1 00:00:00,840 --> 00:00:02,520 Speaker 1: Is your body in the best shape that it can 2 00:00:02,560 --> 00:00:05,440 Speaker 1: be to support you in living a long and healthy life. 3 00:00:05,640 --> 00:00:09,559 Speaker 1: On today's midweek motivational episode of The Nutrition Couch, Susie 4 00:00:09,560 --> 00:00:11,920 Speaker 1: shares a case study of how getting your body into 5 00:00:11,920 --> 00:00:15,080 Speaker 1: the right condition with diet and exercise is a very 6 00:00:15,120 --> 00:00:18,320 Speaker 1: smart step as we move into those middle years. Hi, 7 00:00:18,440 --> 00:00:21,119 Speaker 1: I'm Leanne Ward and I'm Suzie Borrow, and every week 8 00:00:21,200 --> 00:00:23,920 Speaker 1: we bring you The Nutrition Couch, our bi weeekly podcast 9 00:00:23,920 --> 00:00:25,840 Speaker 1: that keeps you up to date on everything that you 10 00:00:25,920 --> 00:00:28,600 Speaker 1: need to know in the world of nutrition as well 11 00:00:28,640 --> 00:00:32,000 Speaker 1: as your body life. Check in today, we review a 12 00:00:32,120 --> 00:00:34,960 Speaker 1: very popular drink with the young crowd, and we share 13 00:00:35,080 --> 00:00:39,479 Speaker 1: a favorite salad recipe of Susie's as we move into spring. So, Susie, 14 00:00:39,520 --> 00:00:42,000 Speaker 1: I'm going to throw right over to you to share 15 00:00:42,080 --> 00:00:44,400 Speaker 1: our case study of the week where I think you've 16 00:00:44,440 --> 00:00:48,080 Speaker 1: got a lovely lady heading into her periears. 17 00:00:47,920 --> 00:00:50,760 Speaker 2: I do, and it was such a great example of 18 00:00:50,920 --> 00:00:53,400 Speaker 2: priming yourself for positive hell. 19 00:00:53,479 --> 00:00:55,200 Speaker 3: As you move through your forties and fifties. 20 00:00:55,240 --> 00:00:57,680 Speaker 2: Because we do spend a lot of time talking about 21 00:00:57,680 --> 00:01:00,560 Speaker 2: weight control, we're weight loss specialists. Our client would generally 22 00:01:00,600 --> 00:01:03,200 Speaker 2: come to us full weight control. But I'm also seeing 23 00:01:03,240 --> 00:01:06,679 Speaker 2: more people who are looking to optimize their health as 24 00:01:06,720 --> 00:01:11,119 Speaker 2: they sort of move through those years because they're quite fit, 25 00:01:11,160 --> 00:01:12,600 Speaker 2: but they want to take it to the next level, 26 00:01:12,680 --> 00:01:14,319 Speaker 2: or they want to make sure they don't get diabetes, 27 00:01:14,440 --> 00:01:16,680 Speaker 2: or they want to keep on top of their metabolic variables. 28 00:01:16,720 --> 00:01:18,839 Speaker 2: So I love this, and I said to my client 29 00:01:18,840 --> 00:01:20,560 Speaker 2: at the time, I'm going to actually use this as 30 00:01:20,560 --> 00:01:23,240 Speaker 2: a case study if that's okay, because I think it's 31 00:01:23,240 --> 00:01:25,399 Speaker 2: such a good example. A lot of our listeners will 32 00:01:25,400 --> 00:01:27,520 Speaker 2: get a lot from so to for some contacts, my 33 00:01:27,600 --> 00:01:31,720 Speaker 2: client has lost fifteen kilos, so she is maybe five 34 00:01:31,840 --> 00:01:34,319 Speaker 2: kilos max. Away from what she would define as her 35 00:01:34,400 --> 00:01:36,320 Speaker 2: goal weight, but she's. 36 00:01:36,240 --> 00:01:37,800 Speaker 3: Actually pretty happy. 37 00:01:38,440 --> 00:01:42,120 Speaker 2: What she's not happy with is her WAISTE measurement is 38 00:01:42,200 --> 00:01:47,560 Speaker 2: still about ninety four centimeters, so abnormally depositing not abnormally 39 00:01:47,600 --> 00:01:50,680 Speaker 2: but disproportionately depositing around that abdominal area. 40 00:01:50,880 --> 00:01:53,200 Speaker 3: So I hadn't spoken to her for a few months. 41 00:01:53,200 --> 00:01:54,800 Speaker 2: She sort of wanted to check in to see where 42 00:01:54,840 --> 00:01:57,760 Speaker 2: she was up to with things, and what I spent 43 00:01:57,880 --> 00:02:01,440 Speaker 2: our session going through was based a plan of action 44 00:02:01,640 --> 00:02:07,200 Speaker 2: for her moving forward, irrespective of weight, but to optimize 45 00:02:07,200 --> 00:02:11,200 Speaker 2: her health, because I think we don't necessarily talk about 46 00:02:11,200 --> 00:02:14,680 Speaker 2: that in terms of preventative and positive aging. We're always 47 00:02:14,680 --> 00:02:17,200 Speaker 2: just looking for variables like I need to get my 48 00:02:17,280 --> 00:02:20,880 Speaker 2: cholesterol down, or I need to lose weight, or I'm 49 00:02:20,880 --> 00:02:23,320 Speaker 2: low in a nutrient, or I'm at risk of mosterea process, 50 00:02:23,360 --> 00:02:25,320 Speaker 2: as opposed to saying, right, where are we sitting now? 51 00:02:25,360 --> 00:02:28,200 Speaker 3: It's okay, but what are the steps to. 52 00:02:28,280 --> 00:02:31,639 Speaker 2: Make sure that we remain in control of our body 53 00:02:31,720 --> 00:02:35,079 Speaker 2: and keeping it in the best shape possible. So, as 54 00:02:35,080 --> 00:02:37,200 Speaker 2: I said to her, look, I understand that you are 55 00:02:37,280 --> 00:02:39,560 Speaker 2: keen to is another three to five kilos. So first 56 00:02:39,639 --> 00:02:42,360 Speaker 2: of all, we've gone through the diet over. 57 00:02:42,440 --> 00:02:43,560 Speaker 3: Nine twelve months. 58 00:02:43,600 --> 00:02:46,000 Speaker 2: It's pretty solid. Sure, she could probably mix it up 59 00:02:46,000 --> 00:02:48,080 Speaker 2: a little bit, but on the whole, you know, she 60 00:02:48,160 --> 00:02:50,800 Speaker 2: eats pretty well. We're going to look at mixing things up. 61 00:02:50,800 --> 00:02:52,640 Speaker 2: So the first thing I want to talk about in 62 00:02:52,760 --> 00:02:56,240 Speaker 2: terms of optimizing metabolism as you get older, whether you're thirty, 63 00:02:56,320 --> 00:02:59,520 Speaker 2: forty fifty, there's a lot of people who eat the 64 00:02:59,560 --> 00:03:03,880 Speaker 2: same day in day out. It's healthy, ticks the box nutritionally, 65 00:03:04,040 --> 00:03:04,680 Speaker 2: it's easy. 66 00:03:05,280 --> 00:03:07,400 Speaker 3: But what we want to be clear on is the 67 00:03:07,480 --> 00:03:10,079 Speaker 3: body gets very lazy. 68 00:03:09,720 --> 00:03:11,440 Speaker 2: When it has to do the same thing all the time, 69 00:03:11,760 --> 00:03:13,160 Speaker 2: and one of the worst things you can do for 70 00:03:13,200 --> 00:03:16,040 Speaker 2: metabolism is eat the same way day in day out. 71 00:03:16,120 --> 00:03:18,720 Speaker 2: So the first area that we spoke about was the 72 00:03:18,760 --> 00:03:21,520 Speaker 2: importance of having light and shade in your diet. 73 00:03:22,080 --> 00:03:23,560 Speaker 3: So on the whole, we want the diet to be 74 00:03:23,600 --> 00:03:24,720 Speaker 3: healthy most of the time. 75 00:03:24,800 --> 00:03:26,320 Speaker 2: You know, there's always going to be room through some 76 00:03:26,440 --> 00:03:28,960 Speaker 2: drinks or some treats or a high calorie meal, But 77 00:03:29,000 --> 00:03:31,200 Speaker 2: on the whole, we want there to be plenty of vegetables, 78 00:03:31,480 --> 00:03:35,880 Speaker 2: high in protein, less processed food, lightening the carbohydrate at night. 79 00:03:35,920 --> 00:03:37,680 Speaker 2: You know, they are models that work well for weight 80 00:03:37,680 --> 00:03:41,160 Speaker 2: control for everyone. But I also said to her, it's 81 00:03:41,200 --> 00:03:43,240 Speaker 2: no good being the same every day. You want to 82 00:03:43,280 --> 00:03:44,960 Speaker 2: have some days that are a little bit heavier, You 83 00:03:44,960 --> 00:03:46,360 Speaker 2: want to have some days that are a bit lighter, 84 00:03:46,680 --> 00:03:49,000 Speaker 2: because that should be a natural flow of appetite. You 85 00:03:49,040 --> 00:03:51,920 Speaker 2: shouldn't have the exact same appetite every single day, even 86 00:03:51,960 --> 00:03:55,480 Speaker 2: through work days. So really being paying attention to having 87 00:03:55,560 --> 00:03:57,760 Speaker 2: light and shade days and changing things. 88 00:03:57,600 --> 00:04:00,080 Speaker 4: Up can be as simple as if you had the 89 00:04:00,120 --> 00:04:02,760 Speaker 4: same breakfast cereal every day for the past five years, 90 00:04:02,840 --> 00:04:05,440 Speaker 4: try a new one, try a different yogurt, swap your 91 00:04:05,480 --> 00:04:08,080 Speaker 4: breads around, have one size totoast instead of two, or 92 00:04:08,080 --> 00:04:10,520 Speaker 4: maybe you need to instead of one. Just a little 93 00:04:10,520 --> 00:04:12,520 Speaker 4: bit of change, and I would say, you know, you 94 00:04:12,520 --> 00:04:14,280 Speaker 4: wouldn't want to go more than a couple of days 95 00:04:14,440 --> 00:04:17,520 Speaker 4: and each week be changing things around, moving forward to 96 00:04:17,640 --> 00:04:21,719 Speaker 4: constantly be challenging metabolism. And if you don't notice hunger regularly, 97 00:04:21,720 --> 00:04:24,760 Speaker 4: that is absolutely a sign that your body's pretty stable 98 00:04:24,839 --> 00:04:26,560 Speaker 4: and it's time to mix things up. So I gave 99 00:04:26,560 --> 00:04:29,719 Speaker 4: her one homework task of really trying to alternate some 100 00:04:29,880 --> 00:04:32,120 Speaker 4: lighter days of eating, which might be a day of 101 00:04:32,240 --> 00:04:34,839 Speaker 4: not many carbs after she's had a big weekend, and 102 00:04:34,880 --> 00:04:36,440 Speaker 4: then having heavier days. 103 00:04:36,160 --> 00:04:39,000 Speaker 3: Because I know the body will respond very well to that. 104 00:04:39,080 --> 00:04:41,159 Speaker 2: So that's the first area, the light and shade of 105 00:04:41,160 --> 00:04:43,840 Speaker 2: the diet right through her future, whether I speak to 106 00:04:43,880 --> 00:04:45,880 Speaker 2: her again or not, I want her to be always. 107 00:04:45,680 --> 00:04:46,800 Speaker 3: Aware of mixing things up. 108 00:04:47,440 --> 00:04:51,560 Speaker 2: The next area that we spoke about was the activity 109 00:04:51,600 --> 00:04:54,000 Speaker 2: and training her body in a certain way, because the 110 00:04:54,040 --> 00:04:57,039 Speaker 2: way her body's presenting to me, she's lost weight, but 111 00:04:57,120 --> 00:04:58,720 Speaker 2: she's still carrying abdominal fat. 112 00:04:58,720 --> 00:05:00,960 Speaker 3: And this will be resonating with many women. 113 00:05:01,240 --> 00:05:04,800 Speaker 2: Who are a healthy weight on scales or fitting into 114 00:05:04,839 --> 00:05:07,760 Speaker 2: a size clothes they're comfortable with, but their waist is 115 00:05:07,920 --> 00:05:10,640 Speaker 2: much higher than it was when they were twenty thirty 116 00:05:10,960 --> 00:05:13,120 Speaker 2: or even forty. So I want you to think, if 117 00:05:13,120 --> 00:05:15,360 Speaker 2: you're a woman in their late thirties forties, what your 118 00:05:15,440 --> 00:05:18,720 Speaker 2: waiste measurement was when you before you had your children, 119 00:05:18,960 --> 00:05:22,440 Speaker 2: or in your thirties, probably it was maybe early eighties, 120 00:05:22,440 --> 00:05:25,400 Speaker 2: maybe sort of mid seventies, whatever it was, and compare 121 00:05:25,400 --> 00:05:27,400 Speaker 2: it to where you are now. So in my client's example, 122 00:05:27,440 --> 00:05:30,760 Speaker 2: her waist was still over ninety centimeters and I said 123 00:05:30,760 --> 00:05:33,160 Speaker 2: to her, so, you're exercising all the time and you're 124 00:05:33,200 --> 00:05:35,920 Speaker 2: eating well, but what that tells me is that we're 125 00:05:35,960 --> 00:05:40,160 Speaker 2: not getting you into metabolic styles of training that are 126 00:05:40,160 --> 00:05:43,120 Speaker 2: helping you to metabolize abdominal fat. And we know from 127 00:05:43,160 --> 00:05:46,840 Speaker 2: the research that high intensity interval type training and mixing 128 00:05:46,920 --> 00:05:50,640 Speaker 2: things up, changing the routine around, and paying close attention 129 00:05:50,720 --> 00:05:53,279 Speaker 2: to your heart rate is important because I would say 130 00:05:53,320 --> 00:05:55,599 Speaker 2: that most of us are trading at about one twenty 131 00:05:55,720 --> 00:05:58,479 Speaker 2: one thirty heart rate and probably need to spike it 132 00:05:58,560 --> 00:06:00,800 Speaker 2: to get that metabolic effect. So that was the second 133 00:06:00,800 --> 00:06:04,320 Speaker 2: area we worked on, really targeting style of training heart 134 00:06:04,400 --> 00:06:08,000 Speaker 2: rate type training, and you know, making sure she's challenging 135 00:06:08,000 --> 00:06:10,359 Speaker 2: her body to actually burn body fat rather than just 136 00:06:10,400 --> 00:06:12,839 Speaker 2: constantly be looking at a number on the scale. I'm 137 00:06:12,839 --> 00:06:15,080 Speaker 2: now much more interested in getting her waiste measurement down. 138 00:06:15,080 --> 00:06:16,760 Speaker 2: I actually couldn't care less what this number on the 139 00:06:16,800 --> 00:06:18,880 Speaker 2: scale was, but I'm keen for her waist to be 140 00:06:19,000 --> 00:06:21,479 Speaker 2: dropping over time, because that suggests to me she's losing 141 00:06:21,520 --> 00:06:23,880 Speaker 2: body fat and she's a long way from sort of 142 00:06:23,880 --> 00:06:26,000 Speaker 2: her best waist. Now we might not get back to 143 00:06:26,000 --> 00:06:28,280 Speaker 2: our best waist, but you certainly want to be in 144 00:06:28,279 --> 00:06:30,800 Speaker 2: a low eighties as opposed to in the nineties if 145 00:06:30,800 --> 00:06:33,480 Speaker 2: you're only forty, because if you're in your nineties at forty, 146 00:06:33,560 --> 00:06:35,240 Speaker 2: it's only going to go up, and before you know it, 147 00:06:35,279 --> 00:06:37,200 Speaker 2: at fifty you'll one hundred. And the higher it is, 148 00:06:37,240 --> 00:06:39,159 Speaker 2: the harder it is to get off, which brings you 149 00:06:39,200 --> 00:06:41,839 Speaker 2: to the third area. So we spoke about that, and 150 00:06:41,880 --> 00:06:43,560 Speaker 2: so she had an action plan for diet, she had 151 00:06:43,560 --> 00:06:46,239 Speaker 2: an action plant for exercibe, and I said. 152 00:06:46,080 --> 00:06:47,280 Speaker 3: To her the thirdies. 153 00:06:47,880 --> 00:06:50,840 Speaker 2: If you have lost fifteen kilos and your waist is 154 00:06:50,880 --> 00:06:55,359 Speaker 2: still over ninety centimeters and resistant to change, that suggests 155 00:06:55,360 --> 00:06:56,800 Speaker 2: to me you've got some inchulin issues. 156 00:06:56,839 --> 00:06:58,800 Speaker 3: Now you might not be clinically insulin resistant. 157 00:06:59,320 --> 00:07:02,160 Speaker 2: You might have ten or fifteen years before you develop that, 158 00:07:02,600 --> 00:07:03,920 Speaker 2: but that is straight away a. 159 00:07:03,880 --> 00:07:04,400 Speaker 3: Market to me. 160 00:07:04,440 --> 00:07:06,880 Speaker 2: Your insulance not working as it should be, So I 161 00:07:06,920 --> 00:07:09,080 Speaker 2: would be going to a GP and having a discussion. 162 00:07:09,279 --> 00:07:11,880 Speaker 2: Is there any preventative health steps you can take to 163 00:07:11,920 --> 00:07:12,600 Speaker 2: bring those. 164 00:07:12,480 --> 00:07:13,840 Speaker 3: Levels down over time? 165 00:07:13,960 --> 00:07:16,520 Speaker 2: Now I want to stress not a doctor, but there 166 00:07:16,560 --> 00:07:20,480 Speaker 2: are medications like a light hypoglacemic agent, like an insulin 167 00:07:20,520 --> 00:07:21,679 Speaker 2: sensitizer like met forman. 168 00:07:22,000 --> 00:07:23,760 Speaker 3: We always traditionally. 169 00:07:23,200 --> 00:07:26,800 Speaker 2: Used that some people will says a powerful anti cancer agent. 170 00:07:27,000 --> 00:07:29,640 Speaker 2: It's not aggressive like the newer OZ and peak sax 171 00:07:29,680 --> 00:07:31,000 Speaker 2: senders in terms of weight loss. 172 00:07:31,320 --> 00:07:33,160 Speaker 3: It's just helping your cell be more. 173 00:07:33,040 --> 00:07:36,600 Speaker 2: Sensitive to your hormones so your fat metabolism cycle can 174 00:07:36,640 --> 00:07:38,920 Speaker 2: work more efficiently. And I said to her, I want 175 00:07:38,960 --> 00:07:41,760 Speaker 2: you to know because in five or ten years, if 176 00:07:41,800 --> 00:07:43,000 Speaker 2: you develop diabetes. 177 00:07:43,120 --> 00:07:44,680 Speaker 3: I want to be clear that I said to you, you. 178 00:07:44,520 --> 00:07:47,280 Speaker 2: Are at higher risk now, so you knew and you 179 00:07:47,320 --> 00:07:49,680 Speaker 2: could take proactive steps to discuss that. 180 00:07:49,640 --> 00:07:52,200 Speaker 3: With your doctor and make an informed. 181 00:07:51,760 --> 00:07:55,400 Speaker 2: Decision about whether a preventative medication may be useful now or. 182 00:07:55,320 --> 00:07:57,600 Speaker 3: In the future. Because we want to set our clients 183 00:07:57,680 --> 00:07:58,680 Speaker 3: up for a long and healthy life. 184 00:07:58,720 --> 00:08:01,000 Speaker 2: Sure, we want them to achieve their weight goals, but 185 00:08:01,040 --> 00:08:02,920 Speaker 2: we don't want them to be on a diet or 186 00:08:03,000 --> 00:08:04,720 Speaker 2: a food plan that gets all their weight off, they 187 00:08:04,720 --> 00:08:05,440 Speaker 2: put it all back. 188 00:08:05,280 --> 00:08:06,280 Speaker 3: On again and more. 189 00:08:06,720 --> 00:08:08,320 Speaker 2: We want to set them up to be their best 190 00:08:08,360 --> 00:08:10,920 Speaker 2: version of self long term and be able to prevent 191 00:08:10,960 --> 00:08:12,960 Speaker 2: weight gain as much as get it off at the time. 192 00:08:13,320 --> 00:08:15,480 Speaker 2: So I want her to know these are your steps. 193 00:08:16,280 --> 00:08:17,720 Speaker 2: Sure you might get a little bit more off on 194 00:08:17,720 --> 00:08:20,320 Speaker 2: the scales and be happy, but if that waste keeps high, 195 00:08:20,400 --> 00:08:22,360 Speaker 2: I want you to always know that that is a 196 00:08:22,440 --> 00:08:25,080 Speaker 2: risk fact for diabetes. And I want you to have 197 00:08:25,160 --> 00:08:28,120 Speaker 2: the education to go and see a doctor who specializes 198 00:08:28,160 --> 00:08:32,160 Speaker 2: in preventive and positive health because if that medication will 199 00:08:32,160 --> 00:08:34,840 Speaker 2: help bring your waist down and mean you never get diabetes, 200 00:08:35,200 --> 00:08:36,439 Speaker 2: that was a very smart. 201 00:08:36,160 --> 00:08:37,679 Speaker 3: Thing to do in your forties, and I think we 202 00:08:37,679 --> 00:08:40,120 Speaker 3: should talk more about that with women and be very. 203 00:08:40,000 --> 00:08:41,520 Speaker 2: Clear, if your waist is high and you've got a 204 00:08:41,559 --> 00:08:43,360 Speaker 2: family history, you are at very high risk. 205 00:08:43,720 --> 00:08:44,560 Speaker 3: And I would want you to. 206 00:08:44,559 --> 00:08:47,240 Speaker 2: Be having a conversation with your GP and or endocrinologist 207 00:08:47,320 --> 00:08:50,680 Speaker 2: for a preventive health perspective because it's much better to 208 00:08:50,760 --> 00:08:53,240 Speaker 2: prevent those last jib diseases than that it's similar away 209 00:08:53,280 --> 00:08:56,400 Speaker 2: in the background and then suddenly develop in your fifties 210 00:08:56,400 --> 00:08:58,400 Speaker 2: and you thought, well, I could have prevented that if 211 00:08:58,400 --> 00:08:59,520 Speaker 2: I had tried some. 212 00:08:59,480 --> 00:09:00,680 Speaker 3: Of those medical patients. 213 00:09:01,000 --> 00:09:03,400 Speaker 1: Wonderful Kay study for the week, So I'll let you know. 214 00:09:03,440 --> 00:09:06,439 Speaker 2: You know, she's very diligent client, and she'll do well 215 00:09:06,480 --> 00:09:06,800 Speaker 2: with that. 216 00:09:06,880 --> 00:09:08,160 Speaker 3: And I'm sort of more and. 217 00:09:08,080 --> 00:09:10,720 Speaker 2: More with my girls working with Perry, encouraging them to 218 00:09:10,760 --> 00:09:13,720 Speaker 2: have those positive discussions about hormones and preventative health. 219 00:09:13,800 --> 00:09:15,079 Speaker 3: And I think we should bring it out in the 220 00:09:15,120 --> 00:09:15,920 Speaker 3: open because. 221 00:09:15,679 --> 00:09:18,000 Speaker 2: We want to age well, you know, we want to 222 00:09:18,040 --> 00:09:20,080 Speaker 2: be fit and healthy in our seventies and our eighties, 223 00:09:20,080 --> 00:09:21,520 Speaker 2: and we don't want to walk around with wastes of 224 00:09:21,600 --> 00:09:24,480 Speaker 2: ninety plus because aesthetically it doesn't feel good, our clothes 225 00:09:24,520 --> 00:09:24,920 Speaker 2: don't fit. 226 00:09:25,520 --> 00:09:27,600 Speaker 3: And I think it's okay to say that for women 227 00:09:27,800 --> 00:09:29,959 Speaker 3: and give them the tools to. 228 00:09:30,040 --> 00:09:32,680 Speaker 2: Get the information and advice they need to positively take 229 00:09:32,720 --> 00:09:34,920 Speaker 2: control and make informed decisions about their health. 230 00:09:35,480 --> 00:09:37,840 Speaker 1: Hundred percent. Couldn't agree more. All Right, Sue, I'm going 231 00:09:37,840 --> 00:09:40,320 Speaker 1: to jump into our product of the week, So this 232 00:09:40,360 --> 00:09:42,640 Speaker 1: one is one that my sister sent me actually Nikki, 233 00:09:43,080 --> 00:09:44,640 Speaker 1: and she said, what do you think about these? And 234 00:09:44,720 --> 00:09:49,000 Speaker 1: so they are the nat Via brown sugar flavored bubble teas. 235 00:09:49,040 --> 00:09:51,440 Speaker 1: Now we have discussed bubble teas in the podcast before. 236 00:09:51,520 --> 00:09:53,360 Speaker 1: Sudie and I are not a huge fan because they're 237 00:09:53,400 --> 00:09:56,600 Speaker 1: typically very very very high in sugar, and I'm not 238 00:09:56,640 --> 00:09:59,360 Speaker 1: even sure what the little pearls are generally even made 239 00:09:59,360 --> 00:10:01,280 Speaker 1: out of. So I surprised to see this one on 240 00:10:01,280 --> 00:10:04,680 Speaker 1: the market. They're claiming it's world first no added sugar 241 00:10:04,800 --> 00:10:07,920 Speaker 1: Kojak pearl bubble tea, so I was very excited they 242 00:10:08,040 --> 00:10:08,720 Speaker 1: hit your back pocket. 243 00:10:08,720 --> 00:10:08,840 Speaker 3: Though. 244 00:10:08,840 --> 00:10:10,640 Speaker 1: There are eleven dollars for a pack of four, so 245 00:10:10,679 --> 00:10:13,720 Speaker 1: I wouldn't say that they are very affordable. But considering 246 00:10:13,760 --> 00:10:15,640 Speaker 1: if you just bought a bubble tea at you know, 247 00:10:15,679 --> 00:10:18,800 Speaker 1: like your local Westfield or whatever, a local bubble tea 248 00:10:18,800 --> 00:10:21,600 Speaker 1: store there typically I think about six seven, eight dollars anyway, 249 00:10:21,679 --> 00:10:24,280 Speaker 1: so considering you get four in a pack for eleven dollars, 250 00:10:24,360 --> 00:10:27,440 Speaker 1: maybe they're affordable from that perspective. So you basically put 251 00:10:27,440 --> 00:10:30,440 Speaker 1: the sashet into I think, how do you make it up? 252 00:10:30,440 --> 00:10:32,679 Speaker 1: I think other I would assume some milk or something. 253 00:10:32,679 --> 00:10:34,559 Speaker 1: There's two little things in there. There's a pearls and 254 00:10:34,600 --> 00:10:38,280 Speaker 1: the flavor sachet. So going through the nutritionals per serving, 255 00:10:38,320 --> 00:10:40,520 Speaker 1: there two hundred and twenty kilo jewels, which is about 256 00:10:40,520 --> 00:10:43,360 Speaker 1: fifty five calories, two point six grams of protein. There's 257 00:10:43,400 --> 00:10:46,680 Speaker 1: nil detectable gluten in there, one point seven grams of fat, 258 00:10:46,720 --> 00:10:48,960 Speaker 1: six point eight grams of calves with only three point 259 00:10:49,040 --> 00:10:52,560 Speaker 1: seven of that being sugar, so incredibly low compared to 260 00:10:52,559 --> 00:10:55,000 Speaker 1: a standard bubble tea or buy from a shop, and 261 00:10:55,160 --> 00:10:57,640 Speaker 1: forty four milligrams of sodium, which is very very low. 262 00:10:57,880 --> 00:11:01,559 Speaker 1: So looking at the ingredient, SUSI in the coja pearls themselves. 263 00:11:01,800 --> 00:11:04,360 Speaker 1: So kojak is something that it's a type of vegetable, 264 00:11:04,360 --> 00:11:06,839 Speaker 1: isn't it. It was gained popularity years yews and years ago 265 00:11:07,000 --> 00:11:11,120 Speaker 1: as the low carb like the slenderer noodle and rice replacement. 266 00:11:11,160 --> 00:11:16,640 Speaker 1: Yeah it is a noodle. It's a vegetable, isn't it. Yeah, yeah, exactly. 267 00:11:16,640 --> 00:11:18,800 Speaker 1: So now they're actually turning these into pearls that you 268 00:11:18,800 --> 00:11:21,560 Speaker 1: can put in your bubble tea pretty innovative. So that's 269 00:11:21,559 --> 00:11:24,959 Speaker 1: the first ingredient is the kojak powder, and then the 270 00:11:25,080 --> 00:11:30,040 Speaker 1: second ingredient is carroag Janine. I'm the worst pronouncing ingredients, 271 00:11:30,080 --> 00:11:33,800 Speaker 1: Suzy Carrogjanina. I don't even know if that's how you say. Anyway, 272 00:11:33,800 --> 00:11:36,640 Speaker 1: I google it as you do, and it is from 273 00:11:36,679 --> 00:11:40,640 Speaker 1: the family of red seaweed, so apparently it's a part 274 00:11:40,679 --> 00:11:42,880 Speaker 1: that they extrack from the red seaweed, which is commonly 275 00:11:43,000 --> 00:11:45,960 Speaker 1: used to thicken foods and has very minimal nutritional value. 276 00:11:46,000 --> 00:11:48,320 Speaker 1: So I think it's basically used to thicken and create 277 00:11:48,360 --> 00:11:50,840 Speaker 1: the texture of these pearls. And then we've got a 278 00:11:50,840 --> 00:11:54,120 Speaker 1: little bit of agar powder, preservatives and some stemi oles 279 00:11:54,120 --> 00:11:56,960 Speaker 1: in the pearls, and then in the brown sugar flavor 280 00:11:57,080 --> 00:12:00,840 Speaker 1: sashet there is skive milk powder, a little bit MCTA powder, 281 00:12:00,920 --> 00:12:03,920 Speaker 1: tapiogre starch, a little bit of black tea extract, and 282 00:12:03,960 --> 00:12:06,679 Speaker 1: some soy lethos and so yeah, that's the ingredient. So 283 00:12:06,720 --> 00:12:09,080 Speaker 1: it's pretty it's pretty good. Like of course, it's a 284 00:12:09,120 --> 00:12:11,080 Speaker 1: processed food. You know, we're trying to mimic a bubble 285 00:12:11,120 --> 00:12:13,920 Speaker 1: tea here, but compared to standard bubble tea, nutritionally this 286 00:12:14,080 --> 00:12:17,040 Speaker 1: is far far superior. And as I said, that's four 287 00:12:17,080 --> 00:12:20,000 Speaker 1: sachets in the two hundred mills and then I'm just 288 00:12:20,080 --> 00:12:22,199 Speaker 1: trying to see how you actually make this up, Susie. 289 00:12:22,800 --> 00:12:24,840 Speaker 1: I imagine there you go, so you empty a sashet 290 00:12:24,880 --> 00:12:27,000 Speaker 1: into a glass, you add two hundred meals of cold water, 291 00:12:27,280 --> 00:12:30,160 Speaker 1: and then you pour the little conject pearls sashet into 292 00:12:30,160 --> 00:12:31,840 Speaker 1: there as well, so essentially you can just make it 293 00:12:31,920 --> 00:12:33,880 Speaker 1: up at home. It gets a thumbs up from me. 294 00:12:33,920 --> 00:12:35,840 Speaker 1: I do think it's a little bit expensive, but to 295 00:12:35,920 --> 00:12:38,439 Speaker 1: me thumbs up. It's a strain own, it's gluten free, 296 00:12:38,559 --> 00:12:41,439 Speaker 1: and it's significantly lower calories and sugar than a standard 297 00:12:41,480 --> 00:12:44,320 Speaker 1: bubble tea. So I don't know, Susie sums up from me, 298 00:12:44,440 --> 00:12:45,240 Speaker 1: what do you think. 299 00:12:45,320 --> 00:12:47,440 Speaker 2: It's much better than the ones we were reviewed previously, 300 00:12:47,480 --> 00:12:49,720 Speaker 2: which was so packed full of sugar. I'm so not 301 00:12:49,760 --> 00:12:51,719 Speaker 2: a bubble tea person, Like when I go in the 302 00:12:51,800 --> 00:12:53,040 Speaker 2: key will have to just drink champagne. 303 00:12:53,040 --> 00:12:56,000 Speaker 3: We won't be having bubble tea. And I think David 304 00:12:56,080 --> 00:12:57,800 Speaker 3: might be partial to a cheeky bubble tea back. 305 00:12:57,840 --> 00:12:58,600 Speaker 1: Yeah, he likes them. 306 00:12:58,640 --> 00:13:01,239 Speaker 3: It's one of the best ones that I've seen in supermarkets. 307 00:13:01,240 --> 00:13:02,800 Speaker 2: So if you've got young kids, I think it's really 308 00:13:02,840 --> 00:13:05,480 Speaker 2: big with high school students. It's a much better option 309 00:13:05,640 --> 00:13:08,800 Speaker 2: fifty calories. So yeah, it's a good find. And yeah 310 00:13:08,800 --> 00:13:11,160 Speaker 2: that interested in drinks continues to grow. And I guess 311 00:13:11,440 --> 00:13:14,240 Speaker 2: if it's comparing it to soft drink in soft drink 312 00:13:14,240 --> 00:13:15,800 Speaker 2: consumptions reducing, it's a good thing. 313 00:13:15,880 --> 00:13:17,400 Speaker 3: You know, it's much better for teenage just to have 314 00:13:17,440 --> 00:13:21,400 Speaker 3: that than energy drinks or prime or soft drinks. So 315 00:13:21,760 --> 00:13:24,120 Speaker 3: you know they got drink something. Why not good find? 316 00:13:24,440 --> 00:13:27,000 Speaker 3: Thanks Nikki. All right, Well, to wrap us up, we're 317 00:13:27,040 --> 00:13:28,520 Speaker 3: going to do a recipe. 318 00:13:28,800 --> 00:13:31,280 Speaker 2: And I know everyone loves their recipes because you're always 319 00:13:31,280 --> 00:13:32,920 Speaker 2: asking for the images. If we haven't put the monks, 320 00:13:32,920 --> 00:13:34,440 Speaker 2: we're going to try and be better at that. So 321 00:13:34,480 --> 00:13:36,280 Speaker 2: I'm going to share one that I have made for 322 00:13:36,400 --> 00:13:38,000 Speaker 2: years and years and years, and I think it's quite 323 00:13:38,040 --> 00:13:40,720 Speaker 2: relevant to women with high nutrients a months because I 324 00:13:40,760 --> 00:13:44,760 Speaker 2: find my women are often grabbing things like your tuna salad, 325 00:13:44,920 --> 00:13:49,400 Speaker 2: sushi rolls. Maybe they're big fans of chicken pokey bowls, 326 00:13:49,520 --> 00:13:51,839 Speaker 2: but of course when we're grabbing that kind of salad, 327 00:13:51,920 --> 00:13:54,880 Speaker 2: it lacks the iron from lean red meat. Now, I 328 00:13:55,000 --> 00:13:57,800 Speaker 2: often have sporadic red meat eaters and not often fully 329 00:13:57,840 --> 00:14:00,520 Speaker 2: vegetarian or plant based, but they might have just red meat. 330 00:14:00,360 --> 00:14:02,360 Speaker 3: Occasionally in a spag bowl or maybe a burger. 331 00:14:02,679 --> 00:14:04,440 Speaker 2: They're certainly not getting it three or four times a 332 00:14:04,440 --> 00:14:07,040 Speaker 2: week in small amounts for optimal iron absorption. So this 333 00:14:07,080 --> 00:14:09,880 Speaker 2: is a rich iron meal for women who perhaps don't 334 00:14:09,920 --> 00:14:11,120 Speaker 2: love a great piece of steak. 335 00:14:11,600 --> 00:14:13,280 Speaker 3: And I call it just a warm lamb salad. 336 00:14:13,320 --> 00:14:15,240 Speaker 2: And what I do with it is just roast up 337 00:14:15,280 --> 00:14:17,240 Speaker 2: a tray, and you could do any vegetables. 338 00:14:17,280 --> 00:14:20,160 Speaker 3: Actually, you could do sweet potato. I tend to do. 339 00:14:20,120 --> 00:14:23,560 Speaker 2: Pumpkin because it's lighter, lower and carbohydrate, and just roast 340 00:14:23,600 --> 00:14:24,560 Speaker 2: it in cubes in the oven. 341 00:14:24,600 --> 00:14:26,240 Speaker 3: But you could certainly add any kind. 342 00:14:26,080 --> 00:14:30,080 Speaker 2: Of other roasted vegetable, whether it's zucchini, red capsickham, eggplant, 343 00:14:30,080 --> 00:14:32,960 Speaker 2: you could really bog that up, Spanish onion, and then 344 00:14:33,080 --> 00:14:36,400 Speaker 2: I just simply mix it with some salad leaves the pumpkin, 345 00:14:36,640 --> 00:14:38,800 Speaker 2: and then I get I myself will buy a ba 346 00:14:38,960 --> 00:14:42,400 Speaker 2: lamb backstrap, but that is quite expensive. You could also 347 00:14:42,440 --> 00:14:44,440 Speaker 2: do it with cutlets if you only need one or two, 348 00:14:44,440 --> 00:14:47,520 Speaker 2: and slice the lean lamb really quite thin, and then 349 00:14:47,560 --> 00:14:49,600 Speaker 2: I just mix it with some tomato. You can do 350 00:14:49,720 --> 00:14:52,360 Speaker 2: roasted beet troop and then put some feather through it 351 00:14:52,720 --> 00:14:55,560 Speaker 2: and it sprinkles some pepedas on top, and it is 352 00:14:55,600 --> 00:14:59,080 Speaker 2: a delicious way to include some red meat in a salad. 353 00:14:59,200 --> 00:15:01,720 Speaker 2: Plenty of vegetable rules. The fetter makes it delicious. You 354 00:15:01,720 --> 00:15:04,720 Speaker 2: could also use goats cheese, and you could put a 355 00:15:04,760 --> 00:15:06,400 Speaker 2: bit of extra version olive oil on top, but I 356 00:15:06,440 --> 00:15:08,680 Speaker 2: find that the feta, particularly if you use a marinated fetter, 357 00:15:08,840 --> 00:15:10,920 Speaker 2: keeps it quite moist anyway, and. 358 00:15:10,880 --> 00:15:12,040 Speaker 3: It's just so quick and easy. 359 00:15:12,080 --> 00:15:13,680 Speaker 2: It's like one of those five minute dinners you get 360 00:15:13,680 --> 00:15:16,080 Speaker 2: home late, particularly if you've made the roast veggies in advance. 361 00:15:16,440 --> 00:15:18,160 Speaker 3: You can just mix it through any kind of salad 362 00:15:18,200 --> 00:15:20,080 Speaker 3: bag or dark leaf you've got, whether. 363 00:15:19,920 --> 00:15:22,960 Speaker 2: It's spinach or rocket, and it's so delicious. 364 00:15:22,960 --> 00:15:24,320 Speaker 3: Everyone loves that the whole family. 365 00:15:24,440 --> 00:15:26,400 Speaker 2: So a warm Land salad will pop up in a 366 00:15:26,400 --> 00:15:28,240 Speaker 2: great way to get an extra serve of lean red 367 00:15:28,240 --> 00:15:31,840 Speaker 2: meat into your diet. And because you can buy cutlets individually, 368 00:15:31,960 --> 00:15:33,880 Speaker 2: or a piece of backstrap might give you three or 369 00:15:33,880 --> 00:15:36,360 Speaker 2: four serves, it's quite a cost effective one, particularly if 370 00:15:36,360 --> 00:15:37,560 Speaker 2: you're preparing meals for just. 371 00:15:37,520 --> 00:15:40,840 Speaker 3: One or two. So everyone enjoys a bit of warm 372 00:15:40,920 --> 00:15:41,560 Speaker 3: land salad. 373 00:15:41,600 --> 00:15:44,200 Speaker 2: And we'll pop up eight image and the actual recipe 374 00:15:44,240 --> 00:15:45,480 Speaker 2: on Instagram. 375 00:15:45,360 --> 00:15:48,160 Speaker 1: Absolutely sounds word for right. Thank you for sharing, Susie, 376 00:15:48,280 --> 00:15:50,120 Speaker 1: and that brings us to the end of the Nutrition 377 00:15:50,200 --> 00:15:53,520 Speaker 1: Catch for another midweek Motivational Wednesday. We're very excited to 378 00:15:53,520 --> 00:15:55,640 Speaker 1: share that we have a few live events coming up 379 00:15:55,720 --> 00:15:58,880 Speaker 1: mid October. One is on the psychology of weight loss 380 00:15:58,920 --> 00:16:01,280 Speaker 1: and one is on women and hormones, so you're welcome 381 00:16:01,280 --> 00:16:03,440 Speaker 1: to tune into one or both of them. We will 382 00:16:03,480 --> 00:16:06,400 Speaker 1: have tickets available for sale very soon, if not already, 383 00:16:06,480 --> 00:16:08,840 Speaker 1: because we pre record these podcasts a little bit in advance, 384 00:16:08,920 --> 00:16:11,320 Speaker 1: so it's very likely tickets are already available, So check 385 00:16:11,360 --> 00:16:13,840 Speaker 1: out our website, which is the nutritioncouch dot com, or 386 00:16:13,840 --> 00:16:16,160 Speaker 1: have a look at our Instagram page for more details. 387 00:16:16,200 --> 00:16:18,880 Speaker 1: And we hope to see or listen to everybody next 388 00:16:18,920 --> 00:16:20,400 Speaker 1: week on next week's episode. 389 00:16:20,560 --> 00:16:21,280 Speaker 3: Thanks for listening.