Speaker 1: Do you regularly factor in a meal off your eating
Speaker 1: plan or maybe you give yourself the entire weekend off.
Speaker 1: It's not uncommon to hear our clients talk about meals
Speaker 1: off and cheat meals, and on today's episode of The
Speaker 1: Nutrition Couch, Leanna and I share our thoughts on cheap
Speaker 1: meals and what it really means when we say factor
Speaker 1: in a meal off your nutrition program.
Speaker 2: Hi, I'm Cussie Burrow and I'm Leanne Wood, and together.
Speaker 1: We bring you The Nutrition Couch, the weekly podcast that
Speaker 1: keeps you up to date on everything you need to
Speaker 1: know in the world of nutrition as well as cheap meals. Today,
Speaker 1: we're going to deep dive into the growing research on
Speaker 1: creating as a supplement to support women's health, especially through
Speaker 1: the perry and menopausal years.
Speaker 2: We found a great new snack soup that we really like.
Speaker 1: The sound off and our listener question is all about
Speaker 1: Easter chocolate and how much is too much? So Leanne,
Speaker 1: you know, as dietitians credit to practicing dietitians, it's one
Speaker 1: of our requirements for our profession to keep up to
Speaker 1: date in what we describe as evidence based practice. So
Speaker 1: frequently we're coming across pieces of research. I know myself.
Speaker 1: I subscribe to a lot of the journals and get
Speaker 1: daily updates on what's new and nutrition research, and there's
Speaker 1: also been quite a lot of new stuff coming out
Speaker 1: on menopause and perimenopause and optimizing body composition and nutrition
Speaker 1: because there's a couple of big influences in the States
Speaker 1: doing a lot of work in this area and recently
Speaker 1: published books. So it's kind of getting a bit of
Speaker 1: momentum behind it, which is fantastic because we're really looking
Speaker 1: at how do we optimize women's sell through their sort
Speaker 1: of forties, fifties and beyond. Now, something that we had
Speaker 1: been very aware of is the growing interest in creating
Speaker 1: as a supplement to support these pery through the pery years.
Speaker 1: And it came up again this week when a good
Speaker 1: friend of mine had said to me that she takes
Speaker 1: creating every day, and she sort of anecdotally said, I
Speaker 1: just it makes such a difference to my mental clarity,
Speaker 1: and I thought I thought it was time we revisited it.
Speaker 1: I think we have previously discussed it on the podcast,
Speaker 1: but I thought it sort of time for a bit
Speaker 1: of a research update because I know myself, I'm thinking
Speaker 1: of even taking it. It was a supplement that I
Speaker 1: used as a sports dietitian frequently with sprint athletes and
Speaker 1: those wanting to gain lean muscle tissue. But really this
Speaker 1: is about using it as a well being and optimizing
Speaker 1: health addition to our diet, rather than an athletic performance supplement,
Speaker 1: isn't it.
Speaker 3: Yeah, because we know know that there's some great research
Speaker 3: that supports creatine, like you said, from a muscle gaining perspective,
Speaker 3: and certainly I've used it for a lot of my
Speaker 3: ladies whose goals are you know, improving their strength, maybe
Speaker 3: scorting one hundred kilos, being you know, the best deadlift
Speaker 3: they've ever done, that sort of thing, will actually supplement
Speaker 3: with creatine. And we do know that based on your diet,
Speaker 3: a lot of women in particular can be quite low
Speaker 3: in creating, particularly if you're big and or vegetarian. So,
Speaker 3: in the most basic terms, creatine is essentially just a minoesid.
Speaker 3: It's a natural, you know, compound made in your body,
Speaker 3: and it's stored in your muscles, also in your brain,
Speaker 3: and also in your gut. Now, creatine is required for
Speaker 3: the bodies like fast, high paced kind of energy when
Speaker 3: you're doing demanding type activity, the body needs a little
Speaker 3: bit more creatine, So it's a naturally occurring compound in
Speaker 3: your body, and your body actually produces creatine about a
Speaker 3: grammar day in your liver after you eat protein. So
Speaker 3: if you're not eating enough protein, you're very likely not
Speaker 3: to get enough creatine.
Speaker 4: In your diet.
Speaker 3: And if you are somebody who is vegan or vegetarian,
Speaker 3: you probably have lower levels of creatine as well, because
Speaker 3: creatin is mostly found through animal based protein and fish
Speaker 3: as well, and there is quite a large variation amongst
Speaker 3: individuals depending on what their creatine levels are. This is
Speaker 3: due very much in terms of gender, age, and like
Speaker 3: I mentioned, dietary habits. People who are plant based and
Speaker 3: to have far lower levels of creatine, which is why
Speaker 3: you will see a lot of the you know, vegan
Speaker 3: based body lifters and power lifters taking something like protein
Speaker 3: powder bcas and creatine as well. So when it comes
Speaker 3: to the research around women's health, like we know, we
Speaker 3: do know what it is very effective for performance and
Speaker 3: strength and muscle gain, particularly for those exercises where you're
Speaker 3: doing those brief, high intensity periods of exercise. You're doing
Speaker 3: sprinting or you're playing a racket sport like tennis or
Speaker 3: squash where you have those really intense periods of sprinting
Speaker 3: and then you might stop again. Soccer is another good example.
Speaker 3: Creatine can be really effective in those types of sports
Speaker 3: where we have those big, high bursts of high intensity energy.
Speaker 3: But when it comes to women's health, you're right, there's
Speaker 3: a lot of I guess, new talk online about this
Speaker 3: supplement now. Unfortunately, and like most research, it's very understudied,
Speaker 3: particularly for females. The bulk of the research done on
Speaker 3: creatine is with males, and it's with sports, and it's
Speaker 3: to do with you know, muscle gain essentially, but it's
Speaker 3: particularly done on males. So we do know that sports
Speaker 3: tutition research overall is heavily understudied when it comes to females,
Speaker 3: and unfortunately, creatine is no different, particularly when you actually
Speaker 3: take creatine out of the sports tutition world and put
Speaker 3: it into more just the health and well being a world.
Speaker 3: But what we do know is that females in particular
Speaker 3: exhibit about seventy to eighty percent lower endogenous creatine stores
Speaker 3: compared to our male counterparts. So this is an issue,
Speaker 3: I guess for a lot of women because we do
Speaker 3: know that creatine not only supports things like lean muscle
Speaker 3: mass and that extra high intensity type energy, but there
Speaker 3: is a little bit of research that it also helps
Speaker 3: with things like body composition, mood, also our brain how.
Speaker 4: They got health as well.
Speaker 3: So it's a really interesting nutrient, I guess we can
Speaker 3: call it, and a really interesting thing to consider supplementing
Speaker 3: as well. And there has been a lot of talk
Speaker 3: like you mentioned among that kind of pre impost menopausal
Speaker 3: female because we do know that some of the newer
Speaker 3: research coming out shows that in perimenopause it can be
Speaker 3: effective for improving strength and exercise performance, and then in
Speaker 3: post menopause some of the research is supporting the benefits
Speaker 3: that it actually helps support skeletal muscle mass and function
Speaker 3: as well, particularly consuming higher amounts of creatine as well.
Speaker 3: So it's not just eating enough through your diet, it's
Speaker 3: actually supplementing with higher amounts of creatine. Because don't forget,
Speaker 3: although protein is good, the more protein we eat, the
Speaker 3: higher calorie load we get in. So it's kind of
Speaker 3: that catch twenty two where we want more protein, we
Speaker 3: want more creating, particularly in that pre and post mental
Speaker 3: poolse all time of our life. But the more we have,
Speaker 3: the more calories we take in, and sometimes that can
Speaker 3: offset the body recomposition or the fat loss goals that
Speaker 3: we're actually aiming towards as well. So some of the
Speaker 3: pre clinical research and the clinical evidence to date has
Speaker 3: shown some really positive effects on creatine supplementation and mood
Speaker 3: and cognition as well. And this is really interesting, Susie.
Speaker 3: I can think of a number of clients that I
Speaker 3: have at the moment that would really benefit from you know,
Speaker 3: myself included mood and cognitive benefits as well, and I
Speaker 3: think the link between creatine supplement really comes back to
Speaker 3: this restoring brain energy levels and homeostasis. So it's a
Speaker 3: very watch this space when it comes to brain house
Speaker 3: and mood and cognition. But I do think we're starting
Speaker 3: to see more and more evidence here and creating supplements
Speaker 3: is fairly quote unquote safe, I guess to use because
Speaker 3: it is more of that naturally occur and compound found
Speaker 3: in foods. Obviously, supplements form is very different to what
Speaker 3: you would find naturally in foods.
Speaker 4: And we would always enco.
Speaker 3: Courage our listeners to go and touch base with their
Speaker 3: own sports dietician or dietitian or even doctor to have
Speaker 3: a discussion if they are thinking about taking creatine. But
Speaker 3: where I find it really interesting, Susie is potentially in
Speaker 3: this postpart and period for many women, because some of
Speaker 3: the research is really pointing towards supporting that creatine supplementation,
Speaker 3: supporting a pro energetic environment in the brain.
Speaker 4: And I think if we.
Speaker 3: Can give our postpartum moms just that little bit more
Speaker 3: of an energy boost, I really do think that's something
Speaker 3: that if we could get the funding, if we could
Speaker 3: do a bit of research in this area, it could
Speaker 3: just be absolutely game changing in that postpart and period
Speaker 3: for many women. So I guess what the research is
Speaker 3: pointing towards. Is it really focusing and helping out with
Speaker 3: things like performance, body composition, mood, and also, like we
Speaker 3: mentioned energy levels, but we just don't exactly know enough
Speaker 3: like how much, how often is it a long term supplement,
Speaker 3: is it a loading dose or is it more of
Speaker 3: a maintenance, you know, a routine daily dose that we
Speaker 3: should be recommending for our female So I think it's
Speaker 3: a the really interesting space and I would absolutely love
Speaker 3: to see more research in this area over the coming months.
Speaker 3: But it's something I must say that I'm not really
Speaker 3: using with my clients at the moment, but I certainly
Speaker 3: do think in the next one to two three years
Speaker 3: it's probably something I will be routinely recommending for my ladies.
Speaker 4: What about you, Do you use it routinely in your practice?
Speaker 1: I don't now because I don't do any real sports
Speaker 1: nutrition work, but it's certainly something I'm very interested in
Speaker 1: because I think anything that optimizes particularly cognitive and that
Speaker 1: brain fog that you get when you're quite fatigued or
Speaker 1: even you know, attributing it to hormonial changes. But also
Speaker 1: as we've discussed optimizing body composition and maximizing work in
Speaker 1: the gym, for example, which we know is so important
Speaker 1: for women as they move through their forties and fifties.
Speaker 1: But what I would also encourage our listeners to do
Speaker 1: is that when I'm talking to clients or even just
Speaker 1: general questions that come up online, I have a lot
Speaker 1: of people who are talking about taking supplements, you know,
Speaker 1: and they'll describe what they're buying or taking, and in
Speaker 1: more cases than not, the AIRN I find the supplements
Speaker 1: are not evidence based. They're more sort of things like
Speaker 1: B group vitamins or very basic supplements that people are
Speaker 1: paying quite a lot of money for and probably not
Speaker 1: doing that much. So I would encourage women if you're
Speaker 1: looking for some of those optimizing body composition, optimizing performance,
Speaker 1: you know, make sure you're using supplements that have an
Speaker 1: evidence based to them and have been formulated for women,
Speaker 1: because I think that we will again, you know, there's
Speaker 1: a lot of influencers who are now making wellness supplements,
Speaker 1: powders and beauty supplements that you can find across the
Speaker 1: board because it sounds so appealing to just be able
Speaker 1: to mix something in water and drink it and it's
Speaker 1: good for your skin or good for your sleep or
Speaker 1: But I think what we'll see is that there's a
Speaker 1: difference between influencers who are basically models, you know, selling
Speaker 1: stuff that is safe to take but probably really not
Speaker 1: doing that much, and a scientifically formulated mix by a
Speaker 1: dietitian or a scientist where has an evidence based to it.
Speaker 1: So I would encourage you to really check that because
Speaker 1: whenever I see some of these wellness powders, they've often
Speaker 1: got the most basic ingredients them and you're really paying
Speaker 1: for not much at all, but because it's got beauty
Speaker 1: or wellness or sleep. We all think it's fantastic. So
Speaker 1: I think we will continue to see more scientifically formulated
Speaker 1: supplements that target these areas but actually have an evidence
Speaker 1: base to them. So before you run out and buy
Speaker 1: any of that kind of product, it'd be very much
Speaker 1: checking that you're not just paying a whole lot of
Speaker 1: money for vitamin C and vitamin B which you could
Speaker 1: easily get from an orange and a keyway fruit and
Speaker 1: number some whole grain bread. All right, Well, something I
Speaker 1: wanted to talk about today was the idea of cheat meals,
Speaker 1: but also I guess the concept of banking calories, and
Speaker 1: I'm not quite sure if we've specifically looked at banking
Speaker 1: calories as a concept before, but I know it. Sometimes
Speaker 1: we have spoken about cheat tight meals. So usually what
Speaker 1: we would describe working with clients is we design meal
Speaker 1: plans that sort of factor in more indulgent eating, because
Speaker 1: as we know, whether it's you know, eating at a
Speaker 1: restaurant where you're getting a lot more calories, or you're
Speaker 1: going for a celebration where there's cake, or it's coming
Speaker 1: up to eat and there's going to be some more
Speaker 1: indulgent food, you know, all those things mean that at
Speaker 1: certain times we will consume far more calories than we need,
Speaker 1: and there's nothing wrong with that as long as you
Speaker 1: then learn to buffer it, and there'll be times when
Speaker 1: you don't need as many calories. So what I'll often
Speaker 1: say to clients is, you know, as part of the
Speaker 1: meal plan, you know, a meal or two each week
Speaker 1: that may be heavier.
Speaker 2: You don't need to worry about it.
Speaker 1: And I'll have clients who'll then say, you know, do
Speaker 1: I need to eat less on that day because I
Speaker 1: am going to have more? And I'll say absolutely not.
Speaker 1: What we want to work on is regulating that. So
Speaker 1: if you have had a more indulgent meal, heavier meal,
Speaker 1: or several glasses of wine plus the heavy meal, that
Speaker 1: you really wait until you're hungry to eat again, and
Speaker 1: you don't get into that restrictive diet cycle, which of
Speaker 1: course we've recently talked about on our webinar Breaking the
Speaker 1: Diet Cycle, which you can find at the nutritioncouch dot com.
Speaker 1: So we're really trying to teach our clients that it's
Speaker 1: completely normal to overeat at times as long as you
Speaker 1: buffer it and learn to not do it every single
Speaker 1: meal and learn the real appetite cues. Long time, I
Speaker 1: noticed with clients, you know, when they perhaps would have
Speaker 1: had a meal off and gone and eaten, you know,
Speaker 1: far more than they need because they're allowed to. Over time,
Speaker 1: they learned it to taste food and enjoy it without
Speaker 1: completely overeating. So I had a couple of things I
Speaker 1: wanted just to talk about in that context. So I
Speaker 1: think it's really important to know that when we refer
Speaker 1: to a meal off or a more indulgent meal, it's
Speaker 1: not psychological permission to grossly overeat. So what I do
Speaker 1: notice with my clients who have these meals is that
Speaker 1: they might go to a restaurant and order something heavy
Speaker 1: and naturally have a few glasses of wine, but then
Speaker 1: they'll also have the bread that comes before. They'll have
Speaker 1: a three course meal, They'll have the hot chips on
Speaker 1: a side. They'll also have a whole dessert, They'll have
Speaker 1: several drinks. They may even go home and still have
Speaker 1: their hot chocolate and dessert before bed. And it's almost
Speaker 1: like there's a psychological permission given to just grossly overeat
Speaker 1: because it's off. And I wanted to talk about that
Speaker 1: is a concept that there's a difference between enjoying something indulgent,
Speaker 1: that's hiring calories and grossly overeating. And grossly overeating is
Speaker 1: not being mindful of whether you even want to have
Speaker 1: something or not, whether you're hungry for it. It's basically
Speaker 1: eating foods that you consider to be unhealthy or more
Speaker 1: indulgent or higher in fat, and eating everything insight because
Speaker 1: you're on a meal off.
Speaker 2: And I've had to go through this.
Speaker 1: Several times with my clients to say, a meal off
Speaker 1: is not permission psychologically to eat everything. A meal off
Speaker 1: is just acknowledging that it will be hiring calories. You
Speaker 1: don't have to then go out of your way to
Speaker 1: overeat as part of it. And then the other thing
Speaker 1: that I wanted to talk about in that context was
Speaker 1: banking calories because I've also had a situation in the
Speaker 1: last few weeks where a client had sort of eaten
Speaker 1: very little in the day and then she had this
Speaker 1: sort of enormous amount of food in the evening and
Speaker 1: she said to me, yeah, but I didn't I purposely
Speaker 1: didn't eat a lot in the day because I knew
Speaker 1: that I wanted to have more. And I said, I understand,
Speaker 1: but that's just not how it works. You can't bank calories,
Speaker 1: so it doesn't matter that you eat very little that day.
Speaker 1: It doesn't mean you can spend that whole two thousand
Speaker 1: calories in the nighttime, because again, that's really probably significant overeating,
Speaker 1: and to me lean the best way to describe it
Speaker 1: is psychological permission to eat versus actually listening to your
Speaker 1: body and considering what you really feel like eating and
Speaker 1: not overeating and stuffing food in and just being mindless
Speaker 1: because you're off.
Speaker 2: And that's really important.
Speaker 1: I feel coming into Easter, where there are four significant
Speaker 1: holiday days where there are more indulgent foods. I just
Speaker 1: read an article to show that Australians would spend I
Speaker 1: think it was two billion dollars on Easter eggs and
Speaker 1: Hot Cross buns, and I certainly observe regularly around holiday periods.
Speaker 1: My clients will go into it and they'll be like,
Speaker 1: it's Easter and they'll have, you know, three Hot Cross
Speaker 1: buns and two bunnies and just all that chocolate Easter eggs,
Speaker 1: and they probably don't even enjoy or notice it that much,
Speaker 1: but it's in their mind.
Speaker 2: They're off.
Speaker 1: So I think it's a good time to be talking
Speaker 1: about that that it's not psychological permission to overeat. It's
Speaker 1: more acknowledging that the food might be heavy, and you
Speaker 1: might have a few extra glasses of wine or a
Speaker 1: meal at a restaurant that is naturally hiring calories. You
Speaker 1: don't then have to superload it with all the bread
Speaker 1: and the fries and the dessert just because it's in
Speaker 1: your head to meal.
Speaker 4: Off a hundred percent.
Speaker 3: There was certainly the concepts that we covered in our
Speaker 3: recent webinar, Breaking the Diet Cycle, where I think for
Speaker 3: so many women they've just been dieting for so long,
Speaker 3: perhaps even an entire lifetime, where they're either on or
Speaker 3: they're off. There they're on the diet, they're off the diart.
Speaker 3: It's black or white. They're good or bad. They're you know,
Speaker 3: they're completely on track or they're completely off track. There's
Speaker 3: no it's sort of so black or white, there's no
Speaker 3: in between. And I posted something to my Instagram, I
Speaker 3: don't know, a couple of weeks ago now. It was
Speaker 3: a quote, and it basically said, you don't need to
Speaker 3: pay for another dit, you just need to learn to
Speaker 3: eat well for life. And the amount of just DMS
Speaker 3: and feedback I got on that in a positive way,
Speaker 3: but basically women saying this is so difficult because I've
Speaker 3: been doing it my entire life, Like how do I stop?
Speaker 3: Like how do you not overindulge at something like Easter?
Speaker 3: How do you get to the weekend and not want
Speaker 3: all of the treats because you've been so good during
Speaker 3: the week, You've been so regimented Monday to Friday, or
Speaker 3: you just feel like you want to reward yourself because
Speaker 3: you've managed the week, or whatever it might be. So
Speaker 3: I think it really comes back to for a lot
Speaker 3: of women that relationship with food as well. And if
Speaker 3: you find that you're really struggling to stop overindulging in
Speaker 3: or you're just eating to the point where you routinely
Speaker 3: feel sick, or you routinely feel guilty after you eat,
Speaker 3: I think it's very much time to see if you
Speaker 3: can link in with an expert, such as a dietitian,
Speaker 3: such as psychologists to basically just discuss your relationship with
Speaker 3: food and why I guess you keep repeating the same
Speaker 3: patterns of behaviors.
Speaker 4: So I agree, Susie.
Speaker 3: I don't mind if my clients have a bit more
Speaker 3: on the weekend or it's especially occasion like a wedding
Speaker 3: or a birthday. Of course, I'm happy to them to
Speaker 3: have a bit of cake, but if they then, you know,
Speaker 3: if they're doing it routinely, if they're overeating every weekend,
Speaker 3: if they're constantly feeling sick or guilty after they eat,
Speaker 3: and if it's not allowing them to achieve the goals
Speaker 3: they want, that's when I would say that I probably
Speaker 3: have an issue with it, more so than if randomly
Speaker 3: a client wanted to bang some calories because I had
Speaker 3: this beautiful, you know, seven course degus station that their
Speaker 3: work was.
Speaker 4: Paying for, or whatever it might be.
Speaker 3: You know, I'm more than happy for them to do
Speaker 3: something like that on the odd occasion, but it can't
Speaker 3: be this routine thing where every single weekend they're overeating
Speaker 3: just because you know, quote unquote is the weekend.
Speaker 1: One hundred percent And so that's you know, what we
Speaker 1: would really encourage you to do as we move into
Speaker 1: the Easter weekend is really consider how you would like
Speaker 1: to enjoy your Easter indulgence. Does that mean a beautiful,
Speaker 1: fresh hot cross bun as a replacement for a meal
Speaker 1: over the Easter days? Doesn't mean one sort of bunny
Speaker 1: on Easter Sunday that you really savor, you know, what
Speaker 1: is something that you get the most pleasure because I
Speaker 1: guarantee you when you take that time to consider actually
Speaker 1: what you enjoy, it's far different to just everything that's
Speaker 1: on display. So yeah, really just take that time and
Speaker 1: we'll come back to a question or at least chocolate
Speaker 1: in a minute. But we found a new product, ed
Speaker 1: and we love a new product at the supermarket and
Speaker 1: this comes from Coals. And we've spoken about this range before,
Speaker 1: which is the per Form Coals range, and you may
Speaker 1: have seen in the fresh meal section they've got some
Speaker 1: great pre made meal, some of my favorites out there.
Speaker 1: I think they've also got what else soups?
Speaker 3: Got soups as well, soups, pro made soups, pre madals,
Speaker 3: and they've also got like a protein powder type range
Speaker 3: as well, in that like health wellness kind of our aisle.
Speaker 4: Yeah, yeah, but it's in the soup aisle.
Speaker 1: Yeah, this tick of my fancy for a couple of reasons,
Speaker 1: because it leads to something else that I also wanted
Speaker 1: to sort of talk about it at some point. So
Speaker 1: these are a new range of soups, but they're not
Speaker 1: just any old soup. They're called a snack soup, and
Speaker 1: they're coming in an under two hundred calories, which is
Speaker 1: a really good reference point for what I would describe
Speaker 1: as snack as and they're just incredibly clean nutritionally.
Speaker 2: So they're retailing.
Speaker 1: There's three different varieties retailing for three dollars fifty, which
Speaker 1: is also a very nice snack price point two hundred
Speaker 1: and twenty grams. This is what I'm looking at, is
Speaker 1: the smoky chicken and chickpea stackpoop soup. So I will
Speaker 1: say I haven't tried them yet, but when I take
Speaker 1: a look at the nutritionals, they're pretty clean. Because I
Speaker 1: recently had a client who loves copp of soup. Now,
Speaker 1: don't judge me, but I myself also am quite partial
Speaker 1: to a cup of soup. Now, I know that they're
Speaker 1: very processed and a bit gross, but sometimes I just find,
Speaker 1: you know, when I got onto them when I have
Speaker 1: to have colonoscopies, and I just sometimes find that sort
Speaker 1: of blend. I like the broccoli one, But when you
Speaker 1: look at the calories, they're not always that low like.
Speaker 1: They're certainly often over one hundred calories and a decent
Speaker 1: amount of carp there's quite a range. So these new
Speaker 1: soups from coals, which are actually proper soup, like real food,
Speaker 1: not about a mix of a cup of soup. This
Speaker 1: one's only one hundred and thirty one calories lean. It's
Speaker 1: got ten grams of carbohydrate, which is really low, Like
Speaker 1: that's less than the size of bread. Only two point
Speaker 1: two grams of sugars like literally nothing, seven point seven
Speaker 1: grams of five are enormous. Twelve grams of protein, and
Speaker 1: the cleanest ingrediently is like water, tomato, chicken, chickpeas, like
Speaker 1: clean as clean can be. Now, the reason I love
Speaker 1: them is that I am so sick of people thinking
Speaker 1: of snacks as packeted stuff all the time. So at
Speaker 1: least four times a day I'll say to clients fresh
Speaker 1: food first before the snacks, but they all reach for
Speaker 1: the protein bar. Everyone loves a snack bar. Everyone loves
Speaker 1: the cheese and crackers, you know, everyone loves a snack
Speaker 1: in a packet, But really, you.
Speaker 2: Know it's not it's food.
Speaker 1: But of course, fresh stuff, cut out veggies, a beautiful
Speaker 1: soup like this is much better for you nutritionally. So
Speaker 1: to me, this fits a really great spot in my
Speaker 1: client's diets because whenever, now i've got a client who's
Speaker 1: about to go out for a meal and they know
Speaker 1: they're probably not going to get enough vegetables, or they've
Speaker 1: got that sort of terrible unsatisfied feeling all afternoon where
Speaker 1: they're just picking on stuff. I'm going to say, just
Speaker 1: have one of these snack soups. They're locale, they're high
Speaker 1: in protein, they're rich in veggies. I think they probably
Speaker 1: taste good. I think this range is very tasty, and
Speaker 1: I'm just loving the macronutrient profile of them. So I
Speaker 1: think for me to call a soup something nutritious as
Speaker 1: a snack, I think it's great. Similar to you know,
Speaker 1: I like those tuna and bean snap pop and stuff
Speaker 1: they do too, because again, whole food based, and you'll
Speaker 1: just be so much fuller when you eat something like
Speaker 1: this compared to just a snack bar. Now, don't get
Speaker 1: me wrong, I use snack bars, you know, when people
Speaker 1: are traveling on the road, but it's certainly not my
Speaker 1: first choice of a snack because they're never as satisfying
Speaker 1: as sort of real whole food that you prepare, you know,
Speaker 1: tunor on crackers with tomato or a soup.
Speaker 2: Like this is fantastic.
Speaker 1: So I hope they do well because the problem with
Speaker 1: these kinds of products is they sort of launch and
Speaker 1: if they don't sell well, they don't last very long
Speaker 1: in supermarkets because the supermarkets are brutal with new products.
Speaker 1: But to me, it really fills a gap for my clients,
Speaker 1: and I'll certainly be recommending them.
Speaker 4: I will say, Susie, it is a snack in a packet.
Speaker 4: It's not a packet.
Speaker 1: It's a pouch, isn't it pouch packet, same thing, But
Speaker 1: it's not a cup of soup.
Speaker 2: Though, no, it's not.
Speaker 4: It's different.
Speaker 3: It is not a pouch and just not a reference.
Speaker 3: There are the calls performers like you mentioned. I can't
Speaker 3: remember if you said the type. So this one was
Speaker 3: a smoky chicken and chickpea snacks soup like we were talking about.
Speaker 3: And I know that one of the first questions I
Speaker 3: could just think of a client off the top of
Speaker 3: my head. She's so lovely, and I know that she's
Speaker 3: just trying to hauck her health in whatever way, and
Speaker 3: she'll be like, can I just have tools?
Speaker 4: This is to make a meal.
Speaker 3: So I would agree with you I would say it's
Speaker 3: a snack that's a lot tuly because I know her
Speaker 3: brain would be like, it's really low calorie. It's twelve
Speaker 3: grams of protein. If I just double that, I'll hit
Speaker 3: my protein. My answer would be no, I wouldn't call
Speaker 3: this having two l three of these a meal because
Speaker 3: the sodium content is basically five hundred milligrams per serving.
Speaker 3: It's huge for a very small snack. For one hundred
Speaker 3: and thirty calories, five hundred milligrams of sodium is very high.
Speaker 3: So I wouldn't be recommending more than one of these.
Speaker 3: Surely you could build out a meal. It certainly doesn't
Speaker 3: have enough veggies or salad in my opinion, to make
Speaker 3: a balance meal.
Speaker 4: But I do love that.
Speaker 3: In terms of the snack space, I think if you're
Speaker 3: having a hungry week, particularly if you're on period week,
Speaker 3: this would be an awesome snack to have. You would
Speaker 3: need to be near, you know, a microove or a
Speaker 3: stove or something to heat it up. Obviously, I don't
Speaker 3: think it'd be very nice cold, but I do I
Speaker 3: agree with you, Susie. And from a price perspective, three
Speaker 3: fifty it's it's far more affordable than a lot of
Speaker 3: the different types of protein and energy bars on the market,
Speaker 3: so it gets a massive thumbs up from me as well.
Speaker 3: And it's also made from ninety percent Australian ingredients, which
Speaker 3: you know we always love them. We support more of
Speaker 3: the local farmers and growers and that sort of thing.
Speaker 3: I think it's always a good thing to do as well.
Speaker 1: So I haven't tried it yet, so we'd love to
Speaker 1: hear if you give it a go, share on our
Speaker 1: Nutrition Couch Instagram what you think of it.
Speaker 2: But I'm really happy with that range.
Speaker 1: I really always agree with the macro nutrient profile that
Speaker 1: they come up with, So.
Speaker 2: Yeah, have a lookout for them and let us know
Speaker 2: if you try it.
Speaker 3: Wonderful all right, And then to wrap us up today, Susie,
Speaker 3: our listener question is on Easter Chuckler like, how could
Speaker 3: we not the podcast just before Easter to talk about
Speaker 3: how many Easter ets is a program? So how many
Speaker 3: Easter eggs is too much? Is the listener question of
Speaker 3: the week. How long is a piece of string?
Speaker 4: Susie m key.
Speaker 3: Again, I just think it comes back to that healthy
Speaker 3: balance relationship with food. If you know you're someone that
Speaker 3: struggles with overeating. Don't buy packets and hundreds of dollars
Speaker 3: worth of Easter eggs, like I didn't buy any fertilli,
Speaker 3: Like she's eight months old.
Speaker 4: I don't give her chocolate. And for me, I bought.
Speaker 3: One tiny, little bluey egg and then I'm going to
Speaker 3: buy a little bunny. And I bought her a little
Speaker 3: Easter book, like a coloring book. So I'm sort of
Speaker 3: giving her little gifts without giving her an entire a
Speaker 3: basket of chocolate. But I appreciate my children are a
Speaker 3: lot younger than a lot of the listener's children. But
Speaker 3: you can still give bigger kids more of a present
Speaker 3: or a gift versus Easter chocolate. And same for yourself,
Speaker 3: Like Easter chocolate cost a bomb when you compare it
Speaker 3: to you know, the linch chocolate that I love that
Speaker 3: I often get heart price, or even if you're a
Speaker 3: Cabria lover, you can always get that thirty forty percent off.
Speaker 3: So stick with the chocolate that you love. Don't over
Speaker 3: buy Easter chocolate just because. And remember again, it's more
Speaker 3: like one day. It's not a whole, Mom, it's not a.
Speaker 4: Whole you know. We really just remember balance in mind.
Speaker 4: So I don't think we can.
Speaker 3: I can't really recommend a number, but I think aim
Speaker 3: to eat your meals as balanced as possible, and of
Speaker 3: course enjoy some chocolate over the long weekend. But I
Speaker 3: don't think it's about a number or a limit or
Speaker 3: a maximum amount. It's just around that general enjoyment with
Speaker 3: food and not having any guilt or anything like that
Speaker 3: after you eat.
Speaker 4: What do you think you're gonna give allisons a number?
Speaker 1: Well, I think a reference can be handy one hundred percent.
Speaker 1: I agree that people buy way too much. I've just
Speaker 1: just told you how much I just spit on Easter eggs,
Speaker 1: but I've got a.
Speaker 2: Lot of people to buy for.
Speaker 1: I think the thing is that you've got to isolate
Speaker 1: Easter to Easter. What happens is people have it around
Speaker 1: for weeks afterwards, and insight, you got to get rid
Speaker 1: of it. Like as soon as Easter of the day's over,
Speaker 1: I pack my kid's chocolate away and I final they
Speaker 1: forget about it, and I'll find it in the cupboard
Speaker 1: months later, or as I've said before, on the potty
Speaker 1: use it for baking and melt it down later and
Speaker 1: you can do all sorts of things with it. So
Speaker 1: you don't have to buy more ingredients because it's really
Speaker 1: quite expensive chocolate now just as a reference, so I'll
Speaker 1: give you actually how calorie density is. So I'm holding
Speaker 1: on to our dairy milk Clinker bunny. It's not very big,
Speaker 1: but it's one hundred and sixty grams now. In just
Speaker 1: one hundred grams, it's got five hundred calories, it's got
Speaker 1: thirty grams of fat, and it's got fifty eight grams
Speaker 1: of sugar and that's only literally.
Speaker 2: Half the bunny.
Speaker 1: Now, I think that my reference would be roughly one
Speaker 1: hundred gram bunnies, which I quite like. The Limp bunny
Speaker 1: for that reason is a good thing to buy because
Speaker 1: then you're sort of semi portion controlling yourself. So whether
Speaker 1: you like my favorite, which is the Ferreros Share Buddies
Speaker 1: or the lint or Cabri, I would be going or
Speaker 1: darra Le's got a Fetue, I would be sticking to
Speaker 1: hundred grand bunnies because I think that's a good reference.
Speaker 1: And so if you're a chocolate person, you know, have
Speaker 1: your bunny on Easter Sunday, get over it and keep
Speaker 1: in mind it's about five hundred extra calories. I think
Speaker 1: we run the risk when you're buying loads of those
Speaker 1: little eggs and having them all around and allowing yourself
Speaker 1: to mindlessly month. So I think for all the chocolate
Speaker 1: lovers listening, get the kids chocolate out of sight, out
Speaker 1: of sight, out of mind, enjoy something you love on
Speaker 1: Easter Sunday or if you have, you got great self
Speaker 1: control and you can have a larger portion and dish
Speaker 1: it out over a period of time. But I think
Speaker 1: buying one hundred grand bunnies rather than larger is a
Speaker 1: really easy way to portion control it. I like the
Speaker 1: we like one of those ones with the hazelner in them,
Speaker 1: the Ferrero little.
Speaker 3: Yeah, and then I can tooked last year the little
Speaker 3: Aldi has those little ones, and I bought a bag
Speaker 3: of them, and I went back last week and they're
Speaker 3: all sold out already, and I was like, come on, guys,
Speaker 3: so Aladi have these delicious little haze on our eggs.
Speaker 3: They're really They're really small, they're great. You know, A
Speaker 3: couple of them are delicious. But I could even find
Speaker 3: them this year when I went back last week.
Speaker 1: But two, like, if I have a drink at night,
Speaker 1: one or two I have one or two of those
Speaker 1: and that's the serve like it's they're quite high in college.
Speaker 1: I think they're about seventy calories each, so yeah, it's
Speaker 1: very easy to overeat the minis. So yeah, that would
Speaker 1: be my recommendation if you chocolate lover, have it on
Speaker 1: Easter Sunday, have your hot Cross bunds on the holiday
Speaker 1: days and then get over it. You know it's not
Speaker 1: having not but as soon as you over purchase an
Speaker 1: overby and mindlessing munch, that's the problem. But just an
Speaker 1: update on my Alna's because I've had all the podcast
Speaker 1: listeners now Elena's, I've heard the official word they've been deleted,
Speaker 1: that company's not making Chris Bread anymore.
Speaker 2: I'm very upset. Who would know.
Speaker 1: It's probably expensive to make I think because of the
Speaker 1: raw ingredients those amazing Alena Chris Bread.
Speaker 2: Very sad day in three and grocery.
Speaker 1: But thank you to all the podcast listeners who have
Speaker 1: been telling me where to five them, and I've been
Speaker 1: going to those wolis and I've even had a podcast
Speaker 1: sister who sent me some, So thank you very much
Speaker 1: for your support. And Leanne tracked to hold it down
Speaker 1: from in Brisbane, so I reckon I'm going to be
Speaker 1: good till about maybe July, and then I have to
Speaker 1: find a new cracker, so sure keep sending me if
Speaker 1: you see any Alina's mixed seed.
Speaker 3: The pink ones for reference if you're a visual person
Speaker 3: like me, the pink labels as he likes.
Speaker 1: But no, the harsh reality is they have been deleted,
Speaker 1: and I don't know what I'm going to do. I
Speaker 1: just think that now the Chris Bread I was misleading
Speaker 1: in the supermarket, there's hardly any like what is there?
Speaker 3: I did see a Chris Bread in Aldi the other day.
Speaker 3: I have to take a little close to a little
Speaker 3: close to look for you though. But yeah, nothing's ever
Speaker 3: going to match your Elena's on board Now.
Speaker 1: I have bought the Aldis. They're thinner. I haven't tried
Speaker 1: them yet, so we'll keep you posted if they're as good.
Speaker 1: All right, I'm all on that note that Happy Easter
Speaker 1: everybody for the weekend. Keep exercising is the other tip
Speaker 1: for us. You know, you can always enjoy more chocolate
Speaker 1: if you keep the body moving. Please keep telling your
Speaker 1: friends about us so we can continue to grow our
Speaker 1: new webinars alive at the nutritioncouch dot com. Breaking the
Speaker 1: diet cycle and eating the best sell and we will
Speaker 1: see you for another episode next Wednesday morning.
Speaker 2: Thanks for listening, catch guys next week.