1 00:00:00,760 --> 00:00:02,880 Speaker 1: Do you regularly factor in a meal off your eating 2 00:00:02,920 --> 00:00:06,120 Speaker 1: plan or maybe you give yourself the entire weekend off. 3 00:00:06,720 --> 00:00:09,400 Speaker 1: It's not uncommon to hear our clients talk about meals 4 00:00:09,440 --> 00:00:12,039 Speaker 1: off and cheat meals, and on today's episode of The 5 00:00:12,119 --> 00:00:15,040 Speaker 1: Nutrition Couch, Leanne and I share our thoughts on cheap 6 00:00:15,080 --> 00:00:17,800 Speaker 1: meals and what it really means when we say factor 7 00:00:17,800 --> 00:00:21,320 Speaker 1: in a meal off your nutrition program. Hi, I'm Susie 8 00:00:21,320 --> 00:00:24,119 Speaker 1: Burrow and I'm lean Would, and together we bring you 9 00:00:24,239 --> 00:00:26,640 Speaker 1: The Nutrition Couch, the weekly podcast that keeps you up 10 00:00:26,640 --> 00:00:28,159 Speaker 1: to date on everything you need to know in the 11 00:00:28,160 --> 00:00:31,480 Speaker 1: world of nutrition as well as cheap meals. Today, we're 12 00:00:31,480 --> 00:00:35,279 Speaker 1: going to deep dive into the growing research on creating 13 00:00:35,479 --> 00:00:39,320 Speaker 1: as a supplement to support women's health, especially through the perry. 14 00:00:39,159 --> 00:00:42,440 Speaker 2: And menopausal years. We found a great new snack soup 15 00:00:42,479 --> 00:00:43,320 Speaker 2: that we really like. 16 00:00:43,360 --> 00:00:46,400 Speaker 1: The sound off and our listener question is all about 17 00:00:46,440 --> 00:00:49,600 Speaker 1: Easter chocolate and how much is too much? 18 00:00:50,479 --> 00:00:51,120 Speaker 2: So Leanne. 19 00:00:51,240 --> 00:00:54,600 Speaker 1: You know, as dietitians credit to practicing dietitians, it's one 20 00:00:54,680 --> 00:00:57,640 Speaker 1: of our requirements for our profession to keep up to 21 00:00:57,720 --> 00:01:00,200 Speaker 1: date in what we describe as evidence based practice. So 22 00:01:00,720 --> 00:01:03,640 Speaker 1: frequently we're coming across pieces of research. I know myself. 23 00:01:03,680 --> 00:01:05,880 Speaker 1: I subscribe to a lot of the journals and get 24 00:01:05,959 --> 00:01:09,640 Speaker 1: daily updates on what's new and nutrition research, and there's 25 00:01:09,680 --> 00:01:13,240 Speaker 1: also been quite a lot of new stuff coming out 26 00:01:13,240 --> 00:01:17,120 Speaker 1: on menopause and perimenopause and optimizing body composition and nutrition 27 00:01:17,200 --> 00:01:19,800 Speaker 1: because there's a couple of big influencers in the States 28 00:01:19,800 --> 00:01:21,720 Speaker 1: doing a lot of work in this area and recently 29 00:01:21,720 --> 00:01:24,120 Speaker 1: published books. So it's kind of getting a bit of 30 00:01:25,000 --> 00:01:27,480 Speaker 1: momentum behind it, which is fantastic because we're really looking 31 00:01:27,480 --> 00:01:29,399 Speaker 1: at how do we optimize women's heell through their sort 32 00:01:29,400 --> 00:01:32,520 Speaker 1: of forties, fifties and beyond. Now, something that we had 33 00:01:32,560 --> 00:01:35,960 Speaker 1: been very aware of is the growing interest in creating 34 00:01:36,840 --> 00:01:40,800 Speaker 1: as a supplement to support these pery through the pery years. 35 00:01:41,440 --> 00:01:43,080 Speaker 1: And it came up again this week when a good 36 00:01:43,080 --> 00:01:45,600 Speaker 1: friend of mine had said to me that she takes 37 00:01:45,760 --> 00:01:49,480 Speaker 1: creating every day, and she sort of anecdotally said, I 38 00:01:49,600 --> 00:01:52,400 Speaker 1: just it makes such a difference to my mental clarity, 39 00:01:52,440 --> 00:01:54,360 Speaker 1: and I thought I thought it was time we revisited it. 40 00:01:54,360 --> 00:01:57,400 Speaker 1: I think we have previously discussed it on the podcast, 41 00:01:57,960 --> 00:01:59,480 Speaker 1: but I thought it sort of time for a bit 42 00:01:59,520 --> 00:02:02,480 Speaker 1: of a research update because I know myself, I'm thinking 43 00:02:02,520 --> 00:02:04,520 Speaker 1: of even taking it. It was a supplement that I used 44 00:02:04,520 --> 00:02:07,800 Speaker 1: as a sports dietitian frequently with sprint athletes and those 45 00:02:07,840 --> 00:02:10,520 Speaker 1: wanting to gain lean muscle tissue. But really this is 46 00:02:10,639 --> 00:02:15,400 Speaker 1: about using it as a well being and optimizing health 47 00:02:15,600 --> 00:02:18,840 Speaker 1: addition to our diet, rather than an athletic performance supplement, 48 00:02:18,880 --> 00:02:19,240 Speaker 1: isn't it. 49 00:02:19,760 --> 00:02:22,080 Speaker 3: Yeah, because we know know that there's some great research 50 00:02:22,160 --> 00:02:25,440 Speaker 3: that supports creatine, like you said, from a muscle gaining perspective, 51 00:02:25,480 --> 00:02:26,840 Speaker 3: and certainly I've used it for a lot of my 52 00:02:26,960 --> 00:02:30,360 Speaker 3: ladies whose goals are you know, improving their strength, maybe 53 00:02:30,360 --> 00:02:33,320 Speaker 3: scorting one hundred kilos, being you know, the best dadlift 54 00:02:33,320 --> 00:02:35,560 Speaker 3: they've ever done, that sort of thing, will actually supplement 55 00:02:35,600 --> 00:02:38,160 Speaker 3: with creatine. And we do know that based on your diet, 56 00:02:38,400 --> 00:02:40,600 Speaker 3: a lot of women in particular can be quite low 57 00:02:40,639 --> 00:02:43,360 Speaker 3: in creating, particularly if you're big and or vegetarian. So, 58 00:02:43,800 --> 00:02:47,240 Speaker 3: in the most basic terms, creatine is essentially just a minoesid. 59 00:02:47,280 --> 00:02:49,640 Speaker 3: It's a natural, you know, compound made in your body, 60 00:02:49,680 --> 00:02:52,000 Speaker 3: and it's stored in your muscles, also in your brain, 61 00:02:52,040 --> 00:02:54,920 Speaker 3: and also in your gut. Now, creatine is required for 62 00:02:54,960 --> 00:02:58,240 Speaker 3: the bodies like fast, high paced kind of energy when 63 00:02:58,240 --> 00:03:01,239 Speaker 3: you're doing demanding type activity, the body needs a little 64 00:03:01,280 --> 00:03:04,680 Speaker 3: bit more creatine, So it's a naturally occurring compound in 65 00:03:04,720 --> 00:03:07,840 Speaker 3: your body, and your body actually produces creatine about a 66 00:03:07,919 --> 00:03:10,680 Speaker 3: grammar day in your liver after you eat protein. So 67 00:03:10,680 --> 00:03:12,840 Speaker 3: if you're not eating enough protein, you're very likely not 68 00:03:12,880 --> 00:03:15,320 Speaker 3: to get enough creatine in your diet. And if you 69 00:03:15,360 --> 00:03:17,800 Speaker 3: are somebody who is vegan or vegetarian, you probably have 70 00:03:17,880 --> 00:03:21,120 Speaker 3: lower levels of creatine as well, because creatine is mostly 71 00:03:21,160 --> 00:03:24,080 Speaker 3: found through animal based protein and fish as well, and 72 00:03:24,120 --> 00:03:27,960 Speaker 3: there is quite a large variation amongst individuals depending on 73 00:03:28,000 --> 00:03:30,720 Speaker 3: what their creatine levels are. This is due very much 74 00:03:30,760 --> 00:03:33,920 Speaker 3: in terms of gender, age, and like I mentioned, dietary habits. 75 00:03:33,919 --> 00:03:36,000 Speaker 3: People who are plant based and to have far lower 76 00:03:36,080 --> 00:03:38,480 Speaker 3: levels of creatine, which is why you will see a 77 00:03:38,520 --> 00:03:40,800 Speaker 3: lot of the you know, vegan based body lifters and 78 00:03:40,840 --> 00:03:44,640 Speaker 3: power lifters taking something like protein powder bcas and creatine 79 00:03:44,680 --> 00:03:48,240 Speaker 3: as well. So when it comes to the research around 80 00:03:48,400 --> 00:03:50,680 Speaker 3: women's health, like we know, we do know what it 81 00:03:50,760 --> 00:03:54,280 Speaker 3: is very effective for performance and strength and muscle gain, 82 00:03:54,520 --> 00:03:58,000 Speaker 3: particularly for those exercises where you're doing those brief, high 83 00:03:58,080 --> 00:04:01,720 Speaker 3: intensity periods of exercise. You're doing sprinting or you're playing 84 00:04:01,760 --> 00:04:03,920 Speaker 3: a racket sport like tennis or squash where you have 85 00:04:04,040 --> 00:04:06,760 Speaker 3: those really intense periods of sprinting and then you might 86 00:04:06,760 --> 00:04:09,640 Speaker 3: stop again. Soccer is another good example. Creatine can be 87 00:04:09,680 --> 00:04:11,960 Speaker 3: really effective in those types of sports where you have 88 00:04:11,960 --> 00:04:15,080 Speaker 3: those big, high bursts of high intensity energy. But when 89 00:04:15,120 --> 00:04:17,440 Speaker 3: it comes to women's health, you're right, there's a lot 90 00:04:17,440 --> 00:04:21,800 Speaker 3: of I guess, new talk online about this supplement. Now, Unfortunately, 91 00:04:22,000 --> 00:04:26,440 Speaker 3: like most research, it's very understudied, particularly for females. The 92 00:04:26,480 --> 00:04:29,839 Speaker 3: bulk of the research done on creatine is with males, 93 00:04:29,960 --> 00:04:31,880 Speaker 3: and it's with sports, and it's to do with you know, 94 00:04:31,960 --> 00:04:35,200 Speaker 3: muscle gain essentially, but it's particularly done on males. So 95 00:04:35,560 --> 00:04:39,320 Speaker 3: we do know that sports tutition research overall is heavily 96 00:04:39,400 --> 00:04:42,479 Speaker 3: understudied when it comes to females, and unfortunately, creatine is 97 00:04:42,520 --> 00:04:45,160 Speaker 3: no different, particularly when you actually take creatine out of 98 00:04:45,200 --> 00:04:47,359 Speaker 3: the sports tutition world and put it into more just 99 00:04:47,400 --> 00:04:50,040 Speaker 3: the health and well being a world. But what we 100 00:04:50,080 --> 00:04:53,400 Speaker 3: do know is that females in particular exhibit about seventy 101 00:04:53,440 --> 00:04:57,440 Speaker 3: to eighty percent lower dgenous creatine stores compared to our 102 00:04:57,440 --> 00:05:01,200 Speaker 3: male counterparts. So this is an issue, I guess for 103 00:05:01,440 --> 00:05:03,640 Speaker 3: a lot of women because we do know that creatine 104 00:05:03,640 --> 00:05:06,280 Speaker 3: not only supports things like lean muscle mass and that 105 00:05:06,360 --> 00:05:09,479 Speaker 3: extra high intensity type energy, but there is a little 106 00:05:09,480 --> 00:05:11,760 Speaker 3: bit of research that it also helps with things like 107 00:05:11,839 --> 00:05:15,480 Speaker 3: body composition, mood, also our brain how they gut health 108 00:05:15,520 --> 00:05:19,200 Speaker 3: as well. So it's a really interesting nutrient, I guess 109 00:05:19,200 --> 00:05:21,159 Speaker 3: we can call it, and a really interesting thing to 110 00:05:21,240 --> 00:05:23,720 Speaker 3: consider supplementing as well. And there has been a lot 111 00:05:23,720 --> 00:05:25,760 Speaker 3: of talk, like you mentioned among that kind of pre 112 00:05:25,920 --> 00:05:30,159 Speaker 3: imposed menopausal female because we do know that some of 113 00:05:30,160 --> 00:05:33,560 Speaker 3: the newer research coming out shows that in perimenopause it 114 00:05:33,600 --> 00:05:37,480 Speaker 3: can be effective for improving strength and exercise performance, and 115 00:05:37,520 --> 00:05:40,360 Speaker 3: then in post menopause, some of the research is supporting 116 00:05:40,400 --> 00:05:43,599 Speaker 3: the benefits that it actually helps support skeletal muscle mass 117 00:05:43,640 --> 00:05:47,360 Speaker 3: and function as well, particularly consuming higher amounts of creatine 118 00:05:47,360 --> 00:05:49,440 Speaker 3: as well. So it's not just eating enough through your diet, 119 00:05:49,600 --> 00:05:53,280 Speaker 3: it's actually supplementing with higher amounts of creatine. Because don't forget, 120 00:05:53,360 --> 00:05:56,240 Speaker 3: although protein is good, the more protein we eat, the 121 00:05:56,320 --> 00:05:58,400 Speaker 3: higher calorie load we get in. So it's kind of 122 00:05:58,400 --> 00:06:00,960 Speaker 3: that catch twenty two where we want more protein, we 123 00:06:01,000 --> 00:06:04,039 Speaker 3: want more creating, particularly in that pre and post mental pools. 124 00:06:04,080 --> 00:06:06,240 Speaker 3: All time of our life. But the more we have, 125 00:06:06,360 --> 00:06:08,640 Speaker 3: the more calories we take in, and sometimes that can 126 00:06:08,640 --> 00:06:11,839 Speaker 3: offset the body recomposition or the fat loss goals that 127 00:06:11,839 --> 00:06:14,600 Speaker 3: we're actually aiming towards as well. So some of the 128 00:06:14,640 --> 00:06:18,160 Speaker 3: pre clinical research and the clinical evidence to date has 129 00:06:18,160 --> 00:06:21,799 Speaker 3: shown some really positive effects on creatine supplementation and mood 130 00:06:21,880 --> 00:06:25,080 Speaker 3: and cognition as well. And this is really interesting, Susie. 131 00:06:25,160 --> 00:06:27,359 Speaker 3: I can think of a number of clients that I 132 00:06:27,400 --> 00:06:29,720 Speaker 3: have at the moment that would really benefit from you know, 133 00:06:29,880 --> 00:06:33,039 Speaker 3: myself included mood and cognitive benefits as well, and I 134 00:06:33,120 --> 00:06:36,200 Speaker 3: think the link between creatine supplement really comes back to 135 00:06:36,240 --> 00:06:40,120 Speaker 3: this restoring brain energy levels and homeostasis. So it's a 136 00:06:40,279 --> 00:06:43,000 Speaker 3: very watch this space when it comes to brain house 137 00:06:43,080 --> 00:06:45,480 Speaker 3: and mood and cognition. But I do think we're starting 138 00:06:45,520 --> 00:06:48,440 Speaker 3: to see more and more evidence here and creating supplements 139 00:06:48,560 --> 00:06:52,120 Speaker 3: is fairly quote unquote safe, I guess to use because 140 00:06:52,120 --> 00:06:54,560 Speaker 3: it is more of that naturally occur and compound found 141 00:06:54,600 --> 00:06:57,479 Speaker 3: in foods. Obviously, supplements form is very different to what 142 00:06:57,480 --> 00:06:59,679 Speaker 3: you would find naturally in foods. And we would always 143 00:06:59,760 --> 00:07:02,680 Speaker 3: encour courage our listeners to go and touch base with 144 00:07:02,720 --> 00:07:05,680 Speaker 3: their own sports dietician or dietitian or even doctor to 145 00:07:05,720 --> 00:07:08,200 Speaker 3: have a discussion if they are thinking about taking creatine. 146 00:07:08,200 --> 00:07:11,560 Speaker 3: But where I find it really interesting, Susie is potentially 147 00:07:11,600 --> 00:07:14,960 Speaker 3: in this postpart and period for many women, because some 148 00:07:15,040 --> 00:07:19,200 Speaker 3: of the research is really pointing towards supporting that creatine supplementation, 149 00:07:19,400 --> 00:07:22,760 Speaker 3: supporting a pro energetic environment in the brain. And I 150 00:07:22,800 --> 00:07:25,200 Speaker 3: think if we can give our POSTPARTU moms just that 151 00:07:25,360 --> 00:07:27,960 Speaker 3: little bit more of an energy boost, I really do 152 00:07:28,000 --> 00:07:30,120 Speaker 3: think that's something that if we could get the funding, 153 00:07:30,160 --> 00:07:31,960 Speaker 3: if we could do a bit of research in this area, 154 00:07:32,000 --> 00:07:35,000 Speaker 3: it could just be absolutely game changing in that postpart 155 00:07:35,040 --> 00:07:37,840 Speaker 3: and period for many women. So I guess what the 156 00:07:37,880 --> 00:07:41,520 Speaker 3: research is pointing towards. Is it really focusing and helping 157 00:07:41,520 --> 00:07:45,120 Speaker 3: out with things like performance, body composition, mood, and also, 158 00:07:45,280 --> 00:07:48,560 Speaker 3: like we mentioned energy levels, but we just don't exactly 159 00:07:48,640 --> 00:07:52,280 Speaker 3: know enough like how much, how often is it a 160 00:07:52,280 --> 00:07:54,240 Speaker 3: long term supplement, is it a loading dose or is 161 00:07:54,280 --> 00:07:57,080 Speaker 3: it more of a maintenance, you know, a routine daily 162 00:07:57,120 --> 00:07:59,320 Speaker 3: dose that we should be recommending for our female So 163 00:07:59,320 --> 00:08:01,440 Speaker 3: I think it's a the really interesting space and I 164 00:08:01,480 --> 00:08:04,200 Speaker 3: would absolutely love to see more research in this area 165 00:08:04,640 --> 00:08:06,720 Speaker 3: over the coming months. But it's something I must say 166 00:08:06,720 --> 00:08:09,080 Speaker 3: that I'm not really using with my clients at the moment, 167 00:08:09,240 --> 00:08:11,640 Speaker 3: but I certainly do think in the next one to 168 00:08:11,720 --> 00:08:15,120 Speaker 3: two three years it's probably something I will be routinely 169 00:08:15,200 --> 00:08:17,440 Speaker 3: recommending for my ladies. What about you, Do you use 170 00:08:17,480 --> 00:08:19,080 Speaker 3: it routinely in your practice? 171 00:08:19,320 --> 00:08:21,679 Speaker 1: I don't now because I don't do any real sports 172 00:08:21,800 --> 00:08:24,880 Speaker 1: nutrition work, but it's certainly something I'm very interested in 173 00:08:25,120 --> 00:08:29,560 Speaker 1: because I think anything that optimizes particularly cognitive and that 174 00:08:29,640 --> 00:08:32,280 Speaker 1: brain fog that you get when you're quite fatigued or 175 00:08:32,320 --> 00:08:35,720 Speaker 1: even you know, attributing it to hormonial changes. But also 176 00:08:35,760 --> 00:08:39,320 Speaker 1: as we've discussed optimizing body composition and maximizing work in 177 00:08:39,360 --> 00:08:41,559 Speaker 1: the gym, for example, which we know is so important 178 00:08:41,600 --> 00:08:44,200 Speaker 1: for women as they move through their forties and fifties. 179 00:08:44,679 --> 00:08:47,160 Speaker 1: But what I would also encourage our listeners to do 180 00:08:47,480 --> 00:08:49,920 Speaker 1: is that when I'm talking to clients or even just 181 00:08:50,000 --> 00:08:52,959 Speaker 1: general questions that come up online, I have a lot 182 00:08:52,960 --> 00:08:55,280 Speaker 1: of people who are talking about taking supplements, you know, 183 00:08:55,480 --> 00:08:58,240 Speaker 1: and they'll describe what they're buying or taking, and in 184 00:08:58,240 --> 00:09:01,120 Speaker 1: more cases than not, the AIRN I find the supplements 185 00:09:01,240 --> 00:09:03,600 Speaker 1: are not evidence based. They're more sort of things like 186 00:09:03,679 --> 00:09:06,560 Speaker 1: B group vitamins or very basic supplements that people are 187 00:09:06,600 --> 00:09:09,280 Speaker 1: paying quite a lot of money for and probably not 188 00:09:09,400 --> 00:09:11,679 Speaker 1: doing that much. So I would encourage women if you're 189 00:09:11,720 --> 00:09:15,720 Speaker 1: looking for some of those optimizing body composition, optimizing performance, 190 00:09:15,760 --> 00:09:17,920 Speaker 1: you know, make sure you're using supplements that have an 191 00:09:17,960 --> 00:09:20,360 Speaker 1: evidence based to them and have been formulated for women, 192 00:09:20,800 --> 00:09:22,880 Speaker 1: because I think that we will again, you know, there's 193 00:09:22,920 --> 00:09:25,599 Speaker 1: a lot of influencers who are now making wellness supplements, 194 00:09:26,120 --> 00:09:29,640 Speaker 1: powders and beauty supplements that you can find across the 195 00:09:29,640 --> 00:09:32,480 Speaker 1: board because it sounds so appealing to just be able 196 00:09:32,520 --> 00:09:34,320 Speaker 1: to mix something in water and drink it and it's 197 00:09:34,360 --> 00:09:36,360 Speaker 1: good for your skin or good for your sleep or 198 00:09:36,880 --> 00:09:39,000 Speaker 1: But I think what we'll see is that there's a 199 00:09:39,040 --> 00:09:43,240 Speaker 1: difference between influencers who are basically models, you know, selling 200 00:09:43,280 --> 00:09:45,560 Speaker 1: stuff that is safe to take but probably really not 201 00:09:45,640 --> 00:09:49,680 Speaker 1: doing that much, and a scientifically formulated mix by a 202 00:09:49,720 --> 00:09:53,280 Speaker 1: dietitian or a scientist where has an evidence based to it. 203 00:09:53,320 --> 00:09:55,560 Speaker 1: So I would encourage you to really check that because 204 00:09:55,600 --> 00:09:58,360 Speaker 1: whenever I see some of these wellness powders, they've often 205 00:09:58,400 --> 00:10:00,680 Speaker 1: got the most basic ingredients in them, and you're really 206 00:10:00,679 --> 00:10:02,320 Speaker 1: paying for not much at all, but because it's got 207 00:10:02,360 --> 00:10:04,920 Speaker 1: beauty or wellness or sleep. We all think it's fantastic. 208 00:10:05,160 --> 00:10:08,240 Speaker 1: So I think we will continue to see more scientifically 209 00:10:08,280 --> 00:10:12,160 Speaker 1: formulated supplements that target these areas but actually have an 210 00:10:12,160 --> 00:10:14,120 Speaker 1: evidence base to them. So before you run out and 211 00:10:14,160 --> 00:10:15,840 Speaker 1: buy any of that kind of product, it'd be very 212 00:10:15,880 --> 00:10:17,800 Speaker 1: much checking that you're not just paying a whole lot 213 00:10:17,840 --> 00:10:19,599 Speaker 1: of money for vitamin C and vitamin B which you 214 00:10:19,600 --> 00:10:21,679 Speaker 1: could easily get from an orange and a keyway fruit 215 00:10:21,720 --> 00:10:24,840 Speaker 1: and number some whole grain bread. All right, Well, something 216 00:10:24,880 --> 00:10:29,280 Speaker 1: I wanted to talk about today was the idea of 217 00:10:29,600 --> 00:10:33,280 Speaker 1: cheat meals, but also I guess the concept of banking calories, 218 00:10:33,400 --> 00:10:36,760 Speaker 1: and I'm not quite sure if we've specifically looked at 219 00:10:36,800 --> 00:10:39,120 Speaker 1: banking calories as a concept before, but I know it. 220 00:10:39,200 --> 00:10:44,680 Speaker 1: Sometimes we have spoken about cheat tight meals. So usually 221 00:10:45,040 --> 00:10:48,520 Speaker 1: what we would describe working with clients is we design 222 00:10:48,640 --> 00:10:51,640 Speaker 1: meal plans that sort of factor in more indulgent eating, 223 00:10:51,679 --> 00:10:54,320 Speaker 1: because as we know, whether it's you know, eating at 224 00:10:54,320 --> 00:10:56,559 Speaker 1: a restaurant where you're getting a lot more calories, or 225 00:10:56,559 --> 00:10:59,360 Speaker 1: you're going for a celebration where there's cake, or it's 226 00:10:59,400 --> 00:11:00,920 Speaker 1: coming up to eat through and there's going to be 227 00:11:00,960 --> 00:11:04,560 Speaker 1: some more indulgent food. You know, all those things mean 228 00:11:04,600 --> 00:11:07,000 Speaker 1: that at certain times we will consume far more calories 229 00:11:07,040 --> 00:11:09,839 Speaker 1: than we need, and there's nothing wrong with that as 230 00:11:09,840 --> 00:11:11,760 Speaker 1: long as you then learn to buffer it and there'll 231 00:11:11,760 --> 00:11:13,760 Speaker 1: be times when you don't need as many calories. So 232 00:11:14,160 --> 00:11:16,880 Speaker 1: what I'll often say to clients is, you know, as 233 00:11:16,920 --> 00:11:18,800 Speaker 1: part of the meal plan, you know, a meal or 234 00:11:18,800 --> 00:11:20,920 Speaker 1: two each week that may be heavier. You don't need 235 00:11:20,920 --> 00:11:23,520 Speaker 1: to worry about it. And I'll have clients you'll then say, 236 00:11:23,960 --> 00:11:25,600 Speaker 1: you know, do I need to eat less on that 237 00:11:25,760 --> 00:11:27,360 Speaker 1: day because I am going to have more? 238 00:11:27,400 --> 00:11:28,560 Speaker 2: And I'll say absolutely not. 239 00:11:29,200 --> 00:11:32,880 Speaker 1: What we want to work on is regulating that so 240 00:11:32,920 --> 00:11:35,920 Speaker 1: if you have had a more indulgent meal, heavier meal, 241 00:11:36,040 --> 00:11:38,800 Speaker 1: or several glasses of wine plus the heavy meal, that 242 00:11:38,880 --> 00:11:41,080 Speaker 1: you really wait until you're hungry to eat again, and 243 00:11:41,080 --> 00:11:43,640 Speaker 1: you don't get into that restrictive diet cycle, which of 244 00:11:43,640 --> 00:11:46,600 Speaker 1: course we've recently talked about on our webinar Breaking the 245 00:11:46,640 --> 00:11:49,280 Speaker 1: Diet Cycle, which you can find at the nutritioncouch dot com. 246 00:11:49,320 --> 00:11:51,679 Speaker 1: So we're really trying to teach our clients that it's 247 00:11:51,720 --> 00:11:54,680 Speaker 1: completely normal to overeat at times as long as you 248 00:11:54,720 --> 00:11:56,680 Speaker 1: buffer it and learn to not do it every single 249 00:11:56,720 --> 00:12:00,400 Speaker 1: meal and learn the real appetite cues. Long time, I 250 00:12:00,480 --> 00:12:02,480 Speaker 1: noticed with clients, you know, when they perhaps would have 251 00:12:02,520 --> 00:12:04,720 Speaker 1: had a meal off and gone and eaten, you know, 252 00:12:04,880 --> 00:12:08,240 Speaker 1: far more than they need because they're allowed to. Over time, 253 00:12:08,320 --> 00:12:10,480 Speaker 1: they learned it to taste food and enjoy it without 254 00:12:10,520 --> 00:12:12,880 Speaker 1: completely overeating. So I had a couple of things I 255 00:12:12,880 --> 00:12:15,560 Speaker 1: wanted just to talk about in that context. So I 256 00:12:15,600 --> 00:12:19,200 Speaker 1: think it's really important to know that when we refer 257 00:12:19,280 --> 00:12:22,240 Speaker 1: to a meal off or a more indulgent meal, it's 258 00:12:22,320 --> 00:12:27,400 Speaker 1: not psychological permission to grossly overeat. So what I do 259 00:12:27,600 --> 00:12:30,400 Speaker 1: notice with my clients who have these meals is that 260 00:12:30,440 --> 00:12:33,800 Speaker 1: they might go to a restaurant and order something heavy 261 00:12:33,840 --> 00:12:36,640 Speaker 1: and naturally have a few glasses of wine, but then 262 00:12:36,679 --> 00:12:40,320 Speaker 1: they'll also have the bread that comes before. They'll have 263 00:12:40,360 --> 00:12:43,400 Speaker 1: a three course meal, They'll have the hot chips on 264 00:12:43,440 --> 00:12:47,240 Speaker 1: a side. They'll also have a whole dessert, They'll have 265 00:12:47,280 --> 00:12:49,400 Speaker 1: several drinks. They may even go home and still have 266 00:12:49,480 --> 00:12:53,360 Speaker 1: their hot chocolate and dessert before bed. And it's almost 267 00:12:53,440 --> 00:12:57,080 Speaker 1: like there's a psychological permission given to just grossly overeat 268 00:12:57,080 --> 00:13:00,320 Speaker 1: because it's off. And I wanted to talk about that 269 00:13:00,480 --> 00:13:04,079 Speaker 1: is a concept that there's a difference between enjoying something indulgent, 270 00:13:04,520 --> 00:13:09,720 Speaker 1: that's hiring calories and grossly overeating. And grossly overeating is 271 00:13:09,920 --> 00:13:12,679 Speaker 1: not being mindful of whether you even want to have 272 00:13:12,720 --> 00:13:15,280 Speaker 1: something or not, whether you're hungry for it. It's basically 273 00:13:15,320 --> 00:13:19,079 Speaker 1: eating foods that you consider to be unhealthy or more 274 00:13:19,120 --> 00:13:22,440 Speaker 1: indulgent or higher in fat, and eating everything insight because 275 00:13:22,440 --> 00:13:24,839 Speaker 1: you're on a meal off. And I've had to go 276 00:13:24,880 --> 00:13:27,160 Speaker 1: through this several times with my clients to say, a 277 00:13:27,240 --> 00:13:30,800 Speaker 1: meal off is not permission psychologically to eat everything. A 278 00:13:30,840 --> 00:13:33,600 Speaker 1: meal off is just acknowledging that it will be hiring calories. 279 00:13:33,640 --> 00:13:35,160 Speaker 1: You don't have to then go out of your way 280 00:13:35,559 --> 00:13:38,319 Speaker 1: to overeat as part of it. And then the other 281 00:13:38,360 --> 00:13:40,359 Speaker 1: thing that I wanted to talk about in that context 282 00:13:40,640 --> 00:13:44,000 Speaker 1: was banking calories because I've also had a situation in 283 00:13:44,040 --> 00:13:46,680 Speaker 1: the last few weeks where a client had sort of 284 00:13:46,720 --> 00:13:50,079 Speaker 1: eaten very little in the day and then she had 285 00:13:50,080 --> 00:13:52,800 Speaker 1: this sort of enormous amount of food in the evening 286 00:13:52,840 --> 00:13:54,480 Speaker 1: and she said to me, yeah, but I didn't I 287 00:13:54,520 --> 00:13:56,480 Speaker 1: purposely didn't eat a lot in the day because I 288 00:13:56,520 --> 00:13:59,200 Speaker 1: knew that I wanted to have more. And I said, 289 00:13:59,240 --> 00:14:02,240 Speaker 1: I understand, but that's just not how it works. You 290 00:14:02,280 --> 00:14:05,400 Speaker 1: can't bank calories, so it doesn't matter that you eat 291 00:14:05,480 --> 00:14:08,120 Speaker 1: very little that day. It doesn't mean you can spend 292 00:14:08,160 --> 00:14:10,960 Speaker 1: that whole two thousand calories in the nighttime, because again, 293 00:14:11,120 --> 00:14:15,400 Speaker 1: that's really probably significant overeating, and to me lean the 294 00:14:15,440 --> 00:14:18,320 Speaker 1: best way to describe it is psychological permission to eat 295 00:14:18,880 --> 00:14:21,160 Speaker 1: versus actually listening to your body and considering what you 296 00:14:21,240 --> 00:14:25,200 Speaker 1: really feel like eating and not overeating and stuffing food 297 00:14:25,240 --> 00:14:27,400 Speaker 1: in and just being mindless because you're off. 298 00:14:27,520 --> 00:14:28,600 Speaker 2: And that's really important. 299 00:14:28,600 --> 00:14:32,320 Speaker 1: I feel coming into Easter, where there are four significant 300 00:14:32,320 --> 00:14:34,880 Speaker 1: holiday days where there are more indulgent foods. I just 301 00:14:34,920 --> 00:14:37,080 Speaker 1: read an article to show that Australians would spend I 302 00:14:37,080 --> 00:14:39,640 Speaker 1: think it was two billion dollars on Easter eggs and 303 00:14:39,680 --> 00:14:44,080 Speaker 1: Hot Cross buns, and I certainly observe regularly around holiday periods. 304 00:14:44,080 --> 00:14:45,760 Speaker 1: My clients will go into it and they'll be like, 305 00:14:45,760 --> 00:14:48,480 Speaker 1: it's Easter and they'll have, you know, three Hot Cross 306 00:14:48,480 --> 00:14:51,520 Speaker 1: buns and two bunnies and just all that chocolate Easter eggs, 307 00:14:51,720 --> 00:14:53,880 Speaker 1: and they probably don't even enjoy or notice it that much, 308 00:14:53,920 --> 00:14:54,880 Speaker 1: but it's in their mind. 309 00:14:55,400 --> 00:14:57,640 Speaker 2: They're off. So I think it's a good. 310 00:14:57,560 --> 00:15:00,640 Speaker 1: Time to be talking about that that it's not psychological 311 00:15:00,640 --> 00:15:03,600 Speaker 1: permission to overeat. It's more acknowledging that the food might 312 00:15:03,600 --> 00:15:05,360 Speaker 1: be heavy, and you might have a few extra glasses 313 00:15:05,400 --> 00:15:07,440 Speaker 1: of wine or a meal at a restaurant that is 314 00:15:07,520 --> 00:15:10,160 Speaker 1: naturally hiring calories. You don't then have to superload it 315 00:15:10,440 --> 00:15:12,760 Speaker 1: with all the bread and the fries and the dessert 316 00:15:13,000 --> 00:15:14,880 Speaker 1: just because it's in your head to meal. 317 00:15:14,720 --> 00:15:15,920 Speaker 2: Off a hundred percent. 318 00:15:15,960 --> 00:15:18,000 Speaker 3: It was certainly the concepts that we covered in our 319 00:15:18,040 --> 00:15:20,760 Speaker 3: recent webinar, Breaking the Diet Cycle, where I think for 320 00:15:20,800 --> 00:15:23,560 Speaker 3: so many women, they've just been dieting for so long, 321 00:15:23,560 --> 00:15:26,480 Speaker 3: perhaps even an entire lifetime, where they're either on or 322 00:15:26,480 --> 00:15:28,520 Speaker 3: they're off. There they're on the diet, they're off the diet. 323 00:15:28,560 --> 00:15:30,760 Speaker 3: It's black or white. They're good or bad. They're you know, 324 00:15:30,800 --> 00:15:33,280 Speaker 3: they're completely on track or they're completely off track. There's 325 00:15:33,320 --> 00:15:35,360 Speaker 3: no it's sort of so black or white, there's no 326 00:15:35,480 --> 00:15:38,680 Speaker 3: in between. And I posted something to my Instagram a 327 00:15:38,720 --> 00:15:40,160 Speaker 3: couple of weeks ago. Now it was a quote, and 328 00:15:40,200 --> 00:15:42,960 Speaker 3: it basically said, you don't need to pay for another dit, 329 00:15:43,000 --> 00:15:45,080 Speaker 3: you just need to learn to eat well for life 330 00:15:45,120 --> 00:15:47,400 Speaker 3: and the amount of just DMS and feedback. I got 331 00:15:47,440 --> 00:15:50,080 Speaker 3: on that in a positive way, but basically women saying 332 00:15:50,120 --> 00:15:52,600 Speaker 3: this is so difficult because I've been doing it my 333 00:15:52,800 --> 00:15:54,880 Speaker 3: entire life, Like how do I stop? Like how do 334 00:15:54,960 --> 00:15:57,360 Speaker 3: you not overindulge at something like Easter? How do you 335 00:15:57,360 --> 00:15:59,600 Speaker 3: get to the weekend and not want all of the 336 00:15:59,640 --> 00:16:01,760 Speaker 3: treats because you've been so good during the week, You've 337 00:16:01,760 --> 00:16:04,400 Speaker 3: been so regimented Monday to Friday, or you just feel 338 00:16:04,400 --> 00:16:07,240 Speaker 3: like you want to reward yourself because you've managed the week, 339 00:16:07,320 --> 00:16:08,960 Speaker 3: or whatever it might be. So I think it really 340 00:16:08,960 --> 00:16:11,640 Speaker 3: comes back to for a lot of women that relationship 341 00:16:11,640 --> 00:16:13,400 Speaker 3: with food as well. And if you find that you're 342 00:16:13,480 --> 00:16:17,160 Speaker 3: really struggling to stop overindulging in or you're just eating 343 00:16:17,160 --> 00:16:19,920 Speaker 3: to the point where you routinely feel sick, or you 344 00:16:20,000 --> 00:16:22,880 Speaker 3: routinely feel guilty after you eat, I think it's very 345 00:16:22,960 --> 00:16:25,000 Speaker 3: much time to see if you can link in with 346 00:16:25,040 --> 00:16:28,280 Speaker 3: an expert, such as a dietitian such as psychologist to 347 00:16:28,360 --> 00:16:31,920 Speaker 3: basically just discuss your relationship with food and why I 348 00:16:31,920 --> 00:16:34,720 Speaker 3: guess you keep repeating the same patterns of behaviors. 349 00:16:34,760 --> 00:16:35,920 Speaker 2: So I agree, Susie. 350 00:16:35,960 --> 00:16:37,760 Speaker 3: I don't mind if my clients have a bit more 351 00:16:37,920 --> 00:16:40,120 Speaker 3: on the weekend or it's especially occasion like a wedding 352 00:16:40,240 --> 00:16:41,920 Speaker 3: or a birthday. Of course, I'm happy to them to 353 00:16:41,920 --> 00:16:43,800 Speaker 3: have a bit of cake, But if they then, you know, 354 00:16:43,800 --> 00:16:47,040 Speaker 3: if they're doing it routinely, if they're overeating every weekend, 355 00:16:47,120 --> 00:16:49,800 Speaker 3: if they're constantly feeling sick or guilty after they eat, 356 00:16:49,960 --> 00:16:52,160 Speaker 3: and if it's not allowing them to achieve the goals 357 00:16:52,280 --> 00:16:54,600 Speaker 3: they want, that's when I would say that I probably 358 00:16:54,600 --> 00:16:57,720 Speaker 3: have an issue with it, more so than if randomly 359 00:16:57,760 --> 00:16:59,480 Speaker 3: a client wanted to bang some calories because I had 360 00:16:59,480 --> 00:17:02,360 Speaker 3: this beautiful, you know, seven course degas station that their 361 00:17:02,400 --> 00:17:04,679 Speaker 3: work was paying for, or whatever it might be. You know, 362 00:17:04,720 --> 00:17:06,159 Speaker 3: I'm more than happy for them to do something like 363 00:17:06,240 --> 00:17:08,320 Speaker 3: that on the odd occasion, but it can't be this 364 00:17:08,440 --> 00:17:11,880 Speaker 3: routine thing where every single weekend they're overeating just because 365 00:17:12,280 --> 00:17:14,200 Speaker 3: you know, quote unquote is the weekend. 366 00:17:14,240 --> 00:17:16,800 Speaker 1: One hundred percent And so that's you know, what we 367 00:17:16,800 --> 00:17:19,640 Speaker 1: would really encourage you to do as we move into 368 00:17:19,640 --> 00:17:23,080 Speaker 1: the Easter weekend is really consider how you would like 369 00:17:23,119 --> 00:17:26,440 Speaker 1: to enjoy your Easter indulgence. Does that mean a beautiful 370 00:17:26,440 --> 00:17:29,440 Speaker 1: fresh hot cross bun as a replacement for a meal 371 00:17:29,680 --> 00:17:30,720 Speaker 1: over the East to days? 372 00:17:31,080 --> 00:17:33,240 Speaker 2: Doesn't mean one sort of bunny. 373 00:17:32,840 --> 00:17:35,119 Speaker 1: On Easter Sunday that you really save a you know, 374 00:17:35,200 --> 00:17:37,119 Speaker 1: what is something that you get the most pleasure because 375 00:17:37,119 --> 00:17:39,320 Speaker 1: I guarantee you when you take that time to consider 376 00:17:39,359 --> 00:17:42,560 Speaker 1: actually what you enjoy, it's far different to just everything 377 00:17:42,560 --> 00:17:45,120 Speaker 1: that's on display. So yeah, really just take that time. 378 00:17:45,160 --> 00:17:46,440 Speaker 1: And we'll come back to a question at East to 379 00:17:46,480 --> 00:17:48,680 Speaker 1: Chocolate in a minute. But we found a new product 380 00:17:48,880 --> 00:17:51,040 Speaker 1: end and we love a new product at the supermarket 381 00:17:51,080 --> 00:17:53,879 Speaker 1: and this comes from Coals. And we've spoken about this 382 00:17:54,000 --> 00:17:58,600 Speaker 1: range before, which is the per Form Coals range. And 383 00:17:58,800 --> 00:18:01,760 Speaker 1: you may have seen in the fresh meal section they've 384 00:18:01,800 --> 00:18:03,760 Speaker 1: got some great pre made meal, some of my favorites 385 00:18:03,800 --> 00:18:04,160 Speaker 1: out there. 386 00:18:04,160 --> 00:18:06,600 Speaker 2: I think they've also got what else, soups? 387 00:18:06,880 --> 00:18:09,600 Speaker 3: Got soups as well, so pro made soups, pre madels, 388 00:18:09,960 --> 00:18:12,120 Speaker 3: and they've also got like a protein powder type range 389 00:18:12,160 --> 00:18:15,680 Speaker 3: as well in that like health wellness kind of our aisle. Yeah, yeah, 390 00:18:16,080 --> 00:18:17,800 Speaker 3: but in the soup aisle. 391 00:18:18,160 --> 00:18:20,439 Speaker 1: Yeah, this tick of my fancy for a couple of reasons, 392 00:18:20,480 --> 00:18:22,440 Speaker 1: because it leads to something else that I also wanted 393 00:18:22,560 --> 00:18:25,080 Speaker 1: to sort of talk about it at some point. So 394 00:18:25,160 --> 00:18:28,800 Speaker 1: these are a new range of soups, but they're not 395 00:18:28,840 --> 00:18:32,600 Speaker 1: just any old soup. They're called a snack soup, and 396 00:18:32,840 --> 00:18:35,240 Speaker 1: they're coming in an under two hundred calories, which is 397 00:18:35,240 --> 00:18:38,920 Speaker 1: a really good reference point for what I would describe 398 00:18:38,920 --> 00:18:44,280 Speaker 1: as snack as and they're just incredibly clean nutritionally. So 399 00:18:44,280 --> 00:18:48,240 Speaker 1: they're retailing there's three different varieties retailing for three dollars fifty, 400 00:18:48,240 --> 00:18:50,399 Speaker 1: which is also a very nice snack price point two 401 00:18:50,480 --> 00:18:52,200 Speaker 1: hundred and twenty grams. This is what I'm looking at, 402 00:18:52,240 --> 00:18:54,679 Speaker 1: is the smoky chicken and chickpea snack poop soup. So 403 00:18:54,720 --> 00:18:56,639 Speaker 1: I will say I haven't tried them yet, but when 404 00:18:56,680 --> 00:18:58,639 Speaker 1: I take a look at the nutritionals, they're pretty clean. 405 00:18:58,680 --> 00:19:01,560 Speaker 1: Because I recently had a client who loves copp of soup. Now, 406 00:19:01,760 --> 00:19:04,920 Speaker 1: don't judge me, but I myself also am quite partial 407 00:19:05,000 --> 00:19:06,560 Speaker 1: to a cup of soup. Now, I know that they're 408 00:19:06,720 --> 00:19:09,919 Speaker 1: very processed and a bit gross, but sometimes I just find, 409 00:19:10,000 --> 00:19:12,080 Speaker 1: you know, when I got onto them when I have 410 00:19:12,119 --> 00:19:14,880 Speaker 1: to have colonoscopies, and I just sometimes find that sort 411 00:19:14,920 --> 00:19:17,320 Speaker 1: of blend. I like the broccoli one. But when you 412 00:19:17,400 --> 00:19:19,600 Speaker 1: look at the calories, they're not always that low like. 413 00:19:19,640 --> 00:19:21,840 Speaker 1: They're certainly often over one hundred calories and a decent 414 00:19:21,880 --> 00:19:24,840 Speaker 1: amount of carp there's quite a range. So these new 415 00:19:24,920 --> 00:19:28,480 Speaker 1: soups from coals, which are actually proper soup, like real food, 416 00:19:28,560 --> 00:19:30,879 Speaker 1: not about a mix of a cup of soup. This 417 00:19:30,920 --> 00:19:33,720 Speaker 1: one's only one hundred and thirty one calories lean. It's 418 00:19:33,760 --> 00:19:36,240 Speaker 1: got ten grams of carbohydrate, which is really low, Like 419 00:19:36,280 --> 00:19:38,520 Speaker 1: that's less than a slice of bread. Only two point 420 00:19:38,560 --> 00:19:41,720 Speaker 1: two grams of sugar's like literally nothing, seven point seven 421 00:19:41,720 --> 00:19:44,800 Speaker 1: grams of five are enormous. Twelve grams of protein, and 422 00:19:44,840 --> 00:19:50,520 Speaker 1: the cleanest ingrediently is like water, tomato, chicken, chickpeas, like 423 00:19:50,640 --> 00:19:54,120 Speaker 1: clean as clean can be. Now, the reason I love 424 00:19:54,200 --> 00:19:58,359 Speaker 1: them is that I am so sick of people thinking 425 00:19:58,359 --> 00:20:01,879 Speaker 1: of snacks as packeted stuff all the time. So at 426 00:20:01,960 --> 00:20:04,880 Speaker 1: least four times a day I'll say to clients fresh 427 00:20:04,920 --> 00:20:07,119 Speaker 1: food first, before the snack, but they all reach for 428 00:20:07,160 --> 00:20:09,840 Speaker 1: the protein bar. Everyone loves a snack bar. Everyone loves 429 00:20:09,840 --> 00:20:11,880 Speaker 1: the cheese and crackers, you know, everyone loves a snack 430 00:20:11,880 --> 00:20:16,119 Speaker 1: in a packet. But really, you know it's not it's food. 431 00:20:16,240 --> 00:20:19,880 Speaker 1: But of course, fresh stuff, cut out veggies, a beautiful 432 00:20:19,920 --> 00:20:23,680 Speaker 1: soup like this is much better for you nutritionally. So 433 00:20:23,800 --> 00:20:26,320 Speaker 1: to me, this fits a really great spot in my 434 00:20:26,359 --> 00:20:27,080 Speaker 1: client's diets. 435 00:20:27,119 --> 00:20:27,679 Speaker 2: Because whenever. 436 00:20:27,720 --> 00:20:29,520 Speaker 1: Now i've got a client who's about to go out 437 00:20:29,600 --> 00:20:32,240 Speaker 1: for a meal and they know they're probably not going 438 00:20:32,280 --> 00:20:34,679 Speaker 1: to get enough vegetables, or they've got that sort of 439 00:20:34,760 --> 00:20:39,520 Speaker 1: terrible unsatisfied feeling all afternoon where they're just picking on stuff. 440 00:20:39,960 --> 00:20:41,879 Speaker 1: I'm going to say, just have one of these snack soups. 441 00:20:41,880 --> 00:20:44,800 Speaker 1: They're locale, they're high in protein, they're rich in veggies. 442 00:20:45,160 --> 00:20:47,080 Speaker 1: I think they probably taste good. I think this range 443 00:20:47,119 --> 00:20:50,920 Speaker 1: is very tasty, and I'm just loving the macronutrient profile 444 00:20:50,960 --> 00:20:53,600 Speaker 1: of them. So I think for me to call a 445 00:20:53,640 --> 00:20:56,600 Speaker 1: soup something nutritious as a snack, I think it's great. 446 00:20:56,640 --> 00:20:58,800 Speaker 1: Similar to you know, I like those tuna and bean 447 00:20:59,440 --> 00:21:02,040 Speaker 1: snap pop and stuff they do too, because again, whole 448 00:21:02,080 --> 00:21:05,200 Speaker 1: food based, and you'll just be so much fuller when 449 00:21:05,240 --> 00:21:07,400 Speaker 1: you eat something like this compared to just a snack bar. Now, 450 00:21:07,720 --> 00:21:09,679 Speaker 1: don't get me wrong, I use snack bars, you know, 451 00:21:09,720 --> 00:21:11,960 Speaker 1: when people are traveling on the road, but it's certainly 452 00:21:12,000 --> 00:21:14,640 Speaker 1: not my first choice of a snack because they're never 453 00:21:14,720 --> 00:21:17,440 Speaker 1: as satisfying as sort of real whole food that you prepare, 454 00:21:17,520 --> 00:21:20,119 Speaker 1: you know, tunor on crackers with tomato, or a soup 455 00:21:20,200 --> 00:21:22,920 Speaker 1: like this it's fantastic. So I hope they do well 456 00:21:22,960 --> 00:21:25,040 Speaker 1: because the problem with these kinds of products is they 457 00:21:25,080 --> 00:21:26,800 Speaker 1: sort of launch and if they don't sell well, they 458 00:21:26,800 --> 00:21:28,840 Speaker 1: don't last very long in supermarkets. 459 00:21:28,320 --> 00:21:30,480 Speaker 2: Because the supermarkets are brutal with new products. 460 00:21:30,880 --> 00:21:33,200 Speaker 1: But to me, it really fills a gap for my clients, 461 00:21:33,240 --> 00:21:35,080 Speaker 1: and I'll certainly be recommending them. 462 00:21:35,119 --> 00:21:37,240 Speaker 2: I will say, Susie, it is a snack in a packet. 463 00:21:37,600 --> 00:21:38,439 Speaker 2: It's not a packet. 464 00:21:38,520 --> 00:21:40,760 Speaker 1: It's a pouch, isn't it pouch packet, same thing, But 465 00:21:40,800 --> 00:21:42,280 Speaker 1: it's not a cup of soup though, no it's not. 466 00:21:42,320 --> 00:21:44,199 Speaker 3: It's different. It is not a pouch and just not 467 00:21:44,200 --> 00:21:46,560 Speaker 3: a reference. There are the coals perform rains like you mentioned. 468 00:21:46,600 --> 00:21:48,119 Speaker 3: I can't remember if you said the type. So this 469 00:21:48,160 --> 00:21:50,720 Speaker 3: one was a smoky chicken and chickpea snacks soup like 470 00:21:50,760 --> 00:21:52,879 Speaker 3: we were talking about. And I know that one of 471 00:21:52,920 --> 00:21:54,480 Speaker 3: the first questions I could just think of a client 472 00:21:54,520 --> 00:21:56,000 Speaker 3: off the top of my head. She's so lovely and 473 00:21:56,040 --> 00:21:57,920 Speaker 3: I know that she's just trying to hauck her health 474 00:21:57,920 --> 00:21:59,280 Speaker 3: in whatever way, and she'll be like, can I just 475 00:21:59,359 --> 00:22:00,960 Speaker 3: have tools? This is to make a meal. 476 00:22:01,280 --> 00:22:02,440 Speaker 2: So I will agree with you. 477 00:22:02,520 --> 00:22:04,720 Speaker 3: I would say it's a snack that's a lot, truly, 478 00:22:04,800 --> 00:22:06,920 Speaker 3: because I know her brain would be like as really 479 00:22:06,960 --> 00:22:09,080 Speaker 3: low calorie. It's twelve grams of protein. If I just 480 00:22:09,119 --> 00:22:11,720 Speaker 3: double that, I'll hit my protein. My answer would be no, 481 00:22:11,920 --> 00:22:14,000 Speaker 3: I wouldn't call this having two or three vs a 482 00:22:14,160 --> 00:22:18,600 Speaker 3: meal because the sodium content is basically five hundred milligrams 483 00:22:18,640 --> 00:22:21,200 Speaker 3: per serving. It's huge for a very small snack. For 484 00:22:21,200 --> 00:22:23,880 Speaker 3: one hundred and thirty calories, five hundred milligrams of sodium 485 00:22:23,960 --> 00:22:26,240 Speaker 3: is very high. So I wouldn't be recommending more than 486 00:22:26,240 --> 00:22:28,760 Speaker 3: one of these. Surely you could build out a meal. 487 00:22:29,000 --> 00:22:31,359 Speaker 3: It certainly doesn't have enough veggies or salad in my 488 00:22:31,400 --> 00:22:34,040 Speaker 3: opinion to make a balance meal. But I do love that. 489 00:22:34,080 --> 00:22:36,000 Speaker 3: In terms of the snack space, I think if you're 490 00:22:36,000 --> 00:22:38,200 Speaker 3: having a hungry week, particularly if you're on period week, 491 00:22:38,359 --> 00:22:40,720 Speaker 3: this would be an awesome snack to have. You would 492 00:22:40,800 --> 00:22:42,439 Speaker 3: need to be near, you know, a microove or a 493 00:22:42,440 --> 00:22:44,240 Speaker 3: stove or something to heat it up. Obviously, I don't 494 00:22:44,240 --> 00:22:46,639 Speaker 3: think it'd be very nice cold, but I do agree 495 00:22:46,640 --> 00:22:49,119 Speaker 3: with you, Susie. And from a price perspective, three fifty 496 00:22:49,119 --> 00:22:51,080 Speaker 3: it's it's far more affordable than a lot of the 497 00:22:51,119 --> 00:22:53,520 Speaker 3: different types of protein and energy bars on the market, 498 00:22:53,560 --> 00:22:56,000 Speaker 3: so it gets a massive thumbs up from me as well. 499 00:22:56,000 --> 00:22:58,680 Speaker 3: And it's also made from ninety percent Australian ingredients, which 500 00:22:58,720 --> 00:23:00,680 Speaker 3: you know we always love them. We can support more 501 00:23:00,760 --> 00:23:03,160 Speaker 3: of the local farmers and growers and that sort of thing. 502 00:23:03,160 --> 00:23:04,920 Speaker 3: I think it's always a good thing to do as well. 503 00:23:05,440 --> 00:23:07,520 Speaker 1: So I haven't tried it yet, so we'd love to 504 00:23:07,560 --> 00:23:09,560 Speaker 1: hear if you'd give it a go, share on our 505 00:23:09,640 --> 00:23:12,240 Speaker 1: nutrition Couch Instagram what you think of it. But I'm 506 00:23:12,240 --> 00:23:14,320 Speaker 1: really happy with that range. I really always agree with 507 00:23:14,359 --> 00:23:17,640 Speaker 1: the macro nutrient profile that they come up with, So. 508 00:23:17,840 --> 00:23:19,959 Speaker 2: Yeah, have a look at for them and let us 509 00:23:19,960 --> 00:23:20,560 Speaker 2: know if you try it. 510 00:23:21,040 --> 00:23:23,600 Speaker 3: Wonderful all right, And then to wrap us up today, Susie, 511 00:23:23,720 --> 00:23:27,280 Speaker 3: our listener question is on Easter Chuckler like, how could 512 00:23:27,280 --> 00:23:29,320 Speaker 3: we not the podcast just before east to talk about 513 00:23:29,359 --> 00:23:30,719 Speaker 3: how many Easter eads is a progrim? 514 00:23:30,760 --> 00:23:33,159 Speaker 2: So how many uster eggs is too much? Is the 515 00:23:33,280 --> 00:23:35,960 Speaker 2: listener question of the week. How long is a piece 516 00:23:35,960 --> 00:23:36,320 Speaker 2: of string? 517 00:23:36,359 --> 00:23:39,080 Speaker 3: Susie Monkey Again, I just think it comes back to 518 00:23:39,119 --> 00:23:41,560 Speaker 3: that healthy balance relationship with food. If you know you're 519 00:23:41,600 --> 00:23:45,760 Speaker 3: someone that struggles with overeating, don't buy packets and hundreds 520 00:23:45,800 --> 00:23:48,280 Speaker 3: of dollars worth of Easter eggs, like I didn't buy 521 00:23:48,320 --> 00:23:50,520 Speaker 3: any fertilli. Like she's eight months old, I don't give 522 00:23:50,560 --> 00:23:53,040 Speaker 3: her chocolate. And for me, I bought one tiny, little 523 00:23:53,040 --> 00:23:55,119 Speaker 3: bluey egg and then I'm gonna buy a little bunny, 524 00:23:55,160 --> 00:23:56,800 Speaker 3: and I bought her a little Easter book, like a 525 00:23:56,840 --> 00:23:59,000 Speaker 3: coloring book. So I'm sort of giving her little gifts 526 00:23:59,000 --> 00:24:01,480 Speaker 3: without giving her an entire basket of chocolate. But I 527 00:24:01,520 --> 00:24:03,600 Speaker 3: appreciate my children are a lot younger than a lot 528 00:24:03,600 --> 00:24:05,879 Speaker 3: of the listener's children. But you can still give bigger 529 00:24:05,960 --> 00:24:09,120 Speaker 3: kids more of a present or a gift versus Easter chocolate. 530 00:24:09,160 --> 00:24:12,360 Speaker 3: And same for yourself, Like Easter chocolate cost a bomb 531 00:24:12,440 --> 00:24:14,600 Speaker 3: when you compare it to you know, the linch chocolate 532 00:24:14,640 --> 00:24:16,399 Speaker 3: that I love that I often get heart price, or 533 00:24:16,440 --> 00:24:18,480 Speaker 3: even if you're a Cabri lover, you can always get 534 00:24:18,480 --> 00:24:21,320 Speaker 3: that thirty forty percent off. So stick with the chocolate 535 00:24:21,400 --> 00:24:25,080 Speaker 3: that you love. Don't over buy Easter chocolate just because. 536 00:24:25,200 --> 00:24:27,760 Speaker 3: And remember again, it's more like one day, it's not 537 00:24:27,800 --> 00:24:30,440 Speaker 3: a whole month. It's not a whole you know. We 538 00:24:30,720 --> 00:24:33,720 Speaker 3: really just remember balance in mind, So I don't think 539 00:24:33,760 --> 00:24:36,479 Speaker 3: we can I can't really recommend a number, but I 540 00:24:36,520 --> 00:24:39,320 Speaker 3: think aim to eat your meals as balanced as possible, 541 00:24:39,320 --> 00:24:41,920 Speaker 3: and of course enjoy some chocolate over the long weekend. 542 00:24:42,080 --> 00:24:44,119 Speaker 3: But I don't think it's about a number or a 543 00:24:44,200 --> 00:24:47,439 Speaker 3: limit or a maximum amount. It's just around that general 544 00:24:47,560 --> 00:24:50,280 Speaker 3: enjoyment with food and not having any guilt or anything 545 00:24:50,359 --> 00:24:52,080 Speaker 3: like that after you eat. What do you think you're 546 00:24:52,080 --> 00:24:53,600 Speaker 3: gonna give Allison as a number. 547 00:24:53,760 --> 00:24:57,639 Speaker 1: Well, I think a reference can be handy one hundred percent. 548 00:24:57,680 --> 00:25:00,879 Speaker 1: I agree that people buy way too much. I've just 549 00:25:01,040 --> 00:25:02,720 Speaker 1: told you how much I just spit on Easter eggs, 550 00:25:02,800 --> 00:25:03,200 Speaker 1: but I've. 551 00:25:03,040 --> 00:25:04,040 Speaker 2: Got a lot of people to buy for. 552 00:25:04,800 --> 00:25:08,080 Speaker 1: I think the thing is that you've got to isolate 553 00:25:08,080 --> 00:25:10,440 Speaker 1: Easter to Easter. What happens is people have it around 554 00:25:10,480 --> 00:25:12,840 Speaker 1: for weeks afterwards, and insight, you got to get rid 555 00:25:12,880 --> 00:25:14,760 Speaker 1: of it. Like as soon as East of the day's over. 556 00:25:14,800 --> 00:25:17,440 Speaker 1: I packed my kid's chocolate away, and often they forget 557 00:25:17,440 --> 00:25:19,359 Speaker 1: about it and I'll find it in the cupboard months later, 558 00:25:19,520 --> 00:25:22,080 Speaker 1: or as I've said before, on the potty use it 559 00:25:22,119 --> 00:25:23,919 Speaker 1: for baking and melt it down later and you can 560 00:25:23,960 --> 00:25:25,400 Speaker 1: do all sorts of things with it, so you don't 561 00:25:25,440 --> 00:25:27,879 Speaker 1: have to buy more ingredients because it's really quite expensive 562 00:25:27,960 --> 00:25:30,479 Speaker 1: chocolate now just as a reference, so I'll give you 563 00:25:30,520 --> 00:25:33,240 Speaker 1: actually how calorie density is. So I'm holding on to 564 00:25:33,359 --> 00:25:37,600 Speaker 1: our dairy milk Clinker bunny. It's not very big, but 565 00:25:37,640 --> 00:25:40,439 Speaker 1: it's one hundred and sixty grams now. In just one 566 00:25:40,520 --> 00:25:44,760 Speaker 1: hundred grams, it's got five hundred calories, it's got thirty 567 00:25:44,800 --> 00:25:47,359 Speaker 1: grams of fat, and it's got fifty eight grams of 568 00:25:47,400 --> 00:25:52,199 Speaker 1: sugar and that's only literally half the bunny. Now, I 569 00:25:52,240 --> 00:25:57,920 Speaker 1: think that my reference would be roughly one hundred gram bunnies, 570 00:25:57,960 --> 00:26:00,439 Speaker 1: which I quite like. The Limp bunny for that reason 571 00:26:00,640 --> 00:26:02,280 Speaker 1: is a good thing to buy because then you're sort 572 00:26:02,320 --> 00:26:06,280 Speaker 1: of semi portion controlling yourself. So whether you like my favorite, 573 00:26:06,280 --> 00:26:11,119 Speaker 1: which is the Ferreros Share Buddies or the lint or Cabri, 574 00:26:11,520 --> 00:26:13,879 Speaker 1: I would be going or Dara Lee's got a future, 575 00:26:14,440 --> 00:26:16,920 Speaker 1: I would be sticking to hundred grand bunnies because I 576 00:26:16,960 --> 00:26:18,879 Speaker 1: think that's a good reference. And so if you're a 577 00:26:18,920 --> 00:26:21,600 Speaker 1: chocolate person, you know, have your bunny on Easter Sunday, 578 00:26:21,600 --> 00:26:23,159 Speaker 1: get over it, and keep in mind it's about five 579 00:26:23,240 --> 00:26:26,160 Speaker 1: hundred extra calories. I think we run the risk when 580 00:26:26,240 --> 00:26:28,639 Speaker 1: you're buying loads of those little eggs and having them 581 00:26:28,640 --> 00:26:31,920 Speaker 1: all around and allowing yourself to mindlessly month. So I 582 00:26:31,920 --> 00:26:34,800 Speaker 1: think for all the chocolate lovers listening, get the kids 583 00:26:34,920 --> 00:26:36,560 Speaker 1: chocolate out of sight, out of sight. 584 00:26:36,440 --> 00:26:37,040 Speaker 2: Out of mind. 585 00:26:37,720 --> 00:26:40,600 Speaker 1: Enjoy something you love on Easter Sunday or if you have, 586 00:26:40,640 --> 00:26:42,520 Speaker 1: you got great self control and you can have a 587 00:26:42,600 --> 00:26:45,520 Speaker 1: larger portion and dish it out over a period of time. 588 00:26:46,119 --> 00:26:49,240 Speaker 1: But I think buying hundred grand bunnies rather than larger 589 00:26:49,320 --> 00:26:51,359 Speaker 1: is a really easy way to portion control it. 590 00:26:51,800 --> 00:26:53,119 Speaker 2: I like the we like. 591 00:26:54,880 --> 00:26:56,840 Speaker 1: One of those ones with the hazelner in them, the 592 00:26:56,920 --> 00:26:58,800 Speaker 1: Ferrero little ones. 593 00:26:58,880 --> 00:27:01,439 Speaker 3: Yeah, And then I took last year the little Aldi 594 00:27:01,480 --> 00:27:03,520 Speaker 3: has those little ones, and I bought a bag of them, 595 00:27:03,560 --> 00:27:05,639 Speaker 3: and I went back last week and they're all sold 596 00:27:05,640 --> 00:27:07,919 Speaker 3: out already, and I was like, come on, guys, So 597 00:27:08,119 --> 00:27:10,560 Speaker 3: Aldi have these delicious little haze on our eggs. They're 598 00:27:10,560 --> 00:27:12,560 Speaker 3: really they're really small, They're great. You know, a couple 599 00:27:12,560 --> 00:27:14,800 Speaker 3: of them are delicious. But I could even find them 600 00:27:14,840 --> 00:27:16,320 Speaker 3: this year when I went back last week. 601 00:27:16,520 --> 00:27:19,080 Speaker 1: But two, like, if I have a drink at night, 602 00:27:19,080 --> 00:27:20,360 Speaker 1: one or two, I have one or two of those, 603 00:27:20,359 --> 00:27:21,040 Speaker 1: and that's the serve. 604 00:27:21,160 --> 00:27:22,399 Speaker 2: Like it's they're quite high in college. 605 00:27:22,400 --> 00:27:25,000 Speaker 1: I think they're about seventy calories each, so yeah, it's 606 00:27:25,119 --> 00:27:27,639 Speaker 1: very easy to over eat the minis. So yeah, that 607 00:27:27,640 --> 00:27:29,840 Speaker 1: would be my recommendation. If you chocolate lover, have it 608 00:27:29,880 --> 00:27:31,600 Speaker 1: on Easter Sunday, have your Hot Cross bunds on the 609 00:27:31,600 --> 00:27:33,600 Speaker 1: holiday days and then get over it. You know it's 610 00:27:33,640 --> 00:27:35,600 Speaker 1: not having not but as soon as you over purchase 611 00:27:35,640 --> 00:27:38,239 Speaker 1: an overby and mind lessing munch, that's the problem. But 612 00:27:38,280 --> 00:27:41,800 Speaker 1: just an update on my Alna's because I've had all 613 00:27:41,880 --> 00:27:44,920 Speaker 1: the podcast listeners now Elena's, I've heard the official word 614 00:27:44,920 --> 00:27:48,200 Speaker 1: they've been deleted, that company's not making Chris Bread anymore. 615 00:27:48,280 --> 00:27:49,680 Speaker 2: I'm very upset. Who would know. 616 00:27:49,720 --> 00:27:51,359 Speaker 1: It's probably expensive to make I think because of the 617 00:27:51,440 --> 00:27:53,720 Speaker 1: raw ingredients those amazing Alena Chris Bread. 618 00:27:53,840 --> 00:27:55,480 Speaker 2: Very sad day in three and grocery. 619 00:27:56,040 --> 00:27:58,480 Speaker 1: But thank you to all the podcast listeners who have 620 00:27:58,600 --> 00:28:00,719 Speaker 1: been telling me where to five them, and I've been 621 00:28:00,720 --> 00:28:02,800 Speaker 1: going to those woolies and I've even had a podcast 622 00:28:02,800 --> 00:28:06,040 Speaker 1: sister who sent me some, So thank you very much 623 00:28:06,040 --> 00:28:07,920 Speaker 1: for your support, and Leanne tracked to hold it down 624 00:28:07,920 --> 00:28:09,680 Speaker 1: from me in Brisbane, so I reckon I'm going to 625 00:28:09,720 --> 00:28:13,359 Speaker 1: be good till about maybe July, and then I have 626 00:28:13,440 --> 00:28:16,000 Speaker 1: to find a new cracker. Say sure, keep sending me 627 00:28:16,040 --> 00:28:18,119 Speaker 1: if you see any Alina's mixed seed. 628 00:28:18,640 --> 00:28:21,119 Speaker 3: The pink ones for reference if you're a visual person 629 00:28:21,200 --> 00:28:22,720 Speaker 3: like me, the pink labels as he likes. 630 00:28:23,280 --> 00:28:25,680 Speaker 1: But no, the harsh reality is they have been deleted, 631 00:28:25,680 --> 00:28:26,919 Speaker 1: and I don't know what I'm going to do. I 632 00:28:26,960 --> 00:28:29,080 Speaker 1: just think that now the Chris Bread I was misleading 633 00:28:29,119 --> 00:28:31,200 Speaker 1: in the supermarket, there's hardly any like what is there? 634 00:28:32,359 --> 00:28:34,359 Speaker 3: I did see a Chris Bread in Aldi the other day. 635 00:28:34,359 --> 00:28:35,840 Speaker 3: I have to take a little close to a little 636 00:28:35,840 --> 00:28:37,520 Speaker 3: close to look for you though. But yeah, nothing's ever 637 00:28:37,520 --> 00:28:38,920 Speaker 3: going to match your Elena's on board Now. 638 00:28:38,920 --> 00:28:39,920 Speaker 2: I have bought the Aldis. 639 00:28:39,920 --> 00:28:42,280 Speaker 1: They're thinner. I haven't tried them yet, so we'll keep 640 00:28:42,320 --> 00:28:45,240 Speaker 1: you posted if they're as good. All right, I'm all 641 00:28:45,280 --> 00:28:48,360 Speaker 1: on that note that Happy Easter everybody for the weekend. 642 00:28:48,560 --> 00:28:50,680 Speaker 1: Keep exercising is the other tip for us. You know 643 00:28:50,680 --> 00:28:52,280 Speaker 1: you can always enjoy more chocolate if you keep the 644 00:28:52,280 --> 00:28:54,840 Speaker 1: body moving. Please keep telling your friends about us so 645 00:28:54,880 --> 00:28:57,360 Speaker 1: we can continue to grow our new webinars. Alive at 646 00:28:57,360 --> 00:28:59,840 Speaker 1: the nutritioncouch dot com, breaking the diet cycle and eating 647 00:28:59,840 --> 00:29:02,240 Speaker 1: the best self and we will see you for another 648 00:29:02,280 --> 00:29:03,560 Speaker 1: episode next Wednesday morning. 649 00:29:03,600 --> 00:29:05,680 Speaker 2: Thanks for listening, catch guys next week.