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Speaker 1: As a temperature start to drop. Have you noticed any

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Speaker 1: changes in your exercise habits over the past few weeks.

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Speaker 1: Both Susie and I have noticed that our client are

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Speaker 1: moving a whole lot less. So today we're going to

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Speaker 1: share our best tips and tricks on ways to keep

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Speaker 1: your exercise on track no matter what the weather is doing. Hi,

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Speaker 1: I'm Leanne Ward and I'm Sissy Burrow, and together we

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Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps

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Speaker 1: you up to date on everything that you need to

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Speaker 1: know in the world of nutrition as well as exercise.

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Speaker 1: Today we chat the easy ways to boost your protein

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Speaker 1: intake and how your mestabilism will benefit. We also have

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Speaker 1: a lovely soup market soup that fits with the cooler

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Speaker 1: weather that we are giving top marks two. And our

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Speaker 1: listener question is all about an old favorite chocolate milk

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Speaker 1: for exercise. So to kick us off, Susie, we are

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Speaker 1: chatting all things winter and exercise. And it hasn't so

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Speaker 1: much lately been raining in Brisbane, but I've heard Sydney

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Speaker 1: has been very, very very wet and cold recently, so

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Speaker 1: I imagine a lot of people aren't getting there frequent

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Speaker 1: walking in How's yours I know you're a big walkout.

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Speaker 1: How's yours going lately?

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Speaker 2: Oh, I'm pretty determined to get out, even though unless

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Speaker 2: it's torrential, I'll still go. And what I find with rain,

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Speaker 2: and this is why I wanted to talk about this

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Speaker 2: at the moment, coming into sort of those few months

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Speaker 2: of the year where the temperatures really do drop, particularly

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Speaker 2: if you're down south, is very Just say, there's seven

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Speaker 2: days of the week and it's raining, and it has

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Speaker 2: indeed been raining in Sydney for about a week and

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Speaker 2: it's supposed to rain for another week and I know

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Speaker 2: that I'm pretty sure that's the case in Victoria as well.

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Speaker 2: But there's probably one day out of those that I

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Speaker 2: didn't get out and do a walk outside because it

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Speaker 2: was really torrential. It was very difficult to go. But

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Speaker 2: what I find on the whole is my clients don't

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Speaker 2: go at all. And that was why I wanted to

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Speaker 2: talk about it, because that's a real mindset shift around movement,

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Speaker 2: because whether it's temperature or whether it's rain or even wind.

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Speaker 2: I actually think wind is worse than rain because you

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Speaker 2: can put a hat on, you can put.

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Speaker 3: Rain protective gear.

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Speaker 2: If you've got an old pairish use like again, unless

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Speaker 2: it's dangerous where there's lightning and things in you know,

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Speaker 2: light sprinkles here and then that stop and start, which

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Speaker 2: is certainly how it's been in Sydney.

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Speaker 3: You know, it's like.

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Speaker 2: Today, it's meant to rain later and it might have

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Speaker 2: it a little bit, but really it's been pretty clear

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Speaker 2: most of the day.

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Speaker 3: So to me, there's no reason not to exercise.

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Speaker 2: But for some reason, I find clients in general, as

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Speaker 2: soon as it's a bit colder, as soon as it's

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Speaker 2: a bit drizzly, as soon as it's a bit windy,

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Speaker 2: everything outside stops.

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Speaker 3: So the reason I wanted to.

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Speaker 2: Discuss it was that I think it's really worth spending

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Speaker 2: time considering what your exercise program's going to look like

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Speaker 2: over the next two three four months, particularly if your

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Speaker 2: exercise of choice is walking.

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Speaker 3: So I have a lot of clients who may do pilates.

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Speaker 2: But there are other exercises walking, which means where are

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Speaker 2: victim then of the weather of the shorter days, Because

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Speaker 2: of course it's often not safe for women to be walking.

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Speaker 3: On their own even early morning when it's.

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Speaker 2: Still dark or after about six o'clock, which can really

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Speaker 2: be limiting if you work long hours or have a

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Speaker 2: reasonably long commute, and let's be honest, that's most of

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Speaker 2: us in modern life, and so you're setting yourself up

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Speaker 2: to fail if you think that you're going to get

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Speaker 2: through winter and maintain your training and movement, and if

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Speaker 2: specifically your goal is weight loss, it's going to be very,

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Speaker 2: very difficult because there's first of all, of course, the

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Speaker 2: requirement to move each day, the human bodies program to move.

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Speaker 3: Modern life, we don't move a.

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Speaker 2: Lot because we tend to use transport right to the door,

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Speaker 2: we drive right to the doorway of things. We walk

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Speaker 2: as middle as possible, and many of us have got

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Speaker 2: their jobs long hours.

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Speaker 3: So if you're not reaching.

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Speaker 2: Six, eight, ten thousand steps just from movement each day,

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Speaker 2: things are going to be pretty difficult. And that's not

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Speaker 2: even exercise. Exercise is then significantly increasing heart rate. So

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Speaker 2: you've really got to think to yourself and be honest

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Speaker 2: with yourself about what are you going to do Because

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Speaker 2: it's probably going to be cold, it's probably going to

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Speaker 2: be wet some of the time, it's going to be dark,

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Speaker 2: so you're not going to get your walk in probably half,

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Speaker 2: if not less than what you're used to doing.

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Speaker 3: So a few ideas or tricks and tips.

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Speaker 2: I've had from clients recently that prompted me to bring

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Speaker 2: this up as a topic of discussion, and I'm sure

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Speaker 2: you'll have others lean given your climate slightly different. Again,

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Speaker 2: the first thing I have a lot of success with

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Speaker 2: is hiring an exercise bike. Now, the reason for the

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Speaker 2: hire is that how many people do you know by

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Speaker 2: exercise equipment and don't use it. I can't tell you

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Speaker 2: how many of my clients I'll say, oh, do you

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Speaker 2: have any access to exercise equipment, and they'll say, I've

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Speaker 2: got a treadmill. It just doesn't come up and it's

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Speaker 2: certainly not their use. So for those of you who

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Speaker 2: do have equipment, come on like it's time.

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Speaker 3: To get it out.

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Speaker 2: And basically it's got to be in an easy position

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Speaker 2: in the house. If it's down the back shed on

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Speaker 2: your own in the cold, you're not going to use it.

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Speaker 3: So this is where the odysty really is important.

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Speaker 2: It this time of the year, but I suggest that

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Speaker 2: a bike higher and I had great success with two

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Speaker 2: of my clients.

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Speaker 3: One is a lawyer who works.

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Speaker 2: Very very long hours and generally finishes very late, and

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Speaker 2: that's something that just isn't going to change anytime soon,

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Speaker 2: given her career and the demands of that. And then

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Speaker 2: I've also got a client who's got gestational diabetes and

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Speaker 2: she is finding it so helpful to just hop on

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Speaker 2: that bike. So three, five, seven, ten minutes after a meal.

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Speaker 2: She doesn't want to walk too much because she doesn't

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Speaker 2: want to induce early labor because she's heavy, and so

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Speaker 2: a bike is perfect because it's perfect to flush out

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Speaker 2: gluecose after eating. It doesn't put any pressure on her body,

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Speaker 2: and she's stead of doing up to forty five minutes

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Speaker 2: a day without even noticing, because she just pops on,

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Speaker 2: puts a show on her iPad, and off she goes.

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Speaker 2: And in terms of costs, hiring is relatively and expensive.

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Speaker 2: You get it delivered, you get taken right into your home.

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Speaker 2: It doesn't occupy a huge amount of space. Don't go

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Speaker 2: and buy that Audi manual bike that hurts when you

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Speaker 2: sit on it. It's got to be comfortable, because you

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Speaker 2: won't do it. You know they're not comfortable, they hurt,

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Speaker 2: they're hard if you're not overly fitting, not a.

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Speaker 3: Natural exercise, and you won't do it.

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Speaker 2: So you're better to pay a bit more get an

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Speaker 2: electronic one. Often gyms have got great sales because they're

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Speaker 2: closing down, or you can get great deals on Facebook

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Speaker 2: marketplace because all the other people have bought them and

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Speaker 2: never use them and finally getting rid of them. But

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Speaker 2: it's less offensive in terms of space and energy, and

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Speaker 2: you can get a good workout in five ten minutes,

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Speaker 2: even just after a meal. So I think it's very

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Speaker 2: functional piece of equipment. Now, sure, if you've got room

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Speaker 2: and want to invest in a treadmill, but they're expensively

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Speaker 2: and good ones are huge. They take up a huge

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Speaker 2: amount of space and time. They don't fit in most

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Speaker 2: people's homes. But if you do have one or access

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Speaker 2: to one, because that's the other thing, if you live

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Speaker 2: in an apartment block or have access to a gym

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Speaker 2: through work, just go and walk on the treadmill. You

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Speaker 2: don't have to go and do a high intensity workout

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Speaker 2: for two hours. You can just walk for twenty thirty

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Speaker 2: minutes to get that movement in, and you can do

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Speaker 2: a work call on the phone, you can play your

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Speaker 2: favorite show and just get your movement.

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Speaker 3: So that may be a.

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Speaker 2: Strategy, but things like cross trainers and rowers, you just

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Speaker 2: can't do them. For long enough and they're boring. You

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Speaker 2: can't watch TV. Really, they occupy a huge amount of space.

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Speaker 2: You're not going to get as efficient a workouts. That's

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Speaker 2: my go to, which is hiring an exercise bike. Or

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Speaker 2: it may be time to take up a short term

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Speaker 2: gym membership, again where you haven't committed hundreds and hundreds

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Speaker 2: of dollars, but in which you can just go and

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Speaker 2: use the equipment briefly. Because a lot of us are

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Speaker 2: pre programmed to believe you have to do an hour

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Speaker 2: of high intensity exit decides to get the results, which

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Speaker 2: is not true.

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Speaker 3: You can go and do twenty minutes before you pick

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Speaker 3: up the kids on the way.

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Speaker 2: You can do ten to fifteen minutes after dinner just

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Speaker 2: to move and flush the gluepost through the bloodstream. But again,

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Speaker 2: doing it at more of a flexible gym membership might

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Speaker 2: be much more a reasonable option, so that if you

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Speaker 2: do have half an hour or Sunday, or you finish

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Speaker 2: work a bit early or whatever it is, it's accessible.

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Speaker 2: And that's why I have a gym membership, not because

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Speaker 2: I love the gym. For the last week, when it

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Speaker 2: has been raining a lot in Sydney, I've just been

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Speaker 2: going after dropping the kids. Rather than going up to

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Speaker 2: do a run outside the bush, I've just been going

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Speaker 2: and walking on the treadmill because then it gets my steps.

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Speaker 2: I do calls or some admin or Instagram while I'm

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Speaker 2: doing it, and it's just a functional reason. And I

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Speaker 2: think it costs me like twenty dollars a week. I

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Speaker 2: think it's like anytime, what are those ones? So I

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Speaker 2: want you to have that conversation with yourself, not you know,

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Speaker 2: what should I need to exercise more? How are you

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Speaker 2: going to ensure you exercise given temperature, weather and short

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Speaker 2: days for the next three to four months.

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Speaker 1: I'm certainly like you. And I've got a lovely client

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Speaker 1: at the moment downtown in Victoria and it's quite caught

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Speaker 1: down there and it's been raining quite a lot, and

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Speaker 1: she has taken up a gym membership about a month

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Speaker 1: ago and she's really enjoying herself. We got to start

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Speaker 1: up with a pet to start with, just to make

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Speaker 1: sure her form and the things that she's doing are correct.

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Speaker 1: You know, the last thing we want to do is

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Speaker 1: an injury. So she does a mix of some strength

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Speaker 1: training and then some walking on the treadmill, and she's

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Speaker 1: very likely going to do that till spring hits, because

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Speaker 1: it's only going to get cold, it's only going to

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Speaker 1: get darker, and that for her is very very easy

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Speaker 1: something that she can do, and she generally wakes up

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Speaker 1: and exercises at that time anyway. But like you said,

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Speaker 1: it is just a little bit more, you know, potentially

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Speaker 1: safer for some women to not be exercising in the dark.

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Speaker 1: But also it's a lot more comfortable when it's not

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Speaker 1: freezing cold and raining outside, So that is a great option.

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Speaker 1: Saying that you mentioned the treadmills, I had another client

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Speaker 1: who got one of those walking treadmills. She sent me

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Speaker 1: the link on Amazon and it was only like, oh,

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Speaker 1: I want to say, like six hundred dollars, Like I know,

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Speaker 1: this sounds like a lot of money, and I appreciate

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Speaker 1: it is, but in terms of treadmills, it's actually quite

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Speaker 1: an affordable type of treadmill. She puts her laptop up there,

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Speaker 1: she listens, like if she's got like a tea meeting

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Speaker 1: that she doesn't have to actively say too much on.

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Speaker 1: She pops her headphones in and just listens while she's

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Speaker 1: doing some steps on the treadmill. And if anyone calls

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Speaker 1: on it at ad comments she just kind of steps

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Speaker 1: to the side and you know, we'll talk and then

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Speaker 1: kind of gets back on again. She's not running, she's

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Speaker 1: not panting and sweating, but she's just actively getting some

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Speaker 1: steps up, which is really important at this time of year.

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Speaker 1: And I think Susie I mentioned once I got the

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Speaker 1: clearance from my OBI around that six to eight week

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Speaker 1: after I had Tilli, I actually hired an assault bike

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Speaker 1: offlines on AsSalt Bike. I think they also call them

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Speaker 1: air bikes. They're similar to stationary bikes, but they're just

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Speaker 1: I find them so much harder. They're insane, like the

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Speaker 1: because it's a full body, arm and a leg workout

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Speaker 1: at once, and then the bike I think they called

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Speaker 1: an air bike because they pump through the air. Just

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Speaker 1: the amount of effort is I think ten times harder

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Speaker 1: than a stationary bike. So if you have a large

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Speaker 1: amount of weight to lose and you're not someone that's

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Speaker 1: regularly into fitness, a stationary bike or just a statin

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Speaker 1: treadmill can be great. But if you are somebody with

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Speaker 1: quite a good level of fitness that just doesn't like

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Speaker 1: the cold or doesn't want to be out in the rain,

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Speaker 1: or doesn't you know enjoy exercising in winter. I think

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Speaker 1: you're not going to get too much benefit from a

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Speaker 1: stationary bike, if I'm being honest, I think you're probably

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Speaker 1: going to get a better benefit in terms of calorie burn, movement,

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Speaker 1: heart rate, increases, overall sort of metabolic benefits from using

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Speaker 1: something like an assault bike and starting off, Susie, I

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Speaker 1: would do thirty seconds, then have a minute and a

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Speaker 1: half off, thirty seconds on a minute and a half off.

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Speaker 1: I did ten minutes of that and I was wrecked.

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Speaker 1: My legs were like jelly like.

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Speaker 3: It was so hard.

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Speaker 1: And then as I got stronger and fitter and faster

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Speaker 1: and built up from there, I think I heard it

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Speaker 1: for a good few months. I was doing a minute

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Speaker 1: on a minute off for ten to fifteen minutes on

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Speaker 1: a really good day, twenty minutes, but not a lot

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Speaker 1: if the kids hadn't slept very well. And I remember

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Speaker 1: looking online and there were quite a few companies themselves

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Speaker 1: that hired them, but I remember I chose a guy

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Speaker 1: of Facebook marketplace, and he I think him and his

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Speaker 1: wife had brought a whole bunch of equipment in COVID

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Speaker 1: and they just didn't use it. Anymore and they were

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Speaker 1: traveling for work. So I rented his bike for I

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Speaker 1: honestly think it was like fifteen dollars a week or something,

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Speaker 1: and I think he charged me twenty bucks to drop

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Speaker 1: it off. He's like, you can come collect it for free,

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Speaker 1: and I was like, I don't have a trailer. So

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Speaker 1: he dropped it off. He like, carry it up with

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Speaker 1: my husband up into the you know, we put on

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Speaker 1: the pool deck. And it was great, Like it was wonderful,

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Speaker 1: and it was so cost effective. I didn't have to

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Speaker 1: leave the house. I could just do ten minutes. If

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Speaker 1: the kids resleep, I put the baby monitor next to me,

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Speaker 1: like I didn't have to go anywhere. It was a

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Speaker 1: really really effective way for me to train in those

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Speaker 1: early post part of months. It got my heart rate up.

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Speaker 1: I could go as easily or as hard as what

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Speaker 1: I wanted or you know, felt like on the day.

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Speaker 1: So I'm a massive fan of hiring equipment because I

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Speaker 1: think you're right. I think a lot of people are

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Speaker 1: put off by the expense of buying one of those

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Speaker 1: bikes out right, which can be well over one thousand dollars,

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Speaker 1: and how much are we really going to use it?

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Speaker 1: Like if you hire one and you're using it regularly

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Speaker 1: for three to six months, yes, then look into potentially

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Speaker 1: actually buying one and investing in one. But I think

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Speaker 1: the large majority office only really use them for you know,

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Speaker 1: a few months of the year, and at best, I

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Speaker 1: think you know the intentions there, but we actually don't

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Speaker 1: use it as much as what we think. And so

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Speaker 1: sometimes it's a little bit of a remotivation to have

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Speaker 1: the weekly subscription that you're paying because you see it

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Speaker 1: come out of your account and you think, oh, I

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Speaker 1: should be using that, almost like a gym membership, Whereas

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Speaker 1: if you buy outright, you kind of buy that right

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Speaker 1: to forget about it, and then the motivation's kind of

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Speaker 1: gone to be using that regularly. That's what I feel anyway.

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Speaker 2: Well, all I can say is that I saw that

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Speaker 2: assault and it looked like a piece of army equipment

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Speaker 2: and it.

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Speaker 3: Was like hardcore.

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Speaker 2: I was like a hard no on that, like, let

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Speaker 2: me and leanne trains like a machine people, and I

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Speaker 2: know that a lot of is listening and not at

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Speaker 2: that level, so don't listen to her.

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Speaker 3: It was like a brutal piece of equipment, like you

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Speaker 3: would just feel like you're dying going on that.

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Speaker 2: But when I would just to end this segment, I

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Speaker 2: think for women on their list of to do, exercise

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Speaker 2: just becomes another thing and at the end of the

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Speaker 2: day just we like we're all the same, just so

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Speaker 2: exhausted and thought of having to do something else is

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Speaker 2: just overwhelming. But the thing about having equipment in your

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Speaker 2: sort of private area almost is like a space for

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Speaker 2: you to just have a moment. And whether it's a

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Speaker 2: bike it ends up being a treadmill. If it is

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Speaker 2: at home, you don't lose any time because time is

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Speaker 2: our most precious asset, and sometimes getting to a gym park,

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Speaker 2: getting inside the door, getting changed, there's just twenty thirty

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Speaker 2: extra minutes we don't have.

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Speaker 3: Whereas if you have that equipment next to your bed.

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Speaker 2: Which is an overly romantic admittedly, or in your study,

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Speaker 2: you know, next to the second TV, it's just that

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Speaker 2: little space for you where you can pop your iPad

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Speaker 2: on watch one of your more indulgent shows that the

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Speaker 2: rest of the family you don't want to, the husband

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Speaker 2: won't watch, and it's just a good way of pulling

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Speaker 2: back some time for you. And if you can make

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Speaker 2: it not stressful and not push so it hurts. It's

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Speaker 2: more just gentle movement that you'll build fitness over time.

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Speaker 3: I think it's very.

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Speaker 2: Efficient because let's be honest, very few of us have

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Speaker 2: that time, energy, and even financially money necessarily to be

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Speaker 2: paying lots for private gym or pt So that's why

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Speaker 2: I'm a big fan of even just hiring a piece

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Speaker 2: of equipment and seeing if you can make it work

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Speaker 2: for you at home. So definitely something just to think about.

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Speaker 2: And yeah, feel free to let us know how you

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Speaker 2: go on our Instagram. We'd love to hear from you.

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Speaker 2: But yeah, it's not going to be enough to walk.

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Speaker 2: It's just too tricky with weather and temperature and even

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Speaker 2: safety for.

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Speaker 3: A lot of us at the moment.

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Speaker 2: All right, well we want to shock at in our

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Speaker 2: next segment is the importance of having protein through the day.

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Speaker 2: And I think this was an article that we found

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Speaker 2: on Chemist's Warehouse or one of the sites talking about

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Speaker 2: easy ways to boost your protein and take through the day.

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Speaker 2: And we thought that is really good topic because inevitably,

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Speaker 2: what I see again with busy women and clients is

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Speaker 2: that they have no issue getting perhaps their protein at

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Speaker 2: nighttime with a serve of fish or chicken meat, but

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Speaker 2: when you really break down their snacks and even their lunch,

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Speaker 2: I'm constantly giving feedback to clients wears your protein add

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Speaker 2: protein in the day, and so we thought it was

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Speaker 2: lent itself to first of all, not only the importance

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Speaker 2: of getting enough dietary protein, but the importance of it

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Speaker 2: having it regularly rather than all at once. Because, first

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Speaker 2: of all, particularly as women move through their late thirties

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Speaker 2: and forties, we know protein requirements increase, and we're learning

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Speaker 2: more about the importance of that because basically, as we

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Speaker 2: move through perimenopause and menopause, we become less efficient at

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Speaker 2: burning carbohydrate.

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Speaker 3: We're more likely to store fat round.

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Speaker 2: Amount of abdominal area, and one way to help pro

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Speaker 2: that gradual weight creep around the middle is to get

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Speaker 2: enough dietary protein. Because dietary protein, until you have enough,

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Speaker 2: your body will keep eating, and hence the importance of

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Speaker 2: having it right through the day.

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Speaker 3: It helps keep us full and satisfied.

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Speaker 2: It helps to regulate insulin levels and so very very

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Speaker 2: important to regulate also glucose levels throughout the day. You'll

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Speaker 2: notice straight away if you have twenty to thirty grams

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Speaker 2: of high quality protein at each of your meals and

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Speaker 2: even snacks that you crave a lot less through the day,

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Speaker 2: you're not having that sort of urge to keep snacking.

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Speaker 2: You feel much more in control of your energy, and

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Speaker 2: it's a very empowering feeling to not be constantly hungry

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Speaker 2: and searching for food. Whereas if you start the day,

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Speaker 2: say with a bowl of oats just made maybe with

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Speaker 2: some plain milk, grab fruit through the morning, and even

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Speaker 2: a soup at lunchtime at the moment and thinking you're

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Speaker 2: eating really healthy, that profile is grossly an adequate and

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Speaker 2: dietary protein. Whereas if you'd had, for example, a birch

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Speaker 2: and music bowl, maybe protein yoga or added protein powder,

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Speaker 2: if you've had say some cheese with your fruit, if

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Speaker 2: you've had a soup with some protein toe, your energy

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Speaker 2: will be so much better regulated because of that importance

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Speaker 2: of protein through the day. So we thought we would

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Speaker 2: just go through some dietary ways to get that no matter.

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Speaker 3: What your meal is.

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Speaker 2: So a few of the important I guess superfoods that

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Speaker 2: I turned to at each of the meals, certainly at

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Speaker 2: breakfast time if you're not having eggs. The couple of

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Speaker 2: key foods I always use is a protein based yogurt,

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Speaker 2: or if you don't enjoy protein based yogurt things like

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Speaker 2: your pro Shabani because of the distinct flavor, just add

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Speaker 2: some protein powder to your normal yogurt. So Leada and

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Speaker 2: I of course have our own protein designed by dietitians

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Speaker 2: Nourish Women's Blend and Nourish pre and Probiotic. Not wanting

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Speaker 2: to two hour on horn, but they are great tasting,

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Speaker 2: high quality proteins, and just a tablespoon added to your

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Speaker 2: favorite cereal or oat mix, we'll give you it extra

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Speaker 2: twenty grams of high quality protein, and that's going to

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Speaker 2: really help regulate your glucose through the morning. When it

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Speaker 2: comes to snacks, I'm either using small seves of cheese

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Speaker 2: like a baby bell, which is about twenty grams. Twenty

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Speaker 2: grams of cheese roughly, we'll give you about five grams

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Speaker 2: of protein. It's a bit on the low sides. Even

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Speaker 2: still isn't leanne really because we're wanting even snacks to

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Speaker 2: get to ten to twenty grams.

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Speaker 3: So cottage cheese.

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Speaker 2: Is why we like cottage cheese so much more because

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Speaker 2: you get so much more protein in it. So if

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Speaker 2: you like it, it's much much better on crackers. You

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Speaker 2: can always use your yogurt as a snack with some fruit.

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Speaker 3: What else you take over? Because I'm just rambling, I'll.

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Speaker 1: Just say, if you're not a fan of cottas cheese

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Speaker 1: as a viral, I think it's hot honey cottish shees

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Speaker 1: toast at the moment, just google hot honey cottage cheese toast.

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Speaker 1: Give it a whirl. Apparently it's amazing. I like cottas cheese,

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Speaker 1: so I'm like five stars from me. But I have

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Speaker 1: converted a couple of clients that aren't a big fan

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Speaker 1: of cottage shees. I have been getting them to mix

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Speaker 1: it a little bit of cottas shoes in with a

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Speaker 1: couple of eggs to make a bit of a higher

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Speaker 1: protein based scramble. That's a good idea as well. I

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Speaker 1: have had people suggest adding coottish shes to like a smoothie.

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Speaker 1: I'm a hard no on that. I just think it

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Speaker 1: throws off the taste.

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Speaker 3: It's not for me.

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Speaker 1: I'd much rather have a delicious protein like designed by

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Speaker 1: Dietihans in my smoothie. Some other good ideas from breakfast,

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Speaker 1: A baked be's on toast can be good. A bit

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Speaker 1: of smoke salmon with bit of cream cheese that can

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Speaker 1: be good convenience. Snack wires you can do like protein

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00:18:04,520 --> 00:18:06,359
Speaker 1: bars or balls. You can make your own kind of

437
00:18:06,400 --> 00:18:09,280
Speaker 1: energy balls, add some protein powder in. There are a

438
00:18:09,280 --> 00:18:12,000
Speaker 1: few ranges of like protein based I guess musely on

439
00:18:12,119 --> 00:18:14,760
Speaker 1: nut based bars on the market. Definitely read your labels.

440
00:18:14,920 --> 00:18:17,640
Speaker 1: They are what you would call a process food. But again,

441
00:18:17,680 --> 00:18:19,760
Speaker 1: I don't see it as an issue for my clients

442
00:18:19,800 --> 00:18:21,520
Speaker 1: when they're busy, they're on the run, it's not something

443
00:18:21,520 --> 00:18:23,400
Speaker 1: I get them to have every day. But if they're

444
00:18:23,440 --> 00:18:26,639
Speaker 1: traveling or they're you know, going transitting through airports that

445
00:18:26,720 --> 00:18:28,320
Speaker 1: sort of thing. For their work, I've always got them

446
00:18:28,320 --> 00:18:30,440
Speaker 1: to have some sort of protein bar or bite within

447
00:18:31,000 --> 00:18:33,800
Speaker 1: their handbag. And then in terms of how much protein

448
00:18:34,040 --> 00:18:37,560
Speaker 1: for the average healthy adult, about zero point eight to

449
00:18:37,680 --> 00:18:40,879
Speaker 1: one gram of protein per kila or body weight is

450
00:18:40,920 --> 00:18:43,879
Speaker 1: what we would call would be sort of the recommended

451
00:18:43,960 --> 00:18:46,720
Speaker 1: daily amount of protein. When the goal is fat loss,

452
00:18:46,760 --> 00:18:49,680
Speaker 1: Susie I tend to recommend about one point five grams

453
00:18:49,720 --> 00:18:51,760
Speaker 1: a day on average to my clients, and when the

454
00:18:51,800 --> 00:18:54,240
Speaker 1: goal is muscle gain, it can actually be up to

455
00:18:54,280 --> 00:18:57,240
Speaker 1: about two grams of protein a day. Now, the kicker

456
00:18:57,359 --> 00:18:59,439
Speaker 1: is a lot of people are aiming to gain muscle

457
00:18:59,480 --> 00:19:01,520
Speaker 1: and loose that at the same time. That is a

458
00:19:01,560 --> 00:19:03,520
Speaker 1: whole other segment that we could I could talk for

459
00:19:03,640 --> 00:19:05,560
Speaker 1: hours on that. How that's not a good idea, like

460
00:19:05,640 --> 00:19:07,680
Speaker 1: either go for fat loss or go for muscle gain.

461
00:19:07,960 --> 00:19:09,920
Speaker 1: But I feel like a lot of people who take

462
00:19:10,000 --> 00:19:13,000
Speaker 1: recommendations from their pets in terms of protein amounts. I

463
00:19:13,000 --> 00:19:15,840
Speaker 1: get so many messages from women zuzi saying my pds

464
00:19:15,840 --> 00:19:17,920
Speaker 1: recommending me to have one hundred and fifty one hundred

465
00:19:17,920 --> 00:19:20,120
Speaker 1: and eighty two hundred grams of protein a day. It's

466
00:19:20,160 --> 00:19:23,240
Speaker 1: far too much. So more protein is not better, but

467
00:19:23,320 --> 00:19:26,280
Speaker 1: it is important that you ensure you are getting a

468
00:19:26,320 --> 00:19:28,560
Speaker 1: regular speed of protein throughout the day. And if you're

469
00:19:28,600 --> 00:19:31,399
Speaker 1: plant based and you don't have you know animal based products.

470
00:19:31,400 --> 00:19:33,919
Speaker 1: We do know animal based products contain the highest amount

471
00:19:33,920 --> 00:19:37,719
Speaker 1: of what we call absorbable protein, so lean meats, chicken, fish,

472
00:19:37,880 --> 00:19:41,000
Speaker 1: as zuzi, bension, greg yogurt, cottage, cheese, or great ideas.

473
00:19:41,400 --> 00:19:43,560
Speaker 1: Plant based wise, we want to think about things like

474
00:19:43,640 --> 00:19:47,520
Speaker 1: tofu tempes, our beans and our legumes, our lentils, our chickpeas.

475
00:19:47,760 --> 00:19:50,000
Speaker 1: Quinoa has a small amount of plant based protein and

476
00:19:50,000 --> 00:19:52,199
Speaker 1: it so do our nuts and seeds that sort of thing,

477
00:19:52,240 --> 00:19:55,119
Speaker 1: but they're predominantly nuts and seeds are predominantly fats, although

478
00:19:55,160 --> 00:19:57,639
Speaker 1: they do have some plant based protein. Things like kinoa

479
00:19:57,720 --> 00:19:59,760
Speaker 1: or beans have a bit of carbohydrate in them as well,

480
00:20:00,000 --> 00:20:02,119
Speaker 1: which is not an issue at all. Even whole grains,

481
00:20:02,119 --> 00:20:04,040
Speaker 1: like when you have pasta, when you have rice, there's

482
00:20:04,040 --> 00:20:06,560
Speaker 1: a small amount of plant based protein in there as well,

483
00:20:06,720 --> 00:20:09,320
Speaker 1: but we wouldn't call that. You wouldn't just have a

484
00:20:09,359 --> 00:20:11,840
Speaker 1: stir fry with rice and say cool, I'm adding enough

485
00:20:11,880 --> 00:20:14,440
Speaker 1: protein to my meal. It's certainly not enough. We would

486
00:20:14,480 --> 00:20:17,119
Speaker 1: ideally want you to add some legumes or some tofus

487
00:20:17,200 --> 00:20:19,360
Speaker 1: or a sprinkle of nutritional yeas like so you can

488
00:20:19,359 --> 00:20:21,680
Speaker 1: get some of those little like soy protein nuggets. There's

489
00:20:21,680 --> 00:20:24,199
Speaker 1: a whole section of vegetarian based proteins. If you go

490
00:20:24,200 --> 00:20:26,600
Speaker 1: to the health food section of the supermarket, there's texted

491
00:20:26,720 --> 00:20:29,560
Speaker 1: vegetable protein. There's a whole range you know, quote unquote

492
00:20:29,640 --> 00:20:31,879
Speaker 1: nutmeats I think they're called. There's a whole range of

493
00:20:31,880 --> 00:20:33,840
Speaker 1: plant based proteins. If your goal is to live a

494
00:20:33,880 --> 00:20:36,280
Speaker 1: more plant based lifestyle, you just need to make sure

495
00:20:36,280 --> 00:20:39,440
Speaker 1: you are getting as an average, if you're plant based,

496
00:20:39,480 --> 00:20:41,879
Speaker 1: I would ideally want eight to twenty grams of protein

497
00:20:41,920 --> 00:20:43,639
Speaker 1: in your meal. So if you're buying something that's a

498
00:20:43,720 --> 00:20:46,600
Speaker 1: vegan paddy or a vegan hamburg or a vegan based nitsal,

499
00:20:46,960 --> 00:20:49,080
Speaker 1: really check the nutrition label to make sure it has

500
00:20:49,200 --> 00:20:50,960
Speaker 1: enough protein in there. If not, you might need to

501
00:20:51,000 --> 00:20:53,400
Speaker 1: pair it with something else just to boost the overall

502
00:20:53,400 --> 00:20:54,440
Speaker 1: protein in that meal.

503
00:20:55,080 --> 00:20:57,400
Speaker 2: And another couple that have come to mind, I love

504
00:20:57,560 --> 00:21:01,000
Speaker 2: the tuna kind of cracker SNAPPACKSI get, or if you

505
00:21:01,160 --> 00:21:04,040
Speaker 2: like tinned fish, things like smoked oysters and muscles on

506
00:21:04,119 --> 00:21:06,639
Speaker 2: wafer crackers in the afternoon can be a really tasty,

507
00:21:07,160 --> 00:21:08,320
Speaker 2: nutrient rich snap.

508
00:21:08,520 --> 00:21:10,520
Speaker 3: And we should also say that if you do.

509
00:21:10,440 --> 00:21:13,480
Speaker 2: Order designed by dietitians Nourish Protein, you get a free

510
00:21:13,520 --> 00:21:17,000
Speaker 2: protein ebook, and in that we've got our personal favorite

511
00:21:17,040 --> 00:21:20,960
Speaker 2: recipes for high protein protein balls protein pancakes, So have

512
00:21:21,000 --> 00:21:22,320
Speaker 2: a look at that if you're interested.

513
00:21:22,680 --> 00:21:23,320
Speaker 3: And then for all my.

514
00:21:23,320 --> 00:21:26,399
Speaker 2: Pery women listening, don't forget the Pery Plan, which is

515
00:21:26,440 --> 00:21:29,760
Speaker 2: a collection of information on higher protein diets, is available

516
00:21:29,800 --> 00:21:31,920
Speaker 2: on our website, the nutritioncouch dot com.

517
00:21:32,040 --> 00:21:32,359
Speaker 3: And then I.

518
00:21:32,400 --> 00:21:36,479
Speaker 2: Recently penned Peripan recipe, which is fifty new high protein

519
00:21:36,520 --> 00:21:39,080
Speaker 2: recipes for women, and that is available on my website

520
00:21:39,080 --> 00:21:41,520
Speaker 2: at Cityburrel dot com dot au. So we're certainly big

521
00:21:41,560 --> 00:21:44,200
Speaker 2: fans of protein and we've certainly got plenty of information

522
00:21:44,240 --> 00:21:47,639
Speaker 2: around it to keep your metabolic rate and body composition

523
00:21:47,760 --> 00:21:50,400
Speaker 2: on track as you move through your thirties, forties, fifties

524
00:21:50,400 --> 00:21:51,240
Speaker 2: and beyond.

525
00:21:51,640 --> 00:21:54,840
Speaker 3: All Right, Lenne soup, and there's definitely soup season. I

526
00:21:54,880 --> 00:21:55,560
Speaker 3: always find it.

527
00:21:55,480 --> 00:21:58,119
Speaker 2: Interesting because we sort of go along past Easter and

528
00:21:58,160 --> 00:22:01,280
Speaker 2: it's still quite warm weather and everyone's still having their salads,

529
00:22:01,280 --> 00:22:02,879
Speaker 2: and then it's like bang, something happens.

530
00:22:02,960 --> 00:22:05,680
Speaker 3: Everyone's like an US, no more salad. It's times of soup.

531
00:22:05,680 --> 00:22:08,240
Speaker 2: And I've noticed in the supermarket it was like decimated

532
00:22:08,280 --> 00:22:10,600
Speaker 2: this morning with all the soup section and there's a

533
00:22:10,640 --> 00:22:13,000
Speaker 2: lot of sales on So we've shifted to that now.

534
00:22:13,320 --> 00:22:15,639
Speaker 2: The first thing we will say is we are not

535
00:22:15,760 --> 00:22:20,760
Speaker 2: suggesting that supermarket pre made soups are better than homemade. Myself,

536
00:22:21,040 --> 00:22:23,879
Speaker 2: I don't buy pre made soup, so I like to

537
00:22:23,880 --> 00:22:24,600
Speaker 2: make my own soup.

538
00:22:24,640 --> 00:22:26,560
Speaker 3: I've got many recipes on Instagram.

539
00:22:27,160 --> 00:22:29,639
Speaker 2: But what I will say is that to make soup,

540
00:22:29,880 --> 00:22:32,359
Speaker 2: it takes a lot of time. It's actually quite expensive

541
00:22:32,480 --> 00:22:34,560
Speaker 2: particularly if you're making like a green soup to pay

542
00:22:34,600 --> 00:22:37,320
Speaker 2: for all those veggies, and not everyone has that time.

543
00:22:37,440 --> 00:22:40,200
Speaker 2: So I don't have any judgment myself. I like homemade soup,

544
00:22:40,240 --> 00:22:41,360
Speaker 2: and I have time often to do.

545
00:22:41,359 --> 00:22:42,520
Speaker 3: It, and I'm doing it for work.

546
00:22:42,800 --> 00:22:45,760
Speaker 2: But there are loads of supermarket soups that are actually

547
00:22:45,840 --> 00:22:48,320
Speaker 2: pretty good in every yarion. When I go and do

548
00:22:48,400 --> 00:22:51,600
Speaker 2: a review on supermarket soups, I'm shocked how good they're getting.

549
00:22:51,760 --> 00:22:54,080
Speaker 3: Like they're literally it's hard pressed.

550
00:22:53,760 --> 00:22:56,760
Speaker 2: To justify sometimes making homemade when you see how cost

551
00:22:56,800 --> 00:22:59,159
Speaker 2: effective and tasty and clean some of those are. So

552
00:22:59,200 --> 00:23:01,159
Speaker 2: we wanted to share with you one of our favorites today,

553
00:23:01,600 --> 00:23:03,080
Speaker 2: and this is a brand that's been around for a

554
00:23:03,080 --> 00:23:05,720
Speaker 2: really long time. We're going to talk about the Potango

555
00:23:05,840 --> 00:23:08,600
Speaker 2: Chicken and Vegetable. And every time I look at them,

556
00:23:08,680 --> 00:23:10,600
Speaker 2: they just get better and better. And all of them

557
00:23:10,600 --> 00:23:12,520
Speaker 2: are great. They're in the fresh section of both woolies

558
00:23:12,560 --> 00:23:15,680
Speaker 2: and coals, But for me, this Potango free range chicken

559
00:23:15,680 --> 00:23:19,480
Speaker 2: and vegetable is just a standout nutritionally, it's five hundred

560
00:23:19,520 --> 00:23:22,120
Speaker 2: grams now I think it retails for about five dollars.

561
00:23:22,240 --> 00:23:25,240
Speaker 2: It's about two fifty per serve, which is incredibly cost effective.

562
00:23:25,280 --> 00:23:28,600
Speaker 2: When you're thinking how much we spend on lunch out

563
00:23:28,800 --> 00:23:31,040
Speaker 2: like this, how can you go past this? When I

564
00:23:31,080 --> 00:23:33,520
Speaker 2: look at the ingredient list, it's forty six percent free

565
00:23:33,600 --> 00:23:36,960
Speaker 2: range chicken stock, which is water, chicken bones, carrot, onion, herbs, spice,

566
00:23:37,440 --> 00:23:40,360
Speaker 2: and then forty five percent vegetable potato at seventeen, which

567
00:23:40,400 --> 00:23:42,840
Speaker 2: is pretty good because sometimes you will. Sea swoops are

568
00:23:42,880 --> 00:23:46,639
Speaker 2: filled with potato, carrot, twelve corn, seven onion, sweet potato,

569
00:23:46,640 --> 00:23:50,600
Speaker 2: three peas and garlic, water, free range chicken at five percent, salt,

570
00:23:50,600 --> 00:23:54,359
Speaker 2: corn starch, white wine, thyme, per pre car sunflower oil,

571
00:23:54,359 --> 00:23:54,959
Speaker 2: but pepper.

572
00:23:55,400 --> 00:23:57,440
Speaker 3: It is as clean as clean can be.

573
00:23:57,680 --> 00:23:59,560
Speaker 2: It's three and a half hell of stars, which just

574
00:23:59,600 --> 00:24:02,640
Speaker 2: makes them again of the Health Star rating system, just quietly.

575
00:24:02,440 --> 00:24:05,280
Speaker 3: Because of the sodium. All right, It's actually pretty good

576
00:24:05,320 --> 00:24:06,000
Speaker 3: though for a soup.

577
00:24:06,160 --> 00:24:08,679
Speaker 2: So the protein perserve there's two steps per pack is

578
00:24:08,680 --> 00:24:10,560
Speaker 2: four point three. It's not overly high in protein, but

579
00:24:10,560 --> 00:24:12,800
Speaker 2: that's okay because the soup generally isn't acting as a

580
00:24:12,840 --> 00:24:13,600
Speaker 2: protein source.

581
00:24:13,920 --> 00:24:15,240
Speaker 3: But we'll talk about that in a minute.

582
00:24:15,400 --> 00:24:18,000
Speaker 2: Thirteen grams are carbohydrate and only three point three grams

583
00:24:18,000 --> 00:24:19,080
Speaker 2: of sugars, none.

584
00:24:18,840 --> 00:24:21,679
Speaker 3: Of which are added because a lot of soups do.

585
00:24:21,920 --> 00:24:24,080
Speaker 2: And I just checked out the Wooly Fresh soups this

586
00:24:24,119 --> 00:24:26,480
Speaker 2: morning and a lot of them have added sugar. Now,

587
00:24:26,520 --> 00:24:29,040
Speaker 2: I would never add sugar to soup, so it frustrates

588
00:24:29,119 --> 00:24:31,000
Speaker 2: me when pre made soups have it added. It shouldn't

589
00:24:31,000 --> 00:24:32,800
Speaker 2: for a good quality one. So this has got no

590
00:24:32,920 --> 00:24:35,920
Speaker 2: added sugar. Two point three grams of dietary fiber, which

591
00:24:35,960 --> 00:24:38,639
Speaker 2: is pretty good. It's five hundred and thirty milligrams of

592
00:24:38,720 --> 00:24:41,399
Speaker 2: thirtium perserve, which isn't low, but you won't get a

593
00:24:41,400 --> 00:24:44,880
Speaker 2: low soup like everyone's all hoitty about soups containing salt.

594
00:24:45,040 --> 00:24:47,720
Speaker 2: Imagine how much you put into season at home. So

595
00:24:48,280 --> 00:24:51,160
Speaker 2: for me, if it's under six eight hundred, it's pretty good.

596
00:24:51,200 --> 00:24:53,240
Speaker 2: It can always be lower, but I trust me, if

597
00:24:53,240 --> 00:24:54,760
Speaker 2: it's too low, you won't eat it.

598
00:24:54,760 --> 00:24:55,840
Speaker 3: It just won't taste good.

599
00:24:56,320 --> 00:24:59,159
Speaker 2: And if you wanted to increase the protein content to

600
00:24:59,200 --> 00:25:00,879
Speaker 2: make this a meal, all you would have to do

601
00:25:01,040 --> 00:25:03,120
Speaker 2: is ads and chicken breast to it when you heat

602
00:25:03,119 --> 00:25:05,000
Speaker 2: it up, and you have this with a slice of

603
00:25:05,040 --> 00:25:07,080
Speaker 2: berg and swee leean or a slice of protein toast,

604
00:25:07,119 --> 00:25:08,720
Speaker 2: and you've got a beautiful meal.

605
00:25:09,320 --> 00:25:10,800
Speaker 3: I can't fault this soup.

606
00:25:10,960 --> 00:25:12,560
Speaker 2: I just think it's ten out of ten for me,

607
00:25:12,760 --> 00:25:14,520
Speaker 2: and the fact it gets three and a half hell stars.

608
00:25:14,520 --> 00:25:16,680
Speaker 2: I'm like, really like, this is as clean as clean

609
00:25:16,720 --> 00:25:18,480
Speaker 2: can be. What do you think, Leoni?

610
00:25:18,480 --> 00:25:19,440
Speaker 3: You like it? Yeah?

611
00:25:19,480 --> 00:25:22,040
Speaker 1: The ingredient list is great. I've always liked the Potango

612
00:25:22,080 --> 00:25:25,160
Speaker 1: brand in terms of soup, gluten free, perfect, brass selected

613
00:25:25,480 --> 00:25:28,120
Speaker 1: you know, people with sealate disease. It's three serves of vegetable,

614
00:25:28,160 --> 00:25:30,000
Speaker 1: which is is great, like we see a bulk of

615
00:25:30,080 --> 00:25:32,600
Speaker 1: vegetables on that ingredient list. I really like it. I

616
00:25:32,640 --> 00:25:34,760
Speaker 1: do personally think it's too low calorie for a meal,

617
00:25:34,800 --> 00:25:36,359
Speaker 1: so like you said, I would be adding a handful

618
00:25:36,400 --> 00:25:38,920
Speaker 1: of chicken a handful of frozen broccoli just to bulk it.

619
00:25:38,960 --> 00:25:40,920
Speaker 1: Add a little bit and a nice slice of protein taste,

620
00:25:41,000 --> 00:25:42,879
Speaker 1: or a beautiful slice of soil in bread, just like

621
00:25:42,920 --> 00:25:45,159
Speaker 1: you mentioned, just to round out that meal. Like if

622
00:25:45,160 --> 00:25:46,800
Speaker 1: I it this, I'd be hungry, get in and out,

623
00:25:46,800 --> 00:25:49,800
Speaker 1: particularly because I'm breastfeeding and exercising. But I do love

624
00:25:49,840 --> 00:25:52,280
Speaker 1: the fact that it's packed with veggies. The ingredientless is

625
00:25:52,440 --> 00:25:55,760
Speaker 1: very clean. There's no extra additives or preservatives or anything

626
00:25:55,800 --> 00:25:57,520
Speaker 1: like that. That we don't want in there, just good

627
00:25:57,600 --> 00:25:59,919
Speaker 1: quality stuff. It is made in New Zealand, not astray,

628
00:26:00,040 --> 00:26:01,840
Speaker 1: but that's okay. We can support our friends across the

629
00:26:01,840 --> 00:26:04,159
Speaker 1: way there. And it is a nice fresh soup as well.

630
00:26:04,200 --> 00:26:05,560
Speaker 1: I get a lot of clients to say, I'm happy

631
00:26:05,600 --> 00:26:07,000
Speaker 1: to buy, you know, a bit of a pre made soup,

632
00:26:07,080 --> 00:26:09,439
Speaker 1: but I prefer a fresh one over like one you

633
00:26:09,480 --> 00:26:12,040
Speaker 1: know in the supermarket shop section. So I'm a big

634
00:26:12,080 --> 00:26:14,040
Speaker 1: fan of this as well. I just think be mindful

635
00:26:14,080 --> 00:26:15,480
Speaker 1: to round it out. You know, you can add a

636
00:26:15,480 --> 00:26:17,720
Speaker 1: bit of brown rice to this and I don't know,

637
00:26:17,760 --> 00:26:21,080
Speaker 1: some leftover pork or something, yeah, something like that. Just

638
00:26:21,080 --> 00:26:22,600
Speaker 1: bulk it out with a little bit. Like carbs are

639
00:26:22,680 --> 00:26:25,200
Speaker 1: very low, like thirteen grams of carbohydrate, we would ideally

640
00:26:25,240 --> 00:26:26,560
Speaker 1: want that a little bit high, so a bit of

641
00:26:26,560 --> 00:26:29,080
Speaker 1: extra vege, bit of extra protein and some sort of

642
00:26:29,080 --> 00:26:31,480
Speaker 1: carbohydrate with it. You could have this and then you know,

643
00:26:31,480 --> 00:26:33,639
Speaker 1: a cup of fruit or something afterwards if you wanted,

644
00:26:33,840 --> 00:26:35,359
Speaker 1: or you know, you could have a bit of a

645
00:26:35,440 --> 00:26:38,440
Speaker 1: yopro afterwards, if that's what you wanted, a higher protein yogurt.

646
00:26:38,600 --> 00:26:40,560
Speaker 1: But I do think this is a great base to

647
00:26:40,680 --> 00:26:43,320
Speaker 1: start a meal off with. And like you said, the sodium,

648
00:26:43,359 --> 00:26:45,920
Speaker 1: it's high. So if you had issues with blood pressure

649
00:26:46,000 --> 00:26:47,760
Speaker 1: or for some reason needed to limit the salt in

650
00:26:47,800 --> 00:26:49,439
Speaker 1: your diet, you'd want to be a little bit wary.

651
00:26:49,680 --> 00:26:51,879
Speaker 1: But for the average healthy human, you know, we're not

652
00:26:51,920 --> 00:26:53,760
Speaker 1: going to be recommending that you eat this every day.

653
00:26:54,119 --> 00:26:56,200
Speaker 1: A couple of times a week would be absolutely okay.

654
00:26:56,680 --> 00:26:59,959
Speaker 2: You won't find many supermarket soups lower than that sodium wae.

655
00:27:00,240 --> 00:27:02,119
Speaker 2: It's just what's required to get it to a taste

656
00:27:02,160 --> 00:27:04,760
Speaker 2: that's not bar And as I said, at home, you

657
00:27:04,800 --> 00:27:07,439
Speaker 2: season with salt, everyone's so hoiughty. But any stock that

658
00:27:07,480 --> 00:27:09,600
Speaker 2: you use is salt based, so it's going to be

659
00:27:09,600 --> 00:27:12,040
Speaker 2: hard to get soup low. Because don't forget that when

660
00:27:12,080 --> 00:27:15,320
Speaker 2: it comes to sodium intake, it's a heavily buffet effect

661
00:27:15,480 --> 00:27:17,639
Speaker 2: with potassium, which comes from vegetable so one of the

662
00:27:17,720 --> 00:27:20,720
Speaker 2: benefits is heavy vegetable based SIPs like this are giving

663
00:27:20,760 --> 00:27:22,600
Speaker 2: you a lot of potassium, so the salt is actually

664
00:27:22,680 --> 00:27:24,960
Speaker 2: less relevant unless you're very salt density, even have high

665
00:27:24,960 --> 00:27:27,760
Speaker 2: blood pressure, which should be proactively avoiding some of those

666
00:27:27,800 --> 00:27:28,520
Speaker 2: pre made soups.

667
00:27:28,560 --> 00:27:30,080
Speaker 3: Anyway, you are right, it is.

668
00:27:30,119 --> 00:27:32,359
Speaker 2: Low calorie and low carbs, so it would be a

669
00:27:32,480 --> 00:27:34,439
Speaker 2: very light dinner if you've had a big day of eating,

670
00:27:34,920 --> 00:27:36,520
Speaker 2: or like you said, I like that idea of having

671
00:27:36,520 --> 00:27:38,560
Speaker 2: it not with bread so much at night, but I

672
00:27:38,600 --> 00:27:40,800
Speaker 2: think like a yo pro will give you that bulk

673
00:27:40,840 --> 00:27:42,960
Speaker 2: factor or particular if you add extra veggies or chicken

674
00:27:43,000 --> 00:27:45,000
Speaker 2: to it. But yeah, top match for me. I think

675
00:27:45,000 --> 00:27:47,119
Speaker 2: it's really good and it's probably I'm sure they've improved

676
00:27:47,119 --> 00:27:49,280
Speaker 2: those formulations. They weren't as good last year. I'm sure,

677
00:27:49,359 --> 00:27:52,280
Speaker 2: so well done, potendo. The more the products like that

678
00:27:52,320 --> 00:27:54,639
Speaker 2: we have in the supermarket, the better to make healthy easy,

679
00:27:54,840 --> 00:27:59,440
Speaker 2: affordable and are tasting wonderful. So to wraps up the enne,

680
00:27:59,440 --> 00:28:01,440
Speaker 2: I'm going to do this section even though it's technically

681
00:28:01,440 --> 00:28:04,320
Speaker 2: yours because it's a listener question that came through on

682
00:28:04,359 --> 00:28:06,959
Speaker 2: it and start a perhaps chocolate milk and is it

683
00:28:06,960 --> 00:28:07,760
Speaker 2: actually healthy?

684
00:28:07,880 --> 00:28:09,240
Speaker 3: And I thought we hadn't talked about it.

685
00:28:09,160 --> 00:28:11,200
Speaker 2: And I thought it was quite an interesting topic because

686
00:28:11,280 --> 00:28:15,159
Speaker 2: certainly in sports situation circles, chocolate milk is often referred

687
00:28:15,200 --> 00:28:17,840
Speaker 2: to as a very smart recovery drink for particularly indurance

688
00:28:17,880 --> 00:28:20,320
Speaker 2: type athletes who might be doing running training because a

689
00:28:20,359 --> 00:28:22,359
Speaker 2: few years ago there was some research to show that

690
00:28:22,480 --> 00:28:25,719
Speaker 2: it promoted muscle recovery, just as good as almost supplements,

691
00:28:26,119 --> 00:28:28,359
Speaker 2: but of course it's a more cost effective option than

692
00:28:28,400 --> 00:28:31,359
Speaker 2: say protein powders in athletes because chocolate milk is just

693
00:28:31,400 --> 00:28:34,920
Speaker 2: basically dairy, so some protein coming naturally from milk with

694
00:28:35,000 --> 00:28:37,040
Speaker 2: some sugar added, so it's sort of a perfect mix

695
00:28:37,080 --> 00:28:37,960
Speaker 2: of carbon protein.

696
00:28:38,680 --> 00:28:40,680
Speaker 3: So it's a bit controversial chocolate milk.

697
00:28:40,720 --> 00:28:43,760
Speaker 2: I actually give my kids chocolate milk for breakfast every day,

698
00:28:44,320 --> 00:28:45,960
Speaker 2: and it's not a one I make.

699
00:28:46,080 --> 00:28:47,920
Speaker 3: It's actually got added sugar in it.

700
00:28:48,600 --> 00:28:52,480
Speaker 2: And the reason I do it is that my kids

701
00:28:52,720 --> 00:28:56,800
Speaker 2: were not great milk drinkers. And also it's a long story,

702
00:28:56,800 --> 00:28:59,120
Speaker 2: but when they were very little and had to get

703
00:28:59,160 --> 00:29:00,840
Speaker 2: to preschool early.

704
00:29:00,320 --> 00:29:02,000
Speaker 3: I didn't have a lot of time in the morning.

705
00:29:02,040 --> 00:29:04,200
Speaker 2: I had to leave, like at seven seven thirty, so

706
00:29:04,280 --> 00:29:05,600
Speaker 2: I just used to give them that was quick and

707
00:29:05,640 --> 00:29:09,280
Speaker 2: easy basically, And to be honest, I've just continued it

708
00:29:09,480 --> 00:29:12,960
Speaker 2: because rather than having disgusting cereal bowls to clean later

709
00:29:13,120 --> 00:29:14,480
Speaker 2: or having to get up in my eggs we still

710
00:29:14,480 --> 00:29:16,520
Speaker 2: have to leave quite early, I've always just given them

711
00:29:16,520 --> 00:29:18,760
Speaker 2: a chocolate milk and they don't have a lot of

712
00:29:18,800 --> 00:29:21,920
Speaker 2: other dairy doesn't have added sugar, yes, but.

713
00:29:21,800 --> 00:29:24,320
Speaker 3: My rationalite is overall nutritionally, i'd.

714
00:29:24,160 --> 00:29:26,760
Speaker 2: Rather they have the milk because it's really important time

715
00:29:26,800 --> 00:29:27,360
Speaker 2: for their bones.

716
00:29:27,400 --> 00:29:29,240
Speaker 3: For me, so I'm sort of a bit biased.

717
00:29:28,960 --> 00:29:31,120
Speaker 2: That I think there's actually nothing overly wrong with it,

718
00:29:31,680 --> 00:29:34,240
Speaker 2: and I think that it's a hundred times better than

719
00:29:34,280 --> 00:29:38,040
Speaker 2: other sweet drinks like fruit juice cordial soft drink now

720
00:29:38,040 --> 00:29:40,160
Speaker 2: as kids get older, so my boys never asked for

721
00:29:40,200 --> 00:29:42,040
Speaker 2: that because they get their chocolate milk in the morning

722
00:29:42,040 --> 00:29:44,760
Speaker 2: and they know they've how to serve with calcium. But

723
00:29:45,360 --> 00:29:48,280
Speaker 2: generally speaking, it does have added sugar. You know, it's

724
00:29:48,280 --> 00:29:51,000
Speaker 2: got up to sort of seventeen twenty grams per to

725
00:29:51,200 --> 00:29:54,640
Speaker 2: two hundred and fifty more containers, so not insignificant. So

726
00:29:54,800 --> 00:29:57,600
Speaker 2: I think you've got to be mindful that for most adults,

727
00:29:57,640 --> 00:29:59,960
Speaker 2: we certainly don't need it, and if you're a gym,

728
00:30:00,600 --> 00:30:03,040
Speaker 2: you don't need it for recovery. Like the only people

729
00:30:03,120 --> 00:30:05,680
Speaker 2: I would suggest use a product like that for recovery

730
00:30:06,080 --> 00:30:09,240
Speaker 2: would be quite high level athletes like rugby league players,

731
00:30:09,280 --> 00:30:13,000
Speaker 2: basketball players, teenage boys who have really high energy demands.

732
00:30:13,560 --> 00:30:15,520
Speaker 2: So the average person, it is a source of added

733
00:30:15,520 --> 00:30:17,320
Speaker 2: sugar in the diet which most of us don't need.

734
00:30:17,480 --> 00:30:20,280
Speaker 2: Given the recommendation is for twenty five grams of aded

735
00:30:20,360 --> 00:30:22,880
Speaker 2: sugars or less each day from the World Health Organization.

736
00:30:23,440 --> 00:30:25,120
Speaker 3: That's going to give you at least half of that

737
00:30:25,200 --> 00:30:25,760
Speaker 3: in one hit.

738
00:30:26,120 --> 00:30:29,160
Speaker 2: So it's more specific food I would use with specific

739
00:30:29,200 --> 00:30:33,320
Speaker 2: groups like athletes, teenagers who have ig energy demands, or

740
00:30:33,600 --> 00:30:35,600
Speaker 2: to me like to have that as a quick and

741
00:30:35,640 --> 00:30:37,560
Speaker 2: easy breakfast on the go with a bit apple. It's

742
00:30:37,600 --> 00:30:40,120
Speaker 2: no issue. But that's obviously me as a dietician. With

743
00:30:40,200 --> 00:30:42,800
Speaker 2: my own kid's diet, it's a little bit different. But

744
00:30:43,240 --> 00:30:45,600
Speaker 2: the other thing I want to talk about was there

745
00:30:45,680 --> 00:30:47,840
Speaker 2: was recently a product and I think we even reviewed

746
00:30:47,840 --> 00:30:50,440
Speaker 2: it on the podcast where there was a chocolate milk

747
00:30:50,440 --> 00:30:52,440
Speaker 2: in supermarket with no added sugar.

748
00:30:52,280 --> 00:30:53,280
Speaker 1: Mmm bronze dairy.

749
00:30:53,720 --> 00:30:56,720
Speaker 2: But the trouble is didn't taste very good, yeah, because

750
00:30:56,720 --> 00:30:59,920
Speaker 2: there's no aded sugar. So I bought it because I thought,

751
00:31:00,080 --> 00:31:03,400
Speaker 2: oh great, I'll swap the kids over from the little devondale.

752
00:31:03,600 --> 00:31:06,080
Speaker 2: I think it's like one very small, like two hundred

753
00:31:06,080 --> 00:31:08,240
Speaker 2: mimile less that I buy it cost to go in bold.

754
00:31:08,920 --> 00:31:10,120
Speaker 2: I'll swap my kids.

755
00:31:09,840 --> 00:31:13,280
Speaker 3: Over from that to the no added sugar. But they

756
00:31:13,280 --> 00:31:16,360
Speaker 3: wouldn't drink it. So that's the issue.

757
00:31:16,400 --> 00:31:18,000
Speaker 2: As soon as you take some of the sugar out,

758
00:31:18,040 --> 00:31:20,600
Speaker 2: foods aren't always palatable, and so there's what's ideal in

759
00:31:20,720 --> 00:31:24,800
Speaker 2: nutrition versus what people will consume. So is it better

760
00:31:24,880 --> 00:31:26,840
Speaker 2: to have a glass of milk with a spoon of Milo?

761
00:31:27,040 --> 00:31:30,200
Speaker 2: It's the same thing. Milo's added sugar. You know, it's

762
00:31:30,240 --> 00:31:33,160
Speaker 2: got some nutrients added, but it's still added sugar. It's

763
00:31:33,200 --> 00:31:35,800
Speaker 2: more cost effective to have milk, long life milk with

764
00:31:35,840 --> 00:31:39,760
Speaker 2: a spoon of Milo, And definitely it's probably nutritionally slightly better,

765
00:31:40,240 --> 00:31:42,040
Speaker 2: and you can get a lower sugar Milo, but you're

766
00:31:42,040 --> 00:31:43,200
Speaker 2: splitting hairs.

767
00:31:42,880 --> 00:31:44,680
Speaker 3: Between probably a few grams here and there.

768
00:31:45,360 --> 00:31:47,800
Speaker 2: So I think that in a place of a balanced

769
00:31:47,880 --> 00:31:51,080
Speaker 2: diet for children it can be used, but certainly.

770
00:31:50,760 --> 00:31:52,680
Speaker 3: Not a product I ever used with adults, only if

771
00:31:52,680 --> 00:31:53,360
Speaker 3: they're athletes.

772
00:31:53,920 --> 00:31:56,040
Speaker 1: Yeah, I must have never in my entire career written

773
00:31:56,080 --> 00:31:58,840
Speaker 1: chocolate milk into a client's milk plant. I predominantly work

774
00:31:58,840 --> 00:32:01,800
Speaker 1: with women to lose weight. But there is some research

775
00:32:01,880 --> 00:32:03,640
Speaker 1: out there, and I think this listener question it's a

776
00:32:03,640 --> 00:32:06,200
Speaker 1: good one because there is some research, particularly as you mentioned,

777
00:32:06,200 --> 00:32:08,240
Speaker 1: from a sports nutrition perspective. I just pulled up the

778
00:32:08,240 --> 00:32:12,280
Speaker 1: study it's a post exercise recovery beverage for endurance sports.

779
00:32:12,920 --> 00:32:16,320
Speaker 1: That's the key endurance sports. It's not a five k run.

780
00:32:16,400 --> 00:32:18,760
Speaker 1: It's not going there do your ten minute treadmill walk.

781
00:32:18,880 --> 00:32:21,760
Speaker 1: It's an endurance sport. If you run marathons, if you're

782
00:32:21,800 --> 00:32:26,040
Speaker 1: a triathlete, if you're doing ultra endurance, you know, walks

783
00:32:26,040 --> 00:32:28,960
Speaker 1: through the forest that last three days. Chocolate milk is

784
00:32:29,000 --> 00:32:31,200
Speaker 1: the prime you know, drink of choice for you getting

785
00:32:31,200 --> 00:32:34,160
Speaker 1: the sugars, you're getting the protein. Basically, they are saying

786
00:32:34,160 --> 00:32:36,640
Speaker 1: it has a good carver hydrate to protein ratio. It's

787
00:32:36,640 --> 00:32:39,280
Speaker 1: a forest to one. They actually in the research recommend

788
00:32:39,400 --> 00:32:41,680
Speaker 1: low fat chocolate milk. We actually don't want too much

789
00:32:41,760 --> 00:32:45,480
Speaker 1: fat as a post recovery option. We predominantly just want

790
00:32:45,520 --> 00:32:48,600
Speaker 1: carbohydrates in protein in that forest to one ratio. So

791
00:32:48,600 --> 00:32:51,960
Speaker 1: they're saying any sort of commercially you know, occurring chocolate

792
00:32:52,000 --> 00:32:54,320
Speaker 1: milk like something you'd find and the souper market is fine.

793
00:32:54,680 --> 00:32:57,880
Speaker 1: You want to consume it essentially about one to one

794
00:32:57,920 --> 00:33:02,320
Speaker 1: point five grams of it per Kiler Graham immediately after

795
00:33:02,440 --> 00:33:05,760
Speaker 1: exercise and again it to our post exercise mark. And

796
00:33:05,800 --> 00:33:08,360
Speaker 1: this appears to be very optimal in terms of exercise

797
00:33:08,400 --> 00:33:11,880
Speaker 1: recovery and do help minimize basically muscle damage. So this

798
00:33:11,920 --> 00:33:15,160
Speaker 1: study was back in twenty twelve, when I don't really

799
00:33:15,160 --> 00:33:17,040
Speaker 1: think the research has changed since then. I do know

800
00:33:17,080 --> 00:33:19,120
Speaker 1: a lot of friends at are sports scientitians who continue

801
00:33:19,120 --> 00:33:21,800
Speaker 1: to recommend chocolate milk. But the kicker in this article

802
00:33:21,880 --> 00:33:24,920
Speaker 1: is that is for endurance based athletes or what we

803
00:33:24,960 --> 00:33:27,320
Speaker 1: would call weekend warriors, those who are very serious about

804
00:33:27,360 --> 00:33:29,640
Speaker 1: their exercise. If you just take up weight training and

805
00:33:29,680 --> 00:33:31,680
Speaker 1: you're doing two sessions with your PT a week and

806
00:33:31,680 --> 00:33:33,840
Speaker 1: the goal is fat loss, I would definitely not be

807
00:33:33,920 --> 00:33:36,560
Speaker 1: recommending chocolate milk few I think, you know, a glass

808
00:33:36,600 --> 00:33:38,240
Speaker 1: of a glass of milk or a glass of skim

809
00:33:38,280 --> 00:33:40,560
Speaker 1: milk is absolutely fine, but there's no reason that you

810
00:33:40,600 --> 00:33:42,920
Speaker 1: need to add added sugars to your milk. So I

811
00:33:42,920 --> 00:33:45,600
Speaker 1: think for the average adult that listened to the podcast

812
00:33:45,640 --> 00:33:47,840
Speaker 1: that we've surveyed over a thousand of our listeners, Susie,

813
00:33:47,840 --> 00:33:49,560
Speaker 1: they want weight loss. Like I think it was over

814
00:33:49,640 --> 00:33:52,440
Speaker 1: ninety percent of our women listening want weight loss. Chocolate

815
00:33:52,440 --> 00:33:54,400
Speaker 1: milk is not something that we would recommend here on

816
00:33:54,400 --> 00:33:56,040
Speaker 1: the Nutrition Couch for your goals.

817
00:33:56,560 --> 00:33:59,360
Speaker 2: No, I would say though for me, for children, it's

818
00:33:59,520 --> 00:34:03,880
Speaker 2: preferred to soft drink and juice because there's a lot

819
00:34:04,000 --> 00:34:05,920
Speaker 2: of you know, just being around kids that age.

820
00:34:05,920 --> 00:34:08,400
Speaker 3: Now, I can't tell you how often they consume.

821
00:34:08,040 --> 00:34:10,880
Speaker 2: It, whether you're out at the club in a group situation.

822
00:34:11,239 --> 00:34:13,600
Speaker 2: And if I had to choose as like a treat

823
00:34:13,760 --> 00:34:16,600
Speaker 2: or something more indulgent, I would give it one hundred

824
00:34:16,600 --> 00:34:19,359
Speaker 2: times instead of juice or soft drink, because at least

825
00:34:19,360 --> 00:34:21,760
Speaker 2: they're getting some calciums and magnesium, and you can certainly

826
00:34:21,800 --> 00:34:23,319
Speaker 2: find options that are lighter if.

827
00:34:23,239 --> 00:34:24,480
Speaker 3: You look at the label. So take a.

828
00:34:24,400 --> 00:34:28,160
Speaker 1: Look, all right, Susie, thank you for that. That brings

829
00:34:28,200 --> 00:34:31,279
Speaker 1: us to the end of another episode of the Nutrition Couch. Now,

830
00:34:31,360 --> 00:34:33,560
Speaker 1: if your diet is lacking in a little bit of protein,

831
00:34:33,600 --> 00:34:37,520
Speaker 1: don't forget to check out our scientifically formulated protein range

832
00:34:37,520 --> 00:34:40,440
Speaker 1: at designed Bydietitians dot Com, and as Zusie mentioned, you

833
00:34:40,480 --> 00:34:42,719
Speaker 1: get our free mini protein ebook with a couple of

834
00:34:42,800 --> 00:34:45,760
Speaker 1: recipes in there as well, which will be automatically emailed

835
00:34:45,760 --> 00:34:48,200
Speaker 1: to you after you place your order. So thank you

836
00:34:48,239 --> 00:34:50,640
Speaker 1: for listening to the episode, and we can't wait to

837
00:34:50,800 --> 00:34:52,960
Speaker 1: catch you in next week's episode as well.

838
00:34:53,239 --> 00:35:03,839
Speaker 3: Have a great week.