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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, or would

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

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

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

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

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

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

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Speaker 1: your healthiest year yet. Hi. I'm Leanne Ward and I'm

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Speaker 1: Susy Borrow, and together we bring you The Nutrition Couch,

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Speaker 1: the weekly podcast that keeps you up to date on

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

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

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

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

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

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

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

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

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

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Speaker 1: twenty 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 lead 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 3: So I'll just be happier.

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Speaker 2: Because every time I look in my fridge at the

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Speaker 2: my but it's just an abomination, and I'm really looking

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Speaker 2: forward to having someone come and give it a really

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Speaker 2: good clean out. So there's many reasons to be joyous

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Speaker 2: 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 momentum 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 like to share with

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Speaker 1: our listeners this year?

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Speaker 3: 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.

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Speaker 3: That I enjoy.

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Speaker 2: So yeah, my word for twenty twenty five is freedom.

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Speaker 2: So yeah, let's see how we go with it. I

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Speaker 2: kind of remember my word last year, so it's not

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Speaker 2: very powerful, is it, But I definitely know that your

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Speaker 2: balance could do with some work, so hopefully, seriously, I

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Speaker 2: know she's not balanced.

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Speaker 3: She should hear how frisle she is. Some days I'm thinking, yeah, no,

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Speaker 3: 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? So it's something about like the

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Speaker 1: major 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.

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Speaker 3: Strict with what you're eating.

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Speaker 2: And that's just not sustainable, which is why for us,

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Speaker 2: the word diet is much more about developing a regime

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Speaker 2: that is sustainable and includes those more indulgent foods as

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Speaker 2: part of it, rather than a strict program. And what

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Speaker 2: I would say is every year I do launch a

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Speaker 2: reset program, a thirty day reset program that you can

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

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

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

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

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

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

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Speaker 3: Not only are you able to drop a couple of

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Speaker 3: fluid kilos.

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Speaker 2: In that time period, but it's not creating that unachievable,

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Speaker 2: unsustainable model of weeks at a time of restrictive eating.

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Speaker 2: So I think it's more how you approach it, and

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

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

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

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

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

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Speaker 2: has to be able to be integrated into day to

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

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

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Speaker 2: you have overeaten, you're feeling a bit bloated, sure do

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

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

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

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Speaker 2: because it's just not achievable and we just set ourselves

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Speaker 2: up for failure. And I think that the other thing

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Speaker 2: with that Leanne's Resolutions, people will make twenty like it's

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Speaker 2: too much.

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Speaker 3: Our life is too busy, you know, to start.

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Speaker 2: With one or two small things and bill is a

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Speaker 2: much more powerful way to approach it. So if you

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Speaker 2: got twelve months, even if you work on one habit

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Speaker 2: at a time, at the end of twelve months, that's

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Speaker 2: significant when you look at the change over time. So

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Speaker 2: really give yourself that space and time to make sustainable change.

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Speaker 2: And if you do want to embark on something more intensive,

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Speaker 2: 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 January,

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

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Speaker 1: 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 or 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 pre chopping

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

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

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

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

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

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

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

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

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

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

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

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

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

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Speaker 1: be honest, 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, polyphenols. 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: of the year in January or in twenty twenty five,

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Speaker 1: and the other big one is it's alcohol. We are

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Speaker 1: conditioned as a country in Australia. Like I've had so

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Speaker 1: many clients that have really limited their alcohol intake in

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Speaker 1: December and their friends and family have been like, what's

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Speaker 1: wrong with you? Why aren't you drinking? Are you pregnant?

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Speaker 1: And it's like you're the odd one out if you're

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Speaker 1: not drinking, Like we have such an ingrained culture that

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Speaker 1: everybody drinks an obsessive amount of alcohol here that you're

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Speaker 1: honestly the odd one out if you don't drink. So

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Speaker 1: really make it a core focus this year to pull

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Speaker 1: back on alcohol. Make it a special occasion thing only

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Speaker 1: if you love it. If you don't, get rid of it,

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Speaker 1: because alcohol is not actually good for you. It's a

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Speaker 1: toxin for the body. So if you don't, I don't

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Speaker 1: love it. Like I sometimes have clients who go, oh,

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Speaker 1: I had a drink because everybody else was having a drink.

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Speaker 1: Ll you know, I kind of felt like it, but

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Speaker 1: I didn't really like it, but I drank it anyway. Really,

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Speaker 1: if it's not something that you love, get rid of

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Speaker 1: it because it's not actually serving you from a hals

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Speaker 1: or from a nutritional perspective. So be very very mindful

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Speaker 1: of the amount of alcohol that you have, particularly in January,

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Speaker 1: but also throughout twenty twenty five. Really make it the

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Speaker 1: year to be mindful and intentional. If you are going

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Speaker 1: to have some make sure it's something that you love,

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Speaker 1: and make sure it's a very special occasion type of thing.

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Speaker 1: So they're the three kind of core healthy habits that

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Speaker 1: I like to focus on with clients. But the other

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Speaker 1: thing I will say is that January is a great

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Speaker 1: time to book in with a dietician because there's so

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Speaker 1: much noise and confusing and conflicting advice on social media

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Speaker 1: in particular, that clients are so confused, they're overwhelmed. And

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Speaker 1: if you're just going to do a stricter art, you're

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

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Speaker 1: sign up to the gym challenge, it's all going to

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Speaker 1: come back again because those things aren't actually sustainable. So

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Speaker 1: build some core, foundational healthy habits that are going to

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Speaker 1: work for you and your family long term. So if

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Speaker 1: you're going to lose a couple of healers in January,

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Speaker 1: it's actually going to stick and it's going to stay

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Speaker 1: off and not come back on again. So both Susie

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Speaker 1: and I offer coaching, So if you'd like to get

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Speaker 1: in touch with us, jump on our websites. Mind's leannwardnutrition

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Speaker 1: dot Com and Susie's asusiborow dot com and just inquire

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Speaker 1: and just sort of see if it's something that might

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Speaker 1: work for you. If you've got private health you can

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Speaker 1: claim some dieteticgrevates as well. If not, seek out another

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Speaker 1: dietician or somebody to keep you accountable this time of year,

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Speaker 1: because I think that we all need a level of

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Speaker 1: accountability because we're just busy, and if we're not really

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Speaker 1: onto it every single day, we'll last a couple of days,

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Speaker 1: a couple of weeks, and we'll be back falling off

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Speaker 1: the wagon again, and before you know what, you're healthy

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Speaker 1: eating goals throughout the year, and it's not even February yet.

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Speaker 4: True.

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Speaker 3: I think a couple I'd like to add is if you.

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Speaker 2: Can learn the art of compensation, because I think there's

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Speaker 2: a belief that you have to always be strict with

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Speaker 2: your food no matter what. So even if you're out

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Speaker 2: for dinner, you should be making healthier choices, or if

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Speaker 2: it's a birth you should feel guilty.

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Speaker 3: About the cake, which is not the message. The messages

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Speaker 3: there will.

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Speaker 2: 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.

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Speaker 3: And I would encourage people to do.

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Speaker 2: That rather than what I see with my client, since

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

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Speaker 2: treats and for what, it's not like you get to

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

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

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

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Speaker 2: controlled amounts and learning to eat indulghip foods without overeating

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

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

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

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Speaker 3: All right, Lynne, Well a little bit.

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

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

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

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

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

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

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Speaker 2: of course Leanne works primarily in a coaching capacity with

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Speaker 2: her women, so we're very skilled with behavioral change and

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Speaker 2: are comfortable talking about it. But what we've spoken about

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Speaker 2: motivation several times and talked about one of the key

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Speaker 2: things to motivation is action propels and sustains motivation. So

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Speaker 2: the best thing we can all do a feeling unmotivated

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Speaker 2: is actually do something positive. But a concept I wanted

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Speaker 2: to discuss today which I think is an opportune time

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Speaker 2: given where at the brand new start of a year

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Speaker 2: and people listening maybe sort of looking for that little

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Speaker 2: golden egg of information, is that it's safe to say

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Speaker 2: that if you're carrying a significant amount of weight and

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Speaker 2: or are not getting sustainable change and constantly finding yourself

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Speaker 2: on a cycle of dieting or getting frustrated that your

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Speaker 2: weight's increasing, or not being able to maintain an exercise program,

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Speaker 2: it's safe to say that your underlying habits need to change.

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Speaker 2: And one of the biggest differences that I see between

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Speaker 2: my clients who do incredibly well, which is I won't

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Speaker 2: lie to you, most of them do pretty well. But

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Speaker 2: when I do have a client who is sort of

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Speaker 2: holding themselves back, it's because they've come to see a

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Speaker 2: dietician because they've thought they've thrown some money at the

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Speaker 2: problem so it will work, but they're not actually prepared

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Speaker 2: to make the changes. So what I want you to

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Speaker 2: be considering today on January first, twenty twenty five, is

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Speaker 2: that if you don't get the results you're looking for,

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Speaker 2: or and you have a perception you're eating well and exercising,

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Speaker 2: or your weight continues to increase, or you may have

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Speaker 2: started oz in Peak or Manjarro and still not really

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Speaker 2: getting significant weight loss. The harsh reality leanne is is

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Speaker 2: that something you're doing is not taking you to the

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Speaker 2: next level. So you might think that you're doing the

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Speaker 2: right thing. But this is where a health professional, a coach,

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Speaker 2: a dietician can come in really handy, because at some

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Speaker 2: point in time in the change cycle, it becomes my

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Speaker 2: job to tell a client when they're overindulging, when they're

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Speaker 2: eating too much, when they're using food as a crutch

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Speaker 2: and eating when they're.

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Speaker 3: Not hungry, when they are.

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Speaker 2: Psychologically compensating with exercise and overeating, when they're being a

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Speaker 2: little bit lazy, and when they're using excuses.

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Speaker 3: Now, they're never overly.

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Speaker 2: Nice conversations to have, because if I get to that point,

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Speaker 2: it's safe to say my client's and a little bit

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Speaker 2: of denial, and they don't want to hear it because

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Speaker 2: otherwise they would have made the changes. But it's a

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Speaker 2: good time of year to get brutally honest with yourself.

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Speaker 2: And the truth is, if you're not losing weight, you're

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Speaker 2: either eating too much, you're treating yourself too much, or

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Speaker 2: you're exercising, but you're not actually efficiently burning extra calories.

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Speaker 2: And I see it all the time where I've got yet,

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Speaker 2: but I did my steps, or I'm trying hard, but

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Speaker 2: they're actually not taking it to the next level and

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Speaker 2: really doing what they need to do to take things

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Speaker 2: to the next level.

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Speaker 3: And that's why they're getting okay results.

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Speaker 2: They may not be gaining they might be losing half

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Speaker 2: a kilo every two weeks, but they're not getting those

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Speaker 2: one to two kilo losses a week, and they're not

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Speaker 2: getting that consistent significant loss over time. So I think

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Speaker 2: it's time to get brutally honest with yourself and to say,

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

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

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

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Speaker 3: If I have the.

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Speaker 2: Vision of significantly reducing my weight or my fitness and

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Speaker 2: changing my life, I'm going to have to make some changes.

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Speaker 2: And I think sometimes we're not always prepared to do that.

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Speaker 2: And in many cases, LEA and it's our job to

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Speaker 2: make it apparent that that client is, you know, maybe

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Speaker 2: just eating too much, eating when they're not hungry, not

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Speaker 2: exercising efficiently.

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Speaker 3: So it's brutal honesty is my first thing.

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Speaker 2: What do you need to actually be really honest with

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Speaker 2: yourself about rather than using distraction and paying a personal

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Speaker 2: trainer or paying a diction but actually not prepared to

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Speaker 2: make the changes, which links into the power of accountability,

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Speaker 2: because accountability isn't just about sending someone your weight each week.

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Speaker 2: It's about having someone give feedback on those variables. So

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Speaker 2: part of a coaching model of change for us to

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Speaker 2: do our job, it's for our clients to bring data

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Speaker 2: to us and it's for us to then give feedback

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Speaker 2: to come to a mutually acceptable agreement on what's going

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Speaker 2: to be required to move forward. And that's where having

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Speaker 2: someone to check your food diaries, to check in with

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Speaker 2: with your choices at the grocery store, to ask why

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Speaker 2: you made that choice, why you were eating out, is

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Speaker 2: a really good way to be able to reset your baseline,

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Speaker 2: have someone feedback to you in an honest way what's

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Speaker 2: actually going on, and you being open to make those changes.

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Speaker 2: And certainly if I've got more rigid personalities or very

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Speaker 2: strong women, that can be very difficult to hear because

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Speaker 2: in your life you're very used to making the decisions

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Speaker 2: being right at home knowing what's best for you. So

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Speaker 2: it can be very confronting to have someone come in

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Speaker 2: and say, actually, were you hungry when you had that?

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Speaker 2: Or could you have gone for a walk and you

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Speaker 2: chose to stay on the couch, And it can be

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Speaker 2: a little bit confronting, but the best place to be

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Speaker 2: is an openness to acknowledge what you're doing is not

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Speaker 2: working because my interest is only ever taking my clients

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Speaker 2: to that next level where they claim to want to go.

435
00:19:37,440 --> 00:19:39,240
Speaker 3: It's not a personal attack, it's.

436
00:19:39,160 --> 00:19:42,720
Speaker 2: More developing a regime and a model that's sustainable for

437
00:19:42,800 --> 00:19:45,840
Speaker 2: that client. So that is where the accountability comes in.

438
00:19:46,000 --> 00:19:49,119
Speaker 2: Really really handy to actually have someone put that mirror

439
00:19:49,200 --> 00:19:52,040
Speaker 2: up to you and your behavior and be questioning it,

440
00:19:52,080 --> 00:19:55,199
Speaker 2: which can be very confronting, but long term be the

441
00:19:55,320 --> 00:19:58,600
Speaker 2: key that transforms you from where you are now to

442
00:19:59,000 --> 00:20:01,560
Speaker 2: where you want to go. And then, like I always say,

443
00:20:01,640 --> 00:20:03,479
Speaker 2: leanne when in doubt, the best thing you can do

444
00:20:03,560 --> 00:20:05,960
Speaker 2: is take some action. So here we are sitting first

445
00:20:06,000 --> 00:20:08,320
Speaker 2: of jan Inevitably, you probably haven't moved as much as

446
00:20:08,359 --> 00:20:10,399
Speaker 2: you should have. You probably drunk a bit too much,

447
00:20:10,480 --> 00:20:12,040
Speaker 2: probably eating a bit too much, as we all have.

448
00:20:12,320 --> 00:20:14,440
Speaker 2: The best thing you can do today is start, because

449
00:20:14,440 --> 00:20:17,320
Speaker 2: what I also find is people very keen to delay.

450
00:20:17,359 --> 00:20:19,359
Speaker 2: I'm going to start next week, I'm going to start Monday.

451
00:20:19,359 --> 00:20:20,879
Speaker 2: I'm going to start when the kids go back to school,

452
00:20:20,880 --> 00:20:23,800
Speaker 2: and we just lose so much time. There's never a

453
00:20:23,880 --> 00:20:26,800
Speaker 2: perfect time life. Modern life is so busy, there's never

454
00:20:26,840 --> 00:20:29,520
Speaker 2: a perfect time. We're always too busy. There's always stuff on,

455
00:20:30,000 --> 00:20:32,119
Speaker 2: there's always celebrations. So the best thing you can do

456
00:20:32,200 --> 00:20:35,200
Speaker 2: is start today, Go for a walk, make a healthy

457
00:20:35,240 --> 00:20:37,160
Speaker 2: meal choice. We're not saying it has to be perfect,

458
00:20:37,200 --> 00:20:39,639
Speaker 2: it just has to be consistent, and there is nothing

459
00:20:40,080 --> 00:20:42,160
Speaker 2: nothing to say you can't start now even if you're

460
00:20:42,200 --> 00:20:44,879
Speaker 2: on holidays, because you actually have more space and time

461
00:20:45,240 --> 00:20:46,919
Speaker 2: to be able to do the things you need to do.

462
00:20:46,960 --> 00:20:48,800
Speaker 2: When real life is back and we're at work, we

463
00:20:48,840 --> 00:20:50,600
Speaker 2: often do have limitations on our time.

464
00:20:51,080 --> 00:20:52,560
Speaker 3: So there my key points.

465
00:20:52,560 --> 00:20:56,480
Speaker 2: It's about identifying motivation, but really getting brutally honest with self,

466
00:20:57,000 --> 00:20:59,800
Speaker 2: looking at ways for accountability, to get that feedback in

467
00:20:59,840 --> 00:21:04,080
Speaker 2: an evidence based way, and remaining action focused every single

468
00:21:04,160 --> 00:21:07,080
Speaker 2: day from now, rather than waiting for the perfect time

469
00:21:07,080 --> 00:21:07,639
Speaker 2: to get going.

470
00:21:08,320 --> 00:21:10,360
Speaker 1: And I really liked how you were talking about brutal

471
00:21:10,359 --> 00:21:13,119
Speaker 1: honesty because I've got the perfect example, which funnily enough

472
00:21:13,160 --> 00:21:16,639
Speaker 1: popped up on Facebook today about brutal honesty and accountability

473
00:21:16,640 --> 00:21:20,120
Speaker 1: and action. And I'm part of a Brisbane moum's Facebook

474
00:21:20,119 --> 00:21:22,600
Speaker 1: group essentially, and everyone shares like mom type of stuff

475
00:21:22,600 --> 00:21:24,680
Speaker 1: and tips and tricks, and everybody asked for help, etc.

476
00:21:25,320 --> 00:21:28,160
Speaker 1: And a lady posted this morning actually and she was like, Mums,

477
00:21:28,240 --> 00:21:30,240
Speaker 1: I need some brutal honesty. I don't know what I'm

478
00:21:30,320 --> 00:21:32,960
Speaker 1: doing wrong. She's like, I eat clean all the time,

479
00:21:33,280 --> 00:21:35,639
Speaker 1: really healthy. I've been trying so hard for months. I

480
00:21:35,680 --> 00:21:37,560
Speaker 1: have one cheat day a week, but my weight is

481
00:21:37,600 --> 00:21:39,600
Speaker 1: not budging. And she's like, I started some weight loss

482
00:21:39,640 --> 00:21:42,320
Speaker 1: medication three weeks ago. I literally haven't even lost a

483
00:21:42,359 --> 00:21:44,399
Speaker 1: couple of hundred grams on the scale. She's like, where

484
00:21:44,440 --> 00:21:46,600
Speaker 1: am I going wrong? And all these mums are jumping

485
00:21:46,600 --> 00:21:48,520
Speaker 1: in and they're like giving some tips and tricks, And

486
00:21:48,560 --> 00:21:51,320
Speaker 1: I thought I can sum that up in basically just

487
00:21:51,359 --> 00:21:54,960
Speaker 1: a couple of sentences, because being brutally honest and sometimes

488
00:21:54,960 --> 00:21:56,600
Speaker 1: you can't see what's right in front of your face,

489
00:21:56,600 --> 00:21:59,240
Speaker 1: which is why having a dietician who works within a

490
00:21:59,280 --> 00:22:01,720
Speaker 1: coaching model, who's in daily contact with you can be

491
00:22:01,800 --> 00:22:05,800
Speaker 1: so powerful because one cheat day week is the first

492
00:22:05,800 --> 00:22:07,560
Speaker 1: thing that I'll say, because I've seen you know, I've

493
00:22:07,560 --> 00:22:10,399
Speaker 1: seen people do cheat days two three, fourth, you know,

494
00:22:10,520 --> 00:22:13,400
Speaker 1: thousand calories, Like you can consume a couple of thousand

495
00:22:13,520 --> 00:22:16,280
Speaker 1: calories in a whole cheat day, So that in itself

496
00:22:16,320 --> 00:22:18,040
Speaker 1: is a huge thing that I would just get rid of,

497
00:22:18,119 --> 00:22:20,400
Speaker 1: Like if you want to have a lovely meal out, absolutely,

498
00:22:20,480 --> 00:22:22,600
Speaker 1: but it's not an entire cheat day because honestly, what

499
00:22:22,640 --> 00:22:25,000
Speaker 1: happens is the cheat day turns into the cheap weekend,

500
00:22:25,160 --> 00:22:27,119
Speaker 1: which is like two three days off track from like

501
00:22:27,160 --> 00:22:30,240
Speaker 1: Friday afternoon to Sunday night, and then you've only really

502
00:22:30,280 --> 00:22:31,720
Speaker 1: been on track for four and a half days and

503
00:22:31,760 --> 00:22:33,480
Speaker 1: you've been off track for the other three. So a

504
00:22:33,560 --> 00:22:36,280
Speaker 1: cheap day in itself is a whole other issue. But

505
00:22:36,440 --> 00:22:38,399
Speaker 1: what I really find is probably the crux of it

506
00:22:38,520 --> 00:22:40,879
Speaker 1: is I eat healthy, you know, I eat really clean,

507
00:22:41,119 --> 00:22:44,160
Speaker 1: because healthy eating doesn't translate to fat loss. It's all

508
00:22:44,200 --> 00:22:46,640
Speaker 1: about the numbers. Unfortunately, with fat loss, it is about

509
00:22:46,640 --> 00:22:49,240
Speaker 1: the numbers. So I think she was being brutally honest

510
00:22:49,280 --> 00:22:51,359
Speaker 1: in the fact that she was like, I'm trying really hard.

511
00:22:51,400 --> 00:22:53,960
Speaker 1: I don't know where I'm going wrong. But brutal honesty,

512
00:22:54,080 --> 00:22:55,920
Speaker 1: like what are you actually eating on that cheat day?

513
00:22:56,400 --> 00:22:59,040
Speaker 1: How much are you actually moving each day? When it

514
00:22:59,080 --> 00:23:01,240
Speaker 1: comes to clean eating, you might be eating well, but

515
00:23:01,320 --> 00:23:03,480
Speaker 1: are you snacking all day long? Are you not building

516
00:23:03,520 --> 00:23:06,320
Speaker 1: balanced meals? You mon't be making healthy choices, but are

517
00:23:06,359 --> 00:23:08,920
Speaker 1: you skipping lunch and over eating the snacks. You're having

518
00:23:08,960 --> 00:23:11,680
Speaker 1: a massive lunch and then having a massive dinner as well,

519
00:23:11,720 --> 00:23:14,639
Speaker 1: even if it's healthy, clean food, are the portions just

520
00:23:14,680 --> 00:23:18,080
Speaker 1: not right for you? So there's brutal honesty, Then there's accountability.

521
00:23:18,240 --> 00:23:20,520
Speaker 1: Then there's the action that you talked about, But there's

522
00:23:20,600 --> 00:23:23,760
Speaker 1: also getting that personalized advice to actually find where you're

523
00:23:23,760 --> 00:23:26,639
Speaker 1: going wrong. And probably the best place to post isn't

524
00:23:26,720 --> 00:23:29,959
Speaker 1: the mum's Facebook group to get good feedback and advice,

525
00:23:30,000 --> 00:23:33,080
Speaker 1: because then when Mum's posting about try this detox, Mum's like,

526
00:23:33,080 --> 00:23:35,840
Speaker 1: I'm about to start at a week challenge, join my challenge,

527
00:23:35,880 --> 00:23:37,400
Speaker 1: And I just thought, you know what, There's so much

528
00:23:37,440 --> 00:23:39,720
Speaker 1: I can say here, but I can't because that poor

529
00:23:39,800 --> 00:23:42,399
Speaker 1: lady would be so overwhelmed with all of these women

530
00:23:42,560 --> 00:23:44,800
Speaker 1: telling her to do this challenge and this diet and

531
00:23:44,880 --> 00:23:47,720
Speaker 1: check your carbs and go kido and do this detox

532
00:23:47,760 --> 00:23:49,560
Speaker 1: and have you seen this new diet and try this

533
00:23:49,640 --> 00:23:52,919
Speaker 1: medication that it's just so overwhelming and we have to

534
00:23:52,920 --> 00:23:56,280
Speaker 1: get that personalized level of advice for us. But I

535
00:23:56,320 --> 00:23:59,040
Speaker 1: also think when we're talking about brutal honesty, is what

536
00:23:59,080 --> 00:24:02,000
Speaker 1: are we giving ourselves permission to do? And I've had

537
00:24:02,080 --> 00:24:05,760
Speaker 1: quite a few clients that will skip meals in order

538
00:24:05,800 --> 00:24:09,480
Speaker 1: to basically give themselves permission to overeat later on. So

539
00:24:09,560 --> 00:24:11,720
Speaker 1: that's another big one that I've pulled up quite a

540
00:24:11,800 --> 00:24:14,280
Speaker 1: few of my ladies and they are trying so hard

541
00:24:14,280 --> 00:24:16,680
Speaker 1: and they're doing so so well. But when you've got

542
00:24:16,840 --> 00:24:20,480
Speaker 1: decades of ingrain behavior where you have skip meals in

543
00:24:20,560 --> 00:24:22,959
Speaker 1: order to give yourself psychological permission to have a bit

544
00:24:22,960 --> 00:24:26,240
Speaker 1: of a binge on chocolate later on, that's decades of

545
00:24:26,400 --> 00:24:29,399
Speaker 1: ingrained behavior. So again, that accountability is so key for

546
00:24:29,440 --> 00:24:32,040
Speaker 1: me to say to my client, you shouldn't have skipped lunch.

547
00:24:32,119 --> 00:24:34,040
Speaker 1: You know that, you know what happens is that you're

548
00:24:34,080 --> 00:24:36,399
Speaker 1: just gonna over eat later on if you're skipping a

549
00:24:36,400 --> 00:24:39,000
Speaker 1: proper meal. And sometimes we just need to hear it

550
00:24:39,040 --> 00:24:40,800
Speaker 1: because it's right in front of our face. We know

551
00:24:40,880 --> 00:24:42,760
Speaker 1: we shouldn't be doing it. We know what it's going

552
00:24:42,800 --> 00:24:45,359
Speaker 1: to lead to later on, but we just need that.

553
00:24:45,520 --> 00:24:48,480
Speaker 1: I guess that person in our corner saying, Hey, I

554
00:24:48,600 --> 00:24:50,720
Speaker 1: need you to eat a really well balanced lunch. Yes,

555
00:24:50,760 --> 00:24:53,240
Speaker 1: I still need you to add the carbohydrate serve to dinner,

556
00:24:53,320 --> 00:24:55,639
Speaker 1: even if you overdid it in the afternoon. I still

557
00:24:55,640 --> 00:24:57,640
Speaker 1: need you to balance dinner. You don't need to go light,

558
00:24:57,720 --> 00:25:00,000
Speaker 1: you don't need to skip it. Sometimes we just need

559
00:25:00,160 --> 00:25:03,119
Speaker 1: to hear these like reaffirming messages from someone else in

560
00:25:03,119 --> 00:25:05,159
Speaker 1: our corner as well. So I do think that the

561
00:25:05,280 --> 00:25:09,080
Speaker 1: key piece for most people, particularly with the amount of

562
00:25:09,160 --> 00:25:13,520
Speaker 1: overwhelming information out there lately, is the accountability piece. So

563
00:25:13,640 --> 00:25:16,119
Speaker 1: get some accountability. Is it a dietitian? Are you going

564
00:25:16,160 --> 00:25:18,240
Speaker 1: to come and work in zoosing my coaching models? Are

565
00:25:18,280 --> 00:25:20,040
Speaker 1: you going to go see another dietitian? Are you going

566
00:25:20,080 --> 00:25:22,400
Speaker 1: to be accountable to your personal trainer? Is it your

567
00:25:22,400 --> 00:25:24,280
Speaker 1: loved one who's going to keep your accountable? But be

568
00:25:24,480 --> 00:25:27,520
Speaker 1: very careful there, because so many times we have you know,

569
00:25:27,920 --> 00:25:30,439
Speaker 1: partners and loved ones saying I'll hold you accountable and

570
00:25:30,520 --> 00:25:33,040
Speaker 1: let's be honest, let's be brutally honest. It lasts a

571
00:25:33,080 --> 00:25:35,080
Speaker 1: couple of weeks and you're back at square one. So

572
00:25:35,200 --> 00:25:38,880
Speaker 1: make sure that accountability body is somebody that's actually trained

573
00:25:39,119 --> 00:25:42,399
Speaker 1: to give you brutal, honest feedback and feedback that is

574
00:25:42,480 --> 00:25:46,399
Speaker 1: personalized to you to actually positively influence your journey long term.

575
00:25:46,480 --> 00:25:48,840
Speaker 1: So there's nothing wrong with having an accountability Boddy, but

576
00:25:48,960 --> 00:25:51,119
Speaker 1: you actually need to make sure they're giving you proper

577
00:25:51,119 --> 00:25:55,119
Speaker 1: feedback that's going to positively influence your journey long term. True.

578
00:25:55,160 --> 00:25:56,840
Speaker 2: And I just want to actually make a comment about

579
00:25:56,880 --> 00:26:01,280
Speaker 2: personal trainers and accountability because I've got personal trainer. They

580
00:26:01,280 --> 00:26:04,439
Speaker 2: can be fantastic to check exercise and even on surface

581
00:26:04,520 --> 00:26:07,800
Speaker 2: level to check a food diary, but in most cases

582
00:26:07,800 --> 00:26:12,640
Speaker 2: they are not qualified to be giving prescriptive nutrition advice. Now, literally,

583
00:26:12,720 --> 00:26:15,080
Speaker 2: any chain of gyms that you go to at the

584
00:26:15,080 --> 00:26:17,439
Speaker 2: start of a new year has a diet program. In

585
00:26:17,440 --> 00:26:19,800
Speaker 2: some cases they may have a dietician, and many more

586
00:26:19,840 --> 00:26:22,280
Speaker 2: they don't. And then you have a personal trainer perusing

587
00:26:22,280 --> 00:26:24,879
Speaker 2: your diet based on what their understanding is of what

588
00:26:24,960 --> 00:26:27,040
Speaker 2: macro should be. And I cannot tell you how many

589
00:26:27,040 --> 00:26:29,800
Speaker 2: times I've seen clients on way too low carbohydrate load

590
00:26:30,480 --> 00:26:33,280
Speaker 2: or way too much protein because the personal trainer has

591
00:26:33,280 --> 00:26:36,080
Speaker 2: given diet advice and they should not be so if

592
00:26:36,119 --> 00:26:38,560
Speaker 2: you have joined a gym or planning to, I would

593
00:26:38,560 --> 00:26:40,920
Speaker 2: be very mindful of where you're getting the dietary advice

594
00:26:40,960 --> 00:26:43,840
Speaker 2: from their hearts in the right place. Ultimately, they'll be

595
00:26:44,000 --> 00:26:46,119
Speaker 2: talking about what works for them, or what their training

596
00:26:46,160 --> 00:26:48,600
Speaker 2: is or what their understanding is. But it is not

597
00:26:48,880 --> 00:26:52,199
Speaker 2: specific for women, particularly women who have hormonal issues like

598
00:26:52,200 --> 00:26:56,280
Speaker 2: intern resistance going through perimenopause. It is a complex area

599
00:26:56,320 --> 00:26:59,520
Speaker 2: of nutrition and personal trainers should not be giving that

600
00:26:59,560 --> 00:27:02,840
Speaker 2: specific dietary advice. So they can facilitate they might have

601
00:27:02,880 --> 00:27:05,159
Speaker 2: to check a diary, but in general, you need to

602
00:27:05,200 --> 00:27:07,320
Speaker 2: see a dietitian if you're going through any of those

603
00:27:07,320 --> 00:27:10,679
Speaker 2: time periods or hormonual changes or in general to get

604
00:27:10,680 --> 00:27:13,200
Speaker 2: a model that is evidence based and right for you,

605
00:27:13,640 --> 00:27:15,600
Speaker 2: rather than a one size fix or model at the

606
00:27:15,640 --> 00:27:19,280
Speaker 2: gym sort of se six week reset progo or whatever

607
00:27:19,320 --> 00:27:20,840
Speaker 2: they're spreaking at that point in time.

608
00:27:21,320 --> 00:27:23,520
Speaker 1: And I lost to say, when we're talking about accountability

609
00:27:23,520 --> 00:27:26,800
Speaker 1: and getting an expert in your corner, dietitians are wonderful

610
00:27:26,800 --> 00:27:29,440
Speaker 1: because we're trained in evidence based practice. We go through many,

611
00:27:29,440 --> 00:27:32,320
Speaker 1: many years of university and supervised study. But not all

612
00:27:32,359 --> 00:27:34,959
Speaker 1: dietitians are fat loss experts. We're very trained in how

613
00:27:35,000 --> 00:27:38,399
Speaker 1: to treat complex clinical conditions. We're very well trained in

614
00:27:38,400 --> 00:27:41,320
Speaker 1: how to get clients to eat well. But most dieticians

615
00:27:41,359 --> 00:27:44,080
Speaker 1: aren't actually an expert in fat loss science. So really

616
00:27:44,160 --> 00:27:46,880
Speaker 1: seek out a dietitian who is an expert in fat loss.

617
00:27:46,880 --> 00:27:48,840
Speaker 1: Don't just go to a dietitian say hey, I want

618
00:27:48,840 --> 00:27:50,800
Speaker 1: to lose body fight, I want to lose weight, and

619
00:27:50,840 --> 00:27:52,399
Speaker 1: think that they're going to be a great person to

620
00:27:52,440 --> 00:27:54,520
Speaker 1: help you. So, of course Susie and I specialize in

621
00:27:54,560 --> 00:27:56,720
Speaker 1: fat loss science, but also I have a whole team

622
00:27:56,800 --> 00:27:59,720
Speaker 1: of dietitians as well who work online virtually. They will

623
00:27:59,760 --> 00:28:01,760
Speaker 1: see you anywhere in the world. If you don't want

624
00:28:01,800 --> 00:28:04,200
Speaker 1: to do a twelve week coaching model with Susie and I,

625
00:28:04,200 --> 00:28:06,520
Speaker 1: I have a whole team of dietitians who also specialize

626
00:28:06,520 --> 00:28:08,639
Speaker 1: in batloss that you can just have a single concept with,

627
00:28:08,920 --> 00:28:10,679
Speaker 1: check a couple of things off, ask a couple of

628
00:28:10,720 --> 00:28:13,159
Speaker 1: questions with, and see that anywhere in the world from

629
00:28:13,240 --> 00:28:15,560
Speaker 1: basically the comfort of your own home. So it's that's

630
00:28:15,680 --> 00:28:17,320
Speaker 1: LeAnn Wood Nutrition Virtual.

631
00:28:17,040 --> 00:28:20,120
Speaker 4: Clinic as well, or it's easy moving on to our

632
00:28:20,200 --> 00:28:23,600
Speaker 4: supermarket product section this week and we are going to

633
00:28:23,600 --> 00:28:26,479
Speaker 4: be talking about healthy treats, specifically things that our clients

634
00:28:26,600 --> 00:28:27,240
Speaker 4: like to eat.

635
00:28:27,119 --> 00:28:30,120
Speaker 1: A lot of, but as dietitians, we don't really love

636
00:28:30,200 --> 00:28:32,959
Speaker 1: that much. And one of those examples is the how

637
00:28:33,000 --> 00:28:33,600
Speaker 1: do you pronounce it?

638
00:28:33,640 --> 00:28:33,800
Speaker 3: Is it?

639
00:28:33,880 --> 00:28:37,920
Speaker 1: No shoe? Noah, no shoe, no shoe, no shoe, no shoe.

640
00:28:38,040 --> 00:28:41,880
Speaker 1: Peanut caramel nougat bar. I have a lot of clients

641
00:28:41,880 --> 00:28:45,360
Speaker 1: eating these because they're chocolate, they're sweet. They love them,

642
00:28:45,600 --> 00:28:47,880
Speaker 1: but they're also in that mindset where there's so much

643
00:28:47,920 --> 00:28:50,080
Speaker 1: healthier for me. So I can eat them every single day,

644
00:28:50,160 --> 00:28:52,680
Speaker 1: or I can eat them quite regularly. But the reality

645
00:28:52,800 --> 00:28:56,640
Speaker 1: is that most bars on the market are ultra process foods.

646
00:28:56,760 --> 00:28:59,640
Speaker 1: And there's something that Susie and I both recommend in

647
00:28:59,680 --> 00:29:02,280
Speaker 1: a pin right, like if you're traveling, if you're, you know,

648
00:29:02,320 --> 00:29:04,960
Speaker 1: doing a long commute in the car, if you're between meetings,

649
00:29:05,000 --> 00:29:07,959
Speaker 1: like you just there's something that you use occasionally when

650
00:29:08,000 --> 00:29:10,320
Speaker 1: you're in a pinch, not regularly. They're never something that

651
00:29:10,360 --> 00:29:12,760
Speaker 1: I would write regularly into a client's meal plan. So

652
00:29:12,840 --> 00:29:17,080
Speaker 1: let's go through the milk, chocolate, peanut and caramel nougat bar.

653
00:29:17,680 --> 00:29:21,920
Speaker 1: So ingredient wise twenty six percent peanuts, milk solids, chicken

654
00:29:22,040 --> 00:29:25,000
Speaker 1: root fiber, which you know, SUSI A terribly react to,

655
00:29:25,040 --> 00:29:27,240
Speaker 1: and most people with IBS have a super hard time

656
00:29:27,280 --> 00:29:30,160
Speaker 1: processing that. It causes tons of bloating and gas and

657
00:29:30,200 --> 00:29:32,200
Speaker 1: diarrhe and all sorts of negative side effects for a

658
00:29:32,240 --> 00:29:34,040
Speaker 1: lot of people with a sensitive bound. So I don't

659
00:29:34,080 --> 00:29:40,160
Speaker 1: love chicken root fiber, vegetable fat, sober corn fiber, polydextros sorbatol,

660
00:29:40,680 --> 00:29:47,120
Speaker 1: known GMO of erythritol, vegetable glycerine, cocoa, powder, flavors, emulsifies, salt,

661
00:29:47,480 --> 00:29:51,480
Speaker 1: apple extract, and mink fruit extract. So these are better ingredients,

662
00:29:51,480 --> 00:29:54,520
Speaker 1: but they're far down the list, Like you might go, oh,

663
00:29:54,520 --> 00:29:56,960
Speaker 1: it's sweetened with apple extract and monk's root extract, But

664
00:29:57,000 --> 00:30:00,040
Speaker 1: there's so many sweetness in there that I think, I

665
00:30:00,040 --> 00:30:02,200
Speaker 1: think it kind of it's kind of like an offset set,

666
00:30:02,240 --> 00:30:04,480
Speaker 1: like there's minimal of that actually in there, and there's

667
00:30:04,520 --> 00:30:07,000
Speaker 1: way more of that highly processed foods. There's also some

668
00:30:07,040 --> 00:30:10,800
Speaker 1: steavier and some antioxidants in there. So ingredient wise, the

669
00:30:10,840 --> 00:30:14,360
Speaker 1: only real whole food in that entire ingredient list is

670
00:30:14,400 --> 00:30:16,840
Speaker 1: peanuts and milk solids. Everything else in there is not

671
00:30:16,920 --> 00:30:20,400
Speaker 1: something that you would actually have in your like pantry

672
00:30:20,480 --> 00:30:22,840
Speaker 1: or kitchen, that you would use regularly. And that's how

673
00:30:22,880 --> 00:30:26,560
Speaker 1: we define an ultra processed food is how many ingredients

674
00:30:26,560 --> 00:30:29,040
Speaker 1: in that ingredient list are things that you would regularly

675
00:30:29,080 --> 00:30:31,720
Speaker 1: cook all bake with that you can regularly find in

676
00:30:31,760 --> 00:30:34,160
Speaker 1: your pantry or in your kitchen. And hand on my heart,

677
00:30:34,200 --> 00:30:37,000
Speaker 1: SUSI sorry, three peanuts. I don't have milk salts, but

678
00:30:37,040 --> 00:30:39,239
Speaker 1: milk solids I would consider mostly a whole food and

679
00:30:39,320 --> 00:30:42,160
Speaker 1: cocoa powder. They're really the only things in that list.

680
00:30:42,200 --> 00:30:44,080
Speaker 1: Like I don't have chickory root fiber, I don't have

681
00:30:44,160 --> 00:30:46,520
Speaker 1: vegetable fats, I don't have sober corn fire, I don't

682
00:30:46,560 --> 00:30:50,480
Speaker 1: have polydextros, sorbaitols, vegetable glycerins. Like there's a whole bunch

683
00:30:50,520 --> 00:30:53,920
Speaker 1: of ingredients in there that I'm not actually loving when

684
00:30:53,960 --> 00:30:56,760
Speaker 1: it comes to this bar. But breaking down the nutrition

685
00:30:56,920 --> 00:31:00,600
Speaker 1: information panel, so serving size forty two gram an overly

686
00:31:00,680 --> 00:31:03,160
Speaker 1: large bar, Like in all honesty, you could finish that

687
00:31:03,240 --> 00:31:05,200
Speaker 1: in three or four bytes. Like it's not a huge bar.

688
00:31:05,320 --> 00:31:08,720
Speaker 1: So forty two grams per serving, energy wise is just

689
00:31:08,760 --> 00:31:11,920
Speaker 1: over seven hundred kilo duels, so roughly about one hundred

690
00:31:11,920 --> 00:31:15,640
Speaker 1: and seventy calories per bar, seven point nine grams of protein,

691
00:31:16,080 --> 00:31:18,560
Speaker 1: ten grams of fat, so certainly not a low fat product,

692
00:31:18,800 --> 00:31:21,760
Speaker 1: with four point six of that being saturated fat, four

693
00:31:21,760 --> 00:31:24,880
Speaker 1: point four grams of carbohydrates, so quite low carbohydrate for

694
00:31:24,920 --> 00:31:27,640
Speaker 1: a bar, with three point two grams of that being sugar.

695
00:31:28,400 --> 00:31:31,160
Speaker 1: Ten point three grams of dietary fiber. I just think

696
00:31:31,200 --> 00:31:33,960
Speaker 1: that's probably too much fiber, and it's all like that

697
00:31:34,160 --> 00:31:36,640
Speaker 1: modified fiber. It's not the great type of fiber you're

698
00:31:36,640 --> 00:31:39,680
Speaker 1: seeing in natural coal grains and legumes like it's basically

699
00:31:39,760 --> 00:31:42,960
Speaker 1: artificially type created fiber, which for people with some gut

700
00:31:42,960 --> 00:31:45,040
Speaker 1: issues and a sensitive tummy, it's not gonna sit well.

701
00:31:45,080 --> 00:31:47,280
Speaker 1: So ten point three grams of fiber in a small,

702
00:31:47,360 --> 00:31:49,800
Speaker 1: forty gram bar is flashing much in my opinion. I

703
00:31:49,840 --> 00:31:52,320
Speaker 1: would never put that much in thirtyu y is seventy

704
00:31:52,320 --> 00:31:55,760
Speaker 1: two milligrams, so quite low. Sorbatol one point five grams

705
00:31:55,800 --> 00:31:58,120
Speaker 1: glycerool one point four grams, and two grams of a

706
00:31:58,200 --> 00:32:02,240
Speaker 1: wreathed protops were a lot of sugar, alcohols and sweetness

707
00:32:02,280 --> 00:32:05,920
Speaker 1: in this type of bar, So it's essentially like masquerading

708
00:32:06,000 --> 00:32:08,200
Speaker 1: is a healthy dessert. Would you agree, Like, I think

709
00:32:08,240 --> 00:32:09,920
Speaker 1: a lot of clients are eating them because they're like,

710
00:32:09,960 --> 00:32:13,240
Speaker 1: I want something sweet. It's really delicious, but in reality,

711
00:32:13,320 --> 00:32:16,040
Speaker 1: like it's it might be slightly healthier than a chocolate bar,

712
00:32:16,120 --> 00:32:18,280
Speaker 1: but it's still an ultra process food. It's never something

713
00:32:18,280 --> 00:32:19,800
Speaker 1: you'd see me right into a meal plan.

714
00:32:20,200 --> 00:32:22,400
Speaker 2: It's interesting because I have a group of clients who

715
00:32:22,400 --> 00:32:24,280
Speaker 2: love them, and I think one of the things I'll

716
00:32:24,280 --> 00:32:27,040
Speaker 2: say about the range is there's a huge difference in

717
00:32:27,080 --> 00:32:29,840
Speaker 2: the number of calories between the different products. So the

718
00:32:29,880 --> 00:32:32,000
Speaker 2: ones that I've got open on my computer is the

719
00:32:32,040 --> 00:32:34,320
Speaker 2: double chopped Brownie Indulgent Bar, and that's just about one

720
00:32:34,400 --> 00:32:37,160
Speaker 2: hundred calories. So I think, first of all, if that's

721
00:32:37,160 --> 00:32:40,280
Speaker 2: your preference for a sort of sweeter treat, just check

722
00:32:40,280 --> 00:32:44,120
Speaker 2: the calories because there are differences, and I generally encourage

723
00:32:44,120 --> 00:32:46,000
Speaker 2: clients to stick to sort of one hundred calories or

724
00:32:46,040 --> 00:32:48,960
Speaker 2: less for those extra foods. I agree with you that

725
00:32:49,000 --> 00:32:52,720
Speaker 2: I think they're ultra processed, and I would much prefer

726
00:32:52,800 --> 00:32:55,960
Speaker 2: clients have, say some dark chocolate or a twisted frozen yogurt,

727
00:32:56,000 --> 00:32:58,640
Speaker 2: which is much more natural. I don't say no to

728
00:32:58,680 --> 00:33:01,040
Speaker 2: them because I agree they are recontrol a little bit

729
00:33:01,080 --> 00:33:03,760
Speaker 2: like the Fiber Plus or Fiber One bars, which are

730
00:33:04,280 --> 00:33:07,320
Speaker 2: under about one hundred calories as well. But I think

731
00:33:07,360 --> 00:33:11,800
Speaker 2: that yes, let's not forget they are ultra processed, and

732
00:33:12,200 --> 00:33:13,680
Speaker 2: I'd be saying to my client.

733
00:33:13,440 --> 00:33:14,840
Speaker 3: Do you really love it?

734
00:33:14,920 --> 00:33:17,560
Speaker 2: Because one of the things with ultra process foods is

735
00:33:17,560 --> 00:33:20,880
Speaker 2: you don't get the mouth feel and fullness of whole

736
00:33:20,920 --> 00:33:22,960
Speaker 2: foods the same way as you had Dart chocolate.

737
00:33:23,040 --> 00:33:24,920
Speaker 3: It's very rich, it's got a real mouthfeel.

738
00:33:25,400 --> 00:33:27,120
Speaker 2: As soon as you start to include all of those

739
00:33:27,200 --> 00:33:29,720
Speaker 2: artificial or they're not artificial, some of them natural but

740
00:33:30,160 --> 00:33:34,360
Speaker 2: process sugar alternatives and ingredients, is that it changes the

741
00:33:34,520 --> 00:33:37,000
Speaker 2: natural processing of the food in the body and you

742
00:33:37,040 --> 00:33:38,640
Speaker 2: won't necessarily get as much pleasure.

743
00:33:38,680 --> 00:33:39,440
Speaker 3: So really ask.

744
00:33:39,280 --> 00:33:42,120
Speaker 2: Yourself if you love it, rather than think that you're

745
00:33:42,120 --> 00:33:45,040
Speaker 2: eating it because it's healthier when it actually isn't. So

746
00:33:45,240 --> 00:33:47,240
Speaker 2: I think they sit in that gray area again with

747
00:33:47,320 --> 00:33:49,960
Speaker 2: my clients. If they have them and enjoy them, I

748
00:33:50,000 --> 00:33:52,080
Speaker 2: don't stop them. But again, it's not one thing that

749
00:33:52,080 --> 00:33:54,600
Speaker 2: I necessarily refer to. I'm much more likely to refer

750
00:33:54,680 --> 00:33:57,760
Speaker 2: to the dut chocolate or the more natural kind of

751
00:33:57,880 --> 00:34:01,040
Speaker 2: hundred cow treats. So yeah, check them because there is

752
00:34:01,120 --> 00:34:02,480
Speaker 2: vast differences in the calories.

753
00:34:02,480 --> 00:34:05,360
Speaker 3: They're not all one hundred calories. They differ quite a lot,

754
00:34:05,680 --> 00:34:06,000
Speaker 3: all right.

755
00:34:06,000 --> 00:34:07,960
Speaker 1: And then our final segment for the Potti Suzie is

756
00:34:07,960 --> 00:34:10,160
Speaker 1: a listener question which I feel like we've kind of

757
00:34:10,160 --> 00:34:11,719
Speaker 1: touched on, but a good one. It kind of ties

758
00:34:11,760 --> 00:34:14,680
Speaker 1: everything together. The listener question, which we pulled from our

759
00:34:14,760 --> 00:34:19,080
Speaker 1: Instagram social messages, is I already eat well and I exercise,

760
00:34:19,160 --> 00:34:21,720
Speaker 1: but my weight never changes. What am I doing wrong?

761
00:34:22,239 --> 00:34:24,000
Speaker 1: I think the biggest thing is it's really hard to

762
00:34:24,000 --> 00:34:26,000
Speaker 1: give advice like this when we don't know you, because,

763
00:34:26,040 --> 00:34:28,640
Speaker 1: particularly for fat loss, it has to be personalized because

764
00:34:28,719 --> 00:34:31,200
Speaker 1: just eating well will not elicit fat loss. You have

765
00:34:31,280 --> 00:34:33,720
Speaker 1: to be in a calorie deficit. Just because you're eating well,

766
00:34:33,760 --> 00:34:36,120
Speaker 1: just because you're eating clean, just because you're eating healthy

767
00:34:36,360 --> 00:34:39,800
Speaker 1: will not automatically equal fat loss. You have to actually

768
00:34:39,880 --> 00:34:42,319
Speaker 1: be in a calorie deficit. So if you're eating the

769
00:34:42,400 --> 00:34:44,800
Speaker 1: same amount of food and you're exercising the same way

770
00:34:45,000 --> 00:34:47,560
Speaker 1: and your weight never changes, you need to do something different.

771
00:34:47,719 --> 00:34:50,200
Speaker 1: So whether you eat slightly less, whether you change up

772
00:34:50,200 --> 00:34:52,600
Speaker 1: the type of exercise, whether you get more steps in,

773
00:34:52,960 --> 00:34:55,880
Speaker 1: whether you shave off ten to fifteen percent of the

774
00:34:55,920 --> 00:34:58,960
Speaker 1: portion of each meal and bring that down slightly, whether

775
00:34:59,040 --> 00:35:01,479
Speaker 1: you swap the ti type of protein out that you're having.

776
00:35:01,520 --> 00:35:03,960
Speaker 1: You might be having fattier cuts of meat like lamb

777
00:35:04,040 --> 00:35:06,279
Speaker 1: and sausages and that sort of thing, and swap that

778
00:35:06,320 --> 00:35:08,520
Speaker 1: out for a little bit leaner fish, or you know,

779
00:35:08,560 --> 00:35:11,200
Speaker 1: maybe a couple of vegetarian based meals a week. I

780
00:35:11,280 --> 00:35:13,640
Speaker 1: just think if nothing changes, nothing changes, Like you just

781
00:35:13,719 --> 00:35:16,200
Speaker 1: need to have a change in terms of your nutrition

782
00:35:16,320 --> 00:35:18,919
Speaker 1: and in terms of your exercise, because if not, it's

783
00:35:18,960 --> 00:35:21,359
Speaker 1: going to stay the same. So just eating well won't

784
00:35:21,360 --> 00:35:24,239
Speaker 1: actually automatically eagle fat loss. So actually try to play

785
00:35:24,280 --> 00:35:25,920
Speaker 1: with the types of meals you have, play with the

786
00:35:25,960 --> 00:35:28,920
Speaker 1: portions that you're having, and maybe even reduce the snacks

787
00:35:28,920 --> 00:35:31,080
Speaker 1: down on some non exercise days and see how you

788
00:35:31,120 --> 00:35:33,240
Speaker 1: feel there and see if that gives you the results

789
00:35:33,280 --> 00:35:35,399
Speaker 1: on the scale. But that's probably as much advice as

790
00:35:35,400 --> 00:35:38,600
Speaker 1: we can give without actually knowing your background or knowing

791
00:35:38,640 --> 00:35:40,600
Speaker 1: the specifics of what you do day to day to

792
00:35:40,640 --> 00:35:42,120
Speaker 1: actually elicit fat loss advice.

793
00:35:42,800 --> 00:35:45,400
Speaker 2: Yeah, I think for me, it's when I see diaries

794
00:35:45,400 --> 00:35:48,080
Speaker 2: of the same every single day, Like, no one should

795
00:35:48,080 --> 00:35:50,359
Speaker 2: be getting up and having breakfast at the same time

796
00:35:50,400 --> 00:35:52,920
Speaker 2: every day. There is no way that you are at

797
00:35:52,920 --> 00:35:55,759
Speaker 2: the same level of hunger on a Saturday morning at

798
00:35:55,760 --> 00:35:57,759
Speaker 2: six am as you would be on a Thursday morning.

799
00:35:57,800 --> 00:35:59,120
Speaker 3: As exam if you've been to the gym.

800
00:35:59,440 --> 00:36:02,680
Speaker 2: So I see that same same every day eating time,

801
00:36:02,920 --> 00:36:05,520
Speaker 2: meal size, I'm like, you're not eating according to hunger,

802
00:36:05,800 --> 00:36:08,000
Speaker 2: you're eating on AUTOQ. So it's a really good time

803
00:36:08,040 --> 00:36:10,120
Speaker 2: of year to really push out meal times and really

804
00:36:10,200 --> 00:36:12,840
Speaker 2: check if you're actually hungry when you have your meals

805
00:36:12,840 --> 00:36:14,960
Speaker 2: and mix things up. You know, you should be having

806
00:36:15,000 --> 00:36:17,400
Speaker 2: a long class once a week and really mixing up

807
00:36:17,440 --> 00:36:20,560
Speaker 2: the meal timings. And I think that other main reason

808
00:36:20,640 --> 00:36:23,000
Speaker 2: I think most people are maintaining with their exercise and

809
00:36:23,040 --> 00:36:26,520
Speaker 2: not training. They're doing the same walk, the same gym workout,

810
00:36:26,560 --> 00:36:29,040
Speaker 2: the same time each day, and they think they're burning

811
00:36:29,040 --> 00:36:31,319
Speaker 2: a lot more calories than they are when the human

812
00:36:31,320 --> 00:36:34,520
Speaker 2: body is very, very efficient and it will burn fewer

813
00:36:34,520 --> 00:36:36,759
Speaker 2: and fewer calories on the same workout. So you've got

814
00:36:36,760 --> 00:36:39,120
Speaker 2: to mix things up and do different kinds of exercise

815
00:36:39,160 --> 00:36:42,400
Speaker 2: at different times of day to continually challenge the body

816
00:36:42,440 --> 00:36:44,040
Speaker 2: and remain in that burning phase.

817
00:36:44,120 --> 00:36:46,200
Speaker 3: So it's just about mixing those things up as well.

818
00:36:46,800 --> 00:36:48,160
Speaker 1: All right, well, that brings us to the end of

819
00:36:48,160 --> 00:36:50,440
Speaker 1: the nutrition catch for another week and also for a

820
00:36:50,560 --> 00:36:52,719
Speaker 1: fresh new year. So thank you for your support and

821
00:36:52,760 --> 00:36:54,880
Speaker 1: thank you for joining us for really healthy and happy

822
00:36:54,920 --> 00:36:57,880
Speaker 1: twenty twenty five. We can't wait to go along on

823
00:36:57,920 --> 00:36:59,560
Speaker 1: this journey with you. And if you knew listening to

824
00:36:59,560 --> 00:37:01,719
Speaker 1: the podcast and you don't know, Susie and I have

825
00:37:01,840 --> 00:37:05,799
Speaker 1: a scientifically formulated range of protein powders, hot chocolates and

826
00:37:06,120 --> 00:37:10,319
Speaker 1: brand new creatine supplements found at designed by Dietitians dot com,

827
00:37:10,320 --> 00:37:12,120
Speaker 1: so we would love it if you go and checked

828
00:37:12,120 --> 00:37:15,000
Speaker 1: it out. They're available Australia and New Zealand and hopefully

829
00:37:15,000 --> 00:37:16,880
Speaker 1: we hope that sometime this year we can take that

830
00:37:16,920 --> 00:37:19,200
Speaker 1: worldwide as well. So thank you for listening and thank

831
00:37:19,239 --> 00:37:21,040
Speaker 1: you for your supports. Happy New Year,