Speaker 1: As a temperature start to drop. Have you noticed any
Speaker 1: changes in your exercise habits over the past few weeks.
Speaker 1: Both Susie and I have noticed that our clients are
Speaker 1: moving a whole lot less. So today we're going to
Speaker 1: share our best tips and tricks on ways to keep
Speaker 1: your exercise on track no matter what the weather is doing. Hi,
Speaker 1: I'm leanne Ward and I'm Tizzy Borrow, and together we
Speaker 1: bring you The Nutrition Couch, the weekly podcast that gives
Speaker 1: you up to date on everything that you need to
Speaker 1: know in the world of nutrition as well as exercise.
Speaker 1: Today we chat the easy ways to boost your protein
Speaker 1: intake and how HU meansabilism will benefit. We also have
Speaker 1: a lovely soupmarket soup that fits with the cooler weather
Speaker 1: that we are giving top marks two. And our listener
Speaker 1: question is all about an old favorite chocolate milk exercise.
Speaker 1: So to kick us off, Susie, we are chatting all
Speaker 1: things winter and exercise. And it hasn't so much lately
Speaker 1: been raining in Brisbane, but I've heard Sydney has been very,
Speaker 1: very very wet and cold recently, so I imagine a
Speaker 1: lot of people aren't getting there frequent walking in How's
Speaker 1: yours I know you're a big walk out. How's yours
Speaker 1: going lately?
Speaker 2: Oh, I'm pretty determined to get out, even though unless
Speaker 2: it's torrential, I'll still go. And what I find with rain,
Speaker 2: and this is why I wanted to talk about this
Speaker 2: at the moment, coming into sort of those few months
Speaker 2: of the year where the temperatures really do drop, particularly
Speaker 2: if you're down south, is very Just say, there's seven
Speaker 2: days of the week and it's raining, and it has
Speaker 2: indeed been raining in Sydney for about a week and
Speaker 2: it's supposed to rain for another week and I know
Speaker 2: that I'm pretty sure that's the case in Victoria as well.
Speaker 2: But there's probably one day out of those that I
Speaker 2: didn't get out and do a walk outside because it
Speaker 2: was really torrential. It was very difficult to go. But
Speaker 2: what I find on the whole is my clients don't
Speaker 2: go at all. And that was why I wanted to
Speaker 2: talk about it, because that's a real mindset shift around movement,
Speaker 2: because whether it's temperature or whether it's rain or even wind.
Speaker 2: I actually think wind is worse than rain because you
Speaker 2: can put a hat on, you can put rain protective gear.
Speaker 2: If you've got an old perish use like again, unless
Speaker 2: it's dangerous where there's lightning and things in you know,
Speaker 2: light sprinkles here and then stop and start, which is
Speaker 2: certainly how it's been in Sydney. You know, it's like today,
Speaker 2: it's meant to rain later and it might have drizzled
Speaker 2: a little bit, but really it's been pretty clear most
Speaker 2: of the day.
Speaker 3: So to me, there's no reason not to exercise.
Speaker 2: But for some reason, I find clients in general, as
Speaker 2: soon as it's a bit colder, as soon as it's
Speaker 2: a bit drizzly, as soon as it's a bit windy,
Speaker 2: everything outside stops. So the reason I wanted to discuss
Speaker 2: it was that I think it's really worth spending time
Speaker 2: considering what your exercise program's going to look like over
Speaker 2: the next two three four months, particularly if your exercise
Speaker 2: of choice is walking. So I have a lot of
Speaker 2: clients who may do pilates, but there are other exercises walking,
Speaker 2: which means where are victim then of the weather of
Speaker 2: the shorter days, Because of course it's often not safe
Speaker 2: for women to be walking on their own even early
Speaker 2: morning when it's still dark or after about six o'clock,
Speaker 2: which can really be limiting if you work long hours
Speaker 2: or have a reasonably long commute, and let's be honest,
Speaker 2: that's most of us in modern life, and so you're
Speaker 2: setting yourself up to fail if you think that you're
Speaker 2: going to get through winter and maintain your training and movement,
Speaker 2: and if specifically your goal is weight loss, it's going
Speaker 2: to be very, very difficult because there's first of all,
Speaker 2: of course, the requirement to move each day, the human
Speaker 2: bodies program to move modern life, we don't move a
Speaker 2: lot because we tend to use transport right to the door,
Speaker 2: we drive right to the doorway of things. We walk
Speaker 2: as minle as possible, and many of us have got
Speaker 2: their jobs long hours. So if you're not reaching six, eight,
Speaker 2: ten thousand steps just from movement each day, things are
Speaker 2: going to be pretty difficult. And that's not even exercise.
Speaker 2: Exercise is then significantly increasing heart rate. So you've really
Speaker 2: got to think to yourself and be honest with yourself
Speaker 2: about what are you going to do Because it's probably
Speaker 2: going to be cold, it's probably going to be wet
Speaker 2: some of the time, it's going to be dark, so
Speaker 2: you're not going to get your walk in probably half,
Speaker 2: if not less than what you're used to doing so.
Speaker 3: A few ideas or tricks and tips.
Speaker 2: I've had from clients recently that prompted me to bring
Speaker 2: this up as a topic of discussion, and I'm sure
Speaker 2: you'll have others lean given your climate slightly different. Again,
Speaker 2: the first thing I have a lot of success with
Speaker 2: is hiring an exercise bike. Now, the reason for the
Speaker 2: hire is that how many people do you know by
Speaker 2: exercise equipment and don't use it. I can't tell you
Speaker 2: how many of my clients I'll say, oh, do you
Speaker 2: have any access to exercise equipment, and they'll say, I've
Speaker 2: got a treadmill. It just doesn't come up and it's
Speaker 2: certainly not their use. So for those of you who
Speaker 2: do have equipment, come on like it's time to get
Speaker 2: it out. And basically it's got to be in an
Speaker 2: easy position in the house. If it's down the back
Speaker 2: shed on your own in the coll you're not going
Speaker 2: to use it. So this is where the odysty really
Speaker 2: is important at this time of the year. But I
Speaker 2: suggest that a bike higher and I had great success
Speaker 2: with two of my clients.
Speaker 3: One is a.
Speaker 2: Lawyer who works very very long hours and generally finishes
Speaker 2: very late, and that's something that just isn't going to
Speaker 2: change anytime soon, given her career and the demands of that.
Speaker 2: And then I've also got a client who's got gestational
Speaker 2: diabetes and she is finding it so helpful to just
Speaker 2: hop on that bike. So the three, five, seven, ten
Speaker 2: minutes after a meal. She doesn't want to walk too
Speaker 2: much because she doesn't want to induce early labor because
Speaker 2: she's heavy, and so a bike is perfect because it's
Speaker 2: perfect to flush out glucose after eating. It doesn't put
Speaker 2: any pressure on her body, and she's stead of doing
Speaker 2: up to forty five minutes a day without even noticing
Speaker 2: because she just pops on, puts a show on her iPad,
Speaker 2: and off she goes. And in terms of costs, hiring
Speaker 2: is relatively and expensive. You get it delivered, you get
Speaker 2: taken right into your home. It doesn't occupy a huge
Speaker 2: amount of space. Don't go and buy that Audi manual
Speaker 2: bike that hurts when you sit on it.
Speaker 3: It's got to be comfortable, because you won't do it.
Speaker 2: You know they're not comfortable, they hurt, they're hard. If
Speaker 2: you're not overly fit and not a natural exercise, and
Speaker 2: you won't do it, So you're better to pay a
Speaker 2: bit more, get an electronic one. Often gyms have got
Speaker 2: great sales because they're closing down, or you can get
Speaker 2: great deals on Facebook Marketplace because all the other people
Speaker 2: have bought them and never use them and finally getting
Speaker 2: rid of them. But it's less offensive in terms of
Speaker 2: space and energy, and you can get a good workout
Speaker 2: in five ten minutes, even just after a meal. So
Speaker 2: I think it very functional piece of equipment. Now, sure,
Speaker 2: if you've got room and want to invest in a treadmill,
Speaker 2: but they're expensively and good ones are huge. They take
Speaker 2: up a huge amount of space and time. They don't
Speaker 2: fit in most people's homes. But if you do have
Speaker 2: one or access to one, because that's the other thing,
Speaker 2: if you live in an apartment block or have access
Speaker 2: to a gym through work, just go and walk on
Speaker 2: the treadmill. You don't have to go and do a
Speaker 2: high intensity workout for two hours. You can just walk
Speaker 2: for twenty thirty minutes to get that movement in, and
Speaker 2: you can do a work call on the phone, you
Speaker 2: can play your favorite show and just get your movement.
Speaker 2: So that may be a strategy, but things like cross
Speaker 2: trainers and rowers, you just can't do them for long enough,
Speaker 2: and they're boring. You can't watch TV. Really, they occupy
Speaker 2: a huge amount of space. You're not going to get
Speaker 2: as efficient a workouts. That's my go to, which is
Speaker 2: hiring exercise bike. Or it may be time to take
Speaker 2: up a short term gym membership, again where you haven't
Speaker 2: committed hundreds and hundreds of dollars, but in which you
Speaker 2: can just go and use the equipment briefly. Because a
Speaker 2: lot of us are pre programmed to believe you have
Speaker 2: to do an hour of high intensity exit decides to
Speaker 2: get the results, which is not true. You can go
Speaker 2: and do twenty minutes before you pick up the kids
Speaker 2: on the way. You can do ten to fifteen minutes
Speaker 2: after dinner just to move and flush the gluppost through
Speaker 2: the bloodstream. But again, doing it at more of a
Speaker 2: flexible gym membership might be much more a reasonable option,
Speaker 2: so that if you do have half an hour and
Speaker 2: a Sunday, or you finish work a bit early, whatever
Speaker 2: it is, it's accessible. And that's why I have a
Speaker 2: gym membership, not because I love the gym. For the
Speaker 2: last week when it has been raining a lot in Sydney,
Speaker 2: I've just been going after dropping the kids. Rather than
Speaker 2: going up to do a run outside the bush, I've
Speaker 2: just been going and walking on the treadmill because then
Speaker 2: it gets my steps. I do calls or some admin
Speaker 2: or Instagram while I'm doing it, and it's just a
Speaker 2: functional reason. And I think it costs me like twenty
Speaker 2: dollars a week. I think it's like anytime one of
Speaker 2: those ones. So I want you to have that conversation
Speaker 2: with yourself, not you know.
Speaker 3: What, should I need to exercise more?
Speaker 2: How are you going to ensure you exercise given temperature,
Speaker 2: weather and short days for the next three to four months.
Speaker 3: I'm certainly like you.
Speaker 1: And I've got a lovely client at the moment down
Speaker 1: south in Victoria and it's quite cough downe there, and
Speaker 1: it's been raining quite a lot, and she has taken
Speaker 1: up a gym membership about a month ago and she's
Speaker 1: really enjoying herself. We got to start up with a
Speaker 1: pet to start with, just to make sure her form
Speaker 1: and the things that she's doing are correct. You know,
Speaker 1: the last thing we want to do is an injury.
Speaker 1: So she does a mix of some strength training and
Speaker 1: then some walking on the treadmill and she's very likely
Speaker 1: going to do that till spring hits because it's only
Speaker 1: going to get cold, it's only going to get darker,
Speaker 1: and that for her is very very easy something that
Speaker 1: she can do, and she generally wakes up on exercises
Speaker 1: at that time anyway. But like you said, it is
Speaker 1: just a little bit more, you know, potentially safer for
Speaker 1: some women to not be exercising in the dark. But
Speaker 1: also it's a lot more comfortable when it's not freezing
Speaker 1: cold and raining outside, So that is a great option.
Speaker 1: Saying that you mentioned the treadmills, I had another client
Speaker 1: who got one of those walking treadmills, she's said, with
Speaker 1: a link on Amazon, and it was only like, oh,
Speaker 1: I want to say, like six hundred dollars, Like I know,
Speaker 1: this sounds like a lot of money, and I appreciate
Speaker 1: it is, but in terms of treadmills, it's actually quite
Speaker 1: an affordable type of treadmill. She puts her laptop up there,
Speaker 1: she listens, like if she's got like a team meeting
Speaker 1: that she doesn't have to actively say too much on.
Speaker 1: She pops her headphones in and just listens while she's
Speaker 1: doing some steps on the treadmill and if anyone calls
Speaker 1: on it at ad comments, she just kind of steps
Speaker 1: to the side and you know, we'll talk, and then
Speaker 1: kind of gets back on again. She's not running, she's
Speaker 1: not panting and sweating, but she's just actively getting some
Speaker 1: steps up, which is really important at this time of year.
Speaker 1: And I think Susie I mentioned once I got the
Speaker 1: clearance from my OBI around that six to eight week
Speaker 1: after I had Tilly, I actually hired an assault bike
Speaker 1: offlines on AsSalt Bike. I think they also call them
Speaker 1: air bikes. They're similar to stationary bikes, but they're just
Speaker 1: I find them so much harder. They're insane, like the
Speaker 1: because it's a full body, arm and a leg workout
Speaker 1: at once, and then the bike I think they called
Speaker 1: an air bike because they pumped through the air. Just
Speaker 1: the amount of effort is I think ten times harder
Speaker 1: than a stationary bike. So if you have a large
Speaker 1: amount of weight to lose and you're not someone that's
Speaker 1: regularly into fitness, a stationary bike or just a statin
Speaker 1: treadmill can be great. But if you are somebody with
Speaker 1: quite a good level of fitness that just doesn't like
Speaker 1: the cold or doesn't want to be out in the rain,
Speaker 1: or doesn't you know enjoy exercising in winter. I think
Speaker 1: you're not going to get too much benefit from a
Speaker 1: stationary bike, if I'm being honest, I think you're probably
Speaker 1: going to get a better benefit in terms of calorie burn, movement,
Speaker 1: heart rate, increases, overall sort of metabolic benefits from using
Speaker 1: something like an assault bike and starting off, Susie, I
Speaker 1: would do thirty seconds, then have a minute and a
Speaker 1: half off, thirty seconds on a minute and a half off.
Speaker 1: I did ten minutes of that and I was wrecked.
Speaker 1: My legs were like jelly like. It was so hard.
Speaker 1: And then as I got stronger and fitter and faster
Speaker 1: and built up from there, I think I heard it
Speaker 1: for a good few months. I was doing a minute
Speaker 1: on a minute off for ten to fifteen minutes on
Speaker 1: a really good day, twenty minutes, but not a lot
Speaker 1: if the kids hadn't slept very well. And I remember
Speaker 1: looking online and there were quite a few companies themselves
Speaker 1: that hired them, But I remember I chose a guy
Speaker 1: of Facebook marketplace, and he I think him and his
Speaker 1: wife had bought a whole bunch of equipment in COVID
Speaker 1: and they just didn't use it anymore and they were
Speaker 1: traveling for work. So I rented his bike for I
Speaker 1: honestly think it was like fifteen dollars a week or something,
Speaker 1: and I think he charged me twenty bucks to drop
Speaker 1: it off. He's like, you can come collect it for free,
Speaker 1: and I was like, I don't have a trailer. So
Speaker 1: he dropped it off. He like, carry it up with
Speaker 1: my husband up into the you know, we put on
Speaker 1: the pool deck and it was great, Like it was wonderful,
Speaker 1: and it was so cost effective. I didn't have to
Speaker 1: leave the house. I could just do ten minutes. If
Speaker 1: the kids were asleep, I put the baby monitor next
Speaker 1: to me, like I didn't have to go anywhere. It
Speaker 1: was a really really effective way for me to train
Speaker 1: in those early post part of months. It got my
Speaker 1: heart rate up. I could go as easily or as
Speaker 1: hard as what I wanted or you know, felt like
Speaker 1: on the day. So I'm a massive fan of hiring
Speaker 1: equipment because I think you're right. I think a lot
Speaker 1: of people are put off by the expense of buying
Speaker 1: one of those bikes out right, which can be well
Speaker 1: over one thousand dollars, And how much are we really
Speaker 1: going to use it. Like if you hire one and
Speaker 1: you're using it regularly for three to six months, yes,
Speaker 1: then look into potentially actually buying one and investing in one.
Speaker 1: But I think the large majority office only really use
Speaker 1: them for you know, a few months of the year,
Speaker 1: and at best I think you know the intentions there,
Speaker 1: but we actually don't use it as much as what
Speaker 1: we think. And so sometimes it's a little bit of
Speaker 1: a remotivation to have the weekly subscription that you're paying
Speaker 1: because you see it come out of your account and
Speaker 1: you think, oh, I should be using that, almost like
Speaker 1: a gym membership, Whereas if you buy outright, you kind
Speaker 1: of buy that right forget about it, and then the
Speaker 1: motivation is kind of gone to be using that regularly.
Speaker 1: That's what I feel anyway.
Speaker 2: Well, all I can say is that I saw that
Speaker 2: result and it looked like a piece of like army equipment,
Speaker 2: and it was like hardcore.
Speaker 3: I was like a hard know on that, like let
Speaker 3: me lean leanne.
Speaker 2: Trains like a machine people, And I know that a
Speaker 2: lot of us listening are not at that level, so
Speaker 2: don't listen to her.
Speaker 3: It was like a brutal piece of equipment, like you
Speaker 3: would just feel like you're dying going on that.
Speaker 2: But when I would just to end this segment, I
Speaker 2: think for women on their list of to do, exercise
Speaker 2: just becomes another thing and at the end of the
Speaker 2: day just we like we're all the same, just so
Speaker 2: exhausted and sort of having to do something else is
Speaker 2: just overwhelming. But the thing about having equipment in your
Speaker 2: sort of private area almost is like the space for
Speaker 2: you to just have a moment. And whether it's a
Speaker 2: bike or it ends something a treadmill, if it is
Speaker 2: at home, you don't lose any time because time is
Speaker 2: our most precious asset. And sometimes getting to a gym park,
Speaker 2: getting inside the door, getting changed, it's just twenty thirty
Speaker 2: extra minutes we don't have. Whereas if you have that
Speaker 2: equipment next to your bed, which isn't overly romantic admittedly,
Speaker 2: or in your study, you know, next to the second TV,
Speaker 2: it's just that little space for you where you can
Speaker 2: pop your iPad on watch one of your more indulgent
Speaker 2: shows that the rest of the family you don't want to,
Speaker 2: the husband won't watch, and it's just a good way
Speaker 2: of pulling back some time for you and if you
Speaker 2: can make it not stressful and not push so it hurts.
Speaker 2: It's more just gentle movement that you'll build fitness over time.
Speaker 2: I think it's very efficient because let's be honest, very
Speaker 2: few of us have that time, energy, and even financially
Speaker 2: money necessarily to be paying lots for private gym or
Speaker 2: pt So that's why I'm a big fan of even
Speaker 2: just hiring a piece of equipment and seeing if you
Speaker 2: can make it work for you at home. So definitely
Speaker 2: something just to think about. And yeah, feel free to
Speaker 2: let us know how you go on our Instagram. We
Speaker 2: love to hear from you. But yeah, it's not going
Speaker 2: to be enough to walk.
Speaker 3: It's just too tricky with weather and temperature and even
Speaker 3: safety for a lot of us at the moment. All right, well,
Speaker 3: we want.
Speaker 2: To shock in Our next segment is the importance of
Speaker 2: having protein through the day. And I think this was
Speaker 2: an article that we found on Chemists Warehouse or one
Speaker 2: of the sites talking about easy ways to boost your
Speaker 2: protein and take through the day.
Speaker 3: And we thought that is really good topic.
Speaker 2: Because inevitably, what I see again with busy women and
Speaker 2: clients is that they have no issue getting perhaps their
Speaker 2: protein at nighttime with a serve of fish or chicken meat.
Speaker 2: But when you really break down their snacks and even
Speaker 2: their lunch, I'm constantly giving feedback to clients wears your
Speaker 2: protein add protein in the day, and so we thought
Speaker 2: it was lent itself to first of all, not only
Speaker 2: the importance of getting enough dietary protein, but the importance
Speaker 2: of it having it regularly rather than all at once. Because,
Speaker 2: first of all, particularly as women move through their late
Speaker 2: thirties and forties, we know protein requirements increase, and we're
Speaker 2: learning more about the importance of that because basically, as
Speaker 2: we move through perimenopause and menopause, we become less efficient
Speaker 2: at burning carbohydrate. We're more likely to store fat round
Speaker 2: amount abdominal area. And one way to help prove that
Speaker 2: gradual weight creep around the middle is to get enough
Speaker 2: dietary protein. Because dietary protein, until you have enough, your
Speaker 2: body will keep eating, and hence the importance of having
Speaker 2: it right through the day. It helps keep us full
Speaker 2: and satisfied. It helps to regulate insulin levels and so
Speaker 2: very very important to.
Speaker 3: Regulate also glucose levels throughout the day.
Speaker 2: You'll notice straight away if you have twenty to thirty
Speaker 2: grams of high quality protein at each of your meals,
Speaker 2: and even snacks that you crave a lot less through
Speaker 2: the day, you're not having that sort of urge to
Speaker 2: keep snacking. You feel much more in control of your energy,
Speaker 2: and it's a very empowering feeling to not be constantly
Speaker 2: hungry and searching for food. Whereas if you start the day,
Speaker 2: say with a bowl of oats just made maybe with
Speaker 2: some plain milk, grab fruit through the morning, and even
Speaker 2: a soup at lunchtime at the moment and thinking you're
Speaker 2: eating really healthy, that profile is grossly an adequate and
Speaker 2: dietary protein. Whereas if you'd had, for example, a birch
Speaker 2: and music bowl, maybe protein yoga or added protein powder,
Speaker 2: if you've had say some cheese with your fruit, if
Speaker 2: you've had a soup with some protein top, your energy
Speaker 2: will be so much better regulated because of that importance
Speaker 2: of protein through the day. So we thought we would
Speaker 2: just go through some dietary ways to get that no matter.
Speaker 3: What your meal is.
Speaker 2: So a few of the important I guess superfoods that
Speaker 2: I turn to at each of the meals, certainly at
Speaker 2: breakfast time if you're not having eggs. The couple of
Speaker 2: key foods I always use is a protein based yogurt,
Speaker 2: or if you don't enjoy protein based yogurt things like
Speaker 2: your pro Shabani because of the distinct flavor, just add
Speaker 2: some protein powder to your normal yogurt. So LeAnn and
Speaker 2: I of course have our own protein designed by dietitians
Speaker 2: Nourish Women's Blend and Nourish pre and Probiotic. Not wanting
Speaker 2: to two dourn Horn, but they are great tasting, high
Speaker 2: quality proteins, and just a tablespoon added to your favorite
Speaker 2: cereal or oat mix, we'll give you it extra twenty
Speaker 2: grams of high quality protein, and that's going to really
Speaker 2: help regulate your glucose through the morning. When it comes
Speaker 2: to snacks, I'm either using small seves of cheese like
Speaker 2: a baby bell, which is about twenty grams. Twenty grams
Speaker 2: of cheese roughly, we'll give you about five grams of protein.
Speaker 2: It's a bit on the low sides even still isn't
Speaker 2: leanne really because we're wanting even snacks to get to
Speaker 2: ten to twenty grams. So cottage cheese is why we
Speaker 2: like cottage cheese so much more because you get so
Speaker 2: much more protein in it. So if you like it,
Speaker 2: it's much much better on crackers. You can always use
Speaker 2: your yogurt as a snack with some fruit. What else
Speaker 2: you take over? Because I'm just rambling, I'll.
Speaker 1: Just say, if you're not a fan of cottash cheese
Speaker 1: as a viral, I think it's hot honey cottash shees
Speaker 1: toast at the moment, just google hot honey cottage cheese toast.
Speaker 3: Give it a whirl.
Speaker 1: Apparently it's amazing. I like cottas cheese, so I'm like
Speaker 1: five stars from me. But I have converted a couple
Speaker 1: of clients that aren't a big fan of cottage shees.
Speaker 1: I have been getting them to mix it a little
Speaker 1: bit of cottas shoes in with a couple of eggs
Speaker 1: to make a bit of a higher protein based scramble.
Speaker 3: That's a good idea as well.
Speaker 1: I have had people suggest adding cottish shoes to like
Speaker 1: a smoothie. I'm a hard no on that. I just
Speaker 1: think it throws off the taste. It's not for me.
Speaker 1: I'd much rather have a delicious protein like designed by.
Speaker 3: Dieticians in my smoothie.
Speaker 1: Some other good ideas from breakfast baked beer's on toast
Speaker 1: can be good. A bit of smoke salmon, bit of
Speaker 1: cream cheese that could be good convenience. Snack wires, you
Speaker 1: can do like protein bars or balls. You can make
Speaker 1: your own kind of energy balls, add some protein powder in.
Speaker 1: There are a few ranges of like protein based I
Speaker 1: guess musely on nut based bars on the market. Definitely
Speaker 1: read your labels. They are what you would call a
Speaker 1: process food. But again, I don't see it as an
Speaker 1: issue for my clients when they're busy, they're on the run,
Speaker 1: it's not something I get them to have every day.
Speaker 1: But if they're traveling or they're you know, going transitting
Speaker 1: through airports that sort of thing. For their work, I've
Speaker 1: always got them to have some sort of protein bar
Speaker 1: or bite within their handbag. And then in terms of
Speaker 1: how much protein for the average healthy adult, about zero
Speaker 1: point eight to one gram of protein per kilo of
Speaker 1: body weight is what we would call would be sort
Speaker 1: of the recommended daily amount of protein. When the goal
Speaker 1: is fat loss, Susie I tend to recommend about one
Speaker 1: point five grams a day on average to my clients,
Speaker 1: and when the goal is muscle gain, it can actually
Speaker 1: be up to about two grams of protein a day. Now,
Speaker 1: the kicker is a lot of people are aiming to
Speaker 1: gain muscle and loose that at the same time. That
Speaker 1: is a whole other segment that we could I could
Speaker 1: talk for hours on that. How that's not a good idea,
Speaker 1: like either go for fat loss or go for muscle gain.
Speaker 1: But I feel like a lot of people who take
Speaker 1: recommendations from their pets in terms of protein amounts. I
Speaker 1: get so many messages from women zuzi saying, like pds
Speaker 1: recommending me to have one hundred and fifty one hundred
Speaker 1: and eighty two hundred grams of protein a day. It's
Speaker 1: far too much. So more protein is not better, but
Speaker 1: it is important that you ensure you are getting a
Speaker 1: regular speed of protein throughout the day. And if you're
Speaker 1: plant based and you don't have you know animal based products.
Speaker 1: We do know animal based products contain the highest amount
Speaker 1: of what we call absorbable protein, so lean meats, chicken, fish,
Speaker 1: as zuzi, bension, greek yogurt, cottage, cheese, or great ideas.
Speaker 1: Plant based wise, we want to think about things like
Speaker 1: tofu tempas, our beans and our legumes, our lentils, our chickpeas.
Speaker 1: Quinoa has a small amount of plant based protein and
Speaker 1: it so do our nuts and seeds that sort of thing,
Speaker 1: but they're predominantly nuts and seeds are predominantly fats, although
Speaker 1: they do have some plant based protein. Things like kinoa
Speaker 1: or beans have a bit of carbohydrate in them as well,
Speaker 1: which is not an issue at all. Even whole grains,
Speaker 1: like when you have pasta, when you have rice, there's
Speaker 1: a small amount of plant based protein in there as well,
Speaker 1: but we wouldn't call that. You wouldn't just have a
Speaker 1: stir fry with rice and say cool, I'm adding enough
Speaker 1: protein to my meal. It's certainly not enough. We would
Speaker 1: ideally want you to add some legumes or some tofus
Speaker 1: or a sprinkle of nutritional yeas like so you can
Speaker 1: get some of those little like soy protein nuggets. There's
Speaker 1: a whole section of vegetarian based proteins. If you go
Speaker 1: to the health food section of the supermarket, there's texted
Speaker 1: vegetable protein. There's a whole range you know, quote unquote
Speaker 1: nutmeats I think they're called. There's a whole range of
Speaker 1: plant based proteins. If your goal is to live a
Speaker 1: more plant based lifestyle, you just need to make sure
Speaker 1: you are getting as an average, if you're plant based
Speaker 1: I would ideally want eighteen to twenty grams of protein
Speaker 1: in your meal. So if you're buying something that's a
Speaker 1: vegan paddy or a vegan hamburg or a vegan based nitzel,
Speaker 1: really check the nutrition label to make sure it has
Speaker 1: enough protein in there. If not, you might need to
Speaker 1: pair it with something else just to boost the overall
Speaker 1: protein in that meal.
Speaker 2: And another couple that have come to mind, I love
Speaker 2: the tuna kind of cracker snappasi can.
Speaker 3: Get, or if you like tinned fish, things like smoked
Speaker 3: oysters and muscles on.
Speaker 2: Wafer crackers in the afternoon can be a really tasty,
Speaker 2: nutrient rich snap.
Speaker 3: And we should also say that if you do.
Speaker 2: Order designed by dieticians Nourish Protein, you get a free
Speaker 2: protein ebook, and in that we've got our personal favorite
Speaker 2: recipes for high protein protein balls protein pancakes, So have
Speaker 2: a look at that if you're interested. And then for
Speaker 2: all my Pery women listening, don't forget the Perry Plan,
Speaker 2: which is a collection of information on higher protein diets,
Speaker 2: is available on our website, the nutritioncouch dot com. And
Speaker 2: then I've recently penned Peripan recipe, which is fifty new
Speaker 2: high protein recipes for women, and that is available on
Speaker 2: my website at Cdeburrel dot com dot au. So we're
Speaker 2: certainly big fans of protein and we've certainly got plenty
Speaker 2: of information around it to keep your metabolic rate and
Speaker 2: body composition on track as you move through your thirties, forties,
Speaker 2: fifties and beyond.
Speaker 3: All Right, Lenne soup, and it's definitely soup season.
Speaker 2: I always find it interesting because we sort of go
Speaker 2: along past Easter and it's still quite warm weather and
Speaker 2: everyone's still having their salads, and then it's like bang,
Speaker 2: something happens.
Speaker 3: Everyone's like an US, no more salad. It's times of soup.
Speaker 2: And I've noticed in the supermarket it was like decimated
Speaker 2: this morning with all the soup section and there's a
Speaker 2: lot of sales on.
Speaker 3: So we've shifted to that now.
Speaker 2: The first thing we will say is we are not
Speaker 2: suggesting that supermarket pre made soups are better than homemade. Myself,
Speaker 2: I don't buy pre made soup, so I like to
Speaker 2: make my own soup. I've got many recipes on Instagram.
Speaker 2: But what I will say is that to make soup,
Speaker 2: it takes a lot of time. It's actually quite expensive,
Speaker 2: particularly if you're making like a green soup to pay
Speaker 2: for all those veggies, and.
Speaker 3: Not everyone has that time. So I don't have any
Speaker 3: judgment myself.
Speaker 2: I like homemade soup, and I have time often to
Speaker 2: do it, and I'm doing it for work. But there
Speaker 2: are loads of supermarket soups that are actually pretty good
Speaker 2: in every million. When I go and do a review
Speaker 2: on supermarket soups, I'm shocked how good they're getting. Like
Speaker 2: they're literally it's hard pressed to justify sometimes making homemade
Speaker 2: when you see how cost effective and tasty and clean
Speaker 2: some of those are. So we wanted to share with
Speaker 2: you one of our favorites today, and this is a
Speaker 2: brand that's been around for a really long time. We're
Speaker 2: going to talk about the Potango Chicken and Vegetable. And
Speaker 2: every time I look at them, they just get better
Speaker 2: and better. And all of them are great. They're in
Speaker 2: the fresh section of both woolies and coals. But for me,
Speaker 2: this Potango free range chicken and vegetable is just a
Speaker 2: standout nutritionally, it's five hundred grams now I think it
Speaker 2: retails for about five dollars. It's about two fifty per serve,
Speaker 2: which is incredibly cost effective when you're thinking how much
Speaker 2: we spend on lunch out like this, how can you.
Speaker 3: Go past this?
Speaker 2: When I look at the ingredient list, it's forty six
Speaker 2: percent free range chicken stock, which is water, chicken bones, carrot, onion, herb, spice,
Speaker 2: and then forty five percent vegetable potato at seventeen, which
Speaker 2: is pretty good because sometimes you will Sea sweups are
Speaker 2: filled with potato, carrot, twelve corn, seven onion, sweet potato,
Speaker 2: three peas and garlic, water, free range chicken at five percent, salt,
Speaker 2: corn starch, white wine, thyme, Proprika sunflour oil, but pepper.
Speaker 3: It is as clean as clean can be.
Speaker 2: It's three and a half hell of stars, which just
Speaker 2: makes them again of the Health Star rating system, just quietly.
Speaker 3: Because of the sodium. All right, It's actually pretty good
Speaker 3: though for a soup.
Speaker 2: So the protein perserve there's two SEPs per pack is
Speaker 2: four point three. It's not overly high in protein, but
Speaker 2: that's okay because a soup generally isn't acting as a
Speaker 2: protein source.
Speaker 3: But we'll talk about that in a minute.
Speaker 2: Thirteen grams of carbohydrate and only three point three grams
Speaker 2: of sugars, none.
Speaker 3: Of which are added because a lot of soups do.
Speaker 2: And I just checked out the Wooly Fresh soups this
Speaker 2: morning and a lot of them have added sugar. Now,
Speaker 2: I would never add sugar to soup, so it frustrates
Speaker 2: me when pre made soups have it added. It shouldn't
Speaker 2: through a good quality one. So this has got no
Speaker 2: added sugar. Two protrograms of dietary fiber, which is pretty good.
Speaker 2: It's five hundred and thirty milligrams of sodium perserve, which
Speaker 2: isn't low, but you won't get a low soup like
Speaker 2: everyone's all hoity about soups containing salt. Imagine how much
Speaker 2: you put into season at home. So for me, if
Speaker 2: it's under six eight hundred, it's pretty good. It can
Speaker 2: always be lower, but I trust me, if it's too low,
Speaker 2: you won't eat it.
Speaker 3: It just won't taste good.
Speaker 2: And if you wanted to increase the protein content to
Speaker 2: make this a meal, all you would have to do
Speaker 2: is ads and chicken breast to it when you heat
Speaker 2: it up, and you have this with a slice of
Speaker 2: berg and swee lean or a slice of protein toast,
Speaker 2: and you've got a beautiful meal. I can't fault this soup.
Speaker 2: I just think it's ten out of ten for me.
Speaker 2: And the fact it gets three and a half ELF stars.
Speaker 2: I'm like, really like this is as clean as clean
Speaker 2: can be.
Speaker 3: What do you think? Lean You like it?
Speaker 1: Yeah, the ingredient list is great. I've always liked the
Speaker 1: Potango brand in terms of soup, gluten free, perfect, brass selected,
Speaker 1: you know, people with sealate disease. It's three serves of vegetable,
Speaker 1: which is great, Like we see a bulk of vegetables
Speaker 1: on that ingredient list. I really like it. I do
Speaker 1: personally think it's too low calorie for a meal, so
Speaker 1: like you said, I would be adding a handful of chicken,
Speaker 1: a handful of frozen broccoli just to bulk it, add
Speaker 1: a little bit and a nice slice of protein taste,
Speaker 1: or a beautiful slice of soil in bread just like
Speaker 1: you mentioned, just to round out that meal. Like aviet this,
Speaker 1: I'd be hungry get in and out, particularly because I'm
Speaker 1: breastfeeding and exercising. But I do love the fact that
Speaker 1: it's packed with veggies. The ingredient liss is very clean.
Speaker 1: There's no extra additives or preservatives or anything like that
Speaker 1: that we don't want in there, just good quality stuff.
Speaker 1: It is made of New Zealand, not astray, but that's okay.
Speaker 1: We can support our friends across the way there. And
Speaker 1: it is a nice fresh soup as well. I get
Speaker 1: a lot of clients to say, I'm happy to buy,
Speaker 1: you know, a bit of a pre made soup, but
Speaker 1: I prefer a fresh one over like one you know
Speaker 1: in the supermarket sholp section. So I'm a big fan
Speaker 1: of this as well. I just think be mindful to
Speaker 1: round it out. You know, you can add a bit
Speaker 1: of brown rice to this and I don't know, some
Speaker 1: leftover some pork or something, yeah, something like that. Just
Speaker 1: bulk it out with a little bit. Like carbs are
Speaker 1: very low, like thirteen grams of carbohydrate, we would ideally
Speaker 1: want that a little bit high, so a bit of
Speaker 1: extra vege, bit of extra protein and some sort of
Speaker 1: carbohydrate with it. You could have this and then you know,
Speaker 1: a cup of fruit or something afterwards if you wanted,
Speaker 1: or you know, you could have a bit of a
Speaker 1: yopro afterwards, and that's what you wanted, a high protein yogurt.
Speaker 1: But I do think this is a great base to
Speaker 1: start a meal off with. And like you said, the sodium,
Speaker 1: it's high. So if you had issues with blood pressure
Speaker 1: or for some reason needed to limit the salt in
Speaker 1: your diet, you'd want to be a little bit wary.
Speaker 1: But for the average healthy human, you know, we're not
Speaker 1: going to be recommending that you eat this every day.
Speaker 1: A couple of times a week would be absolutely okay.
Speaker 2: You won't find many supermarket soups lower than that sodium.
Speaker 2: It's just what's required to get it to a taste
Speaker 2: that's not bar And as I said, at home, you
Speaker 2: season with salt.
Speaker 3: Everyone's so hoity, but any stock that you use is.
Speaker 2: Salt based, so it's going to be hard to get
Speaker 2: soup low. Because don't forget that when it comes to
Speaker 2: sodium intake, it's a heavily buffet effect with potassium, which
Speaker 2: comes from vegetable So one of the benefits is heavy
Speaker 2: vegetable based SIPs like this, I'm giving you a lot
Speaker 2: of potassium, so the salt is actually less relevant unless
Speaker 2: you're very salt sensitive and have highloo pressure, which would
Speaker 2: be proactively avoiding some.
Speaker 3: Of those pre made soups.
Speaker 2: Anyway, you are right, it is low calorie and low
Speaker 2: card so it would be a very light dinner if
Speaker 2: you've had a big day of eating, or like you said,
Speaker 2: I like that idea of having it not with bread
Speaker 2: so much at night, but I think like a yo
Speaker 2: pro will give you that bulk factor or particularly if
Speaker 2: you add extra veggies or chicken to it.
Speaker 3: But yeah, top match for me.
Speaker 2: I think it's really good and it's probably I'm sure
Speaker 2: they've improved those formulations.
Speaker 3: They weren't as good last year. I'm sure so well,
Speaker 3: jump potendo.
Speaker 2: The more the products like that we have in the supermarket,
Speaker 2: the better to make healthy eating affordable and are tasting.
Speaker 2: So to wrap us up, Lynne, I'm going to do
Speaker 2: this section even though it's technically yours because it's a
Speaker 2: listener question that came to on it and start about
Speaker 2: chocolate milk and is it actually healthy?
Speaker 3: And I thought we hadn't talked about it, and I.
Speaker 2: Thought it was quite an interesting topic because certainly in
Speaker 2: sports duitation circles, chocolate milk is often referred to as
Speaker 2: a very smart recovery drink for particularly endurance type athletes
Speaker 2: who might be doing running training, because a few years
Speaker 2: ago there was some research to show that it promoted
Speaker 2: muscle recovery just as good as almost supplements, but of
Speaker 2: course it's a more cost effective option than say protein
Speaker 2: powders and athletes because chocolate milk is just basically dairy,
Speaker 2: so some protein coming naturally from milk with some sugar added,
Speaker 2: so it's sort of a perfect mix of carbon protein.
Speaker 3: So it's a bit controversial chocolate milk.
Speaker 2: I actually give my kids chocolate milk for breakfast every day,
Speaker 2: and it's not a one I make.
Speaker 3: It's actually got added sugar in it. And the reason I.
Speaker 2: Do it is that my kids were not great milk drinkers.
Speaker 2: And also it's a long story, but when they were
Speaker 2: very little and had to get to preschool early, I
Speaker 2: didn't have a lot of time in the morning.
Speaker 3: I had to leave like at seven.
Speaker 2: Seven thirty, so I just used to give them that
Speaker 2: was quick and easy basically, And to be honest, I've
Speaker 2: just continued it because rather than having disgusting cereal balls
Speaker 2: to clean later or having to get up in my
Speaker 2: eggs we still have to leave quite early, I've always
Speaker 2: just given them a chocolate milk and they don't have
Speaker 2: a lot of other dairy.
Speaker 3: Does it have added sugar, yes, But my.
Speaker 2: Rationale is overall nutritionally, I'd rather they have the milk
Speaker 2: because it's really important time for their bones. For me,
Speaker 2: so I'm sort of a bit biased that I think
Speaker 2: there's actually nothing overly wrong with it, and I think
Speaker 2: that it's a hundred times better than other sweet drinks
Speaker 2: like fruit juice cordial soft drink. Now as kids get older,
Speaker 2: so my boys never ask for that because they get
Speaker 2: their chocolate milk in the morning and they know they've.
Speaker 3: How to serve with calcium. But generally speaking, it does
Speaker 3: have added sugar.
Speaker 2: You know, it's got up to sort of seventeen twenty
Speaker 2: grams per to two hundred and fifty more containers, so
Speaker 2: not insignificant.
Speaker 3: So I think you've got to.
Speaker 2: Be mindful that for most adults, we certainly don't need it,
Speaker 2: and if you're a gym, you don't need it for recovery.
Speaker 2: Like the only people I would suggest use a product
Speaker 2: like that for recovery would be quite high level athletes
Speaker 2: like rugby league players, basketball players, teenage boys who have
Speaker 2: really high energy demands. For the average person, it is
Speaker 2: a source of added sugar in the diet, which most
Speaker 2: of us don't need. Given the recommendation is for twenty
Speaker 2: five grams of added sugars or less each day from
Speaker 2: the World Health Organization.
Speaker 3: That's going to give you at least half of that
Speaker 3: in one hit.
Speaker 2: So it's more specific food I would use with specific
Speaker 2: groups like athletes, teenagers who have ig energy demands, or
Speaker 2: to me like to have that as a quick and
Speaker 2: easy breakfast on and go with a bit of apple.
Speaker 2: It's no issue. But that's obviously me as a dietician.
Speaker 2: With my own kid's diet, it's a little bit different.
Speaker 2: But the other thing I want to talk about was
Speaker 2: there was recently a product and I think we even
Speaker 2: reviewed it on the podcast where there was a chocolate
Speaker 2: milk in supermarket with no added sugar mm bronze dairy.
Speaker 3: But the trouble is it didn't taste very good, yeah,
Speaker 3: because there's no aded sugar.
Speaker 2: So I bought it because I thought, oh great, I'll
Speaker 2: swap the kids over from the little devondale. I think
Speaker 2: it's like one very small like two hundred mimmle less
Speaker 2: that I buy Costco in bolk. I'll swap my kids
Speaker 2: over from that to the no added sugar. But they
Speaker 2: wouldn't drink it.
Speaker 3: So that's the issue. As soon as you take some
Speaker 3: of the sugar out.
Speaker 2: Foods aren't always palatable, and so there's what's ideally nutrition
Speaker 2: versus what people will consume.
Speaker 3: So is it better to have a glass of milk
Speaker 3: with a spoon of miload? It's the same thing. The
Speaker 3: Milo's added sugar.
Speaker 2: You know, it's got some nutrients added, but it still
Speaker 2: added sugar. It's more cost effective to have milk, long
Speaker 2: life milk with a spoon of Milo, And definitely it's
Speaker 2: probably nutritionally slightly better, and you can get a lower
Speaker 2: sugar Milo, but you're splitting hairs between probably a few grams.
Speaker 3: Here and there.
Speaker 2: So I think that in a place of a balanced
Speaker 2: diet for children it can be used, but certainly not
Speaker 2: a product I ever used with adults, only if they're athletes.
Speaker 1: Yeah, I must have never in my entire career written
Speaker 1: chocolate milk into a client's milk plant. I predominantly work
Speaker 1: with women to lose weight. But there is some research
Speaker 1: out there, and I think this listener question it's a
Speaker 1: good one because there is some research, particularly as you mentioned,
Speaker 1: from a sports nuitition perspective.
Speaker 3: I just pulled up the study.
Speaker 1: It's a post exercise recovery beverage for endurance sports. That's
Speaker 1: the key endurance sports. It's not a five k run.
Speaker 1: It's not going there do your ten minute treadmill walk.
Speaker 1: It's an endurance sport. If you run marathons, if you're
Speaker 1: a triathlete, if you're doing ultra endurance, you know, walks
Speaker 1: through the forest that last three days. Chocolate milk is
Speaker 1: the prime you know, drink of choice for you getting
Speaker 1: the sugars, you're getting the protein. Basically, they are saying
Speaker 1: it has a good carver hydrate to protein ratio. It's
Speaker 1: a forest to one. They actually in the research recommend
Speaker 1: low fat chocolate milk. We actually don't want too much
Speaker 1: fat as a post recovery option. We predominantly just want
Speaker 1: carbohydrates in protein in that forest to one ratio. So
Speaker 1: they're saying any sort of commercially you know, occurring chocolate
Speaker 1: milk like something you'd find and the soupermarket is fine.
Speaker 1: You want to consume it essentially about one to one
Speaker 1: point five grams of it per kilo Graham immediately after
Speaker 1: exercise and again it to our post exercise mark. And
Speaker 1: this appears to be very optimal in terms of exercise
Speaker 1: recovery and do help minimize basically muscle damage. So this
Speaker 1: study was back in twenty twelve, when I don't really
Speaker 1: think the research has changed since then. I do know
Speaker 1: a lot of friends at a sports scietitians who continue
Speaker 1: to recommend chocolate milk. But the kicker in this article
Speaker 1: is that is for endurance based athletes or what we
Speaker 1: would call weekend warriors, those who are very serious about
Speaker 1: their exercise. If you just take up weight training and
Speaker 1: you're doing two sessions with your PT a week and
Speaker 1: the goal is fat loss, I would definitely not be
Speaker 1: recommending chocolate milk few I think, you know, a glass
Speaker 1: of a glass of milk or a glass of skin
Speaker 1: milk is absolutely fine, but there's no reason that you
Speaker 1: need to add added sugars to your milk. So I
Speaker 1: think for the average adult that listened to the podcast
Speaker 1: that we've surveyed, over a thousand of our listeners, Susie,
Speaker 1: they want weight loss. Like I think it was over
Speaker 1: ninety percent of our women listening want weight loss, chocolate
Speaker 1: milk is not something that we would recommend here on
Speaker 1: the Nutrition Couch for your goals, No, I.
Speaker 2: Would say, though for me, for children, it's preferred able
Speaker 2: to soft drink and juice because there's a lot of
Speaker 2: you know, just being around kids that age. Now, I
Speaker 2: can't tell you how often they consume it, whether you're
Speaker 2: out at the club in a group situation. And if
Speaker 2: I had to choose as like a treat or something
Speaker 2: more indulgent, I would give it one hundred times instead
Speaker 2: of juice or soft drink, because at least they're getting
Speaker 2: some calciums and magnesium, and you can certainly find options.
Speaker 3: That are lighter if you look at the label. So
Speaker 3: take a look, all right, Susie, thank you for that.
Speaker 1: That brings us to the end of another episode of
Speaker 1: the Nutrition Couch. Now, if your diet is lacking in
Speaker 1: a little bit of protein, don't forget to check out
Speaker 1: our scientifically formulated protein range at design Bydietitians dot Com,
Speaker 1: and as USI mentioned, you get our free mini protein
Speaker 1: ebook with a couple of recipes in there as well,
Speaker 1: which will be automatically emailed to you after you place
Speaker 1: your order. So thank you for listening to the episode,
Speaker 1: and we can't wait to catch you in next week's
Speaker 1: episode as well.
Speaker 3: Have a great week,