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Speaker 1: Welcome to two thousand and twenty five. A new year

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Speaker 1: is always a good time to take some time to

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Speaker 1: reflect and consider what you would like to be different

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Speaker 1: this time next year, specifically in the area of health

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Speaker 1: and fitness. Would you like to be a little bit

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Speaker 1: more organized when it comes to your food. Would you

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Speaker 1: like to lean up just a little bit. Perhaps you'd

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Speaker 1: like to be a little bit fitter. Maybe you have

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Speaker 1: a health related goal, or you just want to get

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Speaker 1: your nutrition sorted for good. Well, the good news is

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Speaker 1: on this new year's episode of The Nutrition Couch, We've

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Speaker 1: got you covered. So let's make twenty twenty five your

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Speaker 1: healthiest year yet. Hi. I'm Leanne Ward and I'm Susy Borrow,

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Speaker 1: and together we bring you The Nutrition Couch, the weekly

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Speaker 1: podcast that keeps you up to date on everything that

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Speaker 1: you need to know in the world of nutrition. Today

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Speaker 1: we chat all things healthy, habits, how to find and

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Speaker 1: keep your motivation in twenty twenty five, and the foods

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Speaker 1: that you need to be eating more. But to kick

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Speaker 1: us off this year, Susie and we must say we

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Speaker 1: must be honest with our listeners. We're recording a little

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Speaker 1: bit in advance. We can't really say you just yet

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Speaker 1: for us, because it is still December. But what is

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Speaker 1: something that you are looking forward to in twenty twenty

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Speaker 1: five this year?

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Speaker 2: Well, it's safe to say that at the end of

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Speaker 2: twenty twenty four we are both pretty tired and hence

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Speaker 2: really keen to wrap this up. So hopefully our energy

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Speaker 2: has returned by the first of January twenty twenty five,

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Speaker 2: and I think clean that is my favorite time of year,

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Speaker 2: those days between Boxing Day and New Year's Day. It's

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Speaker 2: real permission to have a real break. So yes, I'm

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Speaker 2: hoping you all have had a lovely Christmas and that

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Speaker 2: you are really enjoying this space and time to map

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Speaker 2: out a healthy and happy twenty twenty five. What am

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Speaker 2: I looking forward to? I think it's just about the

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Speaker 2: fresh start, isn't it. It's the opportunity to clear out

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Speaker 2: and really redefine what you want to work on. I

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Speaker 2: think at the beginning of this year, I'm really looking

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Speaker 2: to focus my working in In the past few years,

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Speaker 2: I've done a lot of different things, whereas this year

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Speaker 2: I really want to lean into a couple of key

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Speaker 2: areas that I'm finding more fulfilling and probably have a

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Speaker 2: little bit better life balance. You know, being able to

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Speaker 2: really work hard some days and take a bit more

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Speaker 2: time off others, which I wasn't able to do this

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Speaker 2: last couple of years for a number of reasons, but

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Speaker 2: probably most excitedly, we are launching a whole new range

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Speaker 2: of products in early twenty twenty five with our company

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Speaker 2: Designed by Dietitians. It is the one year anniversary of

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Speaker 2: Designed by Dietitians. It has gone far better than we

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Speaker 2: would have ever imagined, and so I'm really again leaning

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Speaker 2: into that and really excited to bring some new products

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Speaker 2: to our women in twenty twenty five to optimize health

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Speaker 2: and well being. So like all of us, it's a

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Speaker 2: real excitement and the time to clear out and get started.

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Speaker 2: And it is now November, but by the time it

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Speaker 2: gets to januaryly and both of my fridges would have

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Speaker 2: been cleaned out. I would have a clean oven and

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Speaker 2: a completely clean house, which I haven't had for several weeks.

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Speaker 2: So I'll just be happier because every time I look

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Speaker 2: in my fridge at the it's just an abomination. And

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Speaker 2: I'm really looking forward to having someone come and give

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Speaker 2: it a really good clean out. So there's many reasons

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Speaker 2: to be joyous on the first of January twenty twenty five.

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Speaker 1: Yeah, I couldn't agree more. And actually having a good

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Speaker 1: clean out it's so important because how often do you

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Speaker 1: have a little pig back there and you think, oh God,

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Speaker 1: how long has that dead cucumber been there for? You

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Speaker 1: pick up a jar of pace and you think, geez,

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Speaker 1: when was the last time I used this? So just

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Speaker 1: like the new year is a good reset, it's a

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Speaker 1: good time to reset your pantry, and it's a good

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Speaker 1: time to reset your fridge as well. So yeah, really

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Speaker 1: nice little tips there from you, Susie. But let's dive

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Speaker 1: into our word of the year because this is something

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Speaker 1: that you brought to the potty a few years ago

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Speaker 1: and we're going to continue it on this year because

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Speaker 1: we like to pick a word of the year And

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Speaker 1: thinking back, I can't remember I should have gone back

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Speaker 1: to the potty and listen last year. But I feel

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Speaker 1: like my word of the year was something around balance

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Speaker 1: because last year, you know, I had two hundred two

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Speaker 1: little kids and it was a lot like I was

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Speaker 1: working full time, my hubby was working full time, the

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Speaker 1: kids were really little. I think the word of the

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Speaker 1: year last year was balanced. Did I achieve it some days,

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Speaker 1: but probably most days. No, let's be honest. So what

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Speaker 1: is my word of the year for twenty twenty five?

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Speaker 1: It's thrive, Susie. And it's not just surviving, it's trying

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Speaker 1: to thrive. So actually being intentional with my habits, intentional

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Speaker 1: with my work, my days off, my training, my nutrition,

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Speaker 1: and really actually thriving and making some progress and not

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Speaker 1: just you know, trying to thread water and keep my

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Speaker 1: head above water and survive, actually giving it my best

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Speaker 1: crack to really make some forward momentums and forward progress

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Speaker 1: and thrive during twenty twenty five? Do you have a

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Speaker 1: word of the year that you'd like to share with

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Speaker 1: our listeners this year?

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Speaker 2: The one that I keep coming back to is freedom.

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Speaker 2: But it's more freedom to be able to do the

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Speaker 2: projects I want rather than feeling like this stuff I

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Speaker 2: have to do and don't want to So I'm really

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Speaker 2: keen to have that space and time to do really

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Speaker 2: immerse in the work that I enjoy. So yeah, my

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Speaker 2: word for twenty twenty five is freedom. So yeah, let's

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Speaker 2: see how we go with it. I kind of remember

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Speaker 2: my word last year, so it's not free powerful is it?

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Speaker 2: But I definitely know that your balance could do with

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Speaker 2: some work. So hopefully you're seriously, I know she's not balance.

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Speaker 2: She should hear how f resul she is. Some days

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Speaker 2: I'm thinking, yeah, no, no balance there.

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Speaker 1: I was packing orders at eleven pm at night, which

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Speaker 1: you know, I do not complain about it, like I

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Speaker 1: love that our little company designed by dieticians is you know,

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Speaker 1: it's doing so well, so it doesn't upset me at all.

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Speaker 1: But yeah, I was up at eleven PM packing orders,

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Speaker 1: and I set my alarm at five thirtieth and I'm

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Speaker 1: going to get up to the gym. And then I

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Speaker 1: woke up this morning and I was like, oh man,

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Speaker 1: but this year, twenty twenty five, it's all about thriving.

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Speaker 1: It's about finding that balance. It's about thriving. But along

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Speaker 1: with our word of the Year, we wanted to talk

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Speaker 1: about core healthy habits because January is a big time

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Speaker 1: where you know, people go on a diet, they do

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Speaker 1: a bit of a detox, they follow a really strict

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Speaker 1: gym challenge. They just they they go a bit too hard,

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Speaker 1: and let's be honest, they go too hard. They fall

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Speaker 1: off the wagon and everything's like undone by you know,

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Speaker 1: two three weeks into January, what's the research about really

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Speaker 1: strict diets and habits. It's something about like the major

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Speaker 1: already people have fallen off the wagon within you know,

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Speaker 1: by February basically, isn't it like most people can't actually

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Speaker 1: maintain their resolutions into February, let alone for an entire year.

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Speaker 2: Well, the idea of a diet instantly conscious up images

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Speaker 2: of restriction. So it's about punishing yourself by eliminating certain

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Speaker 2: food groups or you know, really being strict with what

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Speaker 2: you're eating. And that's just not sustainable, which is why

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Speaker 2: for us, the word diet is much more about developing

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Speaker 2: a regime that is sustainable and includes those more indulgent

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Speaker 2: foods as part of it, rather than a strict program.

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Speaker 2: And what I would say is every year I do

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Speaker 2: launch a reset program, a thirty day reset program that

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Speaker 2: you can find on my website. But what I do is,

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Speaker 2: in that kind of stricter regime, I only put it

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Speaker 2: to five days because I think that that is if

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Speaker 2: people want to feel sort of virtuous and really have

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Speaker 2: a period of time of what they call clean eating

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Speaker 2: or stricter eating, I think five days maybe seven is reasonable.

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Speaker 2: Not only are you able to drop a couple of

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Speaker 2: fluid kilos in that time period, but it's not creating

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Speaker 2: that unachievable, unsustainable model of weeks at a time of

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Speaker 2: restrictive eating. So I think it's more how you approach it,

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Speaker 2: and if you do want or have that desire to

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Speaker 2: focus on something strict, you know, at most five maybe

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Speaker 2: seven days is reasonable because life gets in the way.

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Speaker 2: We can't most of us can't go away on a

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Speaker 2: retreat indefinitely and just eat this clean, pure diet forever.

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Speaker 2: It has to be off to be integrated into day

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Speaker 2: to day life. So I think that's what I would

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Speaker 2: encourage people to do. If you are feeling a bit yuck,

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Speaker 2: you have over eaten, you're feeling a bit bloated, sure

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Speaker 2: do a sort of healthier, cleaner meal plan, but just

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Speaker 2: do it for a shorter period of time, rather than

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Speaker 2: expecting yourself to commit to thirty days of completely clean,

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Speaker 2: pure eating, because it's just not achievable and we just

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Speaker 2: set ourselves up for failure. And I think that the

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Speaker 2: other thing with that Leanna's resolutions, people will make twenty

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Speaker 2: like it's too much. Our life is too busy, you know,

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Speaker 2: to start with one or two small things and bill

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Speaker 2: is a much more powerful way to approach it. So

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Speaker 2: if you've got twelve months, even if you work on

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Speaker 2: one habit at a time, at the end of twelve months,

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Speaker 2: that's significant when you look at the change over time.

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Speaker 2: So really give yourself that space and time to make

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Speaker 2: sustainable change. And if you do want to embark on

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Speaker 2: something more intensive, a week max is the time of allocation.

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Speaker 1: I'll give it, yeah, and really thinking about what are

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Speaker 1: my habits and intentions just for January. Just start with

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Speaker 1: January because we know that the research shows is most

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Speaker 1: people don't make it past January with they're healthy eating anyway,

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Speaker 1: So don't set yourself up for twelve months, which is

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Speaker 1: really overwhelming. Actually, just focus on January and think about

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Speaker 1: these core healthy habits. The top three that I go

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Speaker 1: through consistently with nearly every kind of mine is planning

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Speaker 1: ahead with your meals, because if you're not planning ahead

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Speaker 1: with your meals, you're going to get to the point

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Speaker 1: where you're so hungry, you're opening the fridge of the pantry,

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Speaker 1: you're rating it, you're eating all of the snacks, and

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Speaker 1: then you've oversnacked and then you don't even want lunch

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Speaker 1: or dinner because you've overetten on all the snacks. So

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Speaker 1: you have to have some level of planning that goes

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Speaker 1: into your nutrition. It might be meal prepping all of

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Speaker 1: your meals. It might just be chopping up your veggies

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Speaker 1: and roasting them so it's easy enough to add some

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Speaker 1: extra veggies into dinner. It might just be chopping and

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Speaker 1: marinating some chicken so you can throw them into a

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Speaker 1: healthy stur ry for dinner. You've got a plan ahead

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Speaker 1: with your nutrition and you have to have a rough

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Speaker 1: idea of what your meals are going to be and

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Speaker 1: your snacks on a day to day basis. The other

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Speaker 1: one is vegetables. We think we eat enough, but the

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Speaker 1: reality is that ninety five percent of Australians don't. We

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Speaker 1: eat vegetables. Yes, I'm not saying that we don't, but

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Speaker 1: we don't need enough. We need five plus serves of

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Speaker 1: vegetables or salads every day. And a serving of vegetables

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Speaker 1: or salads is a cup of salad or half a

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Speaker 1: cup of cook vegetables. So unless you're going to eat

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Speaker 1: five cups of salad at your dinner, and let's be

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Speaker 1: honest to the majority of us, aren't we lucky? If

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Speaker 1: we get one to two cups on your plate, you

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Speaker 1: can't get in at dinner, so you have to aim

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Speaker 1: for a really good bulk at lunch. And some veggies

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Speaker 1: either in breakfast or with your snacks as well, some

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Speaker 1: veggie sticks and dip, you know, making some let us

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Speaker 1: roll ups or something like that, or adding a bit

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Speaker 1: of spinach into your smoothie with a bit of design

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Speaker 1: by dietitians. Protein powder. You've got to find a way again,

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Speaker 1: plan ahead, get that vegetable vulk in because not only

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Speaker 1: is it super low calorie so it'll help with fat

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Speaker 1: loss and keeping you full of for longer. There's also fiber,

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Speaker 1: there's nutrients, there's vitamins, minerals, antioxidants, polyphenals. All of our

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Speaker 1: vegetables and salads have really good quality nutrients in there

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Speaker 1: as well. So if you're not getting in the bulk

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Speaker 1: that you should, you're not going to thrive. My word

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Speaker 1: year in January or in twenty twenty five. And the

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Speaker 1: other big one is it's alcohol. We are conditioned as

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Speaker 1: a country in Australia. Like I've had so many clients

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Speaker 1: that have really limited their alcohol intake in December and

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Speaker 1: their friends and family have been like, what's wrong with you?

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Speaker 1: Why aren't you drinking? Are you pregnant? And it's like

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Speaker 1: you're the odd one out if you're not drinking, Like

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Speaker 1: we have such an ingrained culture that everybody drinks an

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Speaker 1: obsessive amount of alcohol here that you're honestly the odd

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Speaker 1: one out if you don't drink. So really make it

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Speaker 1: a core focus this year to pull back on alcohol.

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Speaker 1: Make it a special occasion thing only if you love it.

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Speaker 1: If you don't, get rid of it, because alcohol is

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Speaker 1: not actually good for you. It's a toxin for the body.

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Speaker 1: So I don't love it. Like I sometimes have clients

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Speaker 1: who go, oh, I had a drink because everybody else

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Speaker 1: was having a drink. Ll you know, I kind of

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Speaker 1: felt like it, but I didn't really like it, but

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Speaker 1: I drank it anyway. Really, if it's not something that

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Speaker 1: you love, get rid of it because it's not actually

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Speaker 1: serving you from a helth or from a nutritional perspective.

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Speaker 1: So be very very mindful of the amount of alcohol

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Speaker 1: that you have, particularly in January, but also throughout twenty

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Speaker 1: twenty five. Really make it the year to be mindful

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Speaker 1: and intentional. If you are going to have some, make

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Speaker 1: sure it's something that you love and make sure it's

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Speaker 1: a very special occasion type of thing. So they're the

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Speaker 1: three kind of core healthy habits that I like to

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Speaker 1: focus on with clients. But the other thing I will

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Speaker 1: say is that January is a great time to book

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Speaker 1: in with a dietician because there's so much noise and

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Speaker 1: confusing and conflicting advice on social media in particular, that

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Speaker 1: clients are so confused, they're overwhelmed. And if you're just

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Speaker 1: going to do a strict art you're going to lose

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Speaker 1: a couple of kilos, you're going to sign up to

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Speaker 1: the gym challenge, it's all going to come back again.

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Speaker 1: Because those things aren't actually sustainable. So build some core,

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Speaker 1: foundational healthy habits that are going to work for you

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Speaker 1: and your family long term. So if you're going to

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Speaker 1: lose a couple of killers in January, it's actually going

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Speaker 1: to stick and it's going to stay off and not

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Speaker 1: come back on again. So both Susie and I offer coaching,

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Speaker 1: So if you'd like to get in touch with us,

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Speaker 1: jump on our websites. Mine's leannwardnutrition dot com and Susie's

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Speaker 1: asusiborow dot com and just inquire and just sort of

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Speaker 1: see if it's something that might work for you. If

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Speaker 1: you've got private health you can claim some dieteticgrebates as well.

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Speaker 1: If not, seek out another dietician or somebody to keep

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Speaker 1: you accountable this time of year, because I think that

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Speaker 1: we all need a level of accountability because we're just busy,

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Speaker 1: and if we're not really onto it every single day,

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Speaker 1: we'll last a couple of days, a couple of weeks,

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Speaker 1: and we'll be back falling off the wagon again, and

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Speaker 1: before you know what, you're healthy eating goals are out

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Speaker 1: the year and it's not even February yet.

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Speaker 2: True. I think a couple I'd like to add is

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Speaker 2: if you can learn the art of compensation, because I

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Speaker 2: think there's a belief that you have to always be

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Speaker 2: strict with your food no matter what. So even if

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Speaker 2: you're out for dinner, you should be making healthier choices,

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Speaker 2: or if it's a birth you should feel guilty about

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Speaker 2: the cake, which is not the message. The messages there

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Speaker 2: will always be times that we over consume calories as humans,

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Speaker 2: because high calorie food can be celebratory, it can taste great.

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Speaker 2: There's nothing wrong with including it occasionally. But what we

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Speaker 2: don't do is compensate when we've had it. So we

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Speaker 2: go out for dinner and have an indulgent takeaway or

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Speaker 2: dessert or a few drinks, and then we wake up

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Speaker 2: at seven am and eat breakfast, hungry or not. So

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Speaker 2: I think if you can factor in when you do

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Speaker 2: have more indulgent periods of eating to compensate with lighter

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Speaker 2: meals or an increased fasting window, that is a skill

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Speaker 2: that will hold you for your entire life. And I

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Speaker 2: also think factoring in foods you like regularly will help

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Speaker 2: to get rid of the diet cycle. So rather than

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Speaker 2: think that you should never have chocolate, or never have

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Speaker 2: a glass of wine, or avoid avoid avoid, actually factoring

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Speaker 2: that INNI in controlled amounts, whether it's a treat once

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Speaker 2: a day or a couple of more indulgent meals, will

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Speaker 2: be ultimately what creates a balance and a sustainable model

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Speaker 2: of eating for you. And I would encourage people to

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Speaker 2: do that rather than what I see with my client

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Speaker 2: is they try and be extra good and not have

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Speaker 2: any treats. And for what It's not like you get

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Speaker 2: to the end of the road and you get extra

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Speaker 2: points or extra kilos loss because you're stricter. It doesn't

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Speaker 2: work that way. So I think factoring in foods you're

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Speaker 2: enjoying controlled amounts and learning to eat indulgip foods without

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Speaker 2: overeating them is an important part of developing a sustainable

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Speaker 2: model for weight loss but also healthy eating wrong term.

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Speaker 1: Yeah, I couldn't agree more.

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Speaker 2: All right, lee Anne, Well a little bit. Moving on

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Speaker 2: now to the psychology of behavioral change and motivation, And

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Speaker 2: what I would like to start with is my background

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Speaker 2: is in psychology. I've got an undergraduate in psychology as

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Speaker 2: well as a postgraduate in coaching psychology, so I'm certainly

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Speaker 2: I'm not a registered psychologist, but I certainly come with

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Speaker 2: a fair lack of training in this space. And of

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Speaker 2: course Leanne works primarily in a coaching capacity with her women,

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Speaker 2: so we're very skilled with behavioral change and are comfortable

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Speaker 2: talking about it. But what we've spoken about motivation several

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Speaker 2: times and talked about one of the key things to

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Speaker 2: motivation is action propels and sustains motivation. So the best

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Speaker 2: thing we can all do a feeling unmotivated is actually

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Speaker 2: do something positive. But a concept I wanted to discuss today,

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Speaker 2: which I think is an opportune time given where at

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Speaker 2: the brand new start of a year and people listening

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Speaker 2: maybe sort of looking for that little golden egg of information,

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Speaker 2: is that it's safe to say that if you're carrying

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Speaker 2: a significant amount of weight and or are not getting

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Speaker 2: sustainable change and constantly finding yourself on a cycle of

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Speaker 2: dieting or getting frustrated that your weight's increasing, or not

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Speaker 2: being able to maintain an exercise program, it's safe to

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Speaker 2: say that your underlying habits need to change. And one

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Speaker 2: of the biggest differences that I see between my clients

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Speaker 2: who do incredibly well, which is won't.

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Speaker 1: Lie to you.

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Speaker 2: Most of them do pretty well. But when I do

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Speaker 2: have a client who is sort of holding themselves back,

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Speaker 2: it's because they've come to see a dietician because they've

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Speaker 2: thought they've thrown some money at the problem so it

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Speaker 2: will work, but they're not actually prepared to make the changes.

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Speaker 2: So what I want you to be considering today on

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Speaker 2: January first, twenty twenty five, is that if you don't

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Speaker 2: get the results you're looking for, and you have a

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Speaker 2: perception you're eating well and exercising, or your weight continues

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Speaker 2: to increase, or you may have started ozim peak or

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Speaker 2: Manjaro and still not really getting significant weight loss. The

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Speaker 2: harsh reality Leanne is is that something you're doing is

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Speaker 2: not taking you to the next level. So you might

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Speaker 2: think that you're doing the right thing. But this is

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Speaker 2: where a health professional, a coach, a dietitian can come

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Speaker 2: in really handy, because at some point in time in

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Speaker 2: the change cycle, it becomes my job to tell a

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Speaker 2: client when they're overindulging, when they're eating too much, when

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Speaker 2: they're using food as a crutch and eating when they're

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Speaker 2: not hungry, when they are psychologically compensating with exercise and overeating,

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Speaker 2: when they're being a little bit lazy, and when they're

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Speaker 2: using excuses. Now, they're never overly nice conversations to have,

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Speaker 2: because if I get to that point, it's safe to

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Speaker 2: save my client's and a little bit of denial. And

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Speaker 2: they don't want to hear it because otherwise they would

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Speaker 2: have made the changes. But it's a good time of

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Speaker 2: year to get brutally honest with yourself. And the truth is,

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Speaker 2: if you're not losing weight, you're either eating too much,

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Speaker 2: you're treating yourself too much, or you're exercising but you're

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Speaker 2: not actually efficiently burning extra calories. And I see it

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Speaker 2: all the time where I've got yeah, but I did

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Speaker 2: my steps, or I'm trying hard, but they're actually not

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Speaker 2: taking it to the next level and really doing what

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Speaker 2: they need to do to take things to the next level.

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Speaker 2: And that's why they're getting okay results. They may not

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Speaker 2: be gaining and they might be losing half a kilo

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Speaker 2: every two weeks, but they're not getting those one to

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Speaker 2: two kilo losses a week, and they're not getting that

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Speaker 2: consistent significant loss over time. So I think it's time

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Speaker 2: to get brutally honest with yourself and to say, am

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Speaker 2: I someone who eats too much? Am I someone who

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Speaker 2: treats myself too much? Am I maintaining rather than training

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Speaker 2: when I exercise? And what do I need to do?

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Speaker 2: If I have the vision of significantly reducing my weight

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Speaker 2: or my fitness and changing my life, I'm going to

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Speaker 2: have to make some changes. And I think sometimes we're

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Speaker 2: not always prepared to do that, and in many cases

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Speaker 2: lead it's our job to make it apparent that that

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Speaker 2: client is, you know, maybe just eating too much, eating

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Speaker 2: when they're not hungry, not exercising efficiently. So it's brutal honesty,

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Speaker 2: is my first thing. What do you need to actually

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Speaker 2: be really honest with yourself about rather than using distraction

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Speaker 2: and paying a personal trainer or paying a ditation, but

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Speaker 2: actually not prepared to make the changes, which links into

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Speaker 2: the power of accountability, because accountability isn't just about sending

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Speaker 2: someone your weight each week. It's about having someone give

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Speaker 2: feedback on those variables. So part of a coaching model

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Speaker 2: of change for us to do our job, it's for

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Speaker 2: our clients to bring data to us and it's for

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Speaker 2: us to then give feedback to come to a mutually

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Speaker 2: acceptable agreement on what's going to be required to move forward.

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Speaker 2: And that's where having someone to check your food diaries,

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Speaker 2: to check in with with your choices at the grocery store,

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Speaker 2: to ask why you made that choice, why you were

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Speaker 2: eating out, is a really good way to be able

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Speaker 2: to reset your baseline, have someone feedback to you in

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Speaker 2: an honest way what's actually going on, and you being

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Speaker 2: open to make those changes. And certainly if I've got

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Speaker 2: more rigid personalities or very strong women, that can be

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Speaker 2: very difficult to hear because in your life you're very

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Speaker 2: used to making the decisions, being right at home, knowing

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Speaker 2: what's best for you, so it can be very confronting

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Speaker 2: to have someone come in and say, actually, were you

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Speaker 2: hungry when you had that? Or could you have gone

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Speaker 2: for a walk and you chose to stay on the couch,

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Speaker 2: And it can be a little bit confronting, but the

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Speaker 2: best place to be is an openness to acknowledge what

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Speaker 2: you're doing is not working, because my interest is only

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Speaker 2: ever taking my clients to that next level where they

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Speaker 2: claim to want to go. It's not a personal attack,

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Speaker 2: it's more developing a regime and a model that's sustainable

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Speaker 2: for that client. So that is where the accountability comes in.

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Speaker 2: Really really handy to actually have someone put that mirror

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Speaker 2: up to you and your behavior and be questioning it,

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Speaker 2: which can be very confronting, but long term be the

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Speaker 2: key that transforms you from where you are now to

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Speaker 2: where you want to go. And then, like I always say,

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Speaker 2: leanne when in doubt, the best thing you can do

431
00:20:03,600 --> 00:20:06,040
Speaker 2: is take some action. So here we are sitting first

432
00:20:06,040 --> 00:20:08,320
Speaker 2: of jan. Inevitably, you probably haven't moved as much as

433
00:20:08,359 --> 00:20:10,439
Speaker 2: you should have. You probably drunk a bit too much,

434
00:20:10,480 --> 00:20:12,040
Speaker 2: probably eating a bit too much, as we all have.

435
00:20:12,359 --> 00:20:14,440
Speaker 2: The best thing you can do today is start Because

436
00:20:14,480 --> 00:20:17,320
Speaker 2: what I also find is people very keen to delay.

437
00:20:17,359 --> 00:20:19,399
Speaker 2: I'm going to start next week. I'm going to start Monday.

438
00:20:19,400 --> 00:20:20,880
Speaker 2: I'm going to start when the kids go back to school,

439
00:20:20,920 --> 00:20:23,840
Speaker 2: and we just lose so much time. There's never a

440
00:20:23,880 --> 00:20:26,840
Speaker 2: perfect time life. Modern life is so busy, there's never

441
00:20:26,880 --> 00:20:29,520
Speaker 2: a perfect time. We're always too busy. There's always stuff on,

442
00:20:30,000 --> 00:20:32,159
Speaker 2: there's always celebrations. So the best thing you can do

443
00:20:32,240 --> 00:20:35,240
Speaker 2: is start today, Go for a walk, make a healthy

444
00:20:35,240 --> 00:20:37,119
Speaker 2: meal choice. We're not saying it has to be perfect,

445
00:20:37,240 --> 00:20:39,679
Speaker 2: it just has to be consistent, and there is nothing

446
00:20:40,119 --> 00:20:42,200
Speaker 2: nothing to say you can't start now even if you're

447
00:20:42,200 --> 00:20:44,919
Speaker 2: on holidays, because you actually have more space and time

448
00:20:45,240 --> 00:20:46,959
Speaker 2: to be able to do the things you need to do.

449
00:20:47,000 --> 00:20:48,800
Speaker 2: When real life is back and we're at work, we

450
00:20:48,880 --> 00:20:51,800
Speaker 2: often do have limitations on our time. So there my

451
00:20:51,920 --> 00:20:55,680
Speaker 2: key points. It's about identifying motivation, but really getting brutally

452
00:20:55,720 --> 00:20:58,960
Speaker 2: honest with self, looking at ways for accountability to get

453
00:20:58,960 --> 00:21:02,800
Speaker 2: that feedback in an evidence based way, and remaining action

454
00:21:02,920 --> 00:21:06,359
Speaker 2: focused every single day from now, rather than waiting for

455
00:21:06,400 --> 00:21:07,640
Speaker 2: the perfect time to get going.

456
00:21:08,359 --> 00:21:10,359
Speaker 1: And I really liked how you were talking about brutal

457
00:21:10,400 --> 00:21:13,160
Speaker 1: honesty because I've got the perfect example, which funnily enough

458
00:21:13,200 --> 00:21:16,680
Speaker 1: popped up on Facebook today about brutal honesty and accountability

459
00:21:16,680 --> 00:21:20,120
Speaker 1: and action. And I'm part of a Brisbane mum's Facebook

460
00:21:20,160 --> 00:21:22,600
Speaker 1: group essentially, and everyone shares like mom type of stuff

461
00:21:22,600 --> 00:21:24,680
Speaker 1: and tips and tricks and everybody asked for help, etc.

462
00:21:25,320 --> 00:21:28,200
Speaker 1: And a lady posted this morning actually and she was like, Mums,

463
00:21:28,240 --> 00:21:30,240
Speaker 1: I need some brutal honesty. I don't know what I'm

464
00:21:30,320 --> 00:21:32,960
Speaker 1: doing wrong. She's like, I eat clean all the time,

465
00:21:33,320 --> 00:21:35,639
Speaker 1: really healthy. I've been trying so hard for months. I

466
00:21:35,680 --> 00:21:37,560
Speaker 1: have one cheap day a week, but my weight is

467
00:21:37,600 --> 00:21:39,640
Speaker 1: not budging. And she's like, I started some weight loss

468
00:21:39,640 --> 00:21:42,399
Speaker 1: medication three weeks ago. I literally haven't even lost a

469
00:21:42,400 --> 00:21:44,399
Speaker 1: couple of hundred grams on the scale. She's like, where

470
00:21:44,440 --> 00:21:46,639
Speaker 1: am I going wrong? And all these mums are jumping

471
00:21:46,640 --> 00:21:48,560
Speaker 1: in and they're like giving some tips and tricks, And

472
00:21:48,560 --> 00:21:51,359
Speaker 1: I thought I can sum that up in basically just

473
00:21:51,400 --> 00:21:54,919
Speaker 1: a couple of sentences, because being brutally honest and sometimes

474
00:21:54,960 --> 00:21:56,600
Speaker 1: you can't see what's right in front of your face,

475
00:21:56,640 --> 00:21:59,280
Speaker 1: which is why having a dietician who works within a

476
00:21:59,320 --> 00:22:01,720
Speaker 1: coaching model use in daily contact with you can be

477
00:22:01,800 --> 00:22:05,840
Speaker 1: so powerful. Because one cheat day week is the first

478
00:22:05,840 --> 00:22:07,560
Speaker 1: thing that I'll say, because I've seen you know, I've

479
00:22:07,600 --> 00:22:10,399
Speaker 1: seen people do cheat days two three fourth, you know,

480
00:22:10,520 --> 00:22:13,480
Speaker 1: thousand calories, Like you can consume a couple of thousand

481
00:22:13,520 --> 00:22:16,320
Speaker 1: calories in a whole cheat day, So that in itself

482
00:22:16,359 --> 00:22:18,080
Speaker 1: is a huge thing that I would just get rid of,

483
00:22:18,119 --> 00:22:20,480
Speaker 1: Like if you want to have a lovely meal out, absolutely,

484
00:22:20,520 --> 00:22:22,600
Speaker 1: but it's not an entire cheat day because honestly, what

485
00:22:22,640 --> 00:22:24,959
Speaker 1: happens is the cheat day turns into the cheat weekend,

486
00:22:25,200 --> 00:22:27,159
Speaker 1: which is like two three days off track from like

487
00:22:27,200 --> 00:22:30,240
Speaker 1: Friday afternoon to Sunday night, and then you've only really

488
00:22:30,320 --> 00:22:31,760
Speaker 1: been on track for four and a half days and

489
00:22:31,760 --> 00:22:33,520
Speaker 1: you've been off track for the other three. So a

490
00:22:33,600 --> 00:22:36,280
Speaker 1: cheap day in itself is a whole nother issue. But

491
00:22:36,480 --> 00:22:38,440
Speaker 1: what I really find is probably the crux of it

492
00:22:38,560 --> 00:22:40,919
Speaker 1: is I eat healthy, you know, I eat really clean,

493
00:22:41,160 --> 00:22:44,200
Speaker 1: because healthy eating doesn't translate to fat loss. It's all

494
00:22:44,240 --> 00:22:46,640
Speaker 1: about the numbers. Unfortunately, with fat loss, it is about

495
00:22:46,680 --> 00:22:49,280
Speaker 1: the numbers. So I think she was being brutally honest

496
00:22:49,280 --> 00:22:51,400
Speaker 1: in the fact that she was like, I'm trying really hard,

497
00:22:51,400 --> 00:22:54,000
Speaker 1: I don't know where I'm going wrong, but brutal honesty,

498
00:22:54,080 --> 00:22:55,960
Speaker 1: like what are you actually eating? On that cheat day.

499
00:22:56,440 --> 00:22:59,080
Speaker 1: How much are you actually moving each day? When it

500
00:22:59,119 --> 00:23:01,280
Speaker 1: comes to clean eating, you might be eating well, but

501
00:23:01,320 --> 00:23:03,479
Speaker 1: are you snacking all day long? Are you not building

502
00:23:03,520 --> 00:23:06,359
Speaker 1: balanced meals? You might be making healthy choices, but are

503
00:23:06,400 --> 00:23:08,920
Speaker 1: you skipping lunch and over eating the snacks. You're having

504
00:23:08,960 --> 00:23:11,680
Speaker 1: a massive lunch and then having a massive dinner as well,

505
00:23:11,720 --> 00:23:14,639
Speaker 1: even if it's healthy, clean food, are the portions just

506
00:23:14,680 --> 00:23:18,119
Speaker 1: not right for you? So there's brutal honesty, Then there's accountability.

507
00:23:18,280 --> 00:23:20,560
Speaker 1: Then there's the action that you talks about. But there's

508
00:23:20,600 --> 00:23:23,760
Speaker 1: also getting that personalized advice to actually find where you're

509
00:23:23,800 --> 00:23:26,639
Speaker 1: going wrong. And probably the best place to post isn't

510
00:23:26,760 --> 00:23:29,960
Speaker 1: the mum's Facebook group to get good feedback and advice,

511
00:23:30,040 --> 00:23:32,679
Speaker 1: because then when Mum's posting about try this detox, this,

512
00:23:32,760 --> 00:23:34,840
Speaker 1: Mum's like, I'm about to start at a week challenge,

513
00:23:34,960 --> 00:23:36,800
Speaker 1: join my challenge, And I just thought, you know what,

514
00:23:36,840 --> 00:23:39,080
Speaker 1: There's so much I can say here, but I can't

515
00:23:39,080 --> 00:23:41,760
Speaker 1: because that poor lady would be so overwhelmed with all

516
00:23:41,800 --> 00:23:44,159
Speaker 1: of these women telling her to do this challenge and

517
00:23:44,240 --> 00:23:46,679
Speaker 1: this diet and check your carbs and go kido and

518
00:23:46,880 --> 00:23:49,080
Speaker 1: do this detox and have you seen this new diet

519
00:23:49,080 --> 00:23:52,480
Speaker 1: and try this medication that it's just so overwhelming and

520
00:23:52,520 --> 00:23:55,760
Speaker 1: we have to get that personalized level of advice for us.

521
00:23:56,080 --> 00:23:58,280
Speaker 1: But I also think when we're talking about brutal honesty,

522
00:23:58,880 --> 00:24:01,600
Speaker 1: is what are we giving ourselves permission to do? And

523
00:24:01,680 --> 00:24:05,120
Speaker 1: I've had quite a few clients that will skip meals

524
00:24:05,320 --> 00:24:09,320
Speaker 1: in order to basically give themselves permission to overeat later on.

525
00:24:09,400 --> 00:24:11,680
Speaker 1: So that's another big one that I've pulled up quite

526
00:24:11,720 --> 00:24:13,959
Speaker 1: a few of my ladies and they are trying so

527
00:24:14,080 --> 00:24:16,440
Speaker 1: hard and they're doing so so well. But when you've

528
00:24:16,440 --> 00:24:20,399
Speaker 1: got decades of ingrain behavior where you have skip meals

529
00:24:20,440 --> 00:24:22,879
Speaker 1: in order to give yourself psychological permission to have a

530
00:24:22,880 --> 00:24:26,160
Speaker 1: bit of a binge on chocolate later on, that's decades

531
00:24:26,200 --> 00:24:29,280
Speaker 1: of ingrain behavior. So again, that accountability is so key

532
00:24:29,320 --> 00:24:31,560
Speaker 1: for me to say to my client, you shouldn't have

533
00:24:31,560 --> 00:24:33,720
Speaker 1: skipped lunch. You know that, you know what happens is

534
00:24:33,720 --> 00:24:35,800
Speaker 1: that you're just going to over eat later on if

535
00:24:35,840 --> 00:24:38,600
Speaker 1: you're skipping a proper meal. And sometimes we just need

536
00:24:38,640 --> 00:24:40,520
Speaker 1: to hear it because it's right in front of our face.

537
00:24:40,560 --> 00:24:42,399
Speaker 1: We know we shouldn't be doing it, we know what

538
00:24:42,480 --> 00:24:44,760
Speaker 1: it's going to lead to later on. But we just

539
00:24:44,880 --> 00:24:48,200
Speaker 1: need that. I guess that person in our corner saying, Hey,

540
00:24:48,440 --> 00:24:50,720
Speaker 1: I need you to eat a really well balanced lunch. Yes,

541
00:24:50,760 --> 00:24:53,280
Speaker 1: I still need you to add the carbohydrates serve to dinner,

542
00:24:53,359 --> 00:24:55,639
Speaker 1: even if you overdid it in the afternoon. I still

543
00:24:55,680 --> 00:24:57,680
Speaker 1: need you to balance dinner. You don't need to go light,

544
00:24:57,760 --> 00:25:00,240
Speaker 1: you don't need to skip it. Sometimes we just to

545
00:25:00,280 --> 00:25:03,320
Speaker 1: hear these like reaffirming messages from someone else in our

546
00:25:03,320 --> 00:25:05,560
Speaker 1: corner as well. So I do think that the key

547
00:25:05,600 --> 00:25:09,920
Speaker 1: piece for most people, particularly with the amount of overwhelming

548
00:25:09,960 --> 00:25:13,840
Speaker 1: information out there lately, is the accountability piece. So get

549
00:25:13,840 --> 00:25:16,240
Speaker 1: some accountability. Is it a dietitian? Are you going to

550
00:25:16,280 --> 00:25:18,359
Speaker 1: come and work in zoosing my coaching models. Are you

551
00:25:18,400 --> 00:25:20,119
Speaker 1: going to go see another dietitian? Are you going to

552
00:25:20,160 --> 00:25:22,640
Speaker 1: be accountable to your personal trainer? Is it your loved

553
00:25:22,640 --> 00:25:24,720
Speaker 1: one who's going to keep your accountable? But be very

554
00:25:24,760 --> 00:25:27,560
Speaker 1: careful there, because so many times we have you know,

555
00:25:27,920 --> 00:25:30,480
Speaker 1: partners and loved ones saying I'll hold you accountable and

556
00:25:30,560 --> 00:25:33,080
Speaker 1: let's be honest, let's be brutally honest. It lasts a

557
00:25:33,080 --> 00:25:35,080
Speaker 1: couple of weeks and you're back at square one. So

558
00:25:35,240 --> 00:25:38,920
Speaker 1: make sure that accountability body is somebody that's actually trained

559
00:25:39,119 --> 00:25:42,439
Speaker 1: to give you brutal, honest feedback and feedback that is

560
00:25:42,520 --> 00:25:46,439
Speaker 1: personalized to you to actually positively influence your journey long term.

561
00:25:46,520 --> 00:25:48,879
Speaker 1: So there's nothing wrong with having an accountability body, but

562
00:25:49,000 --> 00:25:51,119
Speaker 1: you actually need to make sure they're giving you proper

563
00:25:51,160 --> 00:25:54,480
Speaker 1: feedback that's going to positively influence your journey long term.

564
00:25:54,880 --> 00:25:56,520
Speaker 2: Two And I just want to actually make a comment

565
00:25:56,560 --> 00:26:00,880
Speaker 2: about personal trainers and accountability because I've got personal trainer.

566
00:26:01,160 --> 00:26:03,960
Speaker 2: They can be fantastic to check exercise and even on

567
00:26:04,080 --> 00:26:07,399
Speaker 2: surface level to check a food diary, but in most

568
00:26:07,440 --> 00:26:12,640
Speaker 2: cases they are not qualified to be giving prescriptive nutrition advice. Now, literally,

569
00:26:12,720 --> 00:26:15,080
Speaker 2: any chain of gyms that you go to at the

570
00:26:15,080 --> 00:26:17,439
Speaker 2: start of a new year has a diet program. In

571
00:26:17,480 --> 00:26:19,800
Speaker 2: some cases they may have a dietician, in many more

572
00:26:19,840 --> 00:26:22,280
Speaker 2: they don't. And then you have a personal trainer perusing

573
00:26:22,320 --> 00:26:24,919
Speaker 2: your diet based on what their understanding is of what

574
00:26:24,960 --> 00:26:27,000
Speaker 2: macro should be. And I cannot tell you how many

575
00:26:27,080 --> 00:26:29,840
Speaker 2: times I've seen clients on way too low carbohydrate load

576
00:26:30,520 --> 00:26:33,320
Speaker 2: or way too much protein because the personal trainer has

577
00:26:33,320 --> 00:26:36,120
Speaker 2: given diet advice and they should not be. So if

578
00:26:36,160 --> 00:26:38,560
Speaker 2: you have joined a gym or planning to I would

579
00:26:38,600 --> 00:26:40,960
Speaker 2: be very mindful of where you're getting the dietary advice

580
00:26:41,000 --> 00:26:43,840
Speaker 2: from their hearts in the right place. Ultimately they'll be

581
00:26:44,040 --> 00:26:46,119
Speaker 2: talking about what works for them or what their training

582
00:26:46,160 --> 00:26:48,639
Speaker 2: is or what their understanding is. But it is not

583
00:26:48,920 --> 00:26:52,200
Speaker 2: specific for women, particularly women who have hormonal issues like

584
00:26:52,240 --> 00:26:56,320
Speaker 2: internal resistance going through perimenopause. It is a complex area

585
00:26:56,359 --> 00:26:59,520
Speaker 2: of nutrition and personal trainers should not be giving that

586
00:26:59,600 --> 00:27:02,879
Speaker 2: specific dietary advice. So they can facilitate, they might have

587
00:27:02,920 --> 00:27:05,200
Speaker 2: to check a diary, but in general, you need to

588
00:27:05,200 --> 00:27:07,320
Speaker 2: see a dietitian if you're going through any of those

589
00:27:07,359 --> 00:27:10,680
Speaker 2: time periods or hormonial changes or in general to get

590
00:27:10,720 --> 00:27:13,200
Speaker 2: a model that is evidence based and right for you,

591
00:27:13,680 --> 00:27:15,639
Speaker 2: rather than a one size fix or model at the

592
00:27:15,680 --> 00:27:19,320
Speaker 2: gym sort of se six week reset progo or whatever

593
00:27:19,320 --> 00:27:20,879
Speaker 2: they're spreaking at that point in time.

594
00:27:21,320 --> 00:27:23,560
Speaker 1: And I was to say, when we're talking about accountability

595
00:27:23,560 --> 00:27:26,800
Speaker 1: and getting an expert in your corner, dietitians are wonderful

596
00:27:26,840 --> 00:27:29,440
Speaker 1: because we're trained in evidence based practice. We go through many,

597
00:27:29,480 --> 00:27:32,359
Speaker 1: many years of university and supervised study. But not all

598
00:27:32,400 --> 00:27:35,000
Speaker 1: dietitians are fat loss experts. We're very trained in how

599
00:27:35,040 --> 00:27:38,399
Speaker 1: to treat complex clinical conditions. We're very well trained in

600
00:27:38,440 --> 00:27:41,359
Speaker 1: how to get clients to eat well, but most dieticians

601
00:27:41,400 --> 00:27:44,119
Speaker 1: aren't actually an expert in fat loss science. So really

602
00:27:44,200 --> 00:27:46,880
Speaker 1: seek out a dietitian who is an expert in fat loss.

603
00:27:46,920 --> 00:27:48,880
Speaker 1: Don't just go to a dietitian say hey, I want

604
00:27:48,880 --> 00:27:50,840
Speaker 1: to lose body, fight I want to lose weight, and

605
00:27:50,880 --> 00:27:52,439
Speaker 1: think that they're going to be a great person to

606
00:27:52,480 --> 00:27:54,560
Speaker 1: help you. So, of course Susie and I specialize in

607
00:27:54,560 --> 00:27:56,959
Speaker 1: fataloss science, but also I have a whole team of

608
00:27:57,000 --> 00:27:59,960
Speaker 1: dietitians as well who work online virtually. They will see

609
00:27:59,960 --> 00:28:01,879
Speaker 1: you anywhere in the world. If you don't want to

610
00:28:01,920 --> 00:28:04,199
Speaker 1: do a twelve week coaching model with Susie and I,

611
00:28:04,200 --> 00:28:06,520
Speaker 1: I have a whole team of dietitians who also specialize

612
00:28:06,560 --> 00:28:08,080
Speaker 1: in fat loss that you can just have a single

613
00:28:08,119 --> 00:28:10,399
Speaker 1: concept with, check a couple of things off, ask a

614
00:28:10,400 --> 00:28:12,760
Speaker 1: couple of questions with, and see that anywhere in the

615
00:28:12,760 --> 00:28:15,200
Speaker 1: world from basically the comfort of your own home. So

616
00:28:15,240 --> 00:28:18,800
Speaker 1: it's that's leanne Wood Nutrition Virtual Clinic as well. Well.

617
00:28:18,880 --> 00:28:22,880
Speaker 1: That's easy. Moving on to our supermarket product section this week,

618
00:28:22,960 --> 00:28:25,080
Speaker 1: and we are going to be talking about healthy treats

619
00:28:25,080 --> 00:28:27,679
Speaker 1: specifically things that our clients like to eat a lot of,

620
00:28:28,080 --> 00:28:30,840
Speaker 1: but as dietitians, we don't really love that much. And

621
00:28:30,880 --> 00:28:33,639
Speaker 1: one of those examples is the how do you pronounce it?

622
00:28:33,680 --> 00:28:34,440
Speaker 1: Is it? No shoe?

623
00:28:34,640 --> 00:28:37,480
Speaker 2: No? Yeah, no shoe, no shoe, no shoe.

624
00:28:37,280 --> 00:28:41,560
Speaker 1: No shoe. Peanut caramel nougat bar. I have a lot

625
00:28:41,560 --> 00:28:44,760
Speaker 1: of clients eating these because they're chocolatey, they're sweet. They

626
00:28:44,880 --> 00:28:47,480
Speaker 1: love them, but they're also in that mindset where there's

627
00:28:47,520 --> 00:28:49,400
Speaker 1: so much healthier for me. So I can eat them

628
00:28:49,440 --> 00:28:51,560
Speaker 1: every single day, or I can eat them quite regularly,

629
00:28:51,800 --> 00:28:55,160
Speaker 1: But the reality is that most bars on the market

630
00:28:55,480 --> 00:28:57,960
Speaker 1: are ultra process foods. And there's something that Susie and

631
00:28:58,000 --> 00:29:01,360
Speaker 1: I both recommend in a pine like if you're traveling,

632
00:29:01,480 --> 00:29:03,720
Speaker 1: if you're, you know, doing a long commute in the car,

633
00:29:03,840 --> 00:29:06,680
Speaker 1: if you're between meetings, like you just there's something that

634
00:29:06,720 --> 00:29:09,560
Speaker 1: you use occasionally when you're in a pinch, not regularly.

635
00:29:09,600 --> 00:29:11,760
Speaker 1: They're never something that I would write regularly into a

636
00:29:11,800 --> 00:29:15,160
Speaker 1: client's meal plan. So let's go through the milk, chocolate,

637
00:29:15,200 --> 00:29:19,680
Speaker 1: peanut and caramel nougat bar. So ingredient wise twenty six

638
00:29:19,680 --> 00:29:23,280
Speaker 1: percent peanuts, milk solids, chickar root, fiber, which you know,

639
00:29:23,320 --> 00:29:26,240
Speaker 1: causia terribly react to when most people with IBS have

640
00:29:26,280 --> 00:29:28,800
Speaker 1: a super hard time processing that. It causes tons of

641
00:29:28,800 --> 00:29:31,520
Speaker 1: bloating and gas and diarrhye and all sorts of negative

642
00:29:31,520 --> 00:29:33,640
Speaker 1: side effects for a lot of people with a sensitive bound.

643
00:29:33,680 --> 00:29:37,320
Speaker 1: So I don't love chicken root fiber, vegetable fat, sober

644
00:29:37,400 --> 00:29:47,120
Speaker 1: corn fiber, polydextros sorbatole known gmo erythrotol, vegetable glycerine, cocoa, powder, flavors, emulsifies, salt,

645
00:29:47,480 --> 00:29:51,520
Speaker 1: apple extract, and mink fruit extract. So these are better ingredients,

646
00:29:51,520 --> 00:29:54,520
Speaker 1: but they're far down the list, Like you might go, oh,

647
00:29:54,560 --> 00:29:57,000
Speaker 1: it's sweetened with apple extract and monk's root extract, But

648
00:29:57,000 --> 00:30:00,040
Speaker 1: there's so many sweetness in there that I thin. I

649
00:30:00,040 --> 00:30:02,240
Speaker 1: think it kind of it's kind of like an offset set,

650
00:30:02,240 --> 00:30:04,480
Speaker 1: like there's minimal of that actually in there, and there's

651
00:30:04,560 --> 00:30:07,000
Speaker 1: way more of that highly processed foods. There's also some

652
00:30:07,040 --> 00:30:10,840
Speaker 1: steavier and some antioxidants in there. So ingredient wise, the

653
00:30:10,880 --> 00:30:14,400
Speaker 1: only real whole food in that entire ingredient list is

654
00:30:14,440 --> 00:30:16,840
Speaker 1: peanuts and milk salids. Everything else in there is not

655
00:30:16,960 --> 00:30:20,600
Speaker 1: something that you would actually have in your pantry or

656
00:30:20,680 --> 00:30:22,960
Speaker 1: kitchen that you would use regularly. And that's how we

657
00:30:23,040 --> 00:30:26,680
Speaker 1: define an ultra processed food is how many ingredients in

658
00:30:26,680 --> 00:30:29,360
Speaker 1: that ingredient list are things that you would regularly cook

659
00:30:29,480 --> 00:30:31,920
Speaker 1: or bake with that you can regularly find in your

660
00:30:31,960 --> 00:30:34,160
Speaker 1: pantry or in your kitchen. And hand on my heart,

661
00:30:34,200 --> 00:30:37,040
Speaker 1: SUSI sorry, three peanuts. I don't have milk salts, but

662
00:30:37,040 --> 00:30:39,280
Speaker 1: milk solids I would consider mostly a whole food and

663
00:30:39,320 --> 00:30:42,160
Speaker 1: cocoa powder. They're really the only things in that list.

664
00:30:42,240 --> 00:30:44,080
Speaker 1: Like I don't have chickory root fiber, I don't have

665
00:30:44,200 --> 00:30:46,560
Speaker 1: vegetable fats. I don't have sober corn fib. I don't

666
00:30:46,600 --> 00:30:50,520
Speaker 1: have polydextros, sorbitols, vegetable glycerins. Like there's a whole bunch

667
00:30:50,520 --> 00:30:53,960
Speaker 1: of ingredients in there that I'm not actually loving when

668
00:30:54,000 --> 00:30:56,800
Speaker 1: it comes to this bar. But breaking down the nutrition

669
00:30:56,960 --> 00:31:00,640
Speaker 1: information panel, so serving size forty two gram an overly

670
00:31:00,720 --> 00:31:03,200
Speaker 1: large bar, Like in all honesty, you could finish that

671
00:31:03,240 --> 00:31:05,240
Speaker 1: in three or four bytes. Like it's not a huge bar.

672
00:31:05,320 --> 00:31:08,760
Speaker 1: So forty two grams per serving, energy wise, is just

673
00:31:08,800 --> 00:31:11,960
Speaker 1: over seven hundred kilo duels, so roughly about one hundred

674
00:31:11,960 --> 00:31:15,640
Speaker 1: and seventy calories per bar. Seven point nine grams of protein,

675
00:31:16,080 --> 00:31:18,600
Speaker 1: ten grams of fat, so certainly not a low fat product,

676
00:31:18,840 --> 00:31:21,760
Speaker 1: with four point six of that being saturated fat, four

677
00:31:21,800 --> 00:31:24,880
Speaker 1: point four grams of carbohydrates, so quite low carbohydrate for

678
00:31:24,920 --> 00:31:27,680
Speaker 1: a bar with three point two grams of that being sugar,

679
00:31:28,440 --> 00:31:31,200
Speaker 1: ten point three grams of dietary fiber. I just think

680
00:31:31,240 --> 00:31:34,000
Speaker 1: that's probably too much fiber. And it's all like that

681
00:31:34,160 --> 00:31:36,680
Speaker 1: modified fiber. It's not the great type of fiber you're

682
00:31:36,680 --> 00:31:39,640
Speaker 1: seeing in natural wal grains and legumes like, it's basically

683
00:31:39,760 --> 00:31:42,960
Speaker 1: artificially type created fiber, which for people with some gut

684
00:31:43,000 --> 00:31:45,040
Speaker 1: issues and a sensitive tummy, it's not gonna sit well.

685
00:31:45,120 --> 00:31:47,320
Speaker 1: So ten point three grams of fiber in a small

686
00:31:47,400 --> 00:31:49,800
Speaker 1: forty gram bar is fas too much in my opinion.

687
00:31:49,800 --> 00:31:51,920
Speaker 1: I would never put that much in thirty and y

688
00:31:52,000 --> 00:31:55,080
Speaker 1: is seventy two milligrams, so quite low. Sorbatol one point

689
00:31:55,120 --> 00:31:58,040
Speaker 1: five grams glycerool one point four grams and two grams

690
00:31:58,040 --> 00:32:01,320
Speaker 1: of a wreath throttops well a lot of sugar, alcohols

691
00:32:01,360 --> 00:32:04,400
Speaker 1: and sweetness in this type of bar, So it's essentially

692
00:32:05,040 --> 00:32:07,960
Speaker 1: like masquerading is a healthy dessert. Would you agree? Like?

693
00:32:08,000 --> 00:32:09,640
Speaker 1: I think a lot of clients are eating them because

694
00:32:09,640 --> 00:32:12,520
Speaker 1: they're like, I want something sweet. It's really delicious, but

695
00:32:12,560 --> 00:32:15,479
Speaker 1: in reality, like it's it might be slightly healthier than

696
00:32:15,480 --> 00:32:17,720
Speaker 1: a chocolate bar, but it's still an ultra processed food.

697
00:32:17,720 --> 00:32:19,840
Speaker 1: It's never something you'd see me right into a meal plan.

698
00:32:20,240 --> 00:32:22,360
Speaker 2: It's interesting because I have a group of clients who

699
00:32:22,440 --> 00:32:24,320
Speaker 2: love them, and I think one of the things I'll

700
00:32:24,320 --> 00:32:27,080
Speaker 2: say about the range is there's a huge difference in

701
00:32:27,120 --> 00:32:29,880
Speaker 2: the number of calories between the different products. So the

702
00:32:29,920 --> 00:32:32,040
Speaker 2: ones that I've got open on my computer is the

703
00:32:32,040 --> 00:32:34,360
Speaker 2: double chopped Brownie Indulgent Bar, and that's just about one

704
00:32:34,400 --> 00:32:37,160
Speaker 2: hundred calories. So I think, first of all, if that's

705
00:32:37,200 --> 00:32:40,280
Speaker 2: your preference for a sort of sweeter treat, just check

706
00:32:40,320 --> 00:32:44,160
Speaker 2: the calories because there are differences, and I generally encourage

707
00:32:44,160 --> 00:32:46,280
Speaker 2: clients to stick to sort of one hundred calories or less.

708
00:32:46,280 --> 00:32:49,080
Speaker 2: For those extra foods, I agree with you that I

709
00:32:49,080 --> 00:32:53,280
Speaker 2: think they're ultra processed, and I would much prefer clients have,

710
00:32:53,320 --> 00:32:56,240
Speaker 2: say some dark chocolate or a twisted frozen yogurt, which

711
00:32:56,240 --> 00:32:58,840
Speaker 2: is much more natural. I don't say no to them

712
00:32:58,840 --> 00:33:01,160
Speaker 2: because I agree they are recontrol a little bit like

713
00:33:01,200 --> 00:33:04,520
Speaker 2: the Fiber Plus or fiber one bars, which are under

714
00:33:04,520 --> 00:33:08,720
Speaker 2: about one hundred calories as well. But I think that yes,

715
00:33:09,360 --> 00:33:12,600
Speaker 2: let's not forget they are ultra processed, and I'd be

716
00:33:12,640 --> 00:33:15,400
Speaker 2: saying to my client, do you really love it? Because

717
00:33:15,600 --> 00:33:17,640
Speaker 2: one of the things with ultra processed foods is you

718
00:33:17,680 --> 00:33:21,280
Speaker 2: don't get the mouth feel and fullness of whole food

719
00:33:21,560 --> 00:33:23,720
Speaker 2: the same way as you had Dutch chocolate. It's very rich,

720
00:33:23,760 --> 00:33:26,280
Speaker 2: it's got a real mouthfeel. As soon as you start

721
00:33:26,280 --> 00:33:28,920
Speaker 2: to include all of those artificial or they're not artificial,

722
00:33:28,960 --> 00:33:32,840
Speaker 2: some of them natural but process sugar, alternatives and ingredients,

723
00:33:32,920 --> 00:33:36,280
Speaker 2: is that it changes the natural processing of the food

724
00:33:36,320 --> 00:33:38,680
Speaker 2: in the body and you won't necessarily get as much pleasure.

725
00:33:38,680 --> 00:33:41,360
Speaker 2: So really ask yourself if you love it, rather than

726
00:33:41,560 --> 00:33:43,480
Speaker 2: think that you're eating it because it's healthier when it

727
00:33:43,480 --> 00:33:46,520
Speaker 2: actually isn't. So I think they sit in that gray

728
00:33:46,560 --> 00:33:49,360
Speaker 2: area again with my clients. If they have them and

729
00:33:49,520 --> 00:33:51,400
Speaker 2: enjoy them, I don't stop them. But again, it's not

730
00:33:51,640 --> 00:33:53,640
Speaker 2: the one thing that I necessarily refer to. I'm much

731
00:33:53,680 --> 00:33:56,840
Speaker 2: more likely to refer to the Dutch chocolate or the

732
00:33:56,880 --> 00:34:00,520
Speaker 2: more natural kind of hundred cow treats. So yeah, check them,

733
00:34:00,560 --> 00:34:02,800
Speaker 2: because there is vast differences in the calories. They're not

734
00:34:02,880 --> 00:34:06,160
Speaker 2: all one hundred calories. They differ quite a lot.

735
00:34:05,720 --> 00:34:07,480
Speaker 1: All right. And then our final segment for the Potti

736
00:34:07,520 --> 00:34:09,839
Speaker 1: Suzie is a listener question which I feel like we've

737
00:34:09,920 --> 00:34:11,400
Speaker 1: kind of touched on, but a good one. It kind

738
00:34:11,440 --> 00:34:14,440
Speaker 1: of ties everything together. The listener question, which we pulled

739
00:34:14,440 --> 00:34:18,120
Speaker 1: from our Instagram social messages, is I already eat well

740
00:34:18,280 --> 00:34:21,080
Speaker 1: and I exercise, but my weight never changes. What am

741
00:34:21,080 --> 00:34:23,520
Speaker 1: I doing wrong? I think the biggest thing is it's

742
00:34:23,560 --> 00:34:25,359
Speaker 1: really hard to give advice like this when we don't

743
00:34:25,400 --> 00:34:27,640
Speaker 1: know you, because, particularly for fat loss, it has to

744
00:34:27,680 --> 00:34:30,879
Speaker 1: be personalized, because just eating well will not elicit fat loss.

745
00:34:30,920 --> 00:34:33,000
Speaker 1: You have to be in a calorie deficit just because

746
00:34:33,000 --> 00:34:35,319
Speaker 1: you're eating well, just because you're eating clean, just because

747
00:34:35,360 --> 00:34:38,759
Speaker 1: you're eating healthy or not automatically equal fat loss. You

748
00:34:38,880 --> 00:34:41,680
Speaker 1: have to actually be in a calorie deficit. So if

749
00:34:41,680 --> 00:34:44,160
Speaker 1: you're eating the same amount of food and you're exercising

750
00:34:44,200 --> 00:34:46,640
Speaker 1: the same way and your weight never changes, you need

751
00:34:46,680 --> 00:34:49,279
Speaker 1: to do something different. So whether you eat slightly less,

752
00:34:49,320 --> 00:34:51,640
Speaker 1: whether you change up the type of exercise, whether you

753
00:34:51,680 --> 00:34:54,640
Speaker 1: get more steps in, whether you shave off ten to

754
00:34:54,680 --> 00:34:57,279
Speaker 1: fifteen percent of the portion of each meal and bring

755
00:34:57,360 --> 00:35:00,359
Speaker 1: that down slightly, whether you swap the ti type of

756
00:35:00,360 --> 00:35:02,520
Speaker 1: protein at that you're having. You might be having fattier

757
00:35:02,560 --> 00:35:05,600
Speaker 1: cuts of meat like lamb and sausages and that sort

758
00:35:05,600 --> 00:35:06,960
Speaker 1: of thing, and swap that out for a little bit

759
00:35:07,080 --> 00:35:09,880
Speaker 1: leaner fish, or you know, maybe a couple of vegetarian

760
00:35:09,920 --> 00:35:12,600
Speaker 1: based meals a week. I just think if nothing changes,

761
00:35:12,600 --> 00:35:14,960
Speaker 1: nothing changes, Like you just need to have a change

762
00:35:15,000 --> 00:35:17,640
Speaker 1: in terms of your nutrition and in terms of your exercise,

763
00:35:17,920 --> 00:35:20,000
Speaker 1: because if not, it's going to stay the same. So

764
00:35:20,400 --> 00:35:23,239
Speaker 1: just eating well won't actually automatically egor fat loss. So

765
00:35:23,320 --> 00:35:25,400
Speaker 1: actually try to play with the types of meals you have,

766
00:35:25,520 --> 00:35:28,080
Speaker 1: play with the portions that you're having, and maybe even

767
00:35:28,160 --> 00:35:30,600
Speaker 1: reduce the snacks down on some non exercise days and

768
00:35:30,640 --> 00:35:32,680
Speaker 1: see how you feel there and see if that gives

769
00:35:32,680 --> 00:35:34,520
Speaker 1: you the results on the scale. But that's probably as

770
00:35:34,600 --> 00:35:37,799
Speaker 1: much advice as we can give without actually knowing your

771
00:35:37,840 --> 00:35:40,160
Speaker 1: background or knowing the specifics of what you do day

772
00:35:40,160 --> 00:35:42,160
Speaker 1: to day to actually elicit that loss advice.

773
00:35:42,840 --> 00:35:45,360
Speaker 2: Yeah, I think for me, it's when I see diaries

774
00:35:45,440 --> 00:35:48,120
Speaker 2: are the same every single day, Like no one should

775
00:35:48,120 --> 00:35:50,359
Speaker 2: be getting up and having breakfast at the same time

776
00:35:50,440 --> 00:35:52,920
Speaker 2: every day. There is no way that you are at

777
00:35:52,960 --> 00:35:55,839
Speaker 2: the same level of hunger on a Saturday morning. It's

778
00:35:55,880 --> 00:35:57,960
Speaker 2: exam as you would be on a Thursday morning. It's

779
00:35:57,960 --> 00:36:00,200
Speaker 2: exam if you've been to the gym. So soon as

780
00:36:00,200 --> 00:36:03,720
Speaker 2: I see that same same every day eating time meal size,

781
00:36:03,760 --> 00:36:06,279
Speaker 2: I'm like, you're not eating according to hunger, you're eating

782
00:36:06,280 --> 00:36:08,239
Speaker 2: on AUTOQ. So it's a really good time of you

783
00:36:08,360 --> 00:36:11,040
Speaker 2: to really push out meal times and really check if

784
00:36:11,040 --> 00:36:13,439
Speaker 2: you're actually hungry when you have your meals and mix

785
00:36:13,480 --> 00:36:15,239
Speaker 2: things up. You know, you should be having a long

786
00:36:15,280 --> 00:36:18,320
Speaker 2: class once a week and really mixing up the meal timings.

787
00:36:18,600 --> 00:36:21,160
Speaker 2: And I think that other main reason I think most

788
00:36:21,160 --> 00:36:24,120
Speaker 2: people are maintaining with their exercise and not training. They're

789
00:36:24,160 --> 00:36:27,000
Speaker 2: doing the same walk, the same gym workout, the same

790
00:36:27,040 --> 00:36:29,279
Speaker 2: time each day, and they think they're burning a lot

791
00:36:29,320 --> 00:36:31,960
Speaker 2: more calories than they are when the human body is very,

792
00:36:32,040 --> 00:36:35,320
Speaker 2: very efficient and it will burn fewer and fewer calories

793
00:36:35,360 --> 00:36:37,359
Speaker 2: on the same workout. So you've got to mix things

794
00:36:37,400 --> 00:36:39,920
Speaker 2: up and do different kinds of exercise at different times

795
00:36:39,920 --> 00:36:43,080
Speaker 2: this day to continually challenge the body and remain in

796
00:36:43,120 --> 00:36:45,680
Speaker 2: that burning phase. So it's just about mixing those things

797
00:36:45,719 --> 00:36:47,120
Speaker 2: up as well, all.

798
00:36:47,040 --> 00:36:48,239
Speaker 1: Right, well, that brings us to the end of the

799
00:36:48,320 --> 00:36:51,399
Speaker 1: nutrition catch for another week and also for fresh new year.

800
00:36:51,480 --> 00:36:53,200
Speaker 1: So thank you for your support and thank you for

801
00:36:53,280 --> 00:36:55,919
Speaker 1: joining us for really healthy and happy twenty twenty five.

802
00:36:56,000 --> 00:36:58,680
Speaker 1: We can't wait to go along on this journey with you.

803
00:36:58,719 --> 00:37:00,360
Speaker 1: And if you knew listening to the Popcast and you

804
00:37:00,400 --> 00:37:03,840
Speaker 1: don't know, Susie and I have a scientifically formulated range

805
00:37:03,880 --> 00:37:07,719
Speaker 1: of protein powders, hot chocolts and brand new creatine supplements

806
00:37:07,960 --> 00:37:10,759
Speaker 1: found at designed by Dietitians dot com, so we would

807
00:37:10,760 --> 00:37:12,520
Speaker 1: love it if you go and checked it out. They're

808
00:37:12,520 --> 00:37:15,520
Speaker 1: available Australia and New Zealand and hopefully, we hope that

809
00:37:15,520 --> 00:37:17,799
Speaker 1: sometime this year we can take that worldwide as well.

810
00:37:17,840 --> 00:37:20,080
Speaker 1: So thank you for listening and thank you for your supports.

811
00:37:20,360 --> 00:37:21,080
Speaker 2: Happy New Year,