1 00:00:00,800 --> 00:00:02,920 Speaker 1: Do you regularly factor in a meal off your eating 2 00:00:02,960 --> 00:00:06,280 Speaker 1: plan or maybe you give yourself the entire weekend off. 3 00:00:06,760 --> 00:00:09,440 Speaker 1: It's not uncommon to hear our clients talk about meals 4 00:00:09,440 --> 00:00:12,079 Speaker 1: off and cheat meals, and on today's episode of The 5 00:00:12,119 --> 00:00:15,080 Speaker 1: Nutrition Couch, Leanna and I share our thoughts on cheap 6 00:00:15,080 --> 00:00:17,760 Speaker 1: meals and what it really means when we say factor 7 00:00:17,840 --> 00:00:20,120 Speaker 1: in a meal off your nutrition program. 8 00:00:20,600 --> 00:00:24,040 Speaker 2: Hi, I'm Cussie Burrow and I'm Leanne Wood, and together. 9 00:00:23,760 --> 00:00:26,160 Speaker 1: We bring you The Nutrition Couch, the weekly podcast that 10 00:00:26,239 --> 00:00:27,760 Speaker 1: keeps you up to date on everything you need to 11 00:00:27,840 --> 00:00:31,280 Speaker 1: know in the world of nutrition as well as cheap meals. Today, 12 00:00:31,320 --> 00:00:34,640 Speaker 1: we're going to deep dive into the growing research on 13 00:00:34,800 --> 00:00:38,720 Speaker 1: creating as a supplement to support women's health, especially through 14 00:00:38,760 --> 00:00:40,360 Speaker 1: the perry and menopausal years. 15 00:00:40,800 --> 00:00:43,320 Speaker 2: We found a great new snack soup that we really like. 16 00:00:43,400 --> 00:00:46,440 Speaker 1: The sound off and our listener question is all about 17 00:00:46,479 --> 00:00:51,239 Speaker 1: Easter chocolate and how much is too much? So Leanne, 18 00:00:51,280 --> 00:00:54,680 Speaker 1: you know, as dietitians credit to practicing dietitians, it's one 19 00:00:54,720 --> 00:00:57,640 Speaker 1: of our requirements for our profession to keep up to 20 00:00:57,720 --> 00:01:00,200 Speaker 1: date in what we describe as evidence based practice. So 21 00:01:00,760 --> 00:01:03,640 Speaker 1: frequently we're coming across pieces of research. I know myself. 22 00:01:03,680 --> 00:01:05,880 Speaker 1: I subscribe to a lot of the journals and get 23 00:01:05,959 --> 00:01:09,680 Speaker 1: daily updates on what's new and nutrition research, and there's 24 00:01:09,680 --> 00:01:13,240 Speaker 1: also been quite a lot of new stuff coming out 25 00:01:13,280 --> 00:01:17,160 Speaker 1: on menopause and perimenopause and optimizing body composition and nutrition 26 00:01:17,240 --> 00:01:19,800 Speaker 1: because there's a couple of big influences in the States 27 00:01:19,840 --> 00:01:21,760 Speaker 1: doing a lot of work in this area and recently 28 00:01:21,760 --> 00:01:24,160 Speaker 1: published books. So it's kind of getting a bit of 29 00:01:25,040 --> 00:01:27,479 Speaker 1: momentum behind it, which is fantastic because we're really looking 30 00:01:27,520 --> 00:01:29,440 Speaker 1: at how do we optimize women's sell through their sort 31 00:01:29,440 --> 00:01:32,560 Speaker 1: of forties, fifties and beyond. Now, something that we had 32 00:01:32,600 --> 00:01:35,959 Speaker 1: been very aware of is the growing interest in creating 33 00:01:36,880 --> 00:01:40,839 Speaker 1: as a supplement to support these pery through the pery years. 34 00:01:41,480 --> 00:01:43,119 Speaker 1: And it came up again this week when a good 35 00:01:43,120 --> 00:01:45,640 Speaker 1: friend of mine had said to me that she takes 36 00:01:45,760 --> 00:01:49,480 Speaker 1: creating every day, and she sort of anecdotally said, I 37 00:01:49,640 --> 00:01:52,440 Speaker 1: just it makes such a difference to my mental clarity, 38 00:01:52,480 --> 00:01:54,360 Speaker 1: and I thought I thought it was time we revisited it. 39 00:01:54,400 --> 00:01:57,440 Speaker 1: I think we have previously discussed it on the podcast, 40 00:01:57,960 --> 00:01:59,520 Speaker 1: but I thought it sort of time for a bit 41 00:01:59,520 --> 00:02:02,520 Speaker 1: of a research update because I know myself, I'm thinking 42 00:02:02,520 --> 00:02:04,280 Speaker 1: of even taking it. It was a supplement that I 43 00:02:04,360 --> 00:02:07,600 Speaker 1: used as a sports dietitian frequently with sprint athletes and 44 00:02:07,640 --> 00:02:10,280 Speaker 1: those wanting to gain lean muscle tissue. But really this 45 00:02:10,440 --> 00:02:14,960 Speaker 1: is about using it as a well being and optimizing 46 00:02:15,080 --> 00:02:18,880 Speaker 1: health addition to our diet, rather than an athletic performance supplement, 47 00:02:18,919 --> 00:02:19,240 Speaker 1: isn't it. 48 00:02:19,800 --> 00:02:22,120 Speaker 3: Yeah, because we know know that there's some great research 49 00:02:22,200 --> 00:02:25,480 Speaker 3: that supports creatine, like you said, from a muscle gaining perspective, 50 00:02:25,520 --> 00:02:26,880 Speaker 3: and certainly I've used it for a lot of my 51 00:02:26,960 --> 00:02:30,400 Speaker 3: ladies whose goals are you know, improving their strength, maybe 52 00:02:30,400 --> 00:02:33,320 Speaker 3: scorting one hundred kilos, being you know, the best deadlift 53 00:02:33,360 --> 00:02:35,600 Speaker 3: they've ever done, that sort of thing, will actually supplement 54 00:02:35,600 --> 00:02:38,160 Speaker 3: with creatine. And we do know that based on your diet, 55 00:02:38,440 --> 00:02:40,639 Speaker 3: a lot of women in particular can be quite low 56 00:02:40,639 --> 00:02:43,440 Speaker 3: in creating, particularly if you're big and or vegetarian. So, 57 00:02:43,800 --> 00:02:47,280 Speaker 3: in the most basic terms, creatine is essentially just a minoesid. 58 00:02:47,280 --> 00:02:49,680 Speaker 3: It's a natural, you know, compound made in your body, 59 00:02:49,680 --> 00:02:52,000 Speaker 3: and it's stored in your muscles, also in your brain, 60 00:02:52,080 --> 00:02:54,920 Speaker 3: and also in your gut. Now, creatine is required for 61 00:02:55,000 --> 00:02:58,240 Speaker 3: the bodies like fast, high paced kind of energy when 62 00:02:58,280 --> 00:03:01,280 Speaker 3: you're doing demanding type activity, the body needs a little 63 00:03:01,320 --> 00:03:04,720 Speaker 3: bit more creatine, So it's a naturally occurring compound in 64 00:03:04,720 --> 00:03:07,880 Speaker 3: your body, and your body actually produces creatine about a 65 00:03:07,919 --> 00:03:10,680 Speaker 3: grammar day in your liver after you eat protein. So 66 00:03:10,720 --> 00:03:12,840 Speaker 3: if you're not eating enough protein, you're very likely not 67 00:03:12,919 --> 00:03:14,440 Speaker 3: to get enough creatine. 68 00:03:14,040 --> 00:03:14,720 Speaker 4: In your diet. 69 00:03:14,880 --> 00:03:17,280 Speaker 3: And if you are somebody who is vegan or vegetarian, 70 00:03:17,320 --> 00:03:19,800 Speaker 3: you probably have lower levels of creatine as well, because 71 00:03:19,840 --> 00:03:23,359 Speaker 3: creatin is mostly found through animal based protein and fish 72 00:03:23,400 --> 00:03:26,680 Speaker 3: as well, and there is quite a large variation amongst 73 00:03:26,720 --> 00:03:30,000 Speaker 3: individuals depending on what their creatine levels are. This is 74 00:03:30,080 --> 00:03:32,560 Speaker 3: due very much in terms of gender, age, and like 75 00:03:32,600 --> 00:03:35,120 Speaker 3: I mentioned, dietary habits. People who are plant based and 76 00:03:35,160 --> 00:03:37,880 Speaker 3: to have far lower levels of creatine, which is why 77 00:03:37,920 --> 00:03:39,800 Speaker 3: you will see a lot of the you know, vegan 78 00:03:39,840 --> 00:03:42,880 Speaker 3: based body lifters and power lifters taking something like protein 79 00:03:42,920 --> 00:03:46,320 Speaker 3: powder bcas and creatine as well. So when it comes 80 00:03:46,360 --> 00:03:50,040 Speaker 3: to the research around women's health, like we know, we 81 00:03:50,080 --> 00:03:52,960 Speaker 3: do know what it is very effective for performance and 82 00:03:53,040 --> 00:03:56,720 Speaker 3: strength and muscle gain, particularly for those exercises where you're 83 00:03:56,760 --> 00:04:00,520 Speaker 3: doing those brief, high intensity periods of exercise. You're doing 84 00:04:00,560 --> 00:04:03,200 Speaker 3: sprinting or you're playing a racket sport like tennis or 85 00:04:03,240 --> 00:04:06,280 Speaker 3: squash where you have those really intense periods of sprinting 86 00:04:06,320 --> 00:04:08,600 Speaker 3: and then you might stop again. Soccer is another good example. 87 00:04:08,880 --> 00:04:11,640 Speaker 3: Creatine can be really effective in those types of sports 88 00:04:11,640 --> 00:04:14,440 Speaker 3: where we have those big, high bursts of high intensity energy. 89 00:04:14,720 --> 00:04:17,080 Speaker 3: But when it comes to women's health, you're right, there's 90 00:04:17,120 --> 00:04:20,040 Speaker 3: a lot of I guess, new talk online about this 91 00:04:20,080 --> 00:04:24,560 Speaker 3: supplement now. Unfortunately, and like most research, it's very understudied, 92 00:04:24,640 --> 00:04:28,400 Speaker 3: particularly for females. The bulk of the research done on 93 00:04:28,520 --> 00:04:31,120 Speaker 3: creatine is with males, and it's with sports, and it's 94 00:04:31,160 --> 00:04:33,720 Speaker 3: to do with you know, muscle gain essentially, but it's 95 00:04:33,760 --> 00:04:36,839 Speaker 3: particularly done on males. So we do know that sports 96 00:04:36,920 --> 00:04:41,159 Speaker 3: tutition research overall is heavily understudied when it comes to females, 97 00:04:41,200 --> 00:04:44,360 Speaker 3: and unfortunately, creatine is no different, particularly when you actually 98 00:04:44,360 --> 00:04:46,640 Speaker 3: take creatine out of the sports tutition world and put 99 00:04:46,640 --> 00:04:49,000 Speaker 3: it into more just the health and well being a world. 100 00:04:49,320 --> 00:04:52,120 Speaker 3: But what we do know is that females in particular 101 00:04:52,240 --> 00:04:56,719 Speaker 3: exhibit about seventy to eighty percent lower endogenous creatine stores 102 00:04:56,720 --> 00:05:00,360 Speaker 3: compared to our male counterparts. So this is an issue, 103 00:05:00,440 --> 00:05:02,720 Speaker 3: I guess for a lot of women because we do 104 00:05:02,800 --> 00:05:05,599 Speaker 3: know that creatine not only supports things like lean muscle 105 00:05:05,640 --> 00:05:09,080 Speaker 3: mass and that extra high intensity type energy, but there 106 00:05:09,160 --> 00:05:11,240 Speaker 3: is a little bit of research that it also helps 107 00:05:11,240 --> 00:05:15,000 Speaker 3: with things like body composition, mood, also our brain how. 108 00:05:14,880 --> 00:05:15,920 Speaker 4: They got health as well. 109 00:05:16,000 --> 00:05:19,560 Speaker 3: So it's a really interesting nutrient, I guess we can 110 00:05:19,600 --> 00:05:22,360 Speaker 3: call it, and a really interesting thing to consider supplementing 111 00:05:22,400 --> 00:05:24,039 Speaker 3: as well. And there has been a lot of talk 112 00:05:24,120 --> 00:05:27,359 Speaker 3: like you mentioned among that kind of pre impost menopausal 113 00:05:27,800 --> 00:05:30,599 Speaker 3: female because we do know that some of the newer 114 00:05:30,600 --> 00:05:33,880 Speaker 3: research coming out shows that in perimenopause it can be 115 00:05:33,880 --> 00:05:37,800 Speaker 3: effective for improving strength and exercise performance, and then in 116 00:05:37,880 --> 00:05:41,080 Speaker 3: post menopause some of the research is supporting the benefits 117 00:05:41,080 --> 00:05:44,160 Speaker 3: that it actually helps support skeletal muscle mass and function 118 00:05:44,279 --> 00:05:47,680 Speaker 3: as well, particularly consuming higher amounts of creatine as well. 119 00:05:47,720 --> 00:05:49,800 Speaker 3: So it's not just eating enough through your diet, it's 120 00:05:49,800 --> 00:05:53,320 Speaker 3: actually supplementing with higher amounts of creatine. Because don't forget, 121 00:05:53,400 --> 00:05:56,279 Speaker 3: although protein is good, the more protein we eat, the 122 00:05:56,360 --> 00:05:58,440 Speaker 3: higher calorie load we get in. So it's kind of 123 00:05:58,440 --> 00:06:01,000 Speaker 3: that catch twenty two where we want more protein, we 124 00:06:01,040 --> 00:06:03,719 Speaker 3: want more creating, particularly in that pre and post mental 125 00:06:03,800 --> 00:06:06,280 Speaker 3: poolse all time of our life. But the more we have, 126 00:06:06,400 --> 00:06:08,640 Speaker 3: the more calories we take in, and sometimes that can 127 00:06:08,680 --> 00:06:11,839 Speaker 3: offset the body recomposition or the fat loss goals that 128 00:06:11,880 --> 00:06:14,600 Speaker 3: we're actually aiming towards as well. So some of the 129 00:06:14,640 --> 00:06:18,160 Speaker 3: pre clinical research and the clinical evidence to date has 130 00:06:18,200 --> 00:06:21,839 Speaker 3: shown some really positive effects on creatine supplementation and mood 131 00:06:21,920 --> 00:06:25,080 Speaker 3: and cognition as well. And this is really interesting, Susie. 132 00:06:25,160 --> 00:06:27,400 Speaker 3: I can think of a number of clients that I 133 00:06:27,440 --> 00:06:29,760 Speaker 3: have at the moment that would really benefit from you know, 134 00:06:29,920 --> 00:06:33,040 Speaker 3: myself included mood and cognitive benefits as well, and I 135 00:06:33,160 --> 00:06:36,200 Speaker 3: think the link between creatine supplement really comes back to 136 00:06:36,240 --> 00:06:40,159 Speaker 3: this restoring brain energy levels and homeostasis. So it's a 137 00:06:40,279 --> 00:06:43,000 Speaker 3: very watch this space when it comes to brain house 138 00:06:43,080 --> 00:06:45,520 Speaker 3: and mood and cognition. But I do think we're starting 139 00:06:45,520 --> 00:06:48,480 Speaker 3: to see more and more evidence here and creating supplements 140 00:06:48,600 --> 00:06:52,120 Speaker 3: is fairly quote unquote safe, I guess to use because 141 00:06:52,160 --> 00:06:54,599 Speaker 3: it is more of that naturally occur and compound found 142 00:06:54,600 --> 00:06:57,479 Speaker 3: in foods. Obviously, supplements form is very different to what 143 00:06:57,520 --> 00:06:59,000 Speaker 3: you would find naturally in foods. 144 00:06:59,000 --> 00:07:00,000 Speaker 4: And we would always enco. 145 00:07:00,000 --> 00:07:02,880 Speaker 3: Courage our listeners to go and touch base with their 146 00:07:02,920 --> 00:07:05,800 Speaker 3: own sports dietician or dietitian or even doctor to have 147 00:07:05,839 --> 00:07:08,320 Speaker 3: a discussion if they are thinking about taking creatine. But 148 00:07:08,800 --> 00:07:11,720 Speaker 3: where I find it really interesting, Susie is potentially in 149 00:07:11,720 --> 00:07:15,120 Speaker 3: this postpart and period for many women, because some of 150 00:07:15,160 --> 00:07:19,240 Speaker 3: the research is really pointing towards supporting that creatine supplementation, 151 00:07:19,440 --> 00:07:22,240 Speaker 3: supporting a pro energetic environment in the brain. 152 00:07:22,560 --> 00:07:23,360 Speaker 4: And I think if we. 153 00:07:23,280 --> 00:07:26,080 Speaker 3: Can give our postpartum moms just that little bit more 154 00:07:26,080 --> 00:07:28,800 Speaker 3: of an energy boost, I really do think that's something 155 00:07:28,840 --> 00:07:30,560 Speaker 3: that if we could get the funding, if we could 156 00:07:30,560 --> 00:07:32,400 Speaker 3: do a bit of research in this area, it could 157 00:07:32,440 --> 00:07:35,480 Speaker 3: just be absolutely game changing in that postpart and period 158 00:07:35,560 --> 00:07:38,440 Speaker 3: for many women. So I guess what the research is 159 00:07:38,480 --> 00:07:41,800 Speaker 3: pointing towards. Is it really focusing and helping out with 160 00:07:41,880 --> 00:07:45,520 Speaker 3: things like performance, body composition, mood, and also, like we 161 00:07:45,600 --> 00:07:49,400 Speaker 3: mentioned energy levels, but we just don't exactly know enough 162 00:07:49,520 --> 00:07:53,160 Speaker 3: like how much, how often is it a long term supplement, 163 00:07:53,200 --> 00:07:54,600 Speaker 3: is it a loading dose or is it more of 164 00:07:54,640 --> 00:07:57,560 Speaker 3: a maintenance, you know, a routine daily dose that we 165 00:07:57,560 --> 00:07:59,760 Speaker 3: should be recommending for our female So I think it's 166 00:07:59,760 --> 00:08:02,480 Speaker 3: a the really interesting space and I would absolutely love 167 00:08:02,520 --> 00:08:05,600 Speaker 3: to see more research in this area over the coming months. 168 00:08:05,600 --> 00:08:07,440 Speaker 3: But it's something I must say that I'm not really 169 00:08:07,560 --> 00:08:09,960 Speaker 3: using with my clients at the moment, but I certainly 170 00:08:10,000 --> 00:08:12,960 Speaker 3: do think in the next one to two three years 171 00:08:13,040 --> 00:08:16,600 Speaker 3: it's probably something I will be routinely recommending for my ladies. 172 00:08:16,600 --> 00:08:19,080 Speaker 4: What about you, Do you use it routinely in your practice? 173 00:08:19,360 --> 00:08:21,760 Speaker 1: I don't now because I don't do any real sports 174 00:08:21,800 --> 00:08:24,920 Speaker 1: nutrition work, but it's certainly something I'm very interested in 175 00:08:25,160 --> 00:08:29,600 Speaker 1: because I think anything that optimizes particularly cognitive and that 176 00:08:29,680 --> 00:08:32,320 Speaker 1: brain fog that you get when you're quite fatigued or 177 00:08:32,320 --> 00:08:35,720 Speaker 1: even you know, attributing it to hormonial changes. But also 178 00:08:35,760 --> 00:08:39,360 Speaker 1: as we've discussed optimizing body composition and maximizing work in 179 00:08:39,400 --> 00:08:41,600 Speaker 1: the gym, for example, which we know is so important 180 00:08:41,600 --> 00:08:44,200 Speaker 1: for women as they move through their forties and fifties. 181 00:08:44,720 --> 00:08:47,200 Speaker 1: But what I would also encourage our listeners to do 182 00:08:47,520 --> 00:08:49,920 Speaker 1: is that when I'm talking to clients or even just 183 00:08:50,040 --> 00:08:52,960 Speaker 1: general questions that come up online, I have a lot 184 00:08:53,000 --> 00:08:55,320 Speaker 1: of people who are talking about taking supplements, you know, 185 00:08:55,520 --> 00:08:58,240 Speaker 1: and they'll describe what they're buying or taking, and in 186 00:08:58,280 --> 00:09:01,160 Speaker 1: more cases than not, the AIRN I find the supplements 187 00:09:01,240 --> 00:09:03,600 Speaker 1: are not evidence based. They're more sort of things like 188 00:09:03,679 --> 00:09:06,600 Speaker 1: B group vitamins or very basic supplements that people are 189 00:09:06,600 --> 00:09:09,320 Speaker 1: paying quite a lot of money for and probably not 190 00:09:09,400 --> 00:09:11,719 Speaker 1: doing that much. So I would encourage women if you're 191 00:09:11,760 --> 00:09:15,719 Speaker 1: looking for some of those optimizing body composition, optimizing performance, 192 00:09:15,800 --> 00:09:17,960 Speaker 1: you know, make sure you're using supplements that have an 193 00:09:18,000 --> 00:09:20,360 Speaker 1: evidence based to them and have been formulated for women, 194 00:09:20,800 --> 00:09:22,920 Speaker 1: because I think that we will again, you know, there's 195 00:09:22,920 --> 00:09:26,120 Speaker 1: a lot of influencers who are now making wellness supplements, 196 00:09:26,160 --> 00:09:29,640 Speaker 1: powders and beauty supplements that you can find across the 197 00:09:29,679 --> 00:09:32,560 Speaker 1: board because it sounds so appealing to just be able 198 00:09:32,559 --> 00:09:34,360 Speaker 1: to mix something in water and drink it and it's 199 00:09:34,360 --> 00:09:36,400 Speaker 1: good for your skin or good for your sleep or 200 00:09:36,920 --> 00:09:39,040 Speaker 1: But I think what we'll see is that there's a 201 00:09:39,040 --> 00:09:43,280 Speaker 1: difference between influencers who are basically models, you know, selling 202 00:09:43,320 --> 00:09:45,600 Speaker 1: stuff that is safe to take but probably really not 203 00:09:45,640 --> 00:09:49,720 Speaker 1: doing that much, and a scientifically formulated mix by a 204 00:09:49,760 --> 00:09:53,280 Speaker 1: dietitian or a scientist where has an evidence based to it. 205 00:09:53,320 --> 00:09:55,600 Speaker 1: So I would encourage you to really check that because 206 00:09:55,640 --> 00:09:58,400 Speaker 1: whenever I see some of these wellness powders, they've often 207 00:09:58,400 --> 00:10:00,960 Speaker 1: got the most basic ingredients them and you're really paying 208 00:10:00,960 --> 00:10:02,679 Speaker 1: for not much at all, but because it's got beauty 209 00:10:02,760 --> 00:10:05,280 Speaker 1: or wellness or sleep. We all think it's fantastic. So 210 00:10:05,360 --> 00:10:08,840 Speaker 1: I think we will continue to see more scientifically formulated 211 00:10:08,840 --> 00:10:12,520 Speaker 1: supplements that target these areas but actually have an evidence 212 00:10:12,600 --> 00:10:14,360 Speaker 1: base to them. So before you run out and buy 213 00:10:14,400 --> 00:10:16,079 Speaker 1: any of that kind of product, it'd be very much 214 00:10:16,160 --> 00:10:17,920 Speaker 1: checking that you're not just paying a whole lot of 215 00:10:17,920 --> 00:10:19,800 Speaker 1: money for vitamin C and vitamin B which you could 216 00:10:19,840 --> 00:10:21,800 Speaker 1: easily get from an orange and a keyway fruit and 217 00:10:21,880 --> 00:10:24,960 Speaker 1: number some whole grain bread. All right, Well, something I 218 00:10:24,960 --> 00:10:30,360 Speaker 1: wanted to talk about today was the idea of cheat meals, 219 00:10:30,440 --> 00:10:33,480 Speaker 1: but also I guess the concept of banking calories, and 220 00:10:34,240 --> 00:10:37,200 Speaker 1: I'm not quite sure if we've specifically looked at banking 221 00:10:37,240 --> 00:10:39,720 Speaker 1: calories as a concept before, but I know it. Sometimes 222 00:10:39,760 --> 00:10:45,200 Speaker 1: we have spoken about cheat tight meals. So usually what 223 00:10:45,240 --> 00:10:48,920 Speaker 1: we would describe working with clients is we design meal 224 00:10:49,000 --> 00:10:52,040 Speaker 1: plans that sort of factor in more indulgent eating, because 225 00:10:52,080 --> 00:10:54,440 Speaker 1: as we know, whether it's you know, eating at a 226 00:10:54,480 --> 00:10:56,720 Speaker 1: restaurant where you're getting a lot more calories, or you're 227 00:10:56,760 --> 00:10:59,600 Speaker 1: going for a celebration where there's cake, or it's coming 228 00:10:59,679 --> 00:11:01,360 Speaker 1: up to eat and there's going to be some more 229 00:11:01,400 --> 00:11:04,880 Speaker 1: indulgent food, you know, all those things mean that at 230 00:11:04,880 --> 00:11:07,560 Speaker 1: certain times we will consume far more calories than we need, 231 00:11:07,600 --> 00:11:10,320 Speaker 1: and there's nothing wrong with that as long as you 232 00:11:10,360 --> 00:11:12,280 Speaker 1: then learn to buffer it, and there'll be times when 233 00:11:12,320 --> 00:11:14,800 Speaker 1: you don't need as many calories. So what I'll often 234 00:11:14,800 --> 00:11:17,319 Speaker 1: say to clients is, you know, as part of the 235 00:11:17,360 --> 00:11:19,440 Speaker 1: meal plan, you know, a meal or two each week 236 00:11:19,559 --> 00:11:20,480 Speaker 1: that may be heavier. 237 00:11:20,520 --> 00:11:21,880 Speaker 2: You don't need to worry about it. 238 00:11:21,920 --> 00:11:24,360 Speaker 1: And I'll have clients who'll then say, you know, do 239 00:11:24,440 --> 00:11:26,480 Speaker 1: I need to eat less on that day because I 240 00:11:26,520 --> 00:11:28,560 Speaker 1: am going to have more? And I'll say absolutely not. 241 00:11:29,200 --> 00:11:32,920 Speaker 1: What we want to work on is regulating that. So 242 00:11:32,960 --> 00:11:35,959 Speaker 1: if you have had a more indulgent meal, heavier meal, 243 00:11:36,040 --> 00:11:38,800 Speaker 1: or several glasses of wine plus the heavy meal, that 244 00:11:38,920 --> 00:11:41,080 Speaker 1: you really wait until you're hungry to eat again, and 245 00:11:41,120 --> 00:11:43,599 Speaker 1: you don't get into that restrictive diet cycle, which of 246 00:11:43,640 --> 00:11:46,640 Speaker 1: course we've recently talked about on our webinar Breaking the 247 00:11:46,640 --> 00:11:49,320 Speaker 1: Diet Cycle, which you can find at the nutritioncouch dot com. 248 00:11:49,320 --> 00:11:51,719 Speaker 1: So we're really trying to teach our clients that it's 249 00:11:51,720 --> 00:11:54,720 Speaker 1: completely normal to overeat at times as long as you 250 00:11:54,720 --> 00:11:56,720 Speaker 1: buffer it and learn to not do it every single 251 00:11:56,760 --> 00:12:00,440 Speaker 1: meal and learn the real appetite cues. Long time, I 252 00:12:00,520 --> 00:12:02,480 Speaker 1: noticed with clients, you know, when they perhaps would have 253 00:12:02,520 --> 00:12:04,720 Speaker 1: had a meal off and gone and eaten, you know, 254 00:12:04,920 --> 00:12:08,280 Speaker 1: far more than they need because they're allowed to. Over time, 255 00:12:08,320 --> 00:12:10,559 Speaker 1: they learned it to taste food and enjoy it without 256 00:12:10,559 --> 00:12:12,920 Speaker 1: completely overeating. So I had a couple of things I 257 00:12:12,920 --> 00:12:15,600 Speaker 1: wanted just to talk about in that context. So I 258 00:12:15,600 --> 00:12:19,199 Speaker 1: think it's really important to know that when we refer 259 00:12:19,320 --> 00:12:22,280 Speaker 1: to a meal off or a more indulgent meal, it's 260 00:12:22,360 --> 00:12:27,440 Speaker 1: not psychological permission to grossly overeat. So what I do 261 00:12:27,640 --> 00:12:30,400 Speaker 1: notice with my clients who have these meals is that 262 00:12:30,480 --> 00:12:33,839 Speaker 1: they might go to a restaurant and order something heavy 263 00:12:33,840 --> 00:12:36,679 Speaker 1: and naturally have a few glasses of wine, but then 264 00:12:36,720 --> 00:12:40,320 Speaker 1: they'll also have the bread that comes before. They'll have 265 00:12:40,360 --> 00:12:43,439 Speaker 1: a three course meal, They'll have the hot chips on 266 00:12:43,440 --> 00:12:47,280 Speaker 1: a side. They'll also have a whole dessert, They'll have 267 00:12:47,280 --> 00:12:49,400 Speaker 1: several drinks. They may even go home and still have 268 00:12:49,520 --> 00:12:53,400 Speaker 1: their hot chocolate and dessert before bed. And it's almost 269 00:12:53,480 --> 00:12:57,080 Speaker 1: like there's a psychological permission given to just grossly overeat 270 00:12:57,120 --> 00:13:00,320 Speaker 1: because it's off. And I wanted to talk about that 271 00:13:00,480 --> 00:13:04,079 Speaker 1: is a concept that there's a difference between enjoying something indulgent, 272 00:13:04,559 --> 00:13:09,760 Speaker 1: that's hiring calories and grossly overeating. And grossly overeating is 273 00:13:09,960 --> 00:13:12,720 Speaker 1: not being mindful of whether you even want to have 274 00:13:12,760 --> 00:13:15,320 Speaker 1: something or not, whether you're hungry for it. It's basically 275 00:13:15,360 --> 00:13:19,120 Speaker 1: eating foods that you consider to be unhealthy or more 276 00:13:19,160 --> 00:13:22,480 Speaker 1: indulgent or higher in fat, and eating everything insight because 277 00:13:22,480 --> 00:13:23,440 Speaker 1: you're on a meal off. 278 00:13:24,000 --> 00:13:25,200 Speaker 2: And I've had to go through this. 279 00:13:25,240 --> 00:13:27,840 Speaker 1: Several times with my clients to say, a meal off 280 00:13:28,000 --> 00:13:31,360 Speaker 1: is not permission psychologically to eat everything. A meal off 281 00:13:31,440 --> 00:13:33,719 Speaker 1: is just acknowledging that it will be hiring calories. You 282 00:13:33,760 --> 00:13:35,680 Speaker 1: don't have to then go out of your way to 283 00:13:36,000 --> 00:13:38,559 Speaker 1: overeat as part of it. And then the other thing 284 00:13:38,559 --> 00:13:40,800 Speaker 1: that I wanted to talk about in that context was 285 00:13:40,960 --> 00:13:44,160 Speaker 1: banking calories because I've also had a situation in the 286 00:13:44,200 --> 00:13:47,080 Speaker 1: last few weeks where a client had sort of eaten 287 00:13:47,440 --> 00:13:50,240 Speaker 1: very little in the day and then she had this 288 00:13:50,280 --> 00:13:52,960 Speaker 1: sort of enormous amount of food in the evening and 289 00:13:53,000 --> 00:13:55,000 Speaker 1: she said to me, yeah, but I didn't I purposely 290 00:13:55,080 --> 00:13:56,800 Speaker 1: didn't eat a lot in the day because I knew 291 00:13:56,800 --> 00:13:59,920 Speaker 1: that I wanted to have more. And I said, I understand, 292 00:14:00,120 --> 00:14:03,520 Speaker 1: but that's just not how it works. You can't bank calories, 293 00:14:03,920 --> 00:14:06,680 Speaker 1: so it doesn't matter that you eat very little that day. 294 00:14:07,040 --> 00:14:08,959 Speaker 1: It doesn't mean you can spend that whole two thousand 295 00:14:09,040 --> 00:14:13,720 Speaker 1: calories in the nighttime, because again, that's really probably significant overeating, 296 00:14:14,160 --> 00:14:16,480 Speaker 1: and to me lean the best way to describe it 297 00:14:16,520 --> 00:14:20,000 Speaker 1: is psychological permission to eat versus actually listening to your 298 00:14:20,040 --> 00:14:23,560 Speaker 1: body and considering what you really feel like eating and 299 00:14:23,680 --> 00:14:26,480 Speaker 1: not overeating and stuffing food in and just being mindless 300 00:14:26,520 --> 00:14:27,400 Speaker 1: because you're off. 301 00:14:27,520 --> 00:14:28,600 Speaker 2: And that's really important. 302 00:14:28,640 --> 00:14:32,320 Speaker 1: I feel coming into Easter, where there are four significant 303 00:14:32,360 --> 00:14:34,920 Speaker 1: holiday days where there are more indulgent foods. I just 304 00:14:34,960 --> 00:14:37,080 Speaker 1: read an article to show that Australians would spend I 305 00:14:37,120 --> 00:14:39,640 Speaker 1: think it was two billion dollars on Easter eggs and 306 00:14:39,680 --> 00:14:44,040 Speaker 1: Hot Cross buns, and I certainly observe regularly around holiday periods. 307 00:14:44,120 --> 00:14:45,760 Speaker 1: My clients will go into it and they'll be like, 308 00:14:45,800 --> 00:14:48,480 Speaker 1: it's Easter and they'll have, you know, three Hot Cross 309 00:14:48,480 --> 00:14:51,520 Speaker 1: buns and two bunnies and just all that chocolate Easter eggs, 310 00:14:51,760 --> 00:14:53,920 Speaker 1: and they probably don't even enjoy or notice it that much, 311 00:14:53,960 --> 00:14:54,920 Speaker 1: but it's in their mind. 312 00:14:55,400 --> 00:14:56,040 Speaker 2: They're off. 313 00:14:56,520 --> 00:14:58,480 Speaker 1: So I think it's a good time to be talking 314 00:14:58,520 --> 00:15:01,920 Speaker 1: about that that it's not psychological permission to overeat. It's 315 00:15:01,960 --> 00:15:04,200 Speaker 1: more acknowledging that the food might be heavy, and you 316 00:15:04,240 --> 00:15:06,400 Speaker 1: might have a few extra glasses of wine or a 317 00:15:06,480 --> 00:15:08,760 Speaker 1: meal at a restaurant that is naturally hiring calories. You 318 00:15:08,800 --> 00:15:11,160 Speaker 1: don't then have to superload it with all the bread 319 00:15:11,200 --> 00:15:13,960 Speaker 1: and the fries and the dessert just because it's in 320 00:15:14,000 --> 00:15:14,960 Speaker 1: your head to meal. 321 00:15:14,760 --> 00:15:15,960 Speaker 4: Off a hundred percent. 322 00:15:16,000 --> 00:15:18,040 Speaker 3: There was certainly the concepts that we covered in our 323 00:15:18,040 --> 00:15:20,800 Speaker 3: recent webinar, Breaking the Diet Cycle, where I think for 324 00:15:20,840 --> 00:15:23,560 Speaker 3: so many women they've just been dieting for so long, 325 00:15:23,600 --> 00:15:26,520 Speaker 3: perhaps even an entire lifetime, where they're either on or 326 00:15:26,520 --> 00:15:28,560 Speaker 3: they're off. There they're on the diet, they're off the diart. 327 00:15:28,600 --> 00:15:30,800 Speaker 3: It's black or white. They're good or bad. They're you know, 328 00:15:30,840 --> 00:15:33,320 Speaker 3: they're completely on track or they're completely off track. There's 329 00:15:33,360 --> 00:15:35,360 Speaker 3: no it's sort of so black or white, there's no 330 00:15:35,520 --> 00:15:38,400 Speaker 3: in between. And I posted something to my Instagram, I 331 00:15:38,440 --> 00:15:39,760 Speaker 3: don't know, a couple of weeks ago now. It was 332 00:15:39,760 --> 00:15:42,040 Speaker 3: a quote, and it basically said, you don't need to 333 00:15:42,040 --> 00:15:44,160 Speaker 3: pay for another dit, you just need to learn to 334 00:15:44,200 --> 00:15:46,560 Speaker 3: eat well for life. And the amount of just DMS 335 00:15:46,600 --> 00:15:48,920 Speaker 3: and feedback I got on that in a positive way, 336 00:15:48,920 --> 00:15:51,960 Speaker 3: but basically women saying this is so difficult because I've 337 00:15:51,960 --> 00:15:54,480 Speaker 3: been doing it my entire life, Like how do I stop? 338 00:15:54,560 --> 00:15:56,840 Speaker 3: Like how do you not overindulge at something like Easter? 339 00:15:57,080 --> 00:15:58,800 Speaker 3: How do you get to the weekend and not want 340 00:15:59,240 --> 00:16:01,240 Speaker 3: all of the treats because you've been so good during 341 00:16:01,240 --> 00:16:03,800 Speaker 3: the week, You've been so regimented Monday to Friday, or 342 00:16:03,800 --> 00:16:06,120 Speaker 3: you just feel like you want to reward yourself because 343 00:16:06,360 --> 00:16:08,320 Speaker 3: you've managed the week, or whatever it might be. So 344 00:16:08,360 --> 00:16:10,400 Speaker 3: I think it really comes back to for a lot 345 00:16:10,400 --> 00:16:12,680 Speaker 3: of women that relationship with food as well. And if 346 00:16:12,720 --> 00:16:16,360 Speaker 3: you find that you're really struggling to stop overindulging in 347 00:16:16,480 --> 00:16:18,680 Speaker 3: or you're just eating to the point where you routinely 348 00:16:18,720 --> 00:16:21,920 Speaker 3: feel sick, or you routinely feel guilty after you eat, 349 00:16:22,240 --> 00:16:24,400 Speaker 3: I think it's very much time to see if you 350 00:16:24,400 --> 00:16:26,640 Speaker 3: can link in with an expert, such as a dietitian, 351 00:16:26,720 --> 00:16:30,480 Speaker 3: such as psychologists to basically just discuss your relationship with 352 00:16:30,600 --> 00:16:33,520 Speaker 3: food and why I guess you keep repeating the same 353 00:16:33,560 --> 00:16:34,720 Speaker 3: patterns of behaviors. 354 00:16:34,800 --> 00:16:35,960 Speaker 4: So I agree, Susie. 355 00:16:36,000 --> 00:16:37,800 Speaker 3: I don't mind if my clients have a bit more 356 00:16:37,960 --> 00:16:40,200 Speaker 3: on the weekend or it's especially occasion like a wedding 357 00:16:40,280 --> 00:16:41,960 Speaker 3: or a birthday. Of course, I'm happy to them to 358 00:16:41,960 --> 00:16:43,760 Speaker 3: have a bit of cake, but if they then, you know, 359 00:16:43,840 --> 00:16:47,120 Speaker 3: if they're doing it routinely, if they're overeating every weekend, 360 00:16:47,160 --> 00:16:49,800 Speaker 3: if they're constantly feeling sick or guilty after they eat, 361 00:16:50,000 --> 00:16:52,200 Speaker 3: and if it's not allowing them to achieve the goals 362 00:16:52,280 --> 00:16:54,640 Speaker 3: they want, that's when I would say that I probably 363 00:16:54,640 --> 00:16:57,800 Speaker 3: have an issue with it, more so than if randomly 364 00:16:57,800 --> 00:16:59,480 Speaker 3: a client wanted to bang some calories because I had 365 00:16:59,480 --> 00:17:02,360 Speaker 3: this beautiful, you know, seven course degus station that their 366 00:17:02,400 --> 00:17:02,880 Speaker 3: work was. 367 00:17:02,800 --> 00:17:04,200 Speaker 4: Paying for, or whatever it might be. 368 00:17:04,560 --> 00:17:05,840 Speaker 3: You know, I'm more than happy for them to do 369 00:17:05,880 --> 00:17:08,080 Speaker 3: something like that on the odd occasion, but it can't 370 00:17:08,119 --> 00:17:11,240 Speaker 3: be this routine thing where every single weekend they're overeating 371 00:17:11,359 --> 00:17:14,160 Speaker 3: just because you know, quote unquote is the weekend. 372 00:17:14,240 --> 00:17:16,800 Speaker 1: One hundred percent And so that's you know, what we 373 00:17:16,840 --> 00:17:19,640 Speaker 1: would really encourage you to do as we move into 374 00:17:19,680 --> 00:17:23,080 Speaker 1: the Easter weekend is really consider how you would like 375 00:17:23,160 --> 00:17:26,480 Speaker 1: to enjoy your Easter indulgence. Does that mean a beautiful, 376 00:17:26,480 --> 00:17:29,480 Speaker 1: fresh hot cross bun as a replacement for a meal 377 00:17:29,680 --> 00:17:32,800 Speaker 1: over the Easter days? Doesn't mean one sort of bunny 378 00:17:32,880 --> 00:17:35,320 Speaker 1: on Easter Sunday that you really savor, you know, what 379 00:17:35,480 --> 00:17:37,240 Speaker 1: is something that you get the most pleasure because I 380 00:17:37,280 --> 00:17:39,680 Speaker 1: guarantee you when you take that time to consider actually 381 00:17:39,680 --> 00:17:42,800 Speaker 1: what you enjoy, it's far different to just everything that's 382 00:17:42,800 --> 00:17:45,240 Speaker 1: on display. So yeah, really just take that time and 383 00:17:45,280 --> 00:17:46,840 Speaker 1: we'll come back to a question or at least chocolate 384 00:17:46,840 --> 00:17:48,960 Speaker 1: in a minute. But we found a new product, ed 385 00:17:49,240 --> 00:17:51,199 Speaker 1: and we love a new product at the supermarket and 386 00:17:51,240 --> 00:17:54,520 Speaker 1: this comes from Coals. And we've spoken about this range before, 387 00:17:54,560 --> 00:17:59,080 Speaker 1: which is the per Form Coals range, and you may 388 00:17:59,119 --> 00:18:02,080 Speaker 1: have seen in the fresh meal section they've got some 389 00:18:02,080 --> 00:18:04,160 Speaker 1: great pre made meal, some of my favorites out there. 390 00:18:04,200 --> 00:18:06,640 Speaker 1: I think they've also got what else soups? 391 00:18:06,920 --> 00:18:09,640 Speaker 3: Got soups as well, soups, pro made soups, pre madals, 392 00:18:09,960 --> 00:18:12,160 Speaker 3: and they've also got like a protein powder type range 393 00:18:12,160 --> 00:18:14,960 Speaker 3: as well, in that like health wellness kind of our aisle. 394 00:18:15,119 --> 00:18:17,840 Speaker 4: Yeah, yeah, but it's in the soup aisle. 395 00:18:18,160 --> 00:18:20,479 Speaker 1: Yeah, this tick of my fancy for a couple of reasons, 396 00:18:20,480 --> 00:18:22,480 Speaker 1: because it leads to something else that I also wanted 397 00:18:22,560 --> 00:18:25,120 Speaker 1: to sort of talk about it at some point. So 398 00:18:25,200 --> 00:18:28,840 Speaker 1: these are a new range of soups, but they're not 399 00:18:28,880 --> 00:18:32,640 Speaker 1: just any old soup. They're called a snack soup, and 400 00:18:32,840 --> 00:18:35,240 Speaker 1: they're coming in an under two hundred calories, which is 401 00:18:35,280 --> 00:18:38,960 Speaker 1: a really good reference point for what I would describe 402 00:18:38,960 --> 00:18:44,159 Speaker 1: as snack as and they're just incredibly clean nutritionally. 403 00:18:44,200 --> 00:18:45,119 Speaker 2: So they're retailing. 404 00:18:45,240 --> 00:18:48,440 Speaker 1: There's three different varieties retailing for three dollars fifty, which 405 00:18:48,520 --> 00:18:50,760 Speaker 1: is also a very nice snack price point two hundred 406 00:18:50,760 --> 00:18:52,320 Speaker 1: and twenty grams. This is what I'm looking at, is 407 00:18:52,320 --> 00:18:54,960 Speaker 1: the smoky chicken and chickpea stackpoop soup. So I will 408 00:18:54,960 --> 00:18:56,960 Speaker 1: say I haven't tried them yet, but when I take 409 00:18:56,960 --> 00:18:59,080 Speaker 1: a look at the nutritionals, they're pretty clean. Because I 410 00:18:59,200 --> 00:19:01,600 Speaker 1: recently had a client who loves copp of soup. Now, 411 00:19:01,760 --> 00:19:05,000 Speaker 1: don't judge me, but I myself also am quite partial 412 00:19:05,000 --> 00:19:06,600 Speaker 1: to a cup of soup. Now, I know that they're 413 00:19:06,760 --> 00:19:09,920 Speaker 1: very processed and a bit gross, but sometimes I just find, 414 00:19:10,040 --> 00:19:12,119 Speaker 1: you know, when I got onto them when I have 415 00:19:12,160 --> 00:19:14,920 Speaker 1: to have colonoscopies, and I just sometimes find that sort 416 00:19:14,920 --> 00:19:17,359 Speaker 1: of blend. I like the broccoli one, But when you 417 00:19:17,400 --> 00:19:19,639 Speaker 1: look at the calories, they're not always that low like. 418 00:19:19,640 --> 00:19:21,880 Speaker 1: They're certainly often over one hundred calories and a decent 419 00:19:21,920 --> 00:19:24,880 Speaker 1: amount of carp there's quite a range. So these new 420 00:19:24,920 --> 00:19:28,520 Speaker 1: soups from coals, which are actually proper soup, like real food, 421 00:19:28,600 --> 00:19:30,919 Speaker 1: not about a mix of a cup of soup. This 422 00:19:30,960 --> 00:19:33,760 Speaker 1: one's only one hundred and thirty one calories lean. It's 423 00:19:33,800 --> 00:19:36,280 Speaker 1: got ten grams of carbohydrate, which is really low, Like 424 00:19:36,320 --> 00:19:38,600 Speaker 1: that's less than the size of bread. Only two point 425 00:19:38,600 --> 00:19:41,720 Speaker 1: two grams of sugars like literally nothing, seven point seven 426 00:19:41,760 --> 00:19:44,800 Speaker 1: grams of five are enormous. Twelve grams of protein, and 427 00:19:44,840 --> 00:19:50,560 Speaker 1: the cleanest ingrediently is like water, tomato, chicken, chickpeas, like 428 00:19:50,680 --> 00:19:54,160 Speaker 1: clean as clean can be. Now, the reason I love 429 00:19:54,200 --> 00:19:58,359 Speaker 1: them is that I am so sick of people thinking 430 00:19:58,400 --> 00:20:01,919 Speaker 1: of snacks as packeted stuff all the time. So at 431 00:20:02,000 --> 00:20:04,880 Speaker 1: least four times a day I'll say to clients fresh 432 00:20:04,960 --> 00:20:07,159 Speaker 1: food first before the snacks, but they all reach for 433 00:20:07,200 --> 00:20:09,840 Speaker 1: the protein bar. Everyone loves a snack bar. Everyone loves 434 00:20:09,880 --> 00:20:11,920 Speaker 1: the cheese and crackers, you know, everyone loves a snack 435 00:20:11,920 --> 00:20:14,680 Speaker 1: in a packet, But really, you. 436 00:20:14,640 --> 00:20:16,200 Speaker 2: Know it's not it's food. 437 00:20:16,240 --> 00:20:19,920 Speaker 1: But of course, fresh stuff, cut out veggies, a beautiful 438 00:20:19,920 --> 00:20:23,720 Speaker 1: soup like this is much better for you nutritionally. So 439 00:20:23,800 --> 00:20:26,359 Speaker 1: to me, this fits a really great spot in my 440 00:20:26,400 --> 00:20:28,880 Speaker 1: client's diets because whenever, now i've got a client who's 441 00:20:28,880 --> 00:20:31,639 Speaker 1: about to go out for a meal and they know 442 00:20:31,680 --> 00:20:34,000 Speaker 1: they're probably not going to get enough vegetables, or they've 443 00:20:34,040 --> 00:20:38,240 Speaker 1: got that sort of terrible unsatisfied feeling all afternoon where 444 00:20:38,240 --> 00:20:40,720 Speaker 1: they're just picking on stuff. I'm going to say, just 445 00:20:40,760 --> 00:20:43,440 Speaker 1: have one of these snack soups. They're locale, they're high 446 00:20:43,480 --> 00:20:45,880 Speaker 1: in protein, they're rich in veggies. I think they probably 447 00:20:45,920 --> 00:20:48,600 Speaker 1: taste good. I think this range is very tasty, and 448 00:20:48,640 --> 00:20:51,760 Speaker 1: I'm just loving the macronutrient profile of them. So I 449 00:20:51,800 --> 00:20:55,520 Speaker 1: think for me to call a soup something nutritious as 450 00:20:55,560 --> 00:20:57,439 Speaker 1: a snack, I think it's great. Similar to you know, 451 00:20:57,480 --> 00:21:00,600 Speaker 1: I like those tuna and bean snap pop and stuff 452 00:21:00,600 --> 00:21:03,600 Speaker 1: they do too, because again, whole food based, and you'll 453 00:21:03,680 --> 00:21:05,919 Speaker 1: just be so much fuller when you eat something like 454 00:21:05,920 --> 00:21:08,120 Speaker 1: this compared to just a snack bar. Now, don't get 455 00:21:08,119 --> 00:21:10,160 Speaker 1: me wrong, I use snack bars, you know, when people 456 00:21:10,200 --> 00:21:12,199 Speaker 1: are traveling on the road, but it's certainly not my 457 00:21:12,320 --> 00:21:15,480 Speaker 1: first choice of a snack because they're never as satisfying 458 00:21:15,520 --> 00:21:17,720 Speaker 1: as sort of real whole food that you prepare, you know, 459 00:21:17,800 --> 00:21:20,399 Speaker 1: tunor on crackers with tomato or a soup. 460 00:21:20,240 --> 00:21:21,359 Speaker 2: Like this is fantastic. 461 00:21:21,480 --> 00:21:23,959 Speaker 1: So I hope they do well because the problem with 462 00:21:24,000 --> 00:21:25,760 Speaker 1: these kinds of products is they sort of launch and 463 00:21:25,760 --> 00:21:27,640 Speaker 1: if they don't sell well, they don't last very long 464 00:21:27,640 --> 00:21:30,520 Speaker 1: in supermarkets because the supermarkets are brutal with new products. 465 00:21:30,920 --> 00:21:33,240 Speaker 1: But to me, it really fills a gap for my clients, 466 00:21:33,240 --> 00:21:35,080 Speaker 1: and I'll certainly be recommending them. 467 00:21:35,160 --> 00:21:37,280 Speaker 4: I will say, Susie, it is a snack in a packet. 468 00:21:37,640 --> 00:21:38,479 Speaker 4: It's not a packet. 469 00:21:38,520 --> 00:21:40,800 Speaker 1: It's a pouch, isn't it pouch packet, same thing, But 470 00:21:40,800 --> 00:21:41,680 Speaker 1: it's not a cup of soup. 471 00:21:41,720 --> 00:21:42,320 Speaker 2: Though, no, it's not. 472 00:21:42,320 --> 00:21:42,800 Speaker 4: It's different. 473 00:21:42,800 --> 00:21:44,719 Speaker 3: It is not a pouch and just not a reference. 474 00:21:44,800 --> 00:21:46,880 Speaker 3: There are the calls performers like you mentioned. I can't 475 00:21:46,880 --> 00:21:48,440 Speaker 3: remember if you said the type. So this one was 476 00:21:48,480 --> 00:21:51,639 Speaker 3: a smoky chicken and chickpea snacks soup like we were talking about. 477 00:21:51,880 --> 00:21:53,679 Speaker 3: And I know that one of the first questions I 478 00:21:53,680 --> 00:21:54,960 Speaker 3: could just think of a client off the top of 479 00:21:54,960 --> 00:21:56,680 Speaker 3: my head. She's so lovely, and I know that she's 480 00:21:56,720 --> 00:21:58,520 Speaker 3: just trying to hauck her health in whatever way, and 481 00:21:58,560 --> 00:21:59,800 Speaker 3: she'll be like, can I just have tools? 482 00:22:00,200 --> 00:22:01,040 Speaker 4: This is to make a meal. 483 00:22:01,320 --> 00:22:03,320 Speaker 3: So I would agree with you I would say it's 484 00:22:03,320 --> 00:22:05,919 Speaker 3: a snack that's a lot tuly because I know her 485 00:22:05,960 --> 00:22:07,960 Speaker 3: brain would be like, it's really low calorie. It's twelve 486 00:22:08,000 --> 00:22:09,919 Speaker 3: grams of protein. If I just double that, I'll hit 487 00:22:09,960 --> 00:22:12,600 Speaker 3: my protein. My answer would be no, I wouldn't call 488 00:22:12,680 --> 00:22:15,679 Speaker 3: this having two l three of these a meal because 489 00:22:15,800 --> 00:22:19,240 Speaker 3: the sodium content is basically five hundred milligrams per serving. 490 00:22:19,359 --> 00:22:21,640 Speaker 3: It's huge for a very small snack. For one hundred 491 00:22:21,640 --> 00:22:24,719 Speaker 3: and thirty calories, five hundred milligrams of sodium is very high. 492 00:22:24,800 --> 00:22:26,760 Speaker 3: So I wouldn't be recommending more than one of these. 493 00:22:26,840 --> 00:22:29,760 Speaker 3: Surely you could build out a meal. It certainly doesn't 494 00:22:29,760 --> 00:22:32,200 Speaker 3: have enough veggies or salad in my opinion, to make 495 00:22:32,200 --> 00:22:32,960 Speaker 3: a balance meal. 496 00:22:33,119 --> 00:22:34,080 Speaker 4: But I do love that. 497 00:22:34,119 --> 00:22:36,000 Speaker 3: In terms of the snack space, I think if you're 498 00:22:36,040 --> 00:22:38,200 Speaker 3: having a hungry week, particularly if you're on period week, 499 00:22:38,400 --> 00:22:40,720 Speaker 3: this would be an awesome snack to have. You would 500 00:22:40,800 --> 00:22:42,440 Speaker 3: need to be near, you know, a microove or a 501 00:22:42,440 --> 00:22:44,240 Speaker 3: stove or something to heat it up. Obviously, I don't 502 00:22:44,280 --> 00:22:46,359 Speaker 3: think it'd be very nice cold, but I do I 503 00:22:46,400 --> 00:22:48,719 Speaker 3: agree with you, Susie. And from a price perspective, three 504 00:22:48,800 --> 00:22:51,040 Speaker 3: fifty it's it's far more affordable than a lot of 505 00:22:51,040 --> 00:22:53,560 Speaker 3: the different types of protein and energy bars on the market, 506 00:22:53,600 --> 00:22:56,000 Speaker 3: so it gets a massive thumbs up from me as well. 507 00:22:56,040 --> 00:22:58,720 Speaker 3: And it's also made from ninety percent Australian ingredients, which 508 00:22:58,760 --> 00:23:00,879 Speaker 3: you know we always love them. We support more of 509 00:23:00,960 --> 00:23:03,159 Speaker 3: the local farmers and growers and that sort of thing. 510 00:23:03,200 --> 00:23:04,920 Speaker 3: I think it's always a good thing to do as well. 511 00:23:05,480 --> 00:23:07,560 Speaker 1: So I haven't tried it yet, so we'd love to 512 00:23:07,600 --> 00:23:09,600 Speaker 1: hear if you give it a go, share on our 513 00:23:09,680 --> 00:23:11,520 Speaker 1: Nutrition Couch Instagram what you think of it. 514 00:23:11,560 --> 00:23:13,320 Speaker 2: But I'm really happy with that range. 515 00:23:13,359 --> 00:23:15,840 Speaker 1: I really always agree with the macro nutrient profile that 516 00:23:15,880 --> 00:23:17,720 Speaker 1: they come up with, So. 517 00:23:17,880 --> 00:23:20,040 Speaker 2: Yeah, have a lookout for them and let us know 518 00:23:20,040 --> 00:23:20,600 Speaker 2: if you try it. 519 00:23:21,080 --> 00:23:23,640 Speaker 3: Wonderful all right, And then to wrap us up today, Susie, 520 00:23:23,760 --> 00:23:27,320 Speaker 3: our listener question is on Easter Chuckler like, how could 521 00:23:27,320 --> 00:23:29,320 Speaker 3: we not the podcast just before Easter to talk about 522 00:23:29,359 --> 00:23:31,159 Speaker 3: how many Easter ets is a program? So how many 523 00:23:31,200 --> 00:23:34,240 Speaker 3: Easter eggs is too much? Is the listener question of 524 00:23:34,359 --> 00:23:36,320 Speaker 3: the week. How long is a piece of string? 525 00:23:36,400 --> 00:23:37,239 Speaker 4: Susie m key. 526 00:23:37,680 --> 00:23:39,600 Speaker 3: Again, I just think it comes back to that healthy 527 00:23:39,640 --> 00:23:42,040 Speaker 3: balance relationship with food. If you know you're someone that 528 00:23:42,119 --> 00:23:46,280 Speaker 3: struggles with overeating. Don't buy packets and hundreds of dollars 529 00:23:46,320 --> 00:23:48,960 Speaker 3: worth of Easter eggs, like I didn't buy any fertilli, 530 00:23:49,040 --> 00:23:50,080 Speaker 3: Like she's eight months old. 531 00:23:50,119 --> 00:23:52,360 Speaker 4: I don't give her chocolate. And for me, I bought. 532 00:23:52,160 --> 00:23:54,320 Speaker 3: One tiny, little bluey egg and then I'm going to 533 00:23:54,359 --> 00:23:56,000 Speaker 3: buy a little bunny. And I bought her a little 534 00:23:56,040 --> 00:23:58,159 Speaker 3: Easter book, like a coloring book. So I'm sort of 535 00:23:58,160 --> 00:24:00,199 Speaker 3: giving her little gifts without giving her an entire a 536 00:24:00,240 --> 00:24:02,720 Speaker 3: basket of chocolate. But I appreciate my children are a 537 00:24:02,760 --> 00:24:04,840 Speaker 3: lot younger than a lot of the listener's children. But 538 00:24:04,880 --> 00:24:07,040 Speaker 3: you can still give bigger kids more of a present 539 00:24:07,160 --> 00:24:10,080 Speaker 3: or a gift versus Easter chocolate. And same for yourself, 540 00:24:10,119 --> 00:24:13,320 Speaker 3: Like Easter chocolate cost a bomb when you compare it 541 00:24:13,359 --> 00:24:15,080 Speaker 3: to you know, the linch chocolate that I love that 542 00:24:15,119 --> 00:24:17,200 Speaker 3: I often get heart price, or even if you're a 543 00:24:17,200 --> 00:24:19,760 Speaker 3: Cabria lover, you can always get that thirty forty percent off. 544 00:24:19,840 --> 00:24:22,680 Speaker 3: So stick with the chocolate that you love. Don't over 545 00:24:22,840 --> 00:24:26,920 Speaker 3: buy Easter chocolate just because. And remember again, it's more 546 00:24:26,960 --> 00:24:29,080 Speaker 3: like one day. It's not a whole, Mom, it's not a. 547 00:24:29,040 --> 00:24:33,120 Speaker 4: Whole you know. We really just remember balance in mind. 548 00:24:33,160 --> 00:24:34,040 Speaker 4: So I don't think we can. 549 00:24:34,359 --> 00:24:37,280 Speaker 3: I can't really recommend a number, but I think aim 550 00:24:37,359 --> 00:24:39,600 Speaker 3: to eat your meals as balanced as possible, and of 551 00:24:39,640 --> 00:24:42,320 Speaker 3: course enjoy some chocolate over the long weekend. But I 552 00:24:42,359 --> 00:24:44,760 Speaker 3: don't think it's about a number or a limit or 553 00:24:44,800 --> 00:24:48,119 Speaker 3: a maximum amount. It's just around that general enjoyment with 554 00:24:48,200 --> 00:24:50,680 Speaker 3: food and not having any guilt or anything like that 555 00:24:50,720 --> 00:24:51,440 Speaker 3: after you eat. 556 00:24:51,480 --> 00:24:53,320 Speaker 4: What do you think you're gonna give allisons a number? 557 00:24:53,800 --> 00:24:57,680 Speaker 1: Well, I think a reference can be handy one hundred percent. 558 00:24:57,720 --> 00:25:00,919 Speaker 1: I agree that people buy way too much. I've just 559 00:25:00,920 --> 00:25:02,760 Speaker 1: just told you how much I just spit on Easter eggs, 560 00:25:02,840 --> 00:25:03,280 Speaker 1: but I've got a. 561 00:25:03,240 --> 00:25:04,080 Speaker 2: Lot of people to buy for. 562 00:25:04,840 --> 00:25:08,080 Speaker 1: I think the thing is that you've got to isolate 563 00:25:08,119 --> 00:25:10,480 Speaker 1: Easter to Easter. What happens is people have it around 564 00:25:10,520 --> 00:25:12,879 Speaker 1: for weeks afterwards, and insight, you got to get rid 565 00:25:12,880 --> 00:25:14,800 Speaker 1: of it. Like as soon as Easter of the day's over, 566 00:25:14,840 --> 00:25:17,199 Speaker 1: I pack my kid's chocolate away and I final they 567 00:25:17,200 --> 00:25:18,840 Speaker 1: forget about it, and I'll find it in the cupboard 568 00:25:18,840 --> 00:25:21,280 Speaker 1: months later, or as I've said before, on the potty 569 00:25:21,840 --> 00:25:23,720 Speaker 1: use it for baking and melt it down later and 570 00:25:23,720 --> 00:25:25,119 Speaker 1: you can do all sorts of things with it. So 571 00:25:25,160 --> 00:25:27,239 Speaker 1: you don't have to buy more ingredients because it's really 572 00:25:27,320 --> 00:25:30,200 Speaker 1: quite expensive chocolate now just as a reference, so I'll 573 00:25:30,240 --> 00:25:33,080 Speaker 1: give you actually how calorie density is. So I'm holding 574 00:25:33,080 --> 00:25:37,200 Speaker 1: on to our dairy milk Clinker bunny. It's not very big, 575 00:25:37,560 --> 00:25:40,280 Speaker 1: but it's one hundred and sixty grams now. In just 576 00:25:40,359 --> 00:25:44,400 Speaker 1: one hundred grams, it's got five hundred calories, it's got 577 00:25:44,440 --> 00:25:47,320 Speaker 1: thirty grams of fat, and it's got fifty eight grams 578 00:25:47,320 --> 00:25:50,640 Speaker 1: of sugar and that's only literally. 579 00:25:50,320 --> 00:25:51,160 Speaker 2: Half the bunny. 580 00:25:51,560 --> 00:25:56,760 Speaker 1: Now, I think that my reference would be roughly one 581 00:25:56,840 --> 00:25:59,560 Speaker 1: hundred gram bunnies, which I quite like. The Limp bunny 582 00:25:59,720 --> 00:26:01,800 Speaker 1: for that reason is a good thing to buy because 583 00:26:01,800 --> 00:26:05,080 Speaker 1: then you're sort of semi portion controlling yourself. So whether 584 00:26:05,160 --> 00:26:07,920 Speaker 1: you like my favorite, which is the Ferreros Share Buddies 585 00:26:08,640 --> 00:26:12,720 Speaker 1: or the lint or Cabri, I would be going or 586 00:26:12,800 --> 00:26:15,359 Speaker 1: darra Le's got a Fetue, I would be sticking to 587 00:26:15,480 --> 00:26:18,200 Speaker 1: hundred grand bunnies because I think that's a good reference. 588 00:26:18,280 --> 00:26:20,240 Speaker 1: And so if you're a chocolate person, you know, have 589 00:26:20,359 --> 00:26:22,400 Speaker 1: your bunny on Easter Sunday, get over it and keep 590 00:26:22,400 --> 00:26:24,880 Speaker 1: in mind it's about five hundred extra calories. I think 591 00:26:24,920 --> 00:26:27,640 Speaker 1: we run the risk when you're buying loads of those 592 00:26:27,640 --> 00:26:30,639 Speaker 1: little eggs and having them all around and allowing yourself 593 00:26:30,680 --> 00:26:32,879 Speaker 1: to mindlessly month. So I think for all the chocolate 594 00:26:32,960 --> 00:26:36,160 Speaker 1: lovers listening, get the kids chocolate out of sight, out 595 00:26:36,160 --> 00:26:38,840 Speaker 1: of sight, out of mind, enjoy something you love on 596 00:26:38,880 --> 00:26:41,440 Speaker 1: Easter Sunday or if you have, you got great self 597 00:26:41,440 --> 00:26:44,040 Speaker 1: control and you can have a larger portion and dish 598 00:26:44,080 --> 00:26:46,920 Speaker 1: it out over a period of time. But I think 599 00:26:46,960 --> 00:26:49,560 Speaker 1: buying one hundred grand bunnies rather than larger is a 600 00:26:49,560 --> 00:26:52,560 Speaker 1: really easy way to portion control it. I like the 601 00:26:52,800 --> 00:26:56,640 Speaker 1: we like one of those ones with the hazelner in them, 602 00:26:56,800 --> 00:26:58,200 Speaker 1: the Ferrero little. 603 00:26:58,920 --> 00:27:01,120 Speaker 3: Yeah, and then I can tooked last year the little 604 00:27:01,160 --> 00:27:03,280 Speaker 3: Aldi has those little ones, and I bought a bag 605 00:27:03,320 --> 00:27:05,200 Speaker 3: of them, and I went back last week and they're 606 00:27:05,200 --> 00:27:07,439 Speaker 3: all sold out already, and I was like, come on, guys, 607 00:27:07,840 --> 00:27:10,359 Speaker 3: so Aladi have these delicious little haze on our eggs. 608 00:27:10,400 --> 00:27:12,320 Speaker 3: They're really They're really small, they're great. You know, A 609 00:27:12,359 --> 00:27:14,640 Speaker 3: couple of them are delicious. But I could even find 610 00:27:14,680 --> 00:27:16,320 Speaker 3: them this year when I went back last week. 611 00:27:16,560 --> 00:27:19,080 Speaker 1: But two, like, if I have a drink at night, 612 00:27:19,119 --> 00:27:20,359 Speaker 1: one or two I have one or two of those 613 00:27:20,400 --> 00:27:22,400 Speaker 1: and that's the serve like it's they're quite high in college. 614 00:27:22,440 --> 00:27:25,000 Speaker 1: I think they're about seventy calories each, so yeah, it's 615 00:27:25,160 --> 00:27:27,880 Speaker 1: very easy to overeat the minis. So yeah, that would 616 00:27:27,920 --> 00:27:29,960 Speaker 1: be my recommendation if you chocolate lover, have it on 617 00:27:30,000 --> 00:27:31,960 Speaker 1: Easter Sunday, have your hot Cross bunds on the holiday 618 00:27:32,040 --> 00:27:33,760 Speaker 1: days and then get over it. You know it's not 619 00:27:33,840 --> 00:27:35,800 Speaker 1: having not but as soon as you over purchase an 620 00:27:35,800 --> 00:27:38,520 Speaker 1: overby and mindlessing munch, that's the problem. But just an 621 00:27:38,600 --> 00:27:42,560 Speaker 1: update on my Alna's because I've had all the podcast 622 00:27:42,680 --> 00:27:45,640 Speaker 1: listeners now Elena's, I've heard the official word they've been deleted, 623 00:27:46,359 --> 00:27:48,240 Speaker 1: that company's not making Chris Bread anymore. 624 00:27:48,280 --> 00:27:49,720 Speaker 2: I'm very upset. Who would know. 625 00:27:49,720 --> 00:27:51,359 Speaker 1: It's probably expensive to make I think because of the 626 00:27:51,440 --> 00:27:53,720 Speaker 1: raw ingredients those amazing Alena Chris Bread. 627 00:27:53,840 --> 00:27:55,520 Speaker 2: Very sad day in three and grocery. 628 00:27:56,040 --> 00:27:58,480 Speaker 1: But thank you to all the podcast listeners who have 629 00:27:58,640 --> 00:28:00,719 Speaker 1: been telling me where to five them, and I've been 630 00:28:00,760 --> 00:28:02,800 Speaker 1: going to those wolis and I've even had a podcast 631 00:28:02,840 --> 00:28:06,040 Speaker 1: sister who sent me some, So thank you very much 632 00:28:06,080 --> 00:28:07,919 Speaker 1: for your support. And Leanne tracked to hold it down 633 00:28:07,960 --> 00:28:09,800 Speaker 1: from in Brisbane, so I reckon I'm going to be 634 00:28:09,840 --> 00:28:13,560 Speaker 1: good till about maybe July, and then I have to 635 00:28:13,600 --> 00:28:16,159 Speaker 1: find a new cracker, so sure keep sending me if 636 00:28:16,160 --> 00:28:18,159 Speaker 1: you see any Alina's mixed seed. 637 00:28:18,640 --> 00:28:21,119 Speaker 3: The pink ones for reference if you're a visual person 638 00:28:21,240 --> 00:28:22,760 Speaker 3: like me, the pink labels as he likes. 639 00:28:23,280 --> 00:28:25,680 Speaker 1: But no, the harsh reality is they have been deleted, 640 00:28:25,720 --> 00:28:26,919 Speaker 1: and I don't know what I'm going to do. I 641 00:28:26,960 --> 00:28:29,120 Speaker 1: just think that now the Chris Bread I was misleading 642 00:28:29,119 --> 00:28:31,240 Speaker 1: in the supermarket, there's hardly any like what is there? 643 00:28:32,359 --> 00:28:34,359 Speaker 3: I did see a Chris Bread in Aldi the other day. 644 00:28:34,359 --> 00:28:35,880 Speaker 3: I have to take a little close to a little 645 00:28:35,880 --> 00:28:37,520 Speaker 3: close to look for you though. But yeah, nothing's ever 646 00:28:37,560 --> 00:28:38,959 Speaker 3: going to match your Elena's on board Now. 647 00:28:38,960 --> 00:28:41,480 Speaker 1: I have bought the Aldis. They're thinner. I haven't tried 648 00:28:41,520 --> 00:28:43,680 Speaker 1: them yet, so we'll keep you posted if they're as good. 649 00:28:44,600 --> 00:28:47,040 Speaker 1: All right, I'm all on that note that Happy Easter 650 00:28:47,280 --> 00:28:50,160 Speaker 1: everybody for the weekend. Keep exercising is the other tip 651 00:28:50,200 --> 00:28:51,880 Speaker 1: for us. You know, you can always enjoy more chocolate 652 00:28:51,880 --> 00:28:54,040 Speaker 1: if you keep the body moving. Please keep telling your 653 00:28:54,040 --> 00:28:56,320 Speaker 1: friends about us so we can continue to grow our 654 00:28:56,360 --> 00:28:58,960 Speaker 1: new webinars alive at the nutritioncouch dot com. Breaking the 655 00:28:58,960 --> 00:29:01,200 Speaker 1: diet cycle and eating the best sell and we will 656 00:29:01,200 --> 00:29:03,560 Speaker 1: see you for another episode next Wednesday morning. 657 00:29:03,640 --> 00:29:05,720 Speaker 2: Thanks for listening, catch guys next week.