1 00:00:00,720 --> 00:00:03,200 Speaker 1: As a temperature start to drop. Have you noticed any 2 00:00:03,320 --> 00:00:06,320 Speaker 1: changes in your exercise habits over the past few weeks. 3 00:00:06,360 --> 00:00:09,080 Speaker 1: Both Susie and I have noticed that our clients are 4 00:00:09,160 --> 00:00:11,760 Speaker 1: moving a whole lot less. So today we're going to 5 00:00:11,800 --> 00:00:14,440 Speaker 1: share our best tips and tricks on ways to keep 6 00:00:14,480 --> 00:00:18,400 Speaker 1: your exercise on track no matter what the weather is doing. Hi, 7 00:00:18,440 --> 00:00:21,599 Speaker 1: I'm leanne Ward and I'm Tizzy Borrow, and together we 8 00:00:21,640 --> 00:00:24,439 Speaker 1: bring you The Nutrition Couch, the weekly podcast that gives 9 00:00:24,440 --> 00:00:26,400 Speaker 1: you up to date on everything that you need to 10 00:00:26,440 --> 00:00:29,240 Speaker 1: know in the world of nutrition as well as exercise. 11 00:00:29,280 --> 00:00:32,159 Speaker 1: Today we chat the easy ways to boost your protein 12 00:00:32,320 --> 00:00:35,559 Speaker 1: intake and how HU meansabilism will benefit. We also have 13 00:00:35,640 --> 00:00:38,560 Speaker 1: a lovely soupmarket soup that fits with the cooler weather 14 00:00:38,680 --> 00:00:40,960 Speaker 1: that we are giving top marks two. And our listener 15 00:00:41,040 --> 00:00:45,520 Speaker 1: question is all about an old favorite chocolate milk exercise. 16 00:00:46,080 --> 00:00:48,559 Speaker 1: So to kick us off, Susie, we are chatting all 17 00:00:48,640 --> 00:00:51,520 Speaker 1: things winter and exercise. And it hasn't so much lately 18 00:00:51,560 --> 00:00:54,120 Speaker 1: been raining in Brisbane, but I've heard Sydney has been very, 19 00:00:54,480 --> 00:00:57,000 Speaker 1: very very wet and cold recently, so I imagine a 20 00:00:57,040 --> 00:00:59,760 Speaker 1: lot of people aren't getting there frequent walking in How's 21 00:00:59,800 --> 00:01:01,520 Speaker 1: yours I know you're a big walk out. How's yours 22 00:01:01,520 --> 00:01:02,040 Speaker 1: going lately? 23 00:01:02,800 --> 00:01:05,840 Speaker 2: Oh, I'm pretty determined to get out, even though unless 24 00:01:05,880 --> 00:01:08,920 Speaker 2: it's torrential, I'll still go. And what I find with rain, 25 00:01:08,959 --> 00:01:10,280 Speaker 2: and this is why I wanted to talk about this 26 00:01:10,520 --> 00:01:13,440 Speaker 2: at the moment, coming into sort of those few months 27 00:01:13,440 --> 00:01:15,560 Speaker 2: of the year where the temperatures really do drop, particularly 28 00:01:15,560 --> 00:01:19,920 Speaker 2: if you're down south, is very Just say, there's seven 29 00:01:20,000 --> 00:01:21,880 Speaker 2: days of the week and it's raining, and it has 30 00:01:21,920 --> 00:01:24,160 Speaker 2: indeed been raining in Sydney for about a week and 31 00:01:24,200 --> 00:01:27,320 Speaker 2: it's supposed to rain for another week and I know 32 00:01:27,400 --> 00:01:30,120 Speaker 2: that I'm pretty sure that's the case in Victoria as well. 33 00:01:31,120 --> 00:01:33,720 Speaker 2: But there's probably one day out of those that I 34 00:01:33,760 --> 00:01:36,800 Speaker 2: didn't get out and do a walk outside because it 35 00:01:36,920 --> 00:01:41,080 Speaker 2: was really torrential. It was very difficult to go. But 36 00:01:41,240 --> 00:01:43,600 Speaker 2: what I find on the whole is my clients don't 37 00:01:43,600 --> 00:01:45,600 Speaker 2: go at all. And that was why I wanted to 38 00:01:45,640 --> 00:01:49,680 Speaker 2: talk about it, because that's a real mindset shift around movement, 39 00:01:49,840 --> 00:01:54,200 Speaker 2: because whether it's temperature or whether it's rain or even wind. 40 00:01:54,200 --> 00:01:55,960 Speaker 2: I actually think wind is worse than rain because you 41 00:01:55,960 --> 00:01:58,400 Speaker 2: can put a hat on, you can put rain protective gear. 42 00:01:58,880 --> 00:02:01,080 Speaker 2: If you've got an old perish use like again, unless 43 00:02:01,080 --> 00:02:04,160 Speaker 2: it's dangerous where there's lightning and things in you know, 44 00:02:04,240 --> 00:02:06,240 Speaker 2: light sprinkles here and then stop and start, which is 45 00:02:06,280 --> 00:02:08,920 Speaker 2: certainly how it's been in Sydney. You know, it's like today, 46 00:02:09,120 --> 00:02:11,799 Speaker 2: it's meant to rain later and it might have drizzled 47 00:02:11,840 --> 00:02:14,119 Speaker 2: a little bit, but really it's been pretty clear most 48 00:02:14,120 --> 00:02:14,519 Speaker 2: of the day. 49 00:02:14,639 --> 00:02:16,480 Speaker 3: So to me, there's no reason not to exercise. 50 00:02:16,520 --> 00:02:19,400 Speaker 2: But for some reason, I find clients in general, as 51 00:02:19,400 --> 00:02:21,520 Speaker 2: soon as it's a bit colder, as soon as it's 52 00:02:21,560 --> 00:02:24,040 Speaker 2: a bit drizzly, as soon as it's a bit windy, 53 00:02:24,080 --> 00:02:27,920 Speaker 2: everything outside stops. So the reason I wanted to discuss 54 00:02:27,960 --> 00:02:31,560 Speaker 2: it was that I think it's really worth spending time 55 00:02:32,560 --> 00:02:35,839 Speaker 2: considering what your exercise program's going to look like over 56 00:02:35,840 --> 00:02:39,600 Speaker 2: the next two three four months, particularly if your exercise 57 00:02:39,639 --> 00:02:41,600 Speaker 2: of choice is walking. So I have a lot of 58 00:02:41,639 --> 00:02:46,200 Speaker 2: clients who may do pilates, but there are other exercises walking, 59 00:02:46,480 --> 00:02:49,360 Speaker 2: which means where are victim then of the weather of 60 00:02:49,400 --> 00:02:51,480 Speaker 2: the shorter days, Because of course it's often not safe 61 00:02:51,480 --> 00:02:54,120 Speaker 2: for women to be walking on their own even early 62 00:02:54,200 --> 00:02:57,280 Speaker 2: morning when it's still dark or after about six o'clock, 63 00:02:57,320 --> 00:02:59,800 Speaker 2: which can really be limiting if you work long hours 64 00:03:00,480 --> 00:03:02,360 Speaker 2: or have a reasonably long commute, and let's be honest, 65 00:03:02,360 --> 00:03:05,600 Speaker 2: that's most of us in modern life, and so you're 66 00:03:05,600 --> 00:03:08,119 Speaker 2: setting yourself up to fail if you think that you're 67 00:03:08,120 --> 00:03:11,720 Speaker 2: going to get through winter and maintain your training and movement, 68 00:03:11,800 --> 00:03:14,320 Speaker 2: and if specifically your goal is weight loss, it's going 69 00:03:14,360 --> 00:03:17,040 Speaker 2: to be very, very difficult because there's first of all, 70 00:03:17,080 --> 00:03:19,920 Speaker 2: of course, the requirement to move each day, the human 71 00:03:19,960 --> 00:03:22,760 Speaker 2: bodies program to move modern life, we don't move a 72 00:03:22,800 --> 00:03:26,360 Speaker 2: lot because we tend to use transport right to the door, 73 00:03:26,720 --> 00:03:29,040 Speaker 2: we drive right to the doorway of things. We walk 74 00:03:29,040 --> 00:03:31,000 Speaker 2: as minle as possible, and many of us have got 75 00:03:31,040 --> 00:03:34,560 Speaker 2: their jobs long hours. So if you're not reaching six, eight, 76 00:03:34,639 --> 00:03:37,080 Speaker 2: ten thousand steps just from movement each day, things are 77 00:03:37,120 --> 00:03:39,120 Speaker 2: going to be pretty difficult. And that's not even exercise. 78 00:03:39,240 --> 00:03:42,720 Speaker 2: Exercise is then significantly increasing heart rate. So you've really 79 00:03:42,760 --> 00:03:44,920 Speaker 2: got to think to yourself and be honest with yourself 80 00:03:44,960 --> 00:03:47,440 Speaker 2: about what are you going to do Because it's probably 81 00:03:47,480 --> 00:03:49,240 Speaker 2: going to be cold, it's probably going to be wet 82 00:03:49,240 --> 00:03:50,640 Speaker 2: some of the time, it's going to be dark, so 83 00:03:50,640 --> 00:03:52,760 Speaker 2: you're not going to get your walk in probably half, 84 00:03:52,800 --> 00:03:55,400 Speaker 2: if not less than what you're used to doing so. 85 00:03:55,720 --> 00:03:58,000 Speaker 3: A few ideas or tricks and tips. 86 00:03:57,760 --> 00:04:00,600 Speaker 2: I've had from clients recently that prompted me to bring 87 00:04:00,600 --> 00:04:02,360 Speaker 2: this up as a topic of discussion, and I'm sure 88 00:04:02,360 --> 00:04:05,160 Speaker 2: you'll have others lean given your climate slightly different. Again, 89 00:04:06,080 --> 00:04:07,720 Speaker 2: the first thing I have a lot of success with 90 00:04:07,880 --> 00:04:11,160 Speaker 2: is hiring an exercise bike. Now, the reason for the 91 00:04:11,280 --> 00:04:14,280 Speaker 2: hire is that how many people do you know by 92 00:04:14,320 --> 00:04:16,280 Speaker 2: exercise equipment and don't use it. I can't tell you 93 00:04:16,279 --> 00:04:18,520 Speaker 2: how many of my clients I'll say, oh, do you 94 00:04:18,560 --> 00:04:21,280 Speaker 2: have any access to exercise equipment, and they'll say, I've 95 00:04:21,279 --> 00:04:25,000 Speaker 2: got a treadmill. It just doesn't come up and it's 96 00:04:25,040 --> 00:04:27,479 Speaker 2: certainly not their use. So for those of you who 97 00:04:27,480 --> 00:04:29,520 Speaker 2: do have equipment, come on like it's time to get 98 00:04:29,520 --> 00:04:31,800 Speaker 2: it out. And basically it's got to be in an 99 00:04:31,800 --> 00:04:33,680 Speaker 2: easy position in the house. If it's down the back 100 00:04:33,760 --> 00:04:35,320 Speaker 2: shed on your own in the coll you're not going 101 00:04:35,400 --> 00:04:37,320 Speaker 2: to use it. So this is where the odysty really 102 00:04:37,680 --> 00:04:40,279 Speaker 2: is important at this time of the year. But I 103 00:04:40,320 --> 00:04:43,120 Speaker 2: suggest that a bike higher and I had great success 104 00:04:43,120 --> 00:04:43,920 Speaker 2: with two of my clients. 105 00:04:43,960 --> 00:04:44,359 Speaker 3: One is a. 106 00:04:44,360 --> 00:04:48,640 Speaker 2: Lawyer who works very very long hours and generally finishes 107 00:04:48,760 --> 00:04:50,760 Speaker 2: very late, and that's something that just isn't going to 108 00:04:50,839 --> 00:04:54,039 Speaker 2: change anytime soon, given her career and the demands of that. 109 00:04:54,279 --> 00:04:56,799 Speaker 2: And then I've also got a client who's got gestational 110 00:04:56,839 --> 00:05:00,360 Speaker 2: diabetes and she is finding it so helpful to just 111 00:05:00,400 --> 00:05:02,560 Speaker 2: hop on that bike. So the three, five, seven, ten 112 00:05:02,600 --> 00:05:04,800 Speaker 2: minutes after a meal. She doesn't want to walk too 113 00:05:04,839 --> 00:05:06,840 Speaker 2: much because she doesn't want to induce early labor because 114 00:05:06,839 --> 00:05:09,560 Speaker 2: she's heavy, and so a bike is perfect because it's 115 00:05:09,600 --> 00:05:12,560 Speaker 2: perfect to flush out glucose after eating. It doesn't put 116 00:05:12,600 --> 00:05:15,200 Speaker 2: any pressure on her body, and she's stead of doing 117 00:05:15,240 --> 00:05:17,280 Speaker 2: up to forty five minutes a day without even noticing 118 00:05:17,320 --> 00:05:19,880 Speaker 2: because she just pops on, puts a show on her iPad, 119 00:05:19,880 --> 00:05:22,960 Speaker 2: and off she goes. And in terms of costs, hiring 120 00:05:23,040 --> 00:05:25,960 Speaker 2: is relatively and expensive. You get it delivered, you get 121 00:05:26,000 --> 00:05:28,280 Speaker 2: taken right into your home. It doesn't occupy a huge 122 00:05:28,279 --> 00:05:31,640 Speaker 2: amount of space. Don't go and buy that Audi manual 123 00:05:31,680 --> 00:05:33,520 Speaker 2: bike that hurts when you sit on it. 124 00:05:33,520 --> 00:05:35,680 Speaker 3: It's got to be comfortable, because you won't do it. 125 00:05:35,760 --> 00:05:38,640 Speaker 2: You know they're not comfortable, they hurt, they're hard. If 126 00:05:38,640 --> 00:05:40,839 Speaker 2: you're not overly fit and not a natural exercise, and 127 00:05:40,839 --> 00:05:42,400 Speaker 2: you won't do it, So you're better to pay a 128 00:05:42,440 --> 00:05:45,240 Speaker 2: bit more, get an electronic one. Often gyms have got 129 00:05:45,240 --> 00:05:47,640 Speaker 2: great sales because they're closing down, or you can get 130 00:05:47,680 --> 00:05:50,120 Speaker 2: great deals on Facebook Marketplace because all the other people 131 00:05:50,160 --> 00:05:51,920 Speaker 2: have bought them and never use them and finally getting 132 00:05:51,960 --> 00:05:54,360 Speaker 2: rid of them. But it's less offensive in terms of 133 00:05:54,480 --> 00:05:57,240 Speaker 2: space and energy, and you can get a good workout 134 00:05:57,240 --> 00:05:59,560 Speaker 2: in five ten minutes, even just after a meal. So 135 00:05:59,640 --> 00:06:02,840 Speaker 2: I think it very functional piece of equipment. Now, sure, 136 00:06:02,960 --> 00:06:05,000 Speaker 2: if you've got room and want to invest in a treadmill, 137 00:06:05,040 --> 00:06:08,680 Speaker 2: but they're expensively and good ones are huge. They take 138 00:06:08,760 --> 00:06:10,520 Speaker 2: up a huge amount of space and time. They don't 139 00:06:10,520 --> 00:06:12,320 Speaker 2: fit in most people's homes. But if you do have 140 00:06:12,360 --> 00:06:14,440 Speaker 2: one or access to one, because that's the other thing, 141 00:06:14,480 --> 00:06:16,800 Speaker 2: if you live in an apartment block or have access 142 00:06:16,800 --> 00:06:18,680 Speaker 2: to a gym through work, just go and walk on 143 00:06:18,720 --> 00:06:20,640 Speaker 2: the treadmill. You don't have to go and do a 144 00:06:20,720 --> 00:06:23,040 Speaker 2: high intensity workout for two hours. You can just walk 145 00:06:23,080 --> 00:06:25,640 Speaker 2: for twenty thirty minutes to get that movement in, and 146 00:06:25,680 --> 00:06:27,760 Speaker 2: you can do a work call on the phone, you 147 00:06:27,800 --> 00:06:31,120 Speaker 2: can play your favorite show and just get your movement. 148 00:06:31,240 --> 00:06:34,560 Speaker 2: So that may be a strategy, but things like cross 149 00:06:34,640 --> 00:06:37,600 Speaker 2: trainers and rowers, you just can't do them for long enough, 150 00:06:37,640 --> 00:06:40,839 Speaker 2: and they're boring. You can't watch TV. Really, they occupy 151 00:06:40,880 --> 00:06:42,240 Speaker 2: a huge amount of space. You're not going to get 152 00:06:42,240 --> 00:06:44,720 Speaker 2: as efficient a workouts. That's my go to, which is 153 00:06:44,839 --> 00:06:48,080 Speaker 2: hiring exercise bike. Or it may be time to take 154 00:06:48,160 --> 00:06:50,360 Speaker 2: up a short term gym membership, again where you haven't 155 00:06:50,360 --> 00:06:53,520 Speaker 2: committed hundreds and hundreds of dollars, but in which you 156 00:06:53,560 --> 00:06:55,719 Speaker 2: can just go and use the equipment briefly. Because a 157 00:06:55,760 --> 00:06:58,360 Speaker 2: lot of us are pre programmed to believe you have 158 00:06:58,400 --> 00:07:00,440 Speaker 2: to do an hour of high intensity exit decides to 159 00:07:00,480 --> 00:07:02,880 Speaker 2: get the results, which is not true. You can go 160 00:07:02,880 --> 00:07:04,719 Speaker 2: and do twenty minutes before you pick up the kids 161 00:07:04,760 --> 00:07:06,840 Speaker 2: on the way. You can do ten to fifteen minutes 162 00:07:06,880 --> 00:07:09,240 Speaker 2: after dinner just to move and flush the gluppost through 163 00:07:09,279 --> 00:07:11,920 Speaker 2: the bloodstream. But again, doing it at more of a 164 00:07:11,920 --> 00:07:15,120 Speaker 2: flexible gym membership might be much more a reasonable option, 165 00:07:15,760 --> 00:07:17,760 Speaker 2: so that if you do have half an hour and 166 00:07:17,760 --> 00:07:20,240 Speaker 2: a Sunday, or you finish work a bit early, whatever 167 00:07:20,280 --> 00:07:22,280 Speaker 2: it is, it's accessible. And that's why I have a 168 00:07:22,280 --> 00:07:24,720 Speaker 2: gym membership, not because I love the gym. For the 169 00:07:24,760 --> 00:07:26,560 Speaker 2: last week when it has been raining a lot in Sydney, 170 00:07:26,600 --> 00:07:28,880 Speaker 2: I've just been going after dropping the kids. Rather than 171 00:07:28,920 --> 00:07:31,440 Speaker 2: going up to do a run outside the bush, I've 172 00:07:31,480 --> 00:07:33,560 Speaker 2: just been going and walking on the treadmill because then 173 00:07:33,560 --> 00:07:36,080 Speaker 2: it gets my steps. I do calls or some admin 174 00:07:36,160 --> 00:07:38,760 Speaker 2: or Instagram while I'm doing it, and it's just a 175 00:07:38,800 --> 00:07:40,960 Speaker 2: functional reason. And I think it costs me like twenty 176 00:07:40,960 --> 00:07:43,080 Speaker 2: dollars a week. I think it's like anytime one of 177 00:07:43,120 --> 00:07:45,960 Speaker 2: those ones. So I want you to have that conversation 178 00:07:46,040 --> 00:07:48,560 Speaker 2: with yourself, not you know. 179 00:07:48,920 --> 00:07:50,520 Speaker 3: What, should I need to exercise more? 180 00:07:50,560 --> 00:07:53,560 Speaker 2: How are you going to ensure you exercise given temperature, 181 00:07:53,760 --> 00:07:56,960 Speaker 2: weather and short days for the next three to four months. 182 00:07:57,320 --> 00:07:58,040 Speaker 3: I'm certainly like you. 183 00:07:58,080 --> 00:07:59,680 Speaker 1: And I've got a lovely client at the moment down 184 00:07:59,720 --> 00:08:02,240 Speaker 1: south in Victoria and it's quite cough downe there, and 185 00:08:02,280 --> 00:08:04,240 Speaker 1: it's been raining quite a lot, and she has taken 186 00:08:04,280 --> 00:08:06,200 Speaker 1: up a gym membership about a month ago and she's 187 00:08:06,200 --> 00:08:07,960 Speaker 1: really enjoying herself. We got to start up with a 188 00:08:08,000 --> 00:08:10,320 Speaker 1: pet to start with, just to make sure her form 189 00:08:10,400 --> 00:08:12,480 Speaker 1: and the things that she's doing are correct. You know, 190 00:08:12,480 --> 00:08:14,000 Speaker 1: the last thing we want to do is an injury. 191 00:08:14,120 --> 00:08:16,160 Speaker 1: So she does a mix of some strength training and 192 00:08:16,160 --> 00:08:18,560 Speaker 1: then some walking on the treadmill and she's very likely 193 00:08:18,560 --> 00:08:20,600 Speaker 1: going to do that till spring hits because it's only 194 00:08:20,600 --> 00:08:22,440 Speaker 1: going to get cold, it's only going to get darker, 195 00:08:22,680 --> 00:08:25,000 Speaker 1: and that for her is very very easy something that 196 00:08:25,040 --> 00:08:27,400 Speaker 1: she can do, and she generally wakes up on exercises 197 00:08:27,440 --> 00:08:29,240 Speaker 1: at that time anyway. But like you said, it is 198 00:08:29,320 --> 00:08:31,760 Speaker 1: just a little bit more, you know, potentially safer for 199 00:08:31,800 --> 00:08:33,960 Speaker 1: some women to not be exercising in the dark. But 200 00:08:34,080 --> 00:08:36,880 Speaker 1: also it's a lot more comfortable when it's not freezing 201 00:08:36,880 --> 00:08:39,240 Speaker 1: cold and raining outside, So that is a great option. 202 00:08:39,720 --> 00:08:42,240 Speaker 1: Saying that you mentioned the treadmills, I had another client 203 00:08:42,280 --> 00:08:45,120 Speaker 1: who got one of those walking treadmills, she's said, with 204 00:08:45,120 --> 00:08:47,640 Speaker 1: a link on Amazon, and it was only like, oh, 205 00:08:47,760 --> 00:08:49,560 Speaker 1: I want to say, like six hundred dollars, Like I know, 206 00:08:49,600 --> 00:08:51,240 Speaker 1: this sounds like a lot of money, and I appreciate 207 00:08:51,280 --> 00:08:54,040 Speaker 1: it is, but in terms of treadmills, it's actually quite 208 00:08:54,080 --> 00:08:56,800 Speaker 1: an affordable type of treadmill. She puts her laptop up there, 209 00:08:56,840 --> 00:08:58,839 Speaker 1: she listens, like if she's got like a team meeting 210 00:08:58,880 --> 00:09:01,440 Speaker 1: that she doesn't have to actively say too much on. 211 00:09:01,720 --> 00:09:03,840 Speaker 1: She pops her headphones in and just listens while she's 212 00:09:03,840 --> 00:09:05,839 Speaker 1: doing some steps on the treadmill and if anyone calls 213 00:09:05,880 --> 00:09:07,920 Speaker 1: on it at ad comments, she just kind of steps 214 00:09:07,960 --> 00:09:09,560 Speaker 1: to the side and you know, we'll talk, and then 215 00:09:09,640 --> 00:09:11,480 Speaker 1: kind of gets back on again. She's not running, she's 216 00:09:11,520 --> 00:09:14,720 Speaker 1: not panting and sweating, but she's just actively getting some 217 00:09:14,760 --> 00:09:17,000 Speaker 1: steps up, which is really important at this time of year. 218 00:09:17,480 --> 00:09:19,520 Speaker 1: And I think Susie I mentioned once I got the 219 00:09:19,520 --> 00:09:22,000 Speaker 1: clearance from my OBI around that six to eight week 220 00:09:22,400 --> 00:09:25,440 Speaker 1: after I had Tilly, I actually hired an assault bike 221 00:09:25,520 --> 00:09:27,719 Speaker 1: offlines on AsSalt Bike. I think they also call them 222 00:09:27,720 --> 00:09:31,079 Speaker 1: air bikes. They're similar to stationary bikes, but they're just 223 00:09:31,600 --> 00:09:33,719 Speaker 1: I find them so much harder. They're insane, like the 224 00:09:34,320 --> 00:09:36,560 Speaker 1: because it's a full body, arm and a leg workout 225 00:09:36,600 --> 00:09:38,000 Speaker 1: at once, and then the bike I think they called 226 00:09:38,040 --> 00:09:40,080 Speaker 1: an air bike because they pumped through the air. Just 227 00:09:40,160 --> 00:09:43,640 Speaker 1: the amount of effort is I think ten times harder 228 00:09:43,640 --> 00:09:45,720 Speaker 1: than a stationary bike. So if you have a large 229 00:09:45,720 --> 00:09:47,720 Speaker 1: amount of weight to lose and you're not someone that's 230 00:09:47,760 --> 00:09:50,320 Speaker 1: regularly into fitness, a stationary bike or just a statin 231 00:09:50,480 --> 00:09:53,000 Speaker 1: treadmill can be great. But if you are somebody with 232 00:09:53,120 --> 00:09:55,480 Speaker 1: quite a good level of fitness that just doesn't like 233 00:09:55,559 --> 00:09:57,440 Speaker 1: the cold or doesn't want to be out in the rain, 234 00:09:57,559 --> 00:10:00,319 Speaker 1: or doesn't you know enjoy exercising in winter. I think 235 00:10:00,320 --> 00:10:02,040 Speaker 1: you're not going to get too much benefit from a 236 00:10:02,040 --> 00:10:04,480 Speaker 1: stationary bike, if I'm being honest, I think you're probably 237 00:10:04,600 --> 00:10:08,199 Speaker 1: going to get a better benefit in terms of calorie burn, movement, 238 00:10:08,360 --> 00:10:12,160 Speaker 1: heart rate, increases, overall sort of metabolic benefits from using 239 00:10:12,200 --> 00:10:14,880 Speaker 1: something like an assault bike and starting off, Susie, I 240 00:10:14,920 --> 00:10:17,040 Speaker 1: would do thirty seconds, then have a minute and a 241 00:10:17,080 --> 00:10:19,080 Speaker 1: half off, thirty seconds on a minute and a half off. 242 00:10:19,120 --> 00:10:20,920 Speaker 1: I did ten minutes of that and I was wrecked. 243 00:10:20,920 --> 00:10:23,600 Speaker 1: My legs were like jelly like. It was so hard. 244 00:10:23,920 --> 00:10:26,000 Speaker 1: And then as I got stronger and fitter and faster 245 00:10:26,040 --> 00:10:27,600 Speaker 1: and built up from there, I think I heard it 246 00:10:27,640 --> 00:10:29,600 Speaker 1: for a good few months. I was doing a minute 247 00:10:29,640 --> 00:10:31,680 Speaker 1: on a minute off for ten to fifteen minutes on 248 00:10:31,720 --> 00:10:33,800 Speaker 1: a really good day, twenty minutes, but not a lot 249 00:10:33,840 --> 00:10:36,040 Speaker 1: if the kids hadn't slept very well. And I remember 250 00:10:36,080 --> 00:10:38,800 Speaker 1: looking online and there were quite a few companies themselves 251 00:10:38,800 --> 00:10:41,280 Speaker 1: that hired them, But I remember I chose a guy 252 00:10:41,320 --> 00:10:44,000 Speaker 1: of Facebook marketplace, and he I think him and his 253 00:10:44,040 --> 00:10:46,120 Speaker 1: wife had bought a whole bunch of equipment in COVID 254 00:10:46,120 --> 00:10:47,840 Speaker 1: and they just didn't use it anymore and they were 255 00:10:47,840 --> 00:10:51,040 Speaker 1: traveling for work. So I rented his bike for I 256 00:10:51,080 --> 00:10:53,600 Speaker 1: honestly think it was like fifteen dollars a week or something, 257 00:10:53,600 --> 00:10:55,600 Speaker 1: and I think he charged me twenty bucks to drop 258 00:10:55,600 --> 00:10:57,160 Speaker 1: it off. He's like, you can come collect it for free, 259 00:10:57,160 --> 00:10:58,720 Speaker 1: and I was like, I don't have a trailer. So 260 00:10:58,800 --> 00:11:00,400 Speaker 1: he dropped it off. He like, carry it up with 261 00:11:00,400 --> 00:11:02,120 Speaker 1: my husband up into the you know, we put on 262 00:11:02,120 --> 00:11:04,520 Speaker 1: the pool deck and it was great, Like it was wonderful, 263 00:11:04,520 --> 00:11:07,000 Speaker 1: and it was so cost effective. I didn't have to 264 00:11:07,080 --> 00:11:08,680 Speaker 1: leave the house. I could just do ten minutes. If 265 00:11:08,720 --> 00:11:10,600 Speaker 1: the kids were asleep, I put the baby monitor next 266 00:11:10,600 --> 00:11:12,440 Speaker 1: to me, like I didn't have to go anywhere. It 267 00:11:12,480 --> 00:11:14,960 Speaker 1: was a really really effective way for me to train 268 00:11:15,040 --> 00:11:16,920 Speaker 1: in those early post part of months. It got my 269 00:11:17,000 --> 00:11:19,400 Speaker 1: heart rate up. I could go as easily or as 270 00:11:19,440 --> 00:11:21,560 Speaker 1: hard as what I wanted or you know, felt like 271 00:11:21,600 --> 00:11:23,559 Speaker 1: on the day. So I'm a massive fan of hiring 272 00:11:23,600 --> 00:11:25,320 Speaker 1: equipment because I think you're right. I think a lot 273 00:11:25,320 --> 00:11:27,480 Speaker 1: of people are put off by the expense of buying 274 00:11:27,520 --> 00:11:29,360 Speaker 1: one of those bikes out right, which can be well 275 00:11:29,360 --> 00:11:31,640 Speaker 1: over one thousand dollars, And how much are we really 276 00:11:31,640 --> 00:11:33,600 Speaker 1: going to use it. Like if you hire one and 277 00:11:33,640 --> 00:11:36,040 Speaker 1: you're using it regularly for three to six months, yes, 278 00:11:36,200 --> 00:11:39,760 Speaker 1: then look into potentially actually buying one and investing in one. 279 00:11:39,800 --> 00:11:42,080 Speaker 1: But I think the large majority office only really use 280 00:11:42,160 --> 00:11:43,959 Speaker 1: them for you know, a few months of the year, 281 00:11:44,000 --> 00:11:47,000 Speaker 1: and at best I think you know the intentions there, 282 00:11:47,040 --> 00:11:48,679 Speaker 1: but we actually don't use it as much as what 283 00:11:48,679 --> 00:11:50,920 Speaker 1: we think. And so sometimes it's a little bit of 284 00:11:50,960 --> 00:11:54,839 Speaker 1: a remotivation to have the weekly subscription that you're paying 285 00:11:54,840 --> 00:11:56,280 Speaker 1: because you see it come out of your account and 286 00:11:56,320 --> 00:11:58,120 Speaker 1: you think, oh, I should be using that, almost like 287 00:11:58,160 --> 00:12:01,400 Speaker 1: a gym membership, Whereas if you buy outright, you kind 288 00:12:01,400 --> 00:12:03,400 Speaker 1: of buy that right forget about it, and then the 289 00:12:03,480 --> 00:12:05,840 Speaker 1: motivation is kind of gone to be using that regularly. 290 00:12:05,880 --> 00:12:06,880 Speaker 1: That's what I feel anyway. 291 00:12:07,480 --> 00:12:08,960 Speaker 2: Well, all I can say is that I saw that 292 00:12:09,000 --> 00:12:11,560 Speaker 2: result and it looked like a piece of like army equipment, 293 00:12:11,640 --> 00:12:12,680 Speaker 2: and it was like hardcore. 294 00:12:12,760 --> 00:12:14,319 Speaker 3: I was like a hard know on that, like let 295 00:12:14,320 --> 00:12:16,400 Speaker 3: me lean leanne. 296 00:12:16,120 --> 00:12:18,520 Speaker 2: Trains like a machine people, And I know that a 297 00:12:18,520 --> 00:12:20,960 Speaker 2: lot of us listening are not at that level, so 298 00:12:21,000 --> 00:12:21,720 Speaker 2: don't listen to her. 299 00:12:21,800 --> 00:12:24,079 Speaker 3: It was like a brutal piece of equipment, like you 300 00:12:24,120 --> 00:12:26,040 Speaker 3: would just feel like you're dying going on that. 301 00:12:26,920 --> 00:12:29,840 Speaker 2: But when I would just to end this segment, I 302 00:12:29,880 --> 00:12:33,840 Speaker 2: think for women on their list of to do, exercise 303 00:12:33,920 --> 00:12:35,640 Speaker 2: just becomes another thing and at the end of the 304 00:12:35,720 --> 00:12:38,600 Speaker 2: day just we like we're all the same, just so 305 00:12:38,880 --> 00:12:42,280 Speaker 2: exhausted and sort of having to do something else is 306 00:12:42,360 --> 00:12:45,680 Speaker 2: just overwhelming. But the thing about having equipment in your 307 00:12:45,720 --> 00:12:49,120 Speaker 2: sort of private area almost is like the space for 308 00:12:49,160 --> 00:12:51,880 Speaker 2: you to just have a moment. And whether it's a 309 00:12:51,880 --> 00:12:54,040 Speaker 2: bike or it ends something a treadmill, if it is 310 00:12:54,080 --> 00:12:56,600 Speaker 2: at home, you don't lose any time because time is 311 00:12:56,600 --> 00:13:00,120 Speaker 2: our most precious asset. And sometimes getting to a gym park, 312 00:13:00,640 --> 00:13:03,320 Speaker 2: getting inside the door, getting changed, it's just twenty thirty 313 00:13:03,320 --> 00:13:05,520 Speaker 2: extra minutes we don't have. Whereas if you have that 314 00:13:05,559 --> 00:13:08,679 Speaker 2: equipment next to your bed, which isn't overly romantic admittedly, 315 00:13:09,160 --> 00:13:12,040 Speaker 2: or in your study, you know, next to the second TV, 316 00:13:12,160 --> 00:13:13,960 Speaker 2: it's just that little space for you where you can 317 00:13:14,000 --> 00:13:16,760 Speaker 2: pop your iPad on watch one of your more indulgent 318 00:13:16,800 --> 00:13:18,520 Speaker 2: shows that the rest of the family you don't want to, 319 00:13:18,679 --> 00:13:21,360 Speaker 2: the husband won't watch, and it's just a good way 320 00:13:21,440 --> 00:13:23,480 Speaker 2: of pulling back some time for you and if you 321 00:13:23,520 --> 00:13:26,240 Speaker 2: can make it not stressful and not push so it hurts. 322 00:13:26,280 --> 00:13:29,240 Speaker 2: It's more just gentle movement that you'll build fitness over time. 323 00:13:29,920 --> 00:13:32,559 Speaker 2: I think it's very efficient because let's be honest, very 324 00:13:32,559 --> 00:13:36,280 Speaker 2: few of us have that time, energy, and even financially 325 00:13:36,400 --> 00:13:39,400 Speaker 2: money necessarily to be paying lots for private gym or 326 00:13:39,440 --> 00:13:41,679 Speaker 2: pt So that's why I'm a big fan of even 327 00:13:41,720 --> 00:13:43,640 Speaker 2: just hiring a piece of equipment and seeing if you 328 00:13:43,640 --> 00:13:46,400 Speaker 2: can make it work for you at home. So definitely 329 00:13:46,480 --> 00:13:48,760 Speaker 2: something just to think about. And yeah, feel free to 330 00:13:48,800 --> 00:13:50,440 Speaker 2: let us know how you go on our Instagram. We 331 00:13:50,520 --> 00:13:52,400 Speaker 2: love to hear from you. But yeah, it's not going 332 00:13:52,480 --> 00:13:53,360 Speaker 2: to be enough to walk. 333 00:13:53,400 --> 00:13:56,080 Speaker 3: It's just too tricky with weather and temperature and even 334 00:13:56,120 --> 00:13:59,400 Speaker 3: safety for a lot of us at the moment. All right, well, 335 00:13:59,280 --> 00:13:59,760 Speaker 3: we want. 336 00:13:59,640 --> 00:14:02,720 Speaker 2: To shock in Our next segment is the importance of 337 00:14:02,880 --> 00:14:05,319 Speaker 2: having protein through the day. And I think this was 338 00:14:05,360 --> 00:14:07,600 Speaker 2: an article that we found on Chemists Warehouse or one 339 00:14:07,640 --> 00:14:10,200 Speaker 2: of the sites talking about easy ways to boost your 340 00:14:10,240 --> 00:14:11,320 Speaker 2: protein and take through the day. 341 00:14:11,360 --> 00:14:13,319 Speaker 3: And we thought that is really good topic. 342 00:14:13,080 --> 00:14:16,880 Speaker 2: Because inevitably, what I see again with busy women and 343 00:14:16,920 --> 00:14:20,240 Speaker 2: clients is that they have no issue getting perhaps their 344 00:14:20,280 --> 00:14:23,280 Speaker 2: protein at nighttime with a serve of fish or chicken meat. 345 00:14:24,160 --> 00:14:26,840 Speaker 2: But when you really break down their snacks and even 346 00:14:26,880 --> 00:14:30,720 Speaker 2: their lunch, I'm constantly giving feedback to clients wears your 347 00:14:30,760 --> 00:14:33,360 Speaker 2: protein add protein in the day, and so we thought 348 00:14:33,360 --> 00:14:35,600 Speaker 2: it was lent itself to first of all, not only 349 00:14:35,640 --> 00:14:38,880 Speaker 2: the importance of getting enough dietary protein, but the importance 350 00:14:38,920 --> 00:14:41,640 Speaker 2: of it having it regularly rather than all at once. Because, 351 00:14:41,680 --> 00:14:44,080 Speaker 2: first of all, particularly as women move through their late 352 00:14:44,120 --> 00:14:47,720 Speaker 2: thirties and forties, we know protein requirements increase, and we're 353 00:14:47,800 --> 00:14:50,320 Speaker 2: learning more about the importance of that because basically, as 354 00:14:50,320 --> 00:14:54,040 Speaker 2: we move through perimenopause and menopause, we become less efficient 355 00:14:54,040 --> 00:14:57,160 Speaker 2: at burning carbohydrate. We're more likely to store fat round 356 00:14:57,200 --> 00:15:00,480 Speaker 2: amount abdominal area. And one way to help prove that 357 00:15:00,880 --> 00:15:03,440 Speaker 2: gradual weight creep around the middle is to get enough 358 00:15:03,440 --> 00:15:07,640 Speaker 2: dietary protein. Because dietary protein, until you have enough, your 359 00:15:07,680 --> 00:15:10,040 Speaker 2: body will keep eating, and hence the importance of having 360 00:15:10,040 --> 00:15:12,360 Speaker 2: it right through the day. It helps keep us full 361 00:15:12,400 --> 00:15:15,240 Speaker 2: and satisfied. It helps to regulate insulin levels and so 362 00:15:15,440 --> 00:15:16,720 Speaker 2: very very important to. 363 00:15:16,760 --> 00:15:18,880 Speaker 3: Regulate also glucose levels throughout the day. 364 00:15:18,920 --> 00:15:21,440 Speaker 2: You'll notice straight away if you have twenty to thirty 365 00:15:21,440 --> 00:15:23,680 Speaker 2: grams of high quality protein at each of your meals, 366 00:15:23,680 --> 00:15:26,200 Speaker 2: and even snacks that you crave a lot less through 367 00:15:26,200 --> 00:15:28,680 Speaker 2: the day, you're not having that sort of urge to 368 00:15:28,760 --> 00:15:31,520 Speaker 2: keep snacking. You feel much more in control of your energy, 369 00:15:31,560 --> 00:15:34,440 Speaker 2: and it's a very empowering feeling to not be constantly 370 00:15:34,520 --> 00:15:36,960 Speaker 2: hungry and searching for food. Whereas if you start the day, 371 00:15:37,000 --> 00:15:39,320 Speaker 2: say with a bowl of oats just made maybe with 372 00:15:39,360 --> 00:15:42,480 Speaker 2: some plain milk, grab fruit through the morning, and even 373 00:15:42,480 --> 00:15:44,720 Speaker 2: a soup at lunchtime at the moment and thinking you're 374 00:15:44,720 --> 00:15:48,520 Speaker 2: eating really healthy, that profile is grossly an adequate and 375 00:15:48,600 --> 00:15:51,680 Speaker 2: dietary protein. Whereas if you'd had, for example, a birch 376 00:15:51,680 --> 00:15:54,640 Speaker 2: and music bowl, maybe protein yoga or added protein powder, 377 00:15:55,120 --> 00:15:58,120 Speaker 2: if you've had say some cheese with your fruit, if 378 00:15:58,160 --> 00:16:01,440 Speaker 2: you've had a soup with some protein top, your energy 379 00:16:01,520 --> 00:16:04,360 Speaker 2: will be so much better regulated because of that importance 380 00:16:04,360 --> 00:16:06,600 Speaker 2: of protein through the day. So we thought we would 381 00:16:06,640 --> 00:16:09,920 Speaker 2: just go through some dietary ways to get that no matter. 382 00:16:09,680 --> 00:16:10,600 Speaker 3: What your meal is. 383 00:16:11,000 --> 00:16:13,440 Speaker 2: So a few of the important I guess superfoods that 384 00:16:13,520 --> 00:16:16,560 Speaker 2: I turn to at each of the meals, certainly at 385 00:16:16,600 --> 00:16:19,520 Speaker 2: breakfast time if you're not having eggs. The couple of 386 00:16:19,640 --> 00:16:22,680 Speaker 2: key foods I always use is a protein based yogurt, 387 00:16:23,560 --> 00:16:26,560 Speaker 2: or if you don't enjoy protein based yogurt things like 388 00:16:26,600 --> 00:16:30,520 Speaker 2: your pro Shabani because of the distinct flavor, just add 389 00:16:30,560 --> 00:16:34,040 Speaker 2: some protein powder to your normal yogurt. So LeAnn and 390 00:16:34,120 --> 00:16:36,760 Speaker 2: I of course have our own protein designed by dietitians 391 00:16:36,840 --> 00:16:40,520 Speaker 2: Nourish Women's Blend and Nourish pre and Probiotic. Not wanting 392 00:16:40,560 --> 00:16:43,000 Speaker 2: to two dourn Horn, but they are great tasting, high 393 00:16:43,080 --> 00:16:46,040 Speaker 2: quality proteins, and just a tablespoon added to your favorite 394 00:16:46,040 --> 00:16:49,080 Speaker 2: cereal or oat mix, we'll give you it extra twenty 395 00:16:49,160 --> 00:16:51,600 Speaker 2: grams of high quality protein, and that's going to really 396 00:16:51,600 --> 00:16:54,760 Speaker 2: help regulate your glucose through the morning. When it comes 397 00:16:54,760 --> 00:16:57,560 Speaker 2: to snacks, I'm either using small seves of cheese like 398 00:16:57,560 --> 00:17:00,800 Speaker 2: a baby bell, which is about twenty grams. Twenty grams 399 00:17:00,800 --> 00:17:04,119 Speaker 2: of cheese roughly, we'll give you about five grams of protein. 400 00:17:04,800 --> 00:17:06,960 Speaker 2: It's a bit on the low sides even still isn't 401 00:17:07,040 --> 00:17:09,320 Speaker 2: leanne really because we're wanting even snacks to get to 402 00:17:09,400 --> 00:17:12,359 Speaker 2: ten to twenty grams. So cottage cheese is why we 403 00:17:12,480 --> 00:17:14,560 Speaker 2: like cottage cheese so much more because you get so 404 00:17:14,640 --> 00:17:16,399 Speaker 2: much more protein in it. So if you like it, 405 00:17:16,400 --> 00:17:19,080 Speaker 2: it's much much better on crackers. You can always use 406 00:17:19,080 --> 00:17:21,879 Speaker 2: your yogurt as a snack with some fruit. What else 407 00:17:21,960 --> 00:17:24,000 Speaker 2: you take over? Because I'm just rambling, I'll. 408 00:17:23,840 --> 00:17:25,280 Speaker 1: Just say, if you're not a fan of cottash cheese 409 00:17:25,320 --> 00:17:27,520 Speaker 1: as a viral, I think it's hot honey cottash shees 410 00:17:27,560 --> 00:17:30,320 Speaker 1: toast at the moment, just google hot honey cottage cheese toast. 411 00:17:30,560 --> 00:17:31,240 Speaker 3: Give it a whirl. 412 00:17:31,320 --> 00:17:33,480 Speaker 1: Apparently it's amazing. I like cottas cheese, so I'm like 413 00:17:33,560 --> 00:17:35,760 Speaker 1: five stars from me. But I have converted a couple 414 00:17:35,800 --> 00:17:37,720 Speaker 1: of clients that aren't a big fan of cottage shees. 415 00:17:37,800 --> 00:17:39,200 Speaker 1: I have been getting them to mix it a little 416 00:17:39,240 --> 00:17:40,840 Speaker 1: bit of cottas shoes in with a couple of eggs 417 00:17:40,840 --> 00:17:43,200 Speaker 1: to make a bit of a higher protein based scramble. 418 00:17:43,280 --> 00:17:44,400 Speaker 3: That's a good idea as well. 419 00:17:44,800 --> 00:17:47,320 Speaker 1: I have had people suggest adding cottish shoes to like 420 00:17:47,359 --> 00:17:49,000 Speaker 1: a smoothie. I'm a hard no on that. I just 421 00:17:49,080 --> 00:17:50,800 Speaker 1: think it throws off the taste. It's not for me. 422 00:17:51,119 --> 00:17:53,760 Speaker 1: I'd much rather have a delicious protein like designed by. 423 00:17:53,640 --> 00:17:55,080 Speaker 3: Dieticians in my smoothie. 424 00:17:55,359 --> 00:17:57,880 Speaker 1: Some other good ideas from breakfast baked beer's on toast 425 00:17:57,960 --> 00:18:00,320 Speaker 1: can be good. A bit of smoke salmon, bit of 426 00:18:00,320 --> 00:18:03,359 Speaker 1: cream cheese that could be good convenience. Snack wires, you 427 00:18:03,400 --> 00:18:05,719 Speaker 1: can do like protein bars or balls. You can make 428 00:18:05,760 --> 00:18:08,439 Speaker 1: your own kind of energy balls, add some protein powder in. 429 00:18:08,880 --> 00:18:11,320 Speaker 1: There are a few ranges of like protein based I 430 00:18:11,359 --> 00:18:13,960 Speaker 1: guess musely on nut based bars on the market. Definitely 431 00:18:13,960 --> 00:18:16,159 Speaker 1: read your labels. They are what you would call a 432 00:18:16,240 --> 00:18:18,760 Speaker 1: process food. But again, I don't see it as an 433 00:18:18,760 --> 00:18:20,960 Speaker 1: issue for my clients when they're busy, they're on the run, 434 00:18:21,000 --> 00:18:22,840 Speaker 1: it's not something I get them to have every day. 435 00:18:22,960 --> 00:18:25,920 Speaker 1: But if they're traveling or they're you know, going transitting 436 00:18:25,920 --> 00:18:27,760 Speaker 1: through airports that sort of thing. For their work, I've 437 00:18:27,760 --> 00:18:29,679 Speaker 1: always got them to have some sort of protein bar 438 00:18:29,840 --> 00:18:32,800 Speaker 1: or bite within their handbag. And then in terms of 439 00:18:32,800 --> 00:18:36,800 Speaker 1: how much protein for the average healthy adult, about zero 440 00:18:36,840 --> 00:18:40,119 Speaker 1: point eight to one gram of protein per kilo of 441 00:18:40,160 --> 00:18:42,560 Speaker 1: body weight is what we would call would be sort 442 00:18:42,560 --> 00:18:46,080 Speaker 1: of the recommended daily amount of protein. When the goal 443 00:18:46,160 --> 00:18:48,679 Speaker 1: is fat loss, Susie I tend to recommend about one 444 00:18:48,760 --> 00:18:51,240 Speaker 1: point five grams a day on average to my clients, 445 00:18:51,400 --> 00:18:53,879 Speaker 1: and when the goal is muscle gain, it can actually 446 00:18:53,920 --> 00:18:56,800 Speaker 1: be up to about two grams of protein a day. Now, 447 00:18:56,840 --> 00:18:58,760 Speaker 1: the kicker is a lot of people are aiming to 448 00:18:58,800 --> 00:19:01,240 Speaker 1: gain muscle and loose that at the same time. That 449 00:19:01,359 --> 00:19:03,280 Speaker 1: is a whole other segment that we could I could 450 00:19:03,280 --> 00:19:05,480 Speaker 1: talk for hours on that. How that's not a good idea, 451 00:19:05,520 --> 00:19:07,720 Speaker 1: like either go for fat loss or go for muscle gain. 452 00:19:07,960 --> 00:19:09,960 Speaker 1: But I feel like a lot of people who take 453 00:19:10,000 --> 00:19:13,040 Speaker 1: recommendations from their pets in terms of protein amounts. I 454 00:19:13,040 --> 00:19:15,880 Speaker 1: get so many messages from women zuzi saying, like pds 455 00:19:15,880 --> 00:19:17,920 Speaker 1: recommending me to have one hundred and fifty one hundred 456 00:19:17,960 --> 00:19:20,160 Speaker 1: and eighty two hundred grams of protein a day. It's 457 00:19:20,200 --> 00:19:23,280 Speaker 1: far too much. So more protein is not better, but 458 00:19:23,359 --> 00:19:26,320 Speaker 1: it is important that you ensure you are getting a 459 00:19:26,359 --> 00:19:28,600 Speaker 1: regular speed of protein throughout the day. And if you're 460 00:19:28,640 --> 00:19:31,440 Speaker 1: plant based and you don't have you know animal based products. 461 00:19:31,440 --> 00:19:33,919 Speaker 1: We do know animal based products contain the highest amount 462 00:19:33,960 --> 00:19:37,720 Speaker 1: of what we call absorbable protein, so lean meats, chicken, fish, 463 00:19:37,920 --> 00:19:41,000 Speaker 1: as zuzi, bension, greek yogurt, cottage, cheese, or great ideas. 464 00:19:41,400 --> 00:19:43,600 Speaker 1: Plant based wise, we want to think about things like 465 00:19:43,680 --> 00:19:47,560 Speaker 1: tofu tempas, our beans and our legumes, our lentils, our chickpeas. 466 00:19:47,760 --> 00:19:50,040 Speaker 1: Quinoa has a small amount of plant based protein and 467 00:19:50,040 --> 00:19:52,240 Speaker 1: it so do our nuts and seeds that sort of thing, 468 00:19:52,240 --> 00:19:55,160 Speaker 1: but they're predominantly nuts and seeds are predominantly fats, although 469 00:19:55,160 --> 00:19:57,639 Speaker 1: they do have some plant based protein. Things like kinoa 470 00:19:57,760 --> 00:20:00,000 Speaker 1: or beans have a bit of carbohydrate in them as well, 471 00:20:00,000 --> 00:20:02,159 Speaker 1: which is not an issue at all. Even whole grains, 472 00:20:02,160 --> 00:20:04,080 Speaker 1: like when you have pasta, when you have rice, there's 473 00:20:04,080 --> 00:20:06,560 Speaker 1: a small amount of plant based protein in there as well, 474 00:20:06,720 --> 00:20:09,359 Speaker 1: but we wouldn't call that. You wouldn't just have a 475 00:20:09,400 --> 00:20:11,880 Speaker 1: stir fry with rice and say cool, I'm adding enough 476 00:20:11,880 --> 00:20:14,520 Speaker 1: protein to my meal. It's certainly not enough. We would 477 00:20:14,520 --> 00:20:17,120 Speaker 1: ideally want you to add some legumes or some tofus 478 00:20:17,200 --> 00:20:19,359 Speaker 1: or a sprinkle of nutritional yeas like so you can 479 00:20:19,400 --> 00:20:21,680 Speaker 1: get some of those little like soy protein nuggets. There's 480 00:20:21,680 --> 00:20:24,239 Speaker 1: a whole section of vegetarian based proteins. If you go 481 00:20:24,240 --> 00:20:26,639 Speaker 1: to the health food section of the supermarket, there's texted 482 00:20:26,720 --> 00:20:29,560 Speaker 1: vegetable protein. There's a whole range you know, quote unquote 483 00:20:29,640 --> 00:20:31,919 Speaker 1: nutmeats I think they're called. There's a whole range of 484 00:20:31,920 --> 00:20:33,879 Speaker 1: plant based proteins. If your goal is to live a 485 00:20:33,880 --> 00:20:36,280 Speaker 1: more plant based lifestyle, you just need to make sure 486 00:20:36,320 --> 00:20:39,480 Speaker 1: you are getting as an average, if you're plant based 487 00:20:39,520 --> 00:20:41,919 Speaker 1: I would ideally want eighteen to twenty grams of protein 488 00:20:41,960 --> 00:20:43,680 Speaker 1: in your meal. So if you're buying something that's a 489 00:20:43,760 --> 00:20:46,600 Speaker 1: vegan paddy or a vegan hamburg or a vegan based nitzel, 490 00:20:46,960 --> 00:20:49,120 Speaker 1: really check the nutrition label to make sure it has 491 00:20:49,200 --> 00:20:51,000 Speaker 1: enough protein in there. If not, you might need to 492 00:20:51,040 --> 00:20:53,399 Speaker 1: pair it with something else just to boost the overall 493 00:20:53,440 --> 00:20:54,480 Speaker 1: protein in that meal. 494 00:20:55,080 --> 00:20:57,440 Speaker 2: And another couple that have come to mind, I love 495 00:20:57,600 --> 00:21:00,240 Speaker 2: the tuna kind of cracker snappasi can. 496 00:21:00,200 --> 00:21:03,000 Speaker 3: Get, or if you like tinned fish, things like smoked 497 00:21:03,000 --> 00:21:04,160 Speaker 3: oysters and muscles on. 498 00:21:04,160 --> 00:21:06,679 Speaker 2: Wafer crackers in the afternoon can be a really tasty, 499 00:21:07,200 --> 00:21:08,360 Speaker 2: nutrient rich snap. 500 00:21:08,560 --> 00:21:10,600 Speaker 3: And we should also say that if you do. 501 00:21:10,440 --> 00:21:13,520 Speaker 2: Order designed by dieticians Nourish Protein, you get a free 502 00:21:13,560 --> 00:21:17,040 Speaker 2: protein ebook, and in that we've got our personal favorite 503 00:21:17,040 --> 00:21:20,960 Speaker 2: recipes for high protein protein balls protein pancakes, So have 504 00:21:21,040 --> 00:21:23,000 Speaker 2: a look at that if you're interested. And then for 505 00:21:23,040 --> 00:21:25,960 Speaker 2: all my Pery women listening, don't forget the Perry Plan, 506 00:21:26,080 --> 00:21:29,240 Speaker 2: which is a collection of information on higher protein diets, 507 00:21:29,280 --> 00:21:32,119 Speaker 2: is available on our website, the nutritioncouch dot com. And 508 00:21:32,160 --> 00:21:35,880 Speaker 2: then I've recently penned Peripan recipe, which is fifty new 509 00:21:35,920 --> 00:21:38,560 Speaker 2: high protein recipes for women, and that is available on 510 00:21:38,600 --> 00:21:41,000 Speaker 2: my website at Cdeburrel dot com dot au. So we're 511 00:21:41,000 --> 00:21:43,720 Speaker 2: certainly big fans of protein and we've certainly got plenty 512 00:21:43,720 --> 00:21:46,760 Speaker 2: of information around it to keep your metabolic rate and 513 00:21:46,800 --> 00:21:50,000 Speaker 2: body composition on track as you move through your thirties, forties, 514 00:21:50,000 --> 00:21:50,879 Speaker 2: fifties and beyond. 515 00:21:51,680 --> 00:21:54,439 Speaker 3: All Right, Lenne soup, and it's definitely soup season. 516 00:21:54,760 --> 00:21:57,000 Speaker 2: I always find it interesting because we sort of go 517 00:21:57,080 --> 00:21:59,760 Speaker 2: along past Easter and it's still quite warm weather and 518 00:22:00,000 --> 00:22:02,160 Speaker 2: everyone's still having their salads, and then it's like bang, 519 00:22:02,280 --> 00:22:02,919 Speaker 2: something happens. 520 00:22:03,000 --> 00:22:05,720 Speaker 3: Everyone's like an US, no more salad. It's times of soup. 521 00:22:05,720 --> 00:22:08,240 Speaker 2: And I've noticed in the supermarket it was like decimated 522 00:22:08,280 --> 00:22:10,639 Speaker 2: this morning with all the soup section and there's a 523 00:22:10,680 --> 00:22:11,439 Speaker 2: lot of sales on. 524 00:22:11,520 --> 00:22:13,040 Speaker 3: So we've shifted to that now. 525 00:22:13,320 --> 00:22:15,679 Speaker 2: The first thing we will say is we are not 526 00:22:15,800 --> 00:22:20,800 Speaker 2: suggesting that supermarket pre made soups are better than homemade. Myself, 527 00:22:21,080 --> 00:22:23,879 Speaker 2: I don't buy pre made soup, so I like to 528 00:22:23,920 --> 00:22:26,520 Speaker 2: make my own soup. I've got many recipes on Instagram. 529 00:22:27,200 --> 00:22:29,679 Speaker 2: But what I will say is that to make soup, 530 00:22:29,920 --> 00:22:32,400 Speaker 2: it takes a lot of time. It's actually quite expensive, 531 00:22:32,520 --> 00:22:34,600 Speaker 2: particularly if you're making like a green soup to pay 532 00:22:34,640 --> 00:22:36,240 Speaker 2: for all those veggies, and. 533 00:22:36,160 --> 00:22:38,240 Speaker 3: Not everyone has that time. So I don't have any 534 00:22:38,320 --> 00:22:39,119 Speaker 3: judgment myself. 535 00:22:39,160 --> 00:22:41,199 Speaker 2: I like homemade soup, and I have time often to 536 00:22:41,240 --> 00:22:43,240 Speaker 2: do it, and I'm doing it for work. But there 537 00:22:43,240 --> 00:22:46,400 Speaker 2: are loads of supermarket soups that are actually pretty good 538 00:22:46,440 --> 00:22:48,919 Speaker 2: in every million. When I go and do a review 539 00:22:49,000 --> 00:22:51,920 Speaker 2: on supermarket soups, I'm shocked how good they're getting. Like 540 00:22:52,200 --> 00:22:55,800 Speaker 2: they're literally it's hard pressed to justify sometimes making homemade 541 00:22:55,880 --> 00:22:58,440 Speaker 2: when you see how cost effective and tasty and clean 542 00:22:58,480 --> 00:22:59,879 Speaker 2: some of those are. So we wanted to share with 543 00:22:59,880 --> 00:23:02,080 Speaker 2: you one of our favorites today, and this is a 544 00:23:02,080 --> 00:23:04,360 Speaker 2: brand that's been around for a really long time. We're 545 00:23:04,359 --> 00:23:07,080 Speaker 2: going to talk about the Potango Chicken and Vegetable. And 546 00:23:07,600 --> 00:23:09,440 Speaker 2: every time I look at them, they just get better 547 00:23:09,480 --> 00:23:11,240 Speaker 2: and better. And all of them are great. They're in 548 00:23:11,280 --> 00:23:14,040 Speaker 2: the fresh section of both woolies and coals. But for me, 549 00:23:14,240 --> 00:23:16,800 Speaker 2: this Potango free range chicken and vegetable is just a 550 00:23:16,880 --> 00:23:20,760 Speaker 2: standout nutritionally, it's five hundred grams now I think it 551 00:23:20,800 --> 00:23:23,720 Speaker 2: retails for about five dollars. It's about two fifty per serve, 552 00:23:23,760 --> 00:23:26,160 Speaker 2: which is incredibly cost effective when you're thinking how much 553 00:23:26,200 --> 00:23:29,800 Speaker 2: we spend on lunch out like this, how can you. 554 00:23:29,800 --> 00:23:30,320 Speaker 3: Go past this? 555 00:23:30,840 --> 00:23:32,960 Speaker 2: When I look at the ingredient list, it's forty six 556 00:23:33,000 --> 00:23:37,160 Speaker 2: percent free range chicken stock, which is water, chicken bones, carrot, onion, herb, spice, 557 00:23:37,480 --> 00:23:40,400 Speaker 2: and then forty five percent vegetable potato at seventeen, which 558 00:23:40,440 --> 00:23:42,879 Speaker 2: is pretty good because sometimes you will Sea sweups are 559 00:23:42,880 --> 00:23:46,600 Speaker 2: filled with potato, carrot, twelve corn, seven onion, sweet potato, 560 00:23:46,680 --> 00:23:50,639 Speaker 2: three peas and garlic, water, free range chicken at five percent, salt, 561 00:23:50,640 --> 00:23:55,000 Speaker 2: corn starch, white wine, thyme, Proprika sunflour oil, but pepper. 562 00:23:55,400 --> 00:23:57,480 Speaker 3: It is as clean as clean can be. 563 00:23:57,720 --> 00:23:59,600 Speaker 2: It's three and a half hell of stars, which just 564 00:23:59,640 --> 00:24:02,600 Speaker 2: makes them again of the Health Star rating system, just quietly. 565 00:24:02,440 --> 00:24:05,320 Speaker 3: Because of the sodium. All right, It's actually pretty good 566 00:24:05,320 --> 00:24:06,040 Speaker 3: though for a soup. 567 00:24:06,200 --> 00:24:08,720 Speaker 2: So the protein perserve there's two SEPs per pack is 568 00:24:08,720 --> 00:24:10,560 Speaker 2: four point three. It's not overly high in protein, but 569 00:24:10,600 --> 00:24:12,840 Speaker 2: that's okay because a soup generally isn't acting as a 570 00:24:12,840 --> 00:24:13,600 Speaker 2: protein source. 571 00:24:13,960 --> 00:24:15,280 Speaker 3: But we'll talk about that in a minute. 572 00:24:15,440 --> 00:24:18,040 Speaker 2: Thirteen grams of carbohydrate and only three point three grams 573 00:24:18,040 --> 00:24:19,040 Speaker 2: of sugars, none. 574 00:24:18,880 --> 00:24:21,680 Speaker 3: Of which are added because a lot of soups do. 575 00:24:21,960 --> 00:24:24,119 Speaker 2: And I just checked out the Wooly Fresh soups this 576 00:24:24,160 --> 00:24:26,480 Speaker 2: morning and a lot of them have added sugar. Now, 577 00:24:26,520 --> 00:24:29,040 Speaker 2: I would never add sugar to soup, so it frustrates 578 00:24:29,119 --> 00:24:31,000 Speaker 2: me when pre made soups have it added. It shouldn't 579 00:24:31,040 --> 00:24:32,840 Speaker 2: through a good quality one. So this has got no 580 00:24:32,960 --> 00:24:36,639 Speaker 2: added sugar. Two protrograms of dietary fiber, which is pretty good. 581 00:24:37,000 --> 00:24:39,720 Speaker 2: It's five hundred and thirty milligrams of sodium perserve, which 582 00:24:39,760 --> 00:24:42,280 Speaker 2: isn't low, but you won't get a low soup like 583 00:24:42,680 --> 00:24:45,719 Speaker 2: everyone's all hoity about soups containing salt. Imagine how much 584 00:24:45,760 --> 00:24:48,959 Speaker 2: you put into season at home. So for me, if 585 00:24:49,000 --> 00:24:51,439 Speaker 2: it's under six eight hundred, it's pretty good. It can 586 00:24:51,480 --> 00:24:53,880 Speaker 2: always be lower, but I trust me, if it's too low, 587 00:24:53,920 --> 00:24:54,800 Speaker 2: you won't eat it. 588 00:24:54,800 --> 00:24:55,880 Speaker 3: It just won't taste good. 589 00:24:56,359 --> 00:24:59,199 Speaker 2: And if you wanted to increase the protein content to 590 00:24:59,200 --> 00:25:00,919 Speaker 2: make this a meal, all you would have to do 591 00:25:01,080 --> 00:25:03,160 Speaker 2: is ads and chicken breast to it when you heat 592 00:25:03,160 --> 00:25:05,040 Speaker 2: it up, and you have this with a slice of 593 00:25:05,040 --> 00:25:07,159 Speaker 2: berg and swee lean or a slice of protein toast, 594 00:25:07,160 --> 00:25:10,800 Speaker 2: and you've got a beautiful meal. I can't fault this soup. 595 00:25:11,000 --> 00:25:12,600 Speaker 2: I just think it's ten out of ten for me. 596 00:25:12,800 --> 00:25:14,560 Speaker 2: And the fact it gets three and a half ELF stars. 597 00:25:14,560 --> 00:25:16,680 Speaker 2: I'm like, really like this is as clean as clean 598 00:25:16,760 --> 00:25:17,000 Speaker 2: can be. 599 00:25:17,680 --> 00:25:18,959 Speaker 3: What do you think? Lean You like it? 600 00:25:19,280 --> 00:25:21,600 Speaker 1: Yeah, the ingredient list is great. I've always liked the 601 00:25:21,600 --> 00:25:25,200 Speaker 1: Potango brand in terms of soup, gluten free, perfect, brass selected, 602 00:25:25,520 --> 00:25:28,160 Speaker 1: you know, people with sealate disease. It's three serves of vegetable, 603 00:25:28,200 --> 00:25:30,600 Speaker 1: which is great, Like we see a bulk of vegetables 604 00:25:30,600 --> 00:25:32,720 Speaker 1: on that ingredient list. I really like it. I do 605 00:25:32,840 --> 00:25:34,959 Speaker 1: personally think it's too low calorie for a meal, so 606 00:25:35,040 --> 00:25:36,840 Speaker 1: like you said, I would be adding a handful of chicken, 607 00:25:37,119 --> 00:25:39,160 Speaker 1: a handful of frozen broccoli just to bulk it, add 608 00:25:39,160 --> 00:25:40,960 Speaker 1: a little bit and a nice slice of protein taste, 609 00:25:41,000 --> 00:25:42,919 Speaker 1: or a beautiful slice of soil in bread just like 610 00:25:42,960 --> 00:25:45,560 Speaker 1: you mentioned, just to round out that meal. Like aviet this, 611 00:25:45,640 --> 00:25:47,560 Speaker 1: I'd be hungry get in and out, particularly because I'm 612 00:25:47,560 --> 00:25:50,240 Speaker 1: breastfeeding and exercising. But I do love the fact that 613 00:25:50,320 --> 00:25:52,920 Speaker 1: it's packed with veggies. The ingredient liss is very clean. 614 00:25:52,960 --> 00:25:56,040 Speaker 1: There's no extra additives or preservatives or anything like that 615 00:25:56,040 --> 00:25:58,200 Speaker 1: that we don't want in there, just good quality stuff. 616 00:25:58,240 --> 00:26:00,560 Speaker 1: It is made of New Zealand, not astray, but that's okay. 617 00:26:00,560 --> 00:26:02,879 Speaker 1: We can support our friends across the way there. And 618 00:26:02,960 --> 00:26:04,439 Speaker 1: it is a nice fresh soup as well. I get 619 00:26:04,440 --> 00:26:05,840 Speaker 1: a lot of clients to say, I'm happy to buy, 620 00:26:05,960 --> 00:26:07,159 Speaker 1: you know, a bit of a pre made soup, but 621 00:26:07,160 --> 00:26:09,600 Speaker 1: I prefer a fresh one over like one you know 622 00:26:09,760 --> 00:26:12,240 Speaker 1: in the supermarket sholp section. So I'm a big fan 623 00:26:12,320 --> 00:26:14,159 Speaker 1: of this as well. I just think be mindful to 624 00:26:14,280 --> 00:26:15,600 Speaker 1: round it out. You know, you can add a bit 625 00:26:15,640 --> 00:26:17,879 Speaker 1: of brown rice to this and I don't know, some 626 00:26:18,000 --> 00:26:21,080 Speaker 1: leftover some pork or something, yeah, something like that. Just 627 00:26:21,119 --> 00:26:22,639 Speaker 1: bulk it out with a little bit. Like carbs are 628 00:26:22,680 --> 00:26:25,240 Speaker 1: very low, like thirteen grams of carbohydrate, we would ideally 629 00:26:25,240 --> 00:26:26,600 Speaker 1: want that a little bit high, so a bit of 630 00:26:26,600 --> 00:26:29,119 Speaker 1: extra vege, bit of extra protein and some sort of 631 00:26:29,119 --> 00:26:31,480 Speaker 1: carbohydrate with it. You could have this and then you know, 632 00:26:31,520 --> 00:26:33,679 Speaker 1: a cup of fruit or something afterwards if you wanted, 633 00:26:33,840 --> 00:26:35,359 Speaker 1: or you know, you could have a bit of a 634 00:26:35,440 --> 00:26:38,440 Speaker 1: yopro afterwards, and that's what you wanted, a high protein yogurt. 635 00:26:38,600 --> 00:26:40,600 Speaker 1: But I do think this is a great base to 636 00:26:40,680 --> 00:26:43,360 Speaker 1: start a meal off with. And like you said, the sodium, 637 00:26:43,359 --> 00:26:45,960 Speaker 1: it's high. So if you had issues with blood pressure 638 00:26:46,040 --> 00:26:47,800 Speaker 1: or for some reason needed to limit the salt in 639 00:26:47,840 --> 00:26:49,439 Speaker 1: your diet, you'd want to be a little bit wary. 640 00:26:49,720 --> 00:26:51,919 Speaker 1: But for the average healthy human, you know, we're not 641 00:26:51,960 --> 00:26:53,800 Speaker 1: going to be recommending that you eat this every day. 642 00:26:54,160 --> 00:26:56,240 Speaker 1: A couple of times a week would be absolutely okay. 643 00:26:56,680 --> 00:26:59,879 Speaker 2: You won't find many supermarket soups lower than that sodium. 644 00:27:00,240 --> 00:27:02,160 Speaker 2: It's just what's required to get it to a taste 645 00:27:02,200 --> 00:27:04,760 Speaker 2: that's not bar And as I said, at home, you 646 00:27:04,840 --> 00:27:05,560 Speaker 2: season with salt. 647 00:27:05,600 --> 00:27:08,000 Speaker 3: Everyone's so hoity, but any stock that you use is. 648 00:27:07,960 --> 00:27:10,200 Speaker 2: Salt based, so it's going to be hard to get 649 00:27:10,280 --> 00:27:12,560 Speaker 2: soup low. Because don't forget that when it comes to 650 00:27:12,600 --> 00:27:16,400 Speaker 2: sodium intake, it's a heavily buffet effect with potassium, which 651 00:27:16,400 --> 00:27:18,680 Speaker 2: comes from vegetable So one of the benefits is heavy 652 00:27:18,760 --> 00:27:21,000 Speaker 2: vegetable based SIPs like this, I'm giving you a lot 653 00:27:21,040 --> 00:27:23,600 Speaker 2: of potassium, so the salt is actually less relevant unless 654 00:27:23,600 --> 00:27:25,880 Speaker 2: you're very salt sensitive and have highloo pressure, which would 655 00:27:25,920 --> 00:27:27,600 Speaker 2: be proactively avoiding some. 656 00:27:27,520 --> 00:27:28,560 Speaker 3: Of those pre made soups. 657 00:27:28,560 --> 00:27:31,080 Speaker 2: Anyway, you are right, it is low calorie and low 658 00:27:31,080 --> 00:27:33,399 Speaker 2: card so it would be a very light dinner if 659 00:27:33,400 --> 00:27:35,480 Speaker 2: you've had a big day of eating, or like you said, 660 00:27:35,520 --> 00:27:37,320 Speaker 2: I like that idea of having it not with bread 661 00:27:37,400 --> 00:27:39,280 Speaker 2: so much at night, but I think like a yo 662 00:27:39,359 --> 00:27:41,760 Speaker 2: pro will give you that bulk factor or particularly if 663 00:27:41,760 --> 00:27:43,280 Speaker 2: you add extra veggies or chicken to it. 664 00:27:43,359 --> 00:27:44,760 Speaker 3: But yeah, top match for me. 665 00:27:44,840 --> 00:27:46,560 Speaker 2: I think it's really good and it's probably I'm sure 666 00:27:46,600 --> 00:27:47,840 Speaker 2: they've improved those formulations. 667 00:27:47,880 --> 00:27:49,760 Speaker 3: They weren't as good last year. I'm sure so well, 668 00:27:49,840 --> 00:27:50,480 Speaker 3: jump potendo. 669 00:27:50,920 --> 00:27:53,440 Speaker 2: The more the products like that we have in the supermarket, 670 00:27:53,440 --> 00:27:56,880 Speaker 2: the better to make healthy eating affordable and are tasting. 671 00:27:58,320 --> 00:27:59,920 Speaker 2: So to wrap us up, Lynne, I'm going to do 672 00:28:00,080 --> 00:28:03,160 Speaker 2: this section even though it's technically yours because it's a 673 00:28:03,240 --> 00:28:05,200 Speaker 2: listener question that came to on it and start about 674 00:28:05,280 --> 00:28:07,800 Speaker 2: chocolate milk and is it actually healthy? 675 00:28:07,920 --> 00:28:09,320 Speaker 3: And I thought we hadn't talked about it, and I. 676 00:28:09,280 --> 00:28:12,240 Speaker 2: Thought it was quite an interesting topic because certainly in 677 00:28:12,280 --> 00:28:15,480 Speaker 2: sports duitation circles, chocolate milk is often referred to as 678 00:28:15,480 --> 00:28:18,560 Speaker 2: a very smart recovery drink for particularly endurance type athletes 679 00:28:18,560 --> 00:28:20,720 Speaker 2: who might be doing running training, because a few years 680 00:28:20,720 --> 00:28:23,080 Speaker 2: ago there was some research to show that it promoted 681 00:28:23,160 --> 00:28:26,399 Speaker 2: muscle recovery just as good as almost supplements, but of 682 00:28:26,400 --> 00:28:29,000 Speaker 2: course it's a more cost effective option than say protein 683 00:28:29,040 --> 00:28:32,320 Speaker 2: powders and athletes because chocolate milk is just basically dairy, 684 00:28:32,520 --> 00:28:35,879 Speaker 2: so some protein coming naturally from milk with some sugar added, 685 00:28:35,960 --> 00:28:38,000 Speaker 2: so it's sort of a perfect mix of carbon protein. 686 00:28:38,720 --> 00:28:40,680 Speaker 3: So it's a bit controversial chocolate milk. 687 00:28:40,760 --> 00:28:43,800 Speaker 2: I actually give my kids chocolate milk for breakfast every day, 688 00:28:44,320 --> 00:28:45,960 Speaker 2: and it's not a one I make. 689 00:28:46,120 --> 00:28:49,600 Speaker 3: It's actually got added sugar in it. And the reason I. 690 00:28:49,640 --> 00:28:54,600 Speaker 2: Do it is that my kids were not great milk drinkers. 691 00:28:55,360 --> 00:28:58,160 Speaker 2: And also it's a long story, but when they were 692 00:28:58,240 --> 00:29:00,440 Speaker 2: very little and had to get to preschool early, I 693 00:29:00,480 --> 00:29:02,040 Speaker 2: didn't have a lot of time in the morning. 694 00:29:02,040 --> 00:29:03,560 Speaker 3: I had to leave like at seven. 695 00:29:03,360 --> 00:29:05,200 Speaker 2: Seven thirty, so I just used to give them that 696 00:29:05,240 --> 00:29:08,360 Speaker 2: was quick and easy basically, And to be honest, I've 697 00:29:08,400 --> 00:29:12,400 Speaker 2: just continued it because rather than having disgusting cereal balls 698 00:29:12,400 --> 00:29:13,880 Speaker 2: to clean later or having to get up in my 699 00:29:13,920 --> 00:29:16,120 Speaker 2: eggs we still have to leave quite early, I've always 700 00:29:16,120 --> 00:29:18,440 Speaker 2: just given them a chocolate milk and they don't have 701 00:29:18,480 --> 00:29:19,360 Speaker 2: a lot of other dairy. 702 00:29:19,600 --> 00:29:22,000 Speaker 3: Does it have added sugar, yes, But my. 703 00:29:22,040 --> 00:29:25,040 Speaker 2: Rationale is overall nutritionally, I'd rather they have the milk 704 00:29:25,160 --> 00:29:27,680 Speaker 2: because it's really important time for their bones. For me, 705 00:29:27,800 --> 00:29:29,440 Speaker 2: so I'm sort of a bit biased that I think 706 00:29:29,480 --> 00:29:32,440 Speaker 2: there's actually nothing overly wrong with it, and I think 707 00:29:32,600 --> 00:29:35,120 Speaker 2: that it's a hundred times better than other sweet drinks 708 00:29:35,160 --> 00:29:38,960 Speaker 2: like fruit juice cordial soft drink. Now as kids get older, 709 00:29:39,040 --> 00:29:41,000 Speaker 2: so my boys never ask for that because they get 710 00:29:41,000 --> 00:29:43,200 Speaker 2: their chocolate milk in the morning and they know they've. 711 00:29:43,040 --> 00:29:46,760 Speaker 3: How to serve with calcium. But generally speaking, it does 712 00:29:46,840 --> 00:29:47,640 Speaker 3: have added sugar. 713 00:29:47,800 --> 00:29:50,240 Speaker 2: You know, it's got up to sort of seventeen twenty 714 00:29:50,280 --> 00:29:52,720 Speaker 2: grams per to two hundred and fifty more containers, so 715 00:29:52,920 --> 00:29:53,880 Speaker 2: not insignificant. 716 00:29:54,560 --> 00:29:55,840 Speaker 3: So I think you've got to. 717 00:29:55,760 --> 00:29:59,120 Speaker 2: Be mindful that for most adults, we certainly don't need it, 718 00:29:59,160 --> 00:30:02,000 Speaker 2: and if you're a gym, you don't need it for recovery. 719 00:30:02,120 --> 00:30:04,640 Speaker 2: Like the only people I would suggest use a product 720 00:30:04,640 --> 00:30:07,960 Speaker 2: like that for recovery would be quite high level athletes 721 00:30:08,000 --> 00:30:11,280 Speaker 2: like rugby league players, basketball players, teenage boys who have 722 00:30:11,440 --> 00:30:14,840 Speaker 2: really high energy demands. For the average person, it is 723 00:30:14,880 --> 00:30:16,600 Speaker 2: a source of added sugar in the diet, which most 724 00:30:16,640 --> 00:30:19,480 Speaker 2: of us don't need. Given the recommendation is for twenty 725 00:30:19,480 --> 00:30:21,840 Speaker 2: five grams of added sugars or less each day from 726 00:30:21,840 --> 00:30:22,920 Speaker 2: the World Health Organization. 727 00:30:23,480 --> 00:30:25,160 Speaker 3: That's going to give you at least half of that 728 00:30:25,200 --> 00:30:25,760 Speaker 3: in one hit. 729 00:30:26,160 --> 00:30:29,160 Speaker 2: So it's more specific food I would use with specific 730 00:30:29,240 --> 00:30:33,360 Speaker 2: groups like athletes, teenagers who have ig energy demands, or 731 00:30:33,640 --> 00:30:35,640 Speaker 2: to me like to have that as a quick and 732 00:30:35,640 --> 00:30:37,320 Speaker 2: easy breakfast on and go with a bit of apple. 733 00:30:37,400 --> 00:30:40,000 Speaker 2: It's no issue. But that's obviously me as a dietician. 734 00:30:40,080 --> 00:30:42,000 Speaker 2: With my own kid's diet, it's a little bit different. 735 00:30:42,720 --> 00:30:44,920 Speaker 2: But the other thing I want to talk about was 736 00:30:45,480 --> 00:30:47,440 Speaker 2: there was recently a product and I think we even 737 00:30:47,520 --> 00:30:50,040 Speaker 2: reviewed it on the podcast where there was a chocolate 738 00:30:50,120 --> 00:30:53,280 Speaker 2: milk in supermarket with no added sugar mm bronze dairy. 739 00:30:53,760 --> 00:30:56,480 Speaker 3: But the trouble is it didn't taste very good, yeah, 740 00:30:56,520 --> 00:30:57,600 Speaker 3: because there's no aded sugar. 741 00:30:58,080 --> 00:31:00,880 Speaker 2: So I bought it because I thought, oh great, I'll 742 00:31:00,920 --> 00:31:03,840 Speaker 2: swap the kids over from the little devondale. I think 743 00:31:03,880 --> 00:31:06,760 Speaker 2: it's like one very small like two hundred mimmle less 744 00:31:06,800 --> 00:31:09,840 Speaker 2: that I buy Costco in bolk. I'll swap my kids 745 00:31:09,880 --> 00:31:13,320 Speaker 2: over from that to the no added sugar. But they 746 00:31:13,320 --> 00:31:14,080 Speaker 2: wouldn't drink it. 747 00:31:15,600 --> 00:31:17,360 Speaker 3: So that's the issue. As soon as you take some 748 00:31:17,400 --> 00:31:18,040 Speaker 3: of the sugar out. 749 00:31:18,080 --> 00:31:21,080 Speaker 2: Foods aren't always palatable, and so there's what's ideally nutrition 750 00:31:21,240 --> 00:31:22,720 Speaker 2: versus what people will consume. 751 00:31:23,760 --> 00:31:25,960 Speaker 3: So is it better to have a glass of milk 752 00:31:26,000 --> 00:31:28,400 Speaker 3: with a spoon of miload? It's the same thing. The 753 00:31:28,480 --> 00:31:29,520 Speaker 3: Milo's added sugar. 754 00:31:29,840 --> 00:31:31,840 Speaker 2: You know, it's got some nutrients added, but it still 755 00:31:31,840 --> 00:31:35,280 Speaker 2: added sugar. It's more cost effective to have milk, long 756 00:31:35,320 --> 00:31:37,920 Speaker 2: life milk with a spoon of Milo, And definitely it's 757 00:31:37,960 --> 00:31:41,160 Speaker 2: probably nutritionally slightly better, and you can get a lower 758 00:31:41,200 --> 00:31:44,600 Speaker 2: sugar Milo, but you're splitting hairs between probably a few grams. 759 00:31:44,200 --> 00:31:44,720 Speaker 3: Here and there. 760 00:31:45,360 --> 00:31:47,880 Speaker 2: So I think that in a place of a balanced 761 00:31:47,920 --> 00:31:50,840 Speaker 2: diet for children it can be used, but certainly not 762 00:31:50,880 --> 00:31:53,360 Speaker 2: a product I ever used with adults, only if they're athletes. 763 00:31:53,920 --> 00:31:56,040 Speaker 1: Yeah, I must have never in my entire career written 764 00:31:56,080 --> 00:31:58,840 Speaker 1: chocolate milk into a client's milk plant. I predominantly work 765 00:31:58,880 --> 00:32:01,840 Speaker 1: with women to lose weight. But there is some research 766 00:32:01,880 --> 00:32:03,640 Speaker 1: out there, and I think this listener question it's a 767 00:32:03,640 --> 00:32:06,200 Speaker 1: good one because there is some research, particularly as you mentioned, 768 00:32:06,200 --> 00:32:07,600 Speaker 1: from a sports nuitition perspective. 769 00:32:07,600 --> 00:32:08,640 Speaker 3: I just pulled up the study. 770 00:32:08,880 --> 00:32:13,200 Speaker 1: It's a post exercise recovery beverage for endurance sports. That's 771 00:32:13,200 --> 00:32:16,360 Speaker 1: the key endurance sports. It's not a five k run. 772 00:32:16,440 --> 00:32:18,800 Speaker 1: It's not going there do your ten minute treadmill walk. 773 00:32:18,880 --> 00:32:21,800 Speaker 1: It's an endurance sport. If you run marathons, if you're 774 00:32:21,840 --> 00:32:26,040 Speaker 1: a triathlete, if you're doing ultra endurance, you know, walks 775 00:32:26,080 --> 00:32:28,960 Speaker 1: through the forest that last three days. Chocolate milk is 776 00:32:29,040 --> 00:32:31,240 Speaker 1: the prime you know, drink of choice for you getting 777 00:32:31,240 --> 00:32:34,160 Speaker 1: the sugars, you're getting the protein. Basically, they are saying 778 00:32:34,200 --> 00:32:36,640 Speaker 1: it has a good carver hydrate to protein ratio. It's 779 00:32:36,640 --> 00:32:39,360 Speaker 1: a forest to one. They actually in the research recommend 780 00:32:39,400 --> 00:32:41,760 Speaker 1: low fat chocolate milk. We actually don't want too much 781 00:32:41,800 --> 00:32:45,520 Speaker 1: fat as a post recovery option. We predominantly just want 782 00:32:45,520 --> 00:32:48,600 Speaker 1: carbohydrates in protein in that forest to one ratio. So 783 00:32:48,640 --> 00:32:52,040 Speaker 1: they're saying any sort of commercially you know, occurring chocolate 784 00:32:52,040 --> 00:32:54,360 Speaker 1: milk like something you'd find and the soupermarket is fine. 785 00:32:54,720 --> 00:32:57,920 Speaker 1: You want to consume it essentially about one to one 786 00:32:57,960 --> 00:33:02,360 Speaker 1: point five grams of it per kilo Graham immediately after 787 00:33:02,440 --> 00:33:05,800 Speaker 1: exercise and again it to our post exercise mark. And 788 00:33:05,800 --> 00:33:08,360 Speaker 1: this appears to be very optimal in terms of exercise 789 00:33:08,440 --> 00:33:11,920 Speaker 1: recovery and do help minimize basically muscle damage. So this 790 00:33:11,960 --> 00:33:15,200 Speaker 1: study was back in twenty twelve, when I don't really 791 00:33:15,200 --> 00:33:17,040 Speaker 1: think the research has changed since then. I do know 792 00:33:17,080 --> 00:33:19,120 Speaker 1: a lot of friends at a sports scietitians who continue 793 00:33:19,160 --> 00:33:21,840 Speaker 1: to recommend chocolate milk. But the kicker in this article 794 00:33:21,880 --> 00:33:24,960 Speaker 1: is that is for endurance based athletes or what we 795 00:33:24,960 --> 00:33:27,360 Speaker 1: would call weekend warriors, those who are very serious about 796 00:33:27,360 --> 00:33:29,680 Speaker 1: their exercise. If you just take up weight training and 797 00:33:29,720 --> 00:33:31,680 Speaker 1: you're doing two sessions with your PT a week and 798 00:33:31,720 --> 00:33:33,880 Speaker 1: the goal is fat loss, I would definitely not be 799 00:33:33,960 --> 00:33:36,600 Speaker 1: recommending chocolate milk few I think, you know, a glass 800 00:33:36,600 --> 00:33:38,240 Speaker 1: of a glass of milk or a glass of skin 801 00:33:38,320 --> 00:33:40,560 Speaker 1: milk is absolutely fine, but there's no reason that you 802 00:33:40,640 --> 00:33:42,920 Speaker 1: need to add added sugars to your milk. So I 803 00:33:42,960 --> 00:33:45,640 Speaker 1: think for the average adult that listened to the podcast 804 00:33:45,680 --> 00:33:47,840 Speaker 1: that we've surveyed, over a thousand of our listeners, Susie, 805 00:33:47,880 --> 00:33:49,600 Speaker 1: they want weight loss. Like I think it was over 806 00:33:49,680 --> 00:33:52,440 Speaker 1: ninety percent of our women listening want weight loss, chocolate 807 00:33:52,480 --> 00:33:54,400 Speaker 1: milk is not something that we would recommend here on 808 00:33:54,440 --> 00:33:57,000 Speaker 1: the Nutrition Couch for your goals, No, I. 809 00:33:56,920 --> 00:34:00,400 Speaker 2: Would say, though for me, for children, it's preferred able 810 00:34:00,760 --> 00:34:04,160 Speaker 2: to soft drink and juice because there's a lot of 811 00:34:04,200 --> 00:34:06,240 Speaker 2: you know, just being around kids that age. Now, I 812 00:34:06,280 --> 00:34:08,600 Speaker 2: can't tell you how often they consume it, whether you're 813 00:34:08,640 --> 00:34:11,719 Speaker 2: out at the club in a group situation. And if 814 00:34:11,719 --> 00:34:14,200 Speaker 2: I had to choose as like a treat or something 815 00:34:14,200 --> 00:34:17,320 Speaker 2: more indulgent, I would give it one hundred times instead 816 00:34:17,320 --> 00:34:19,799 Speaker 2: of juice or soft drink, because at least they're getting 817 00:34:19,800 --> 00:34:22,799 Speaker 2: some calciums and magnesium, and you can certainly find options. 818 00:34:22,440 --> 00:34:24,160 Speaker 3: That are lighter if you look at the label. So 819 00:34:24,200 --> 00:34:27,760 Speaker 3: take a look, all right, Susie, thank you for that. 820 00:34:27,760 --> 00:34:29,719 Speaker 1: That brings us to the end of another episode of 821 00:34:29,760 --> 00:34:32,680 Speaker 1: the Nutrition Couch. Now, if your diet is lacking in 822 00:34:32,719 --> 00:34:35,120 Speaker 1: a little bit of protein, don't forget to check out 823 00:34:35,160 --> 00:34:39,480 Speaker 1: our scientifically formulated protein range at design Bydietitians dot Com, 824 00:34:39,520 --> 00:34:41,840 Speaker 1: and as USI mentioned, you get our free mini protein 825 00:34:41,920 --> 00:34:44,240 Speaker 1: ebook with a couple of recipes in there as well, 826 00:34:44,280 --> 00:34:46,840 Speaker 1: which will be automatically emailed to you after you place 827 00:34:46,920 --> 00:34:49,440 Speaker 1: your order. So thank you for listening to the episode, 828 00:34:49,520 --> 00:34:52,280 Speaker 1: and we can't wait to catch you in next week's 829 00:34:52,320 --> 00:34:53,000 Speaker 1: episode as well. 830 00:34:53,239 --> 00:34:57,440 Speaker 3: Have a great week,