --> 00:06:07,200 Speaker 1: taking your health and lifestyle goals to a new level. 116 00:06:07,760 --> 00:06:09,839 Speaker 2: Yeah, I agree, and I have a lot of clients 117 00:06:09,839 --> 00:06:11,840 Speaker 2: that say the same thing, and even myself I say 118 00:06:11,880 --> 00:06:13,839 Speaker 2: the same thing all the time, because often when we 119 00:06:14,520 --> 00:06:16,960 Speaker 2: think or we say that something is hard, it's often 120 00:06:17,000 --> 00:06:20,400 Speaker 2: just code for it's making us feel emotionally uncomfortable. And 121 00:06:20,440 --> 00:06:24,120 Speaker 2: that's what as humans were really like driven to not 122 00:06:24,240 --> 00:06:28,080 Speaker 2: be uncomfortable. Like adults in particular hate being uncomfortable. We 123 00:06:28,120 --> 00:06:30,719 Speaker 2: will do everything within our power to make sure that 124 00:06:30,800 --> 00:06:34,080 Speaker 2: we are not uncomfortable, and so I think it is 125 00:06:34,200 --> 00:06:37,280 Speaker 2: as you mentioned, like a mindset shift and a reframe, 126 00:06:37,320 --> 00:06:40,920 Speaker 2: which is super powerful, because when things are hard, it's 127 00:06:40,960 --> 00:06:43,000 Speaker 2: often because it's new, or it makes you feel a 128 00:06:43,000 --> 00:06:45,920 Speaker 2: little bit uneasy, or it's not that we can't do 129 00:06:46,000 --> 00:06:48,680 Speaker 2: it necessarily. But the more we label it is this 130 00:06:48,720 --> 00:06:51,400 Speaker 2: is hard, this is hard, this is too hard, it 131 00:06:51,520 --> 00:06:55,479 Speaker 2: makes it feel much more unachievable. And you know, saying 132 00:06:55,520 --> 00:06:57,360 Speaker 2: no to a glass of wine on a Friday night 133 00:06:58,160 --> 00:07:00,720 Speaker 2: isn't physically hard. It's not going to hurt you in 134 00:07:00,760 --> 00:07:03,839 Speaker 2: any way. Sitting with a craving isn't going to kill you. 135 00:07:03,880 --> 00:07:05,560 Speaker 2: And I wouldn't say that to my clients with love 136 00:07:05,560 --> 00:07:07,240 Speaker 2: and respective cause, but I say, it's not going to 137 00:07:07,360 --> 00:07:09,720 Speaker 2: kill you. You'll be okay. It's just a craving. You can 138 00:07:09,720 --> 00:07:11,800 Speaker 2: eat it if you want to. But you also don't 139 00:07:11,840 --> 00:07:14,440 Speaker 2: have to give into that craving every single time. These 140 00:07:14,480 --> 00:07:18,520 Speaker 2: things aren't physically hard, like doing maybe like a hardcore 141 00:07:18,560 --> 00:07:21,960 Speaker 2: CrossFit metcorn workout that is hard. That is physically hard, 142 00:07:22,120 --> 00:07:25,240 Speaker 2: and it leaves your body physically pretty shattered afterwards. But 143 00:07:25,360 --> 00:07:27,560 Speaker 2: you know, saying no to a glass of wine or 144 00:07:27,600 --> 00:07:30,280 Speaker 2: the serving of dessert if you're full. It might be 145 00:07:30,320 --> 00:07:33,560 Speaker 2: socially awkward, it might potentially, depending on your background, be 146 00:07:33,560 --> 00:07:36,160 Speaker 2: a little bit emotionally triggering for you, but it's not 147 00:07:36,320 --> 00:07:37,160 Speaker 2: actually hard. 148 00:07:37,480 --> 00:07:39,880 Speaker 3: And so I think that when our brain is. 149 00:07:39,800 --> 00:07:43,680 Speaker 2: So wired for ease and pleasure all of the time, 150 00:07:43,720 --> 00:07:46,280 Speaker 2: and we live in this world, we're constantly seeking out 151 00:07:46,320 --> 00:07:50,280 Speaker 2: these dopamine hits multiple times throughout the day, we're just 152 00:07:50,560 --> 00:07:53,680 Speaker 2: always conditioned to take the easiest way out. And that's 153 00:07:53,680 --> 00:07:56,440 Speaker 2: why change is so difficult. That's why so many people 154 00:07:56,600 --> 00:08:00,120 Speaker 2: don't actually achieve their weight loss goals, because we make 155 00:08:00,160 --> 00:08:02,800 Speaker 2: the path of least resistance. We always feel like that's 156 00:08:02,840 --> 00:08:05,600 Speaker 2: the only option, or it's the easiest option. But new 157 00:08:05,640 --> 00:08:09,960 Speaker 2: habits often feel hard because we're not conditioned to them yet, 158 00:08:09,960 --> 00:08:13,240 Speaker 2: and they don't really deliver the full reward is such 159 00:08:13,320 --> 00:08:15,200 Speaker 2: yet because for a lot of us, we've got quite 160 00:08:15,200 --> 00:08:17,559 Speaker 2: a long way to go until we actually achieve that goal. 161 00:08:17,920 --> 00:08:21,280 Speaker 2: So we're not getting that quick dopamine hit that handful 162 00:08:21,280 --> 00:08:23,280 Speaker 2: of chips would give us, that ordering and takeout on 163 00:08:23,320 --> 00:08:25,200 Speaker 2: a Friday night would give us, that half a bottle 164 00:08:25,200 --> 00:08:27,480 Speaker 2: of wine on a Saturday night would give us. So 165 00:08:28,240 --> 00:08:31,200 Speaker 2: the next time you find yourself saying something is hard, 166 00:08:31,800 --> 00:08:35,120 Speaker 2: reframe it, because a powerful reframe is so incredibly important. 167 00:08:35,440 --> 00:08:37,520 Speaker 2: The things that I spend a long time coaching my 168 00:08:37,600 --> 00:08:41,400 Speaker 2: clients through is really that psychology behind eating. Because most 169 00:08:41,440 --> 00:08:44,719 Speaker 2: of us know how to eat healthy, but nutrition is 170 00:08:44,760 --> 00:08:46,800 Speaker 2: a science. Eating is a behavior. A lot of us 171 00:08:46,800 --> 00:08:50,319 Speaker 2: struggle with the behaviors behind nutrition. Most of us kind 172 00:08:50,320 --> 00:08:52,160 Speaker 2: of get what healthy is. Most of us get the 173 00:08:52,280 --> 00:08:56,079 Speaker 2: science behind nutrition, particularly our loyal listeners on the nutrition count. 174 00:08:56,360 --> 00:08:59,040 Speaker 2: But it's really that psychology behind eating, which is where 175 00:08:59,080 --> 00:09:01,240 Speaker 2: I spend a lot of time, like you, Susie, working 176 00:09:01,240 --> 00:09:03,720 Speaker 2: with our client through and reframing is one of the 177 00:09:03,720 --> 00:09:07,240 Speaker 2: most powerful strategies, not allowing yourself to sit in the negative, 178 00:09:07,240 --> 00:09:10,040 Speaker 2: to sit in the discomfort. Instead of saying this is hard, 179 00:09:10,080 --> 00:09:12,840 Speaker 2: I can't do it, it's too difficult, reframe it to 180 00:09:13,240 --> 00:09:17,360 Speaker 2: this is new, this is unfamiliar. It's okay to feel uncomfortable. 181 00:09:17,400 --> 00:09:20,040 Speaker 2: This is a part of change that I want, And 182 00:09:20,080 --> 00:09:23,000 Speaker 2: in order to get the change long term, I have 183 00:09:23,080 --> 00:09:27,280 Speaker 2: to do this unfamiliar, uncomfortable part right now. So these 184 00:09:27,360 --> 00:09:32,120 Speaker 2: tiny little language shifts, this reframing, actually helps to reduce 185 00:09:32,200 --> 00:09:36,800 Speaker 2: the resistance to change long term and then long term. 186 00:09:36,720 --> 00:09:39,120 Speaker 3: We get it becomes easier because we do it again. 187 00:09:39,240 --> 00:09:41,560 Speaker 2: We do it again, we start to master that habit, 188 00:09:41,880 --> 00:09:44,240 Speaker 2: We become a master at that skill. I remember the 189 00:09:44,280 --> 00:09:46,719 Speaker 2: first time I went driving, and it didn't help that 190 00:09:46,760 --> 00:09:48,920 Speaker 2: my dad was like yelling at me, like and you know, 191 00:09:48,920 --> 00:09:50,640 Speaker 2: it was a manual cast. It was like the clutch 192 00:09:50,640 --> 00:09:53,160 Speaker 2: and the gear stick, and it was so hard. Now, 193 00:09:53,160 --> 00:09:54,719 Speaker 2: if I jump in a car, I don't even think 194 00:09:54,760 --> 00:09:56,800 Speaker 2: about doing it. And that's probably the same for the 195 00:09:56,840 --> 00:10:00,319 Speaker 2: majority of our listeners because we've mastered that skill over time. 196 00:10:00,559 --> 00:10:03,720 Speaker 2: So what feels hard now won't feel hard forever. But 197 00:10:03,760 --> 00:10:06,600 Speaker 2: it will always feel hard if you constantly avoid the 198 00:10:06,640 --> 00:10:10,600 Speaker 2: discomfort and never actually learn to sit in that uncomfortableness. 199 00:10:10,640 --> 00:10:13,560 Speaker 2: So I reckon a challenge for our listeners this week 200 00:10:13,880 --> 00:10:16,800 Speaker 2: is to do something that feels hard for you. I 201 00:10:16,880 --> 00:10:20,360 Speaker 2: recently started some reformer pilates because after my back injury 202 00:10:20,360 --> 00:10:22,400 Speaker 2: in January, my physio suggested it to help with my 203 00:10:22,679 --> 00:10:24,920 Speaker 2: sort of deep inner core. And I've also started doing 204 00:10:24,920 --> 00:10:27,400 Speaker 2: the sauna afterwards, and I've challenged myself to sit on 205 00:10:27,440 --> 00:10:29,520 Speaker 2: the top step in the sauna, which is even hotter, 206 00:10:29,840 --> 00:10:32,079 Speaker 2: and it's hard. It makes me feel uncomfortable, but it's 207 00:10:32,080 --> 00:10:34,240 Speaker 2: something I push myself to do because it's not going 208 00:10:34,280 --> 00:10:37,160 Speaker 2: to feel hard forever. It's not going to feel uncomfortable forever. 209 00:10:37,600 --> 00:10:39,960 Speaker 2: So this week for our listeners, I reckon Zuzie, A 210 00:10:39,960 --> 00:10:42,720 Speaker 2: good challenge is to do something new, do something that 211 00:10:42,760 --> 00:10:45,880 Speaker 2: makes you feel uncomfortable, but remember that you can do 212 00:10:46,120 --> 00:10:49,319 Speaker 2: uncomfortable things in pursuit of your goals, and the only 213 00:10:49,360 --> 00:10:51,959 Speaker 2: way you're actually going to achieve your goals long term 214 00:10:52,200 --> 00:10:54,880 Speaker 2: is to learn to be uncomfortable and push through that 215 00:10:54,960 --> 00:10:57,160 Speaker 2: discomfort because it doesn't last forever. 216 00:10:57,679 --> 00:11:00,040 Speaker 1: Well said, So I agree. If you're thinking something a 217 00:11:00,080 --> 00:11:02,760 Speaker 1: little bit hard, it may be time to consider what 218 00:11:02,880 --> 00:11:05,920 Speaker 1: the definition of hard is and whether it's just a 219 00:11:05,960 --> 00:11:09,800 Speaker 1: shift in mindset. Really isn't Leanne all right? Well, on 220 00:11:09,880 --> 00:11:13,080 Speaker 1: to bigger and brighter things. I had an article come 221 00:11:13,160 --> 00:11:18,440 Speaker 1: up about key superfoods that women would ideally eat every day, 222 00:11:18,520 --> 00:11:20,280 Speaker 1: and I quite like this because I think there's so 223 00:11:20,400 --> 00:11:24,440 Speaker 1: many diet recommendations out there about what we should and 224 00:11:24,480 --> 00:11:27,720 Speaker 1: shouldn't be having that sometimes you sort of think I 225 00:11:27,760 --> 00:11:29,920 Speaker 1: need more fib or I need more iron, I need 226 00:11:30,000 --> 00:11:32,680 Speaker 1: less fat, I need less It's almost overwhelming just with 227 00:11:32,760 --> 00:11:35,920 Speaker 1: the volume of food that is out there, but I thought, 228 00:11:36,000 --> 00:11:39,320 Speaker 1: what I quite like to do is myself is target 229 00:11:39,400 --> 00:11:43,000 Speaker 1: some key superfoods of things I like to eat most days, 230 00:11:43,040 --> 00:11:45,800 Speaker 1: because then it's kind of ticking the box. So I thought, 231 00:11:45,880 --> 00:11:49,040 Speaker 1: just going in cold, some ideas of things that might 232 00:11:49,440 --> 00:11:51,400 Speaker 1: come to mind. So first of all, one of the 233 00:11:51,480 --> 00:11:54,240 Speaker 1: key things I try myself and clients to have each 234 00:11:54,320 --> 00:11:57,760 Speaker 1: day is at least one serf of leafy green veggies. 235 00:11:58,440 --> 00:12:00,800 Speaker 1: You know, we know nutritionally all vegies good for us, 236 00:12:00,840 --> 00:12:02,720 Speaker 1: but we know when it comes to anti cancer and 237 00:12:02,720 --> 00:12:05,160 Speaker 1: the health of our cells, it is the leafy green 238 00:12:05,240 --> 00:12:07,760 Speaker 1: vegetables which are the best for us. So I will 239 00:12:07,760 --> 00:12:09,559 Speaker 1: try and definitely have at least one, if not two, 240 00:12:10,480 --> 00:12:13,559 Speaker 1: just knowing the huge amount of nutritional benefits that come 241 00:12:13,559 --> 00:12:15,559 Speaker 1: from that. So whether it's in a salad, I love 242 00:12:15,559 --> 00:12:19,600 Speaker 1: adding frozen spinach to different meals, keeping the frozen veggies 243 00:12:19,600 --> 00:12:21,440 Speaker 1: in the mix so you've always got things like broccoli, 244 00:12:21,480 --> 00:12:24,120 Speaker 1: because I think when food costs are very, very high, 245 00:12:24,600 --> 00:12:27,320 Speaker 1: it can be really easy to skimp on things that 246 00:12:27,320 --> 00:12:29,800 Speaker 1: are particularly good for us because they're often quite expensive. 247 00:12:30,160 --> 00:12:32,360 Speaker 1: So that's probably the first one I really try and target. 248 00:12:32,400 --> 00:12:35,960 Speaker 1: It's a leafy green veggie at least every day myself. 249 00:12:36,000 --> 00:12:39,040 Speaker 1: I try and have a serve of seafood most days 250 00:12:39,280 --> 00:12:42,520 Speaker 1: because again of the huge number of nutritional benefits that 251 00:12:42,559 --> 00:12:45,240 Speaker 1: come from that kind of food. Whether it's salmon, I 252 00:12:45,280 --> 00:12:47,160 Speaker 1: just had some tin red salmon for lunch. I try 253 00:12:47,200 --> 00:12:48,679 Speaker 1: and have salmon for dinner a couple of times a 254 00:12:48,720 --> 00:12:51,800 Speaker 1: week for the amazing Amiga three benefits. But I also 255 00:12:51,920 --> 00:12:54,400 Speaker 1: use a lot of tin shellfish, things like tin muscles 256 00:12:54,400 --> 00:12:58,080 Speaker 1: and tin noisters. I find that they're really key superfood 257 00:12:58,120 --> 00:13:01,400 Speaker 1: when it comes to giving iron and zinc to the diet. Particularly. 258 00:13:01,480 --> 00:13:03,720 Speaker 1: I'm not a massive red meat eater. I eat red meat, 259 00:13:03,720 --> 00:13:05,319 Speaker 1: but I wouldn't have it more than once or twice 260 00:13:05,320 --> 00:13:07,199 Speaker 1: a week. We all need a bit more, so I'm 261 00:13:07,200 --> 00:13:09,280 Speaker 1: a big fan of having that in, whether it's as 262 00:13:09,280 --> 00:13:12,000 Speaker 1: a meal base or adding say some smoke to oysters as 263 00:13:12,040 --> 00:13:13,839 Speaker 1: a snack to get the protein in. So that's probably 264 00:13:13,920 --> 00:13:16,720 Speaker 1: my number two is the source of seafood. I try 265 00:13:16,800 --> 00:13:20,400 Speaker 1: and get one decent whole grain in each day. So 266 00:13:20,600 --> 00:13:23,319 Speaker 1: whether it's a really good quality cracker like a riveta 267 00:13:24,080 --> 00:13:27,120 Speaker 1: or a riter wheat, or it's a burgen type soiling bread, 268 00:13:27,160 --> 00:13:29,320 Speaker 1: or if I've bought a soilin sour dough on the weekend, 269 00:13:30,000 --> 00:13:32,199 Speaker 1: or like a good quality cereal, whether it's some all 270 00:13:32,240 --> 00:13:34,400 Speaker 1: brand or multi grain wheat, because I try and would 271 00:13:34,400 --> 00:13:38,280 Speaker 1: get that in most days, I have a creation. I 272 00:13:38,400 --> 00:13:40,360 Speaker 1: like creation going in each day now because we do 273 00:13:40,440 --> 00:13:42,600 Speaker 1: have our own creation. But I find each day that's 274 00:13:42,640 --> 00:13:45,920 Speaker 1: really powerful when it comes to energy. And probably my 275 00:13:46,040 --> 00:13:48,720 Speaker 1: last one is I try and get another source of 276 00:13:48,720 --> 00:13:52,520 Speaker 1: good fats from something like a nut spread or some 277 00:13:52,679 --> 00:13:55,520 Speaker 1: nuts or some munch snacks to get again those essential 278 00:13:55,559 --> 00:13:58,560 Speaker 1: fats going in. That's probably the one I skimp on 279 00:13:58,640 --> 00:14:01,000 Speaker 1: most because I don't try. You know, I like you 280 00:14:01,160 --> 00:14:02,679 Speaker 1: to have a lot of snacks. I tend to have 281 00:14:02,760 --> 00:14:05,720 Speaker 1: just meals, but if I am reaching for a snack 282 00:14:05,800 --> 00:14:08,000 Speaker 1: or something in the afternoon, I will try and grab 283 00:14:08,120 --> 00:14:10,200 Speaker 1: one of those. And actually I've got a six to 284 00:14:10,200 --> 00:14:12,800 Speaker 1: one in the day when blueberries won't seven dollars a punnet. 285 00:14:12,920 --> 00:14:14,480 Speaker 1: I used to have a punnet of blue breeze a 286 00:14:14,559 --> 00:14:16,640 Speaker 1: day because I knew they were very good for the 287 00:14:16,679 --> 00:14:19,800 Speaker 1: antioxidant benefits, very low in calories and high in fiber. 288 00:14:20,280 --> 00:14:22,400 Speaker 1: But I haven't been having that in recent years because 289 00:14:22,400 --> 00:14:26,760 Speaker 1: they're just too expensive. So yeah, they're my top five foods. 290 00:14:26,760 --> 00:14:28,520 Speaker 1: What about you? You got five that you used to 291 00:14:28,680 --> 00:14:29,120 Speaker 1: try and have. 292 00:14:29,360 --> 00:14:31,080 Speaker 2: Can I just say how unfer it is that you 293 00:14:31,120 --> 00:14:33,200 Speaker 2: went first, because now I have to come up with 294 00:14:33,240 --> 00:14:34,520 Speaker 2: five completely different ones. 295 00:14:34,520 --> 00:14:35,280 Speaker 3: It's very unfair. 296 00:14:35,480 --> 00:14:37,800 Speaker 1: Well, do you have any different Now it's fair because 297 00:14:37,800 --> 00:14:40,360 Speaker 1: you probably would replicate I'm assuming you'd replicate the green vase. 298 00:14:40,480 --> 00:14:42,200 Speaker 3: I yeah, okay, it's kidding. 299 00:14:42,240 --> 00:14:44,880 Speaker 2: Yeah, So you went with leafy greens, which I love 300 00:14:44,920 --> 00:14:48,160 Speaker 2: and I completely agree with. I'm going to say cruciferus vegetables, 301 00:14:48,160 --> 00:14:52,600 Speaker 2: So you think broccoli, broccolini, coliflower, Brussels sprouts. So caryciferous 302 00:14:52,680 --> 00:14:57,400 Speaker 2: vegetables contain sulforofane and indoles three carbonyl. Both of these 303 00:14:57,520 --> 00:15:02,520 Speaker 2: nutrients d estrogen metabolism and liver detoxification, so they really 304 00:15:02,640 --> 00:15:05,560 Speaker 2: key for hormone balance. If you're a woman going through 305 00:15:05,600 --> 00:15:09,720 Speaker 2: perimenopause or postmenopause, you have PCs, or you have very 306 00:15:09,760 --> 00:15:13,240 Speaker 2: bad PMS, you absolutely should be having a serve of 307 00:15:13,280 --> 00:15:16,440 Speaker 2: cruciferous vegetables every single day. And if you've got a 308 00:15:16,480 --> 00:15:18,640 Speaker 2: little bit of like a sensitive tummy or IRBs, just 309 00:15:18,680 --> 00:15:21,280 Speaker 2: cook them well, you know, in a little bit of extraversion. 310 00:15:21,280 --> 00:15:23,640 Speaker 2: Olive oil and some seasoning and some salt, and your 311 00:15:23,640 --> 00:15:25,840 Speaker 2: body would just break down that fiber a little bit 312 00:15:25,880 --> 00:15:27,800 Speaker 2: easier than if you were to have them raw. So 313 00:15:27,840 --> 00:15:31,440 Speaker 2: that's my first one as cruciferous vegetables. My second one 314 00:15:31,920 --> 00:15:34,040 Speaker 2: is some sort of healthy fat. So cheer seeds or 315 00:15:34,040 --> 00:15:37,040 Speaker 2: flax seeds make it appearance in my day basically daily. 316 00:15:37,320 --> 00:15:39,120 Speaker 2: So there are a great source of fiber. There are 317 00:15:39,120 --> 00:15:41,960 Speaker 2: a great source of amiga three plant based fats, and 318 00:15:42,000 --> 00:15:44,480 Speaker 2: they can help to support hormone balance and gut heals. 319 00:15:44,480 --> 00:15:47,560 Speaker 2: I just add a tablespoon maybe into a smoothie. Sometimes 320 00:15:47,600 --> 00:15:50,520 Speaker 2: I just have my protein powder, my creatine, my collagen 321 00:15:50,560 --> 00:15:52,360 Speaker 2: altogether and dune a bit of flax seeds or some 322 00:15:52,440 --> 00:15:54,160 Speaker 2: cheer seats in there and kind of shake that up 323 00:15:54,200 --> 00:15:55,920 Speaker 2: with a bit of milk. Might throw some berries or 324 00:15:55,920 --> 00:15:57,880 Speaker 2: something in there, and you've got a really nice light 325 00:15:58,040 --> 00:15:59,680 Speaker 2: sort of smoothie snack or a bit more of a 326 00:15:59,720 --> 00:16:01,600 Speaker 2: balance breakfast if you want to add a couple more 327 00:16:01,640 --> 00:16:04,120 Speaker 2: things to that as well. They really help in terms 328 00:16:04,120 --> 00:16:07,480 Speaker 2: of like those healthy bats for satarti for digestion as well, 329 00:16:07,600 --> 00:16:10,560 Speaker 2: particularly the cheer seeds. All right, next one would be 330 00:16:11,240 --> 00:16:13,440 Speaker 2: basically I have a SERVI of yogat every day, So 331 00:16:13,480 --> 00:16:16,240 Speaker 2: whether that's Greek yogurt or whether that's a probotic yogurt 332 00:16:16,320 --> 00:16:19,840 Speaker 2: such as Activia or Kaffa, which is like a fermented 333 00:16:19,880 --> 00:16:22,080 Speaker 2: type of milk. So it's really really good in terms 334 00:16:22,120 --> 00:16:24,880 Speaker 2: of gut health, immunity, it's good for bone strength because 335 00:16:24,880 --> 00:16:27,560 Speaker 2: you're getting a serve of calcium with that, particularly because 336 00:16:27,560 --> 00:16:30,560 Speaker 2: it's based on dairy, so I'm not a coconut yogurt person. 337 00:16:30,600 --> 00:16:32,600 Speaker 2: I have a dairy based yogurt. And if you have 338 00:16:32,680 --> 00:16:35,200 Speaker 2: something like a Greek yogat or a kafir or a 339 00:16:35,360 --> 00:16:38,440 Speaker 2: special probotic type yogat like an Activia, you're getting live 340 00:16:38,640 --> 00:16:41,240 Speaker 2: probiotics in there as well, which is of course going 341 00:16:41,240 --> 00:16:43,640 Speaker 2: to support your gut health and your immunity as well. 342 00:16:44,040 --> 00:16:46,720 Speaker 2: So a serve of basically yogurt or some sort of 343 00:16:46,720 --> 00:16:49,600 Speaker 2: fermented milk like kafa is a really really great option, 344 00:16:49,640 --> 00:16:51,240 Speaker 2: and I pretty much have that every day, and my 345 00:16:51,280 --> 00:16:55,400 Speaker 2: girls have that every day as well. And then, like you, 346 00:16:55,600 --> 00:16:58,040 Speaker 2: instead of seafood, I would just say a really quality 347 00:16:58,200 --> 00:17:01,880 Speaker 2: source of protein. So many of my clients regularly eat 348 00:17:02,000 --> 00:17:04,160 Speaker 2: chicken and fish each day because most of my ladies 349 00:17:04,200 --> 00:17:06,880 Speaker 2: I work with are actively trying to achieve a calorie deficit, 350 00:17:07,080 --> 00:17:10,359 Speaker 2: and they are leaner, higher quality sources of protein. But 351 00:17:10,480 --> 00:17:13,040 Speaker 2: I don't want my ladies eating chicken seven days a 352 00:17:13,040 --> 00:17:15,399 Speaker 2: week or fish seven days a week, because when I 353 00:17:15,400 --> 00:17:19,240 Speaker 2: think of quality protein sauces, I can't go past an egg. Right, 354 00:17:19,280 --> 00:17:21,600 Speaker 2: it's a complete protein sauce. It's got colon, it's got 355 00:17:21,640 --> 00:17:23,560 Speaker 2: beads twelve, it's got vitamin. 356 00:17:23,280 --> 00:17:23,760 Speaker 3: D in it. 357 00:17:24,160 --> 00:17:28,080 Speaker 2: Salmon really really great, amazing healthy amiga three fats in there. 358 00:17:28,080 --> 00:17:30,320 Speaker 2: And like you said, steak if you can in your 359 00:17:30,320 --> 00:17:33,320 Speaker 2: budget affords it. I like organic grass fed steak. If 360 00:17:33,359 --> 00:17:35,760 Speaker 2: that's within your budget. You know you're getting on, you're 361 00:17:35,760 --> 00:17:38,560 Speaker 2: getting zinc, you're getting so many good quality nutrients. So 362 00:17:39,080 --> 00:17:41,800 Speaker 2: just stop with having the white meat seven days a 363 00:17:41,840 --> 00:17:44,479 Speaker 2: week and add a little variety to your diet. And 364 00:17:44,520 --> 00:17:48,040 Speaker 2: when it comes to quality protein sauces, a good vegetarian 365 00:17:48,080 --> 00:17:50,040 Speaker 2: or vegan based meal a few times a week. If 366 00:17:50,080 --> 00:17:53,000 Speaker 2: you're not vegan or you're not vegetarian, incorporating some plant 367 00:17:53,000 --> 00:17:55,560 Speaker 2: based meals each week is really really great from a 368 00:17:55,600 --> 00:17:58,560 Speaker 2: health perspective, but also a gut health perspective. So a 369 00:17:58,640 --> 00:18:01,560 Speaker 2: quality protein sauce would all would be your legumes. So 370 00:18:01,760 --> 00:18:04,919 Speaker 2: think you know, black beans, chickpeas, broad beans, you can 371 00:18:04,960 --> 00:18:07,560 Speaker 2: put them into soups that's coming into soup season. Any 372 00:18:07,600 --> 00:18:09,760 Speaker 2: sort of your white beans go really really well into 373 00:18:09,760 --> 00:18:12,280 Speaker 2: soups as well. So that would be was that number 374 00:18:12,280 --> 00:18:16,480 Speaker 2: four quality protein sauce, and then number five I would 375 00:18:16,480 --> 00:18:19,320 Speaker 2: have set a serve of fruit. But let's actually let's 376 00:18:19,359 --> 00:18:22,080 Speaker 2: go rolled oats, because there's so much controversy on social 377 00:18:22,119 --> 00:18:24,640 Speaker 2: media about oats, and given I don't eat oats every 378 00:18:24,680 --> 00:18:26,920 Speaker 2: day in summer, but in winter I kind of eat 379 00:18:26,960 --> 00:18:29,320 Speaker 2: them nearly every day. Like I might do an overnight 380 00:18:29,400 --> 00:18:31,639 Speaker 2: oat with a bit of our designed by dietitian protein 381 00:18:31,680 --> 00:18:32,520 Speaker 2: powder stirred through. 382 00:18:32,720 --> 00:18:34,879 Speaker 3: I might do an oat bake, like a baked oats. 383 00:18:34,920 --> 00:18:36,480 Speaker 2: I literally just took one out of the oven for 384 00:18:36,560 --> 00:18:38,440 Speaker 2: me and the girls and David for the next few days. 385 00:18:38,440 --> 00:18:40,600 Speaker 2: I made an apple pie oat bake, and then I 386 00:18:40,640 --> 00:18:42,560 Speaker 2: serve that with a bit of higher protein yogurt and 387 00:18:42,560 --> 00:18:44,480 Speaker 2: a bit of fresh fruit on the side. I might 388 00:18:44,520 --> 00:18:46,800 Speaker 2: add oats into a smoothie. It helps to thicken them 389 00:18:46,840 --> 00:18:49,000 Speaker 2: up because a bag of rolled oats, like I just 390 00:18:49,040 --> 00:18:51,359 Speaker 2: buy the home brand variety, like I don't buy the 391 00:18:51,520 --> 00:18:54,040 Speaker 2: expensive brand or anything like that. It's literally the same thing. 392 00:18:54,040 --> 00:18:56,200 Speaker 2: I'm pretty confident it comes out of the same factory. 393 00:18:56,440 --> 00:18:58,720 Speaker 2: It's like two bucks. Well, they're so good. They're a 394 00:18:58,720 --> 00:19:02,760 Speaker 2: really rich source of sol fiber. They naturally contain bitter glucken, 395 00:19:02,920 --> 00:19:05,280 Speaker 2: which helps to regulate blood sugars. It helps to lower 396 00:19:05,320 --> 00:19:07,919 Speaker 2: cholesterol levels. If you have high cholesterol, or you have 397 00:19:07,960 --> 00:19:11,439 Speaker 2: diabetes or have diabetes in your family, I would absolutely 398 00:19:11,480 --> 00:19:14,200 Speaker 2: look to include a serve of rolled oats or steel 399 00:19:14,200 --> 00:19:17,240 Speaker 2: cut oats every single day. And the soluble fiber in 400 00:19:17,280 --> 00:19:19,200 Speaker 2: there is really really great for your gut and your 401 00:19:19,240 --> 00:19:21,240 Speaker 2: heart health as well. So yeah, you can add them 402 00:19:21,240 --> 00:19:23,080 Speaker 2: into a smoothie, you can do them as baked oats, 403 00:19:23,080 --> 00:19:24,760 Speaker 2: you can do them as over night oats, or you 404 00:19:24,800 --> 00:19:27,200 Speaker 2: can just have a nice bowl of porridge or add 405 00:19:27,200 --> 00:19:28,520 Speaker 2: them even if you're doing a bit of a cheer 406 00:19:28,560 --> 00:19:30,600 Speaker 2: seed pudding, you can add a couple of tablespoons of 407 00:19:30,680 --> 00:19:32,479 Speaker 2: rolled oats into there as well. So that would be 408 00:19:32,480 --> 00:19:35,760 Speaker 2: my number five. Maybe not every single day, but multiple 409 00:19:35,760 --> 00:19:38,119 Speaker 2: times a week. Have a good quality rolled oat in 410 00:19:38,160 --> 00:19:40,560 Speaker 2: your diet, and I like the whole oat pieces, so 411 00:19:40,640 --> 00:19:43,040 Speaker 2: the rolled oat or the steel cut oat, try to 412 00:19:43,119 --> 00:19:45,760 Speaker 2: stay clear of the quick oats and the instant oats 413 00:19:45,800 --> 00:19:47,800 Speaker 2: just because the GI load is a little bit higher. 414 00:19:47,800 --> 00:19:51,080 Speaker 2: They're okay on busy days, but better quality is the 415 00:19:51,440 --> 00:19:53,400 Speaker 2: rolled oat or the steel cut oats. So that would 416 00:19:53,440 --> 00:19:57,080 Speaker 2: be my number five rounding out my list. That did 417 00:19:57,119 --> 00:19:59,320 Speaker 2: all right, didn't I something? I've always got something to. 418 00:19:59,280 --> 00:20:02,200 Speaker 1: Say, Champion land. I do have a lot of clients 419 00:20:02,240 --> 00:20:05,800 Speaker 1: who proactively avoid carbohydrates and grains in the morning. Absolutely, 420 00:20:06,440 --> 00:20:10,000 Speaker 1: you know, often seeing women having just a coffee or 421 00:20:10,200 --> 00:20:13,280 Speaker 1: even a bit of yogurt and fruit, but even not 422 00:20:13,400 --> 00:20:15,480 Speaker 1: that often am I seeing cereal, and you do really 423 00:20:15,560 --> 00:20:17,800 Speaker 1: miss out on a good quality of dietary fiber. So 424 00:20:17,880 --> 00:20:20,840 Speaker 1: it's not about avoiding carbohydrate, it's about the right type 425 00:20:20,840 --> 00:20:23,399 Speaker 1: and mixing it together. So you don't need to be 426 00:20:23,440 --> 00:20:25,959 Speaker 1: scared of things like oats. They're very very good for us. 427 00:20:26,000 --> 00:20:28,280 Speaker 1: And it's about the timing because so many people avoid 428 00:20:28,320 --> 00:20:30,800 Speaker 1: carves in the morning and then end up binge eating 429 00:20:30,920 --> 00:20:33,879 Speaker 1: sweet food all afternoon. You know, it defeats the purpose. 430 00:20:33,880 --> 00:20:36,280 Speaker 1: You'll find if you know sugar early, you'd be a 431 00:20:36,320 --> 00:20:38,680 Speaker 1: lot less hungry in the afternoon. So that's always something 432 00:20:38,720 --> 00:20:42,280 Speaker 1: to check if it's actually you know, there's a lot 433 00:20:42,320 --> 00:20:46,360 Speaker 1: of benefits to having that carbohydrate early on. Really, Anne, Well, 434 00:20:46,480 --> 00:20:50,480 Speaker 1: you found a little gem in the supermarket. I haven't 435 00:20:50,520 --> 00:20:53,040 Speaker 1: seen this before. Now I'll be interested to know which 436 00:20:53,040 --> 00:20:55,320 Speaker 1: section of the supermarket it's in. But it's in Willis 437 00:20:55,960 --> 00:20:59,439 Speaker 1: and it's called a Salmon quinoa rice with lemon and 438 00:20:59,480 --> 00:21:02,320 Speaker 1: herb box three hundred grams. Oh, you can microwave it. 439 00:21:03,000 --> 00:21:05,879 Speaker 1: And it's actually on sale this week when we're recording 440 00:21:05,880 --> 00:21:09,040 Speaker 1: at three dollars sixty but usually only retailing for four fifty, 441 00:21:09,240 --> 00:21:12,680 Speaker 1: so cheap. We love it. Well, let's talk about the 442 00:21:12,720 --> 00:21:14,399 Speaker 1: packaging in a second. But when we look at the 443 00:21:14,480 --> 00:21:18,440 Speaker 1: ingredient list, it's thirty nine percent salmon, eighteen percent brown rice, 444 00:21:18,480 --> 00:21:22,320 Speaker 1: a whole grain, ten percent onion, nine percent capsic and water, redkinoir, 445 00:21:22,440 --> 00:21:26,280 Speaker 1: green peas, bring onion, sumplower oil, garlic, concentrated lemon juice, 446 00:21:26,280 --> 00:21:31,800 Speaker 1: herbs east, extra salt, vinegar, vegetable juice concentrate, modified tabogustarch, 447 00:21:31,880 --> 00:21:36,359 Speaker 1: lemon peel, turmeric, thickner, lemon or thyme. A very clean list. 448 00:21:36,800 --> 00:21:38,880 Speaker 1: What is that percentage of veggies in there? That's ten 449 00:21:39,040 --> 00:21:45,919 Speaker 1: nineteen twenty percent veggies at least amazing and nutritionally, Yeah, 450 00:21:46,080 --> 00:21:49,439 Speaker 1: and it's offering crazy three hundred and sixty calories so 451 00:21:49,560 --> 00:21:53,920 Speaker 1: beautiful meals. Slight but beautiful. Twenty seven grams of protein. 452 00:21:54,600 --> 00:21:57,240 Speaker 1: Nine grams are overall fat, but only three saturated. It's 453 00:21:57,280 --> 00:22:01,159 Speaker 1: just still a low saturated fat product. Thirty nine total 454 00:22:01,200 --> 00:22:04,320 Speaker 1: grams of carbohydrate, four point five grams of sugar's pretty low, 455 00:22:04,720 --> 00:22:07,360 Speaker 1: three grams of five or six hundred milligrams of sodium. 456 00:22:07,640 --> 00:22:10,760 Speaker 1: It's really up there. It's a great product. I hope 457 00:22:10,760 --> 00:22:13,560 Speaker 1: people buy it because we want supermarkets to make more 458 00:22:13,600 --> 00:22:16,639 Speaker 1: of these products. Now, the only question I have for you, 459 00:22:16,760 --> 00:22:21,159 Speaker 1: Lianne is it's a microwave. It's like a if you 460 00:22:21,160 --> 00:22:24,399 Speaker 1: look at American shows and they've got those containers that 461 00:22:24,440 --> 00:22:26,760 Speaker 1: you get takeaway in. It's like one of those little boxes. 462 00:22:26,760 --> 00:22:28,160 Speaker 3: It's like a Chinese takeaway box. 463 00:22:28,359 --> 00:22:31,840 Speaker 1: Yeah, it's cute, it's pink. But we're not supposed to microwave, 464 00:22:31,880 --> 00:22:34,199 Speaker 1: are we because of the microplastics. We kind of encourage 465 00:22:34,200 --> 00:22:35,560 Speaker 1: you to take it out and put it in a bowl. 466 00:22:35,640 --> 00:22:36,360 Speaker 1: Is that a fair call? 467 00:22:36,880 --> 00:22:39,040 Speaker 2: Well, I think the box is like cardboard, but I 468 00:22:39,040 --> 00:22:41,880 Speaker 2: would always decandid into it, Yeah, like a ceramic bowl 469 00:22:41,960 --> 00:22:44,119 Speaker 2: or something. And yet not microwave and plastic, but it 470 00:22:44,119 --> 00:22:45,800 Speaker 2: looks cardboard to me from the photo. 471 00:22:45,880 --> 00:22:47,680 Speaker 1: I think it has to be coded though, because it 472 00:22:47,720 --> 00:22:50,520 Speaker 1: wouldn't it would definitely take it out. So it has 473 00:22:50,560 --> 00:22:53,040 Speaker 1: to be codo, which is a shame. But I like 474 00:22:53,119 --> 00:22:55,120 Speaker 1: the idea of it. I love it, like you guys 475 00:22:55,119 --> 00:22:56,800 Speaker 1: have got to try it because it's a great lunch 476 00:22:56,840 --> 00:22:58,960 Speaker 1: on the go and so cheap four fifty. When can 477 00:22:59,000 --> 00:23:03,240 Speaker 1: you get twenty seven grams of protein for four dollars fifty? 478 00:23:03,440 --> 00:23:04,040 Speaker 1: Not often? 479 00:23:04,280 --> 00:23:07,320 Speaker 2: Yeah, for only three sixty calories. I was blown away. 480 00:23:07,680 --> 00:23:10,160 Speaker 2: I spent about two hours in Walworth searching. I've got 481 00:23:10,200 --> 00:23:12,679 Speaker 2: one beautiful client at the moment. She travels a lot, 482 00:23:12,720 --> 00:23:15,360 Speaker 2: she's a very high power job, and she's ciliac, so 483 00:23:15,400 --> 00:23:17,440 Speaker 2: we really don't have a lot of options. And she's 484 00:23:17,440 --> 00:23:19,360 Speaker 2: saying to me a lot of times she's on the road, 485 00:23:19,440 --> 00:23:21,880 Speaker 2: she doesn't have access to it. Just heat things up. 486 00:23:22,040 --> 00:23:24,480 Speaker 2: It's good and free as well. Yeah, so I was saying, 487 00:23:24,480 --> 00:23:26,200 Speaker 2: I was trying to find options for her that didn't 488 00:23:26,200 --> 00:23:29,640 Speaker 2: require refrigeration, that needed some protein, and most of them 489 00:23:29,640 --> 00:23:31,399 Speaker 2: on there are like the tuna and rice options and 490 00:23:31,400 --> 00:23:33,199 Speaker 2: she's like, oh, I say anything with salmon and I 491 00:23:33,240 --> 00:23:35,280 Speaker 2: was like, not really that I've seen. Then I came 492 00:23:35,280 --> 00:23:37,119 Speaker 2: across this and I was like, oh, my goodness, So 493 00:23:37,160 --> 00:23:39,720 Speaker 2: you could eat that. I think at like room temperature, 494 00:23:39,720 --> 00:23:41,600 Speaker 2: you wouldn't have to heat it. I would say it 495 00:23:41,600 --> 00:23:43,600 Speaker 2: would probably be nice and heated with a bit of 496 00:23:43,640 --> 00:23:47,520 Speaker 2: spinnach thrown through afterwards. But I think it's so strong 497 00:23:47,760 --> 00:23:51,239 Speaker 2: ingredient wise, macronutrient panel wise, it's so strong. And it's 498 00:23:51,280 --> 00:23:53,919 Speaker 2: actually on sale this week. We are bulk recording in advance, 499 00:23:53,920 --> 00:23:55,560 Speaker 2: so it probably won't be on sale, I must say, 500 00:23:55,560 --> 00:23:57,800 Speaker 2: by the time this airs. But it's on sale this 501 00:23:57,800 --> 00:24:01,159 Speaker 2: week with three dollars sixty, Like three is sixty for 502 00:24:01,400 --> 00:24:03,000 Speaker 2: twenty seven grams of protein. 503 00:24:03,160 --> 00:24:04,920 Speaker 1: But I want to know where there's heaks in them. 504 00:24:04,960 --> 00:24:07,000 Speaker 1: There's a chicken saute, but this is the only way. 505 00:24:07,040 --> 00:24:09,400 Speaker 3: Yeah, this is the best one though, brown rice. Yeah, 506 00:24:09,440 --> 00:24:11,440 Speaker 3: there's a garlic chicken. There's a veggie noodle. 507 00:24:11,520 --> 00:24:13,240 Speaker 1: One. 508 00:24:13,280 --> 00:24:15,920 Speaker 3: This is the strongest. Absolutely. I went through all of them. 509 00:24:15,960 --> 00:24:18,720 Speaker 2: They're a lot higher calories, a lot higher one hundred 510 00:24:18,800 --> 00:24:19,680 Speaker 2: percent the best one. 511 00:24:19,800 --> 00:24:21,439 Speaker 1: Yeah, I have to have a look with it. I 512 00:24:21,440 --> 00:24:23,560 Speaker 1: haven't seen them either, and I'm wondering if they're in 513 00:24:23,560 --> 00:24:25,800 Speaker 1: the cool section, or if they're in the long live No. 514 00:24:25,880 --> 00:24:27,639 Speaker 2: I think they're in the long life section, whether like 515 00:24:27,680 --> 00:24:30,280 Speaker 2: the packet rices and stuff like the microwave rice that 516 00:24:30,400 --> 00:24:32,880 Speaker 2: kind of section. Yeah, in whether like the Indian sauces 517 00:24:32,880 --> 00:24:34,960 Speaker 2: and the curries and stuff are in that section. And 518 00:24:34,960 --> 00:24:37,400 Speaker 2: they're termed meal for one. So it's this new Woorst 519 00:24:37,520 --> 00:24:39,359 Speaker 2: range where they called meals for one. So there's a 520 00:24:39,440 --> 00:24:42,560 Speaker 2: musman chicken, there's a chicken pad tie, there's a vegetable 521 00:24:42,600 --> 00:24:46,520 Speaker 2: pumpkin risotto, a vegetable Singapore noodle, stirf for a garlic 522 00:24:46,600 --> 00:24:49,520 Speaker 2: chicken with ginger and rice. So they're supposed to be like, yeah, 523 00:24:49,560 --> 00:24:51,320 Speaker 2: meals for one in a box. You're supposed to warm 524 00:24:51,359 --> 00:24:53,200 Speaker 2: them up and heat them up, and I think they're 525 00:24:53,200 --> 00:24:57,000 Speaker 2: in the normal shelving section of the wolves. I couldn't 526 00:24:57,080 --> 00:24:59,080 Speaker 2: find it in my local one, but I did obviously 527 00:24:59,119 --> 00:25:02,760 Speaker 2: find it online, So that's my understanding. The only other 528 00:25:02,800 --> 00:25:04,600 Speaker 2: thing is that it is made in Thailand. You know, 529 00:25:04,600 --> 00:25:07,119 Speaker 2: we'd like to support Australian food where we can, but 530 00:25:07,440 --> 00:25:09,600 Speaker 2: it's just one of those things. I think, you know, 531 00:25:09,960 --> 00:25:12,000 Speaker 2: not everything can tick all the boxes all the time, 532 00:25:12,080 --> 00:25:15,000 Speaker 2: and I think for busy people, particularly if you don't 533 00:25:15,000 --> 00:25:16,600 Speaker 2: have a family, it might just be year at home. 534 00:25:16,640 --> 00:25:18,840 Speaker 2: This could be a really great light lunch option on 535 00:25:18,880 --> 00:25:21,480 Speaker 2: the weekend or something, or for lunch midweek where you 536 00:25:21,520 --> 00:25:23,040 Speaker 2: don't feel like you have to spend an hour in 537 00:25:23,080 --> 00:25:25,320 Speaker 2: the kitchen cooking something just for yourself. I think it's 538 00:25:25,320 --> 00:25:26,879 Speaker 2: a really well balanced option. 539 00:25:27,000 --> 00:25:27,240 Speaker 3: Really. 540 00:25:27,520 --> 00:25:29,720 Speaker 1: Yeah, we'll give it a go and see what you 541 00:25:29,760 --> 00:25:31,800 Speaker 1: think of them, because I haven't seen them yet either, 542 00:25:31,880 --> 00:25:35,280 Speaker 1: but yeah, I rate that five stars from me. Great choice, 543 00:25:35,359 --> 00:25:37,159 Speaker 1: particularly if it tastes food. So let us know what 544 00:25:37,280 --> 00:25:39,560 Speaker 1: you think, all rightly, and we're going to rap us 545 00:25:39,640 --> 00:25:41,600 Speaker 1: up with our final segment of the day. We get 546 00:25:41,640 --> 00:25:44,400 Speaker 1: a lot of questions on our Instagram and also our 547 00:25:44,400 --> 00:25:48,960 Speaker 1: Design by Dieticians account about protein powder, what is it 548 00:25:49,200 --> 00:25:51,960 Speaker 1: and who should use it? So do you want to 549 00:25:52,040 --> 00:25:53,720 Speaker 1: kick us off in terms of what it is and 550 00:25:53,760 --> 00:25:56,399 Speaker 1: we can talk about who who we do use it 551 00:25:56,440 --> 00:25:57,320 Speaker 1: with with our clients. 552 00:25:57,840 --> 00:25:58,240 Speaker 3: Yeah. Sure. 553 00:25:58,280 --> 00:26:01,800 Speaker 2: So protein powder is essentially just concentrated milk powder, and 554 00:26:01,880 --> 00:26:03,960 Speaker 2: often there's a couple of different types. You know, you 555 00:26:03,960 --> 00:26:06,199 Speaker 2: can have vegan protein powder, but for the sake of 556 00:26:06,200 --> 00:26:09,040 Speaker 2: this question, we'll talk about way based protein powder because 557 00:26:09,040 --> 00:26:10,760 Speaker 2: that is the gold standard you're going to get more 558 00:26:10,760 --> 00:26:13,120 Speaker 2: bang fearbuck, you're going to get a high protein load, 559 00:26:13,160 --> 00:26:15,280 Speaker 2: and you're going to get a lower calorie load and 560 00:26:15,400 --> 00:26:19,679 Speaker 2: better quality absorbable protein compared to a vegan based protein powder. 561 00:26:19,880 --> 00:26:22,800 Speaker 2: So I always preference my clients having a way protein powder, 562 00:26:22,840 --> 00:26:27,880 Speaker 2: particularly a WPI over a WPC. WPI's way protein isolate, 563 00:26:28,080 --> 00:26:31,840 Speaker 2: WPC is concentrate. Concentrate is sort of slow absorbed. A 564 00:26:31,840 --> 00:26:33,840 Speaker 2: lot of like you know, the male bodybuilders will take 565 00:26:33,880 --> 00:26:36,880 Speaker 2: it at nighttime because it absorbs slowly over night. WPI 566 00:26:36,960 --> 00:26:38,920 Speaker 2: absorbs a lot faster, So a lot of times I'm 567 00:26:39,000 --> 00:26:42,040 Speaker 2: using a WPI after a training session with my clients 568 00:26:42,080 --> 00:26:45,080 Speaker 2: as in their post breakfast smoothie, because it gets absorbed 569 00:26:45,119 --> 00:26:48,040 Speaker 2: really quickly by the body. So it's a very convenient 570 00:26:48,359 --> 00:26:51,359 Speaker 2: source of protein. Not everybody needs a protein powder. You 571 00:26:51,400 --> 00:26:54,480 Speaker 2: can absolutely eat enough protein in your diet, absolutely, but 572 00:26:54,640 --> 00:26:57,040 Speaker 2: a lot of us, particularly at breakfast time, just need 573 00:26:57,080 --> 00:26:58,920 Speaker 2: that little bit of a boost to get upwards of 574 00:26:59,040 --> 00:27:01,840 Speaker 2: that twenty five thirds of protein. Some of my clients 575 00:27:01,880 --> 00:27:04,399 Speaker 2: are aiming for thirty five forty grams of protein, so 576 00:27:05,000 --> 00:27:07,359 Speaker 2: and for reference, and egg has about six grams of protein. 577 00:27:07,400 --> 00:27:08,960 Speaker 2: So unless you're going to sit down and eat four 578 00:27:09,000 --> 00:27:11,200 Speaker 2: or five eggs at breakfast time. You're just not going 579 00:27:11,240 --> 00:27:13,920 Speaker 2: to get in that thirty thirty to forty grams of protein. 580 00:27:14,000 --> 00:27:17,240 Speaker 2: So it's a convenient food. It is what you would 581 00:27:17,280 --> 00:27:20,160 Speaker 2: call a process food. It is not an ultra processed food. 582 00:27:20,200 --> 00:27:22,080 Speaker 2: I mean, depending on the brands that you use. The 583 00:27:22,119 --> 00:27:25,119 Speaker 2: brand that Susie and I have at designed by dietitians, 584 00:27:25,160 --> 00:27:28,280 Speaker 2: it's very clean. The ingredients up you would consider them process, 585 00:27:28,320 --> 00:27:31,040 Speaker 2: but not ultra process. So it is it's not essentially 586 00:27:31,080 --> 00:27:32,960 Speaker 2: a whole food because it is packaged. We've added a 587 00:27:32,960 --> 00:27:35,119 Speaker 2: couple of different things in there, like a probotic, a 588 00:27:35,160 --> 00:27:38,040 Speaker 2: fiber in the prem probotic blend, some nutrients in there 589 00:27:38,040 --> 00:27:41,440 Speaker 2: for women's health, and hormones in our women's protein. My overall, 590 00:27:41,480 --> 00:27:44,359 Speaker 2: I would say it's a very convenient source of protein 591 00:27:44,640 --> 00:27:47,200 Speaker 2: that you can add to a meal or add to 592 00:27:47,240 --> 00:27:49,879 Speaker 2: a snack in order to boost the overall quality of 593 00:27:49,880 --> 00:27:52,800 Speaker 2: protein in your diet. So whether or not you should 594 00:27:52,880 --> 00:27:55,560 Speaker 2: use a protein basically comes down to whether or not 595 00:27:55,600 --> 00:27:58,919 Speaker 2: you're able to eat enough protein at meal times. And 596 00:27:59,000 --> 00:28:02,160 Speaker 2: often I'll have clients who don't use it routinely during 597 00:28:02,160 --> 00:28:04,400 Speaker 2: the week, but then if they travel, or they might 598 00:28:04,400 --> 00:28:06,880 Speaker 2: be going away on holidays or something, and they might get, 599 00:28:06,920 --> 00:28:09,439 Speaker 2: say a smoothie at at the local cafe and it's 600 00:28:09,440 --> 00:28:12,480 Speaker 2: a beautiful, you know, banana honey, I don't know, almond 601 00:28:12,520 --> 00:28:15,440 Speaker 2: smoothie or whatnot. They'll just add a scuper protein powder 602 00:28:15,480 --> 00:28:18,080 Speaker 2: into that smoothie to ensure that that smoothie has enough 603 00:28:18,119 --> 00:28:21,040 Speaker 2: protein to help stabilize their blood sugar levels and carry 604 00:28:21,040 --> 00:28:22,920 Speaker 2: them through the morning. So the risk is if you're 605 00:28:22,960 --> 00:28:25,720 Speaker 2: not eating enough protein at your meals, and for most 606 00:28:25,760 --> 00:28:28,399 Speaker 2: women it's at a minimum of twenty grams, if not 607 00:28:28,480 --> 00:28:31,560 Speaker 2: ideally thirty grams, particularly if your goal is weight loss 608 00:28:31,840 --> 00:28:34,800 Speaker 2: or you're going through more of those hormonal years basically 609 00:28:34,840 --> 00:28:37,880 Speaker 2: you're kind of late thirties and beyond, it is far 610 00:28:37,960 --> 00:28:40,160 Speaker 2: more ideal to have a little bit more protein in 611 00:28:40,200 --> 00:28:42,760 Speaker 2: your diet. And it's very very common that Susie and 612 00:28:42,760 --> 00:28:45,800 Speaker 2: I most women get enough protein at dinner. It's kind 613 00:28:45,800 --> 00:28:48,160 Speaker 2: of fifty to fifty that I see with my clients lunchtime, 614 00:28:48,240 --> 00:28:50,360 Speaker 2: and the majority of them are not getting in enough 615 00:28:50,360 --> 00:28:52,840 Speaker 2: protein at breakfast time, particularly if they're not sitting down 616 00:28:52,880 --> 00:28:55,200 Speaker 2: to like a hot cook breakfast of eggs or you know, 617 00:28:55,240 --> 00:28:57,600 Speaker 2: baked beans and a couple of slices of good quality 618 00:28:57,920 --> 00:29:00,640 Speaker 2: sort of grainy bread. You may get enough protein there, 619 00:29:00,640 --> 00:29:03,560 Speaker 2: but if you're having cereal, a smoothie, a bowl of oats, 620 00:29:04,000 --> 00:29:06,080 Speaker 2: it's very, very unlikely that you're going to get enough 621 00:29:06,160 --> 00:29:08,600 Speaker 2: twenty five thirty grams of protein in at breakfast time, 622 00:29:09,120 --> 00:29:11,600 Speaker 2: So you don't have to use it, but if you do, 623 00:29:11,800 --> 00:29:15,160 Speaker 2: you would be using it to boost the overall protein 624 00:29:15,200 --> 00:29:17,480 Speaker 2: content of your meal. So I never give my clients 625 00:29:17,520 --> 00:29:19,400 Speaker 2: a protein shakeers breakfast, And we've had a lot of 626 00:29:19,440 --> 00:29:21,360 Speaker 2: questions where people say to us, can I use it 627 00:29:21,360 --> 00:29:23,760 Speaker 2: as a meal replacement? No, our protein powder is not 628 00:29:23,800 --> 00:29:26,680 Speaker 2: a meal replacement. It is designed to be to add 629 00:29:26,720 --> 00:29:29,960 Speaker 2: balance to your meals and boost the overall protein content 630 00:29:30,040 --> 00:29:32,800 Speaker 2: of the meal, not replace the meal. It doesn't replace 631 00:29:32,840 --> 00:29:35,200 Speaker 2: the meal. It boosts the quality of the protein in 632 00:29:35,240 --> 00:29:37,880 Speaker 2: your meal. And then how do we use it. You 633 00:29:37,920 --> 00:29:39,920 Speaker 2: would just you would add it to foods basically, so 634 00:29:40,000 --> 00:29:43,160 Speaker 2: way protein powder, particularly a good quality one, doesn't cook 635 00:29:43,200 --> 00:29:44,960 Speaker 2: that well. So I'm not a huge fan of adding 636 00:29:45,000 --> 00:29:48,160 Speaker 2: it to like baking or heating it up or adding 637 00:29:48,200 --> 00:29:50,240 Speaker 2: it into hot coffee, because it does tend to kind 638 00:29:50,240 --> 00:29:52,800 Speaker 2: of curdle and it doesn't leave a nice texture to 639 00:29:52,800 --> 00:29:54,960 Speaker 2: bake goods. It makes them quite hard. It takes out 640 00:29:55,000 --> 00:29:56,920 Speaker 2: the airiness of it. It's quite hard and sticky. So 641 00:29:57,240 --> 00:29:59,240 Speaker 2: I like to stir it through. If I'm making a 642 00:29:59,240 --> 00:30:01,600 Speaker 2: bowl of porridge, heat the porridge up, cook the porridge, 643 00:30:01,640 --> 00:30:03,280 Speaker 2: let it cool down for a second, and then stir 644 00:30:03,360 --> 00:30:05,880 Speaker 2: it through afterwards. If you want to put it into protein, 645 00:30:06,400 --> 00:30:08,640 Speaker 2: stir it through into cold water first, or into a 646 00:30:08,760 --> 00:30:10,680 Speaker 2: cold sort of shot of coffee first, and have it 647 00:30:10,720 --> 00:30:13,520 Speaker 2: more like an iced protein latte. If you want to 648 00:30:13,520 --> 00:30:15,560 Speaker 2: do it into a smoothie, you just literally dump it 649 00:30:15,600 --> 00:30:18,640 Speaker 2: into your blender with all your other ingredients. Sometimes I 650 00:30:18,640 --> 00:30:20,680 Speaker 2: have clients they really like cereal in the morning, so 651 00:30:20,720 --> 00:30:23,200 Speaker 2: they'll either sprinkle the protein powder into the cereal with 652 00:30:23,280 --> 00:30:25,920 Speaker 2: the milk, or they'll just have cereal and milk normally 653 00:30:26,000 --> 00:30:28,000 Speaker 2: and a protein shake on the side to boost that 654 00:30:28,080 --> 00:30:30,080 Speaker 2: overall protein within the meal. 655 00:30:30,640 --> 00:30:32,320 Speaker 3: How else would you use it? That's generally how I 656 00:30:32,360 --> 00:30:32,520 Speaker 3: do it. 657 00:30:32,560 --> 00:30:34,600 Speaker 2: I stir it through porridge, I have it on the 658 00:30:34,640 --> 00:30:37,360 Speaker 2: side or sprinkled over cereal, or I dump it into 659 00:30:37,400 --> 00:30:39,400 Speaker 2: like a smoothie. Or I might just have a shake 660 00:30:39,440 --> 00:30:42,680 Speaker 2: by itself and dump all my collagen, my creatine, my magnesium. 661 00:30:42,680 --> 00:30:44,880 Speaker 2: If I want it into that, have that and then 662 00:30:44,920 --> 00:30:47,360 Speaker 2: have a few pieces of like avocado toast or peanut 663 00:30:47,360 --> 00:30:49,040 Speaker 2: butter on toast or something so sort of as a 664 00:30:49,040 --> 00:30:51,480 Speaker 2: supplement to a meal and as an addition to a meal. 665 00:30:52,080 --> 00:30:54,960 Speaker 1: I use it as a functional ingredient. So if I've 666 00:30:54,960 --> 00:30:57,840 Speaker 1: got clients who already use protein powder is say a shake, 667 00:30:58,080 --> 00:31:00,320 Speaker 1: go keep them using that. Maybe they have it quick 668 00:31:00,320 --> 00:31:03,040 Speaker 1: and easy breakfast with milk and made into a smoothie. 669 00:31:03,360 --> 00:31:05,960 Speaker 1: But for some clients who might be prefer a plant 670 00:31:06,000 --> 00:31:09,280 Speaker 1: based approach or just struggling, I'll use it to add 671 00:31:09,320 --> 00:31:12,360 Speaker 1: to say, they might prefer regular yogat rather than protein yogat, 672 00:31:12,640 --> 00:31:14,840 Speaker 1: and that can give you more they might be looking 673 00:31:15,240 --> 00:31:18,800 Speaker 1: to add something in that is concentrated, because with athletes 674 00:31:18,840 --> 00:31:21,160 Speaker 1: it's just more of a convenient source of twenty thirty 675 00:31:21,200 --> 00:31:24,040 Speaker 1: grams of protein in a small amount of food. So yeah, 676 00:31:24,160 --> 00:31:26,080 Speaker 1: that's the main things you know. I do cook with 677 00:31:26,120 --> 00:31:28,560 Speaker 1: it more like you can use it for protein pancakes 678 00:31:29,080 --> 00:31:32,080 Speaker 1: or if I'm doing different slices and things for adults. 679 00:31:32,120 --> 00:31:34,320 Speaker 1: I'll use it as a functional ingredient, like in some 680 00:31:34,400 --> 00:31:37,040 Speaker 1: muffins or a banana bread or in like a music 681 00:31:37,160 --> 00:31:40,040 Speaker 1: bar type product, but generally it's used in shakes or 682 00:31:40,360 --> 00:31:42,320 Speaker 1: like added to a cereal bowl to bump up the 683 00:31:42,320 --> 00:31:46,160 Speaker 1: protein content. But yeah, I sort of don't. It's an option. 684 00:31:46,320 --> 00:31:48,440 Speaker 1: I usually find people use it or they don't. But 685 00:31:48,520 --> 00:31:50,680 Speaker 1: I think the most important thing that you're using a 686 00:31:50,720 --> 00:31:52,920 Speaker 1: good quality, one hundred percent way, which is what our 687 00:31:52,960 --> 00:31:56,400 Speaker 1: products are. It's a relatively expensive ingredient because milk powder 688 00:31:56,520 --> 00:32:00,200 Speaker 1: is expensive, and that's very clean. It's really higher quality 689 00:32:00,200 --> 00:32:03,240 Speaker 1: in terms of well absorbed protein. And yeah, just an option. 690 00:32:03,440 --> 00:32:06,200 Speaker 1: So you know, for someone if you like shakes or smoothies, 691 00:32:06,280 --> 00:32:09,600 Speaker 1: or prefer to drink things, or might you know, prefer 692 00:32:09,640 --> 00:32:11,920 Speaker 1: playing yoga or want cereal in the morning and need 693 00:32:11,960 --> 00:32:13,600 Speaker 1: more protein, you can just add it to get that 694 00:32:13,960 --> 00:32:16,720 Speaker 1: bit extra, particularly for women moving in there sort of 695 00:32:17,040 --> 00:32:19,760 Speaker 1: third late thirties forties who need a bit more. And 696 00:32:19,760 --> 00:32:22,520 Speaker 1: it's also calcium as well, because having shakes and things 697 00:32:22,560 --> 00:32:23,800 Speaker 1: is a great way to get a bit of extra 698 00:32:23,840 --> 00:32:27,120 Speaker 1: calcium into your diet. Now women's blend does have added calcium, 699 00:32:27,120 --> 00:32:29,680 Speaker 1: so that's a blonus true all rightly. And what that 700 00:32:29,680 --> 00:32:31,440 Speaker 1: brings us to the end of another episode in the 701 00:32:31,480 --> 00:32:33,840 Speaker 1: nutrition couch. Please keep telling your friends about us. I 702 00:32:33,880 --> 00:32:36,600 Speaker 1: think we're pretty close to five million downloads. We know 703 00:32:36,680 --> 00:32:39,680 Speaker 1: that our tips and advice help you a lot of listeners, 704 00:32:39,680 --> 00:32:42,040 Speaker 1: and we also are very grateful for your support because 705 00:32:42,560 --> 00:32:44,640 Speaker 1: we know when we hear from you, and we know 706 00:32:44,680 --> 00:32:47,320 Speaker 1: that it's helping you achieve your goal, so it's really 707 00:32:47,400 --> 00:32:49,160 Speaker 1: nice in general. So thanks for being part of the 708 00:32:49,200 --> 00:32:52,000 Speaker 1: community and we will see you same time next week 709 00:32:52,040 --> 00:32:53,520 Speaker 1: for our regular episode drops. 710 00:32:53,680 --> 00:33:08,680 Speaker 3: Thank you listening.