1 00:00:00,800 --> 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 --> 00:00:09,479 Speaker 1: On today's midweek motivational episode of The Nutrition Couch, Susie 4 00:00:09,560 --> 00:00:11,879 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 00:00:15,080 --> 00:00:18,319 Speaker 1: smart step as we move into those middle years. Hi, 7 00:00:18,400 --> 00:00:21,119 Speaker 1: I'm Leanne Maud and I'm Suzie Borrow and every week 8 00:00:21,160 --> 00:00:24,239 Speaker 1: we bring you The Nutrition Couch biweekly podcast that keeps 9 00:00:24,280 --> 00:00:26,159 Speaker 1: you up to date on everything that you need to 10 00:00:26,200 --> 00:00:29,080 Speaker 1: know in the world of nutrition as well as your 11 00:00:29,240 --> 00:00:32,680 Speaker 1: body life. Check in today, we review a very popular 12 00:00:32,760 --> 00:00:35,640 Speaker 1: drink with the young crowd, and we share a favorite 13 00:00:35,720 --> 00:00:39,400 Speaker 1: salad recipe of Susie's as we move into spring. So, Susie, 14 00:00:39,479 --> 00:00:42,000 Speaker 1: I'm going to throw right over to you to share 15 00:00:42,040 --> 00:00:44,360 Speaker 1: our case study of the week where I think you've 16 00:00:44,400 --> 00:00:47,440 Speaker 1: got a lovely lady heading into her periyears. 17 00:00:47,880 --> 00:00:50,760 Speaker 2: I do, and it was such a great example of 18 00:00:50,920 --> 00:00:54,279 Speaker 2: priming yourself for positive hell as you move through your 19 00:00:54,280 --> 00:00:57,080 Speaker 2: forties and fifties. Because we do spend a lot of 20 00:00:57,080 --> 00:00:59,680 Speaker 2: time talking about weight control, we're weight loss specialists. Our 21 00:00:59,720 --> 00:01:02,360 Speaker 2: client would generally come to us full weight control, but 22 00:01:02,400 --> 00:01:06,040 Speaker 2: I'm also seeing more people who are looking to optimize 23 00:01:06,040 --> 00:01:09,319 Speaker 2: their health as they sort of move through those years 24 00:01:09,360 --> 00:01:11,880 Speaker 2: because they're quite fit, but they want to take it 25 00:01:11,880 --> 00:01:13,280 Speaker 2: to the next level, or they want to make sure 26 00:01:13,319 --> 00:01:15,080 Speaker 2: they don't get diabetes, or they want to keep on 27 00:01:15,120 --> 00:01:18,039 Speaker 2: top of their metabolic variables. So I love this, and 28 00:01:18,080 --> 00:01:19,520 Speaker 2: I said to my client at the time, I'm going 29 00:01:19,560 --> 00:01:21,720 Speaker 2: to actually use this as a case study if that's okay, 30 00:01:22,400 --> 00:01:24,480 Speaker 2: because I think it's such a good example. A lot 31 00:01:24,480 --> 00:01:26,480 Speaker 2: of our listeners will get a lot from so to 32 00:01:26,600 --> 00:01:30,199 Speaker 2: for some contacts, my client has lost fifteen kilos, so 33 00:01:30,319 --> 00:01:33,320 Speaker 2: she is maybe five kilos max. Away from what she 34 00:01:33,360 --> 00:01:37,800 Speaker 2: would define as her goal weight, but she's actually pretty happy. 35 00:01:38,400 --> 00:01:42,120 Speaker 2: What she's not happy with is her waste measurement is 36 00:01:42,160 --> 00:01:47,520 Speaker 2: still about ninety four centimeters, so abnormally depositing not abnormally, 37 00:01:47,560 --> 00:01:51,760 Speaker 2: but disproportionately depositing around that abdominal area. So I hadn't 38 00:01:51,800 --> 00:01:53,560 Speaker 2: spoken to her for a few months. She sort of 39 00:01:53,600 --> 00:01:55,200 Speaker 2: wanted to check in to see where she was up 40 00:01:55,280 --> 00:01:58,960 Speaker 2: to with things, and what I spent our session going 41 00:01:59,040 --> 00:02:03,960 Speaker 2: through was basically a plan of action for her moving forward, 42 00:02:04,720 --> 00:02:08,400 Speaker 2: irrespective of weight, but to optimize her health because I 43 00:02:08,440 --> 00:02:12,440 Speaker 2: think we don't necessarily talk about that in terms of 44 00:02:12,600 --> 00:02:16,000 Speaker 2: preventative and positive aging. We're always just looking for variables 45 00:02:16,080 --> 00:02:18,280 Speaker 2: like I need to get my cholesterol down, or I 46 00:02:18,320 --> 00:02:21,760 Speaker 2: need to lose weight, or I'm low in a nutrient, 47 00:02:21,880 --> 00:02:24,320 Speaker 2: or I'm at risk of mooster process, as opposed to saying, right, 48 00:02:24,320 --> 00:02:27,440 Speaker 2: where are we sitting now? It's okay, but what are 49 00:02:27,440 --> 00:02:30,519 Speaker 2: the steps to make sure that we remain in control 50 00:02:30,680 --> 00:02:34,200 Speaker 2: of our body and keeping it in the best shape possible. So, 51 00:02:34,840 --> 00:02:36,920 Speaker 2: as I said to her, look, I understand that you 52 00:02:37,080 --> 00:02:39,200 Speaker 2: are keen to is another three to five kilos. So 53 00:02:39,320 --> 00:02:42,680 Speaker 2: first of all, we've gone through the diet over nine 54 00:02:42,800 --> 00:02:45,720 Speaker 2: twelve months. It's pretty solid. Sure, she could probably mix 55 00:02:45,760 --> 00:02:47,880 Speaker 2: it up a little bit, but on the whole, you know, 56 00:02:47,960 --> 00:02:50,360 Speaker 2: she eats pretty well. We're going to look at mixing 57 00:02:50,400 --> 00:02:51,760 Speaker 2: things up. So the first thing I want to talk 58 00:02:51,800 --> 00:02:55,400 Speaker 2: about in terms of optimizing metabolism as you get older, 59 00:02:55,440 --> 00:02:58,959 Speaker 2: whether you're thirty, forty fifty, there's a lot of people 60 00:02:58,960 --> 00:03:02,520 Speaker 2: who eat the same thing day in day out. It's healthy, 61 00:03:02,680 --> 00:03:06,200 Speaker 2: ticks the box nutritionally, it's easy. But what we want 62 00:03:06,240 --> 00:03:09,639 Speaker 2: to be clear on is the body gets very lazy 63 00:03:09,680 --> 00:03:11,400 Speaker 2: when it has to do the same thing all the time, 64 00:03:11,720 --> 00:03:13,120 Speaker 2: and one of the worst things you can do for 65 00:03:13,200 --> 00:03:16,040 Speaker 2: metabolism is eat the same way day in day out. 66 00:03:16,080 --> 00:03:18,720 Speaker 2: So the first area that we spoke about was the 67 00:03:18,760 --> 00:03:22,120 Speaker 2: importance of having light and shade in your diet. So 68 00:03:22,280 --> 00:03:23,920 Speaker 2: on the whole, we want the diet to be healthy 69 00:03:23,960 --> 00:03:25,639 Speaker 2: most of the time. You know, there's always going to 70 00:03:25,639 --> 00:03:27,960 Speaker 2: be room through some drinks or some treats or a 71 00:03:28,000 --> 00:03:29,840 Speaker 2: high calorie meal, But on the whole, we want there 72 00:03:29,880 --> 00:03:34,080 Speaker 2: to be plenty of vegetables high in protein, less processed food, 73 00:03:34,360 --> 00:03:36,720 Speaker 2: lightening the carbohydrate at night. You know, there are models 74 00:03:36,720 --> 00:03:39,360 Speaker 2: that work well for weight control for everyone. But I 75 00:03:39,480 --> 00:03:42,120 Speaker 2: also said to her, it's no good being the same 76 00:03:42,160 --> 00:03:44,080 Speaker 2: every day. You want to have some days that are 77 00:03:44,080 --> 00:03:45,560 Speaker 2: a little bit heavier, You want to have some days 78 00:03:45,560 --> 00:03:47,560 Speaker 2: that are a bit lighter, because that should be a 79 00:03:47,640 --> 00:03:50,280 Speaker 2: natural flow of appetite. You shouldn't have the exact same 80 00:03:50,320 --> 00:03:53,800 Speaker 2: appetite every single day, even through work days. So really 81 00:03:53,880 --> 00:03:56,800 Speaker 2: being paying attention to having light and shade days and 82 00:03:56,880 --> 00:03:59,760 Speaker 2: changing things up can be as simple as if you 83 00:03:59,800 --> 00:04:02,760 Speaker 2: had same breakfast cereal every day for the past five years, 84 00:04:02,800 --> 00:04:05,440 Speaker 2: try a new one, try a different yogurt, swap your 85 00:04:05,440 --> 00:04:08,040 Speaker 2: breadths around, have one size totas instead of two, or 86 00:04:08,040 --> 00:04:10,480 Speaker 2: maybe you need two instead of one. Just a little 87 00:04:10,480 --> 00:04:12,520 Speaker 2: bit of change, and I would say, you know, you 88 00:04:12,520 --> 00:04:14,240 Speaker 2: wouldn't want to go more than a couple of days 89 00:04:14,440 --> 00:04:17,520 Speaker 2: and each week be changing things around, moving forward to 90 00:04:17,640 --> 00:04:21,680 Speaker 2: constantly be challenging metabolism. And if you don't notice hunger regularly, 91 00:04:21,720 --> 00:04:24,760 Speaker 2: that is absolutely a sign that your body's pretty stable 92 00:04:24,800 --> 00:04:26,520 Speaker 2: and it's time to mix things up. So I gave 93 00:04:26,560 --> 00:04:29,719 Speaker 2: her one homework task of really trying to alternate some 94 00:04:29,839 --> 00:04:32,120 Speaker 2: lighter days of eating, which might be a day of 95 00:04:32,200 --> 00:04:34,800 Speaker 2: not many cards after she's had a big weekend, and 96 00:04:34,839 --> 00:04:37,839 Speaker 2: then having heavier days, because I know the body will 97 00:04:37,839 --> 00:04:40,119 Speaker 2: respond very well to that. So that's the first area, 98 00:04:40,200 --> 00:04:43,080 Speaker 2: the light and shade of the diet right through her future, 99 00:04:43,120 --> 00:04:45,080 Speaker 2: whether I speak to her again or not, I want 100 00:04:45,080 --> 00:04:47,560 Speaker 2: her to be always aware of mixing things up. The 101 00:04:47,560 --> 00:04:51,640 Speaker 2: next area that we spoke about was the activity and 102 00:04:51,720 --> 00:04:54,160 Speaker 2: training her body in a certain way, because the way 103 00:04:54,200 --> 00:04:57,279 Speaker 2: her body's presenting to me, she's lost weight, but she's 104 00:04:57,320 --> 00:04:59,880 Speaker 2: still carrying abdominal fat and this will be resonating with 105 00:05:00,080 --> 00:05:04,240 Speaker 2: many women who are a healthy weight on scales or 106 00:05:04,240 --> 00:05:07,200 Speaker 2: fitting into a size clothes they're comfortable with, but their 107 00:05:07,240 --> 00:05:10,000 Speaker 2: waist is much higher than it was when they were 108 00:05:10,000 --> 00:05:12,960 Speaker 2: twenty thirty or even forty. So I want you to think, 109 00:05:12,960 --> 00:05:15,120 Speaker 2: if you're a woman in their late thirties forties, what 110 00:05:15,200 --> 00:05:18,760 Speaker 2: your waiste measurement was when you before you had your children, 111 00:05:18,920 --> 00:05:22,400 Speaker 2: or in your thirties, probably it was maybe early eighties, 112 00:05:22,440 --> 00:05:25,360 Speaker 2: maybe sort of mid seventies, whatever it was, and compare 113 00:05:25,360 --> 00:05:27,360 Speaker 2: it to where you are now. So in my client's example, 114 00:05:27,400 --> 00:05:30,719 Speaker 2: her waist was still over ninety centimeters and I said 115 00:05:30,720 --> 00:05:33,160 Speaker 2: to her, so, you're exercising all the time and you're 116 00:05:33,160 --> 00:05:35,920 Speaker 2: eating well, but what that tells me is that we're 117 00:05:35,920 --> 00:05:40,160 Speaker 2: not getting you into metabolic styles of training that are 118 00:05:40,160 --> 00:05:43,120 Speaker 2: helping you to metabolize abdominal fat. And we know from 119 00:05:43,120 --> 00:05:46,839 Speaker 2: the research that high intensity interval type training and mixing 120 00:05:46,880 --> 00:05:50,640 Speaker 2: things up, changing the routine around, and paying close attention 121 00:05:50,680 --> 00:05:53,279 Speaker 2: to your heart rate is important because I would say 122 00:05:53,279 --> 00:05:55,560 Speaker 2: that most of us are trading at about one twenty 123 00:05:55,680 --> 00:05:58,480 Speaker 2: one thirty heart rate and probably need to spike it 124 00:05:58,520 --> 00:06:00,719 Speaker 2: to get that metabolic effect. So that was the second 125 00:06:00,800 --> 00:06:04,320 Speaker 2: area we worked on, really targeting style of training, heart 126 00:06:04,400 --> 00:06:07,960 Speaker 2: rate type, training, and you know, making sure she's challenging 127 00:06:08,000 --> 00:06:10,320 Speaker 2: her body to actually burn body fat rather than just 128 00:06:10,360 --> 00:06:12,800 Speaker 2: constantly be looking at a number on the scale. I'm 129 00:06:12,839 --> 00:06:15,040 Speaker 2: now much more interested in getting her waiste measurement down. 130 00:06:15,080 --> 00:06:16,760 Speaker 2: I actually couldn't care less what this number on the 131 00:06:16,760 --> 00:06:18,880 Speaker 2: scale was, but I'm keen for her waist to be 132 00:06:18,960 --> 00:06:21,479 Speaker 2: dropping over time, because that suggests to me she's losing 133 00:06:21,520 --> 00:06:23,839 Speaker 2: body fat and she's a long way from sort of 134 00:06:23,880 --> 00:06:25,960 Speaker 2: her best waist. Now we might not get back to 135 00:06:26,000 --> 00:06:28,240 Speaker 2: our best waist, but you certainly want to be in 136 00:06:28,279 --> 00:06:30,760 Speaker 2: a low eighties as opposed to in the nineties if 137 00:06:30,800 --> 00:06:33,480 Speaker 2: you're only forty, because if you're in your nineties at forty, 138 00:06:33,560 --> 00:06:35,240 Speaker 2: it's only going to go up before you know it. 139 00:06:35,240 --> 00:06:37,159 Speaker 2: At fifty you'll bee hundred. And the higher it is, 140 00:06:37,200 --> 00:06:39,120 Speaker 2: the harder it is to get off, which brings you 141 00:06:39,200 --> 00:06:41,800 Speaker 2: to the third area. So we spoke about that, and 142 00:06:41,839 --> 00:06:43,520 Speaker 2: so she had an action plan for diet, she had 143 00:06:43,560 --> 00:06:46,320 Speaker 2: an action plan for exercise, and I said to her 144 00:06:46,520 --> 00:06:50,360 Speaker 2: the thirdies. If you have lost fifteen kilos and your 145 00:06:50,400 --> 00:06:54,320 Speaker 2: waist is still over ninety centimeters and resistant to change, 146 00:06:54,720 --> 00:06:56,960 Speaker 2: that suggests to me you've got some inchulin issues. Now 147 00:06:56,960 --> 00:06:59,919 Speaker 2: you might not be clinically insulin resistant. You might have 148 00:07:00,080 --> 00:07:02,839 Speaker 2: ten or fifteen years before you develop that. But that 149 00:07:03,000 --> 00:07:05,120 Speaker 2: is straight away a market to me. Your insulance not 150 00:07:05,160 --> 00:07:07,400 Speaker 2: working as it should be. So I would be going 151 00:07:07,440 --> 00:07:09,680 Speaker 2: to a GP and having a discussion. Is there any 152 00:07:09,680 --> 00:07:12,800 Speaker 2: preventative health steps you can take to bring those levels 153 00:07:12,840 --> 00:07:15,560 Speaker 2: down over time? Now I want to stress them, not 154 00:07:15,600 --> 00:07:19,280 Speaker 2: a doctor. But there are medications like a light hypoglacemic agent, 155 00:07:19,480 --> 00:07:23,080 Speaker 2: like an insulin sensitizer like met forman. We always traditionally 156 00:07:23,160 --> 00:07:25,960 Speaker 2: used that. Some people will say as a powerful anti 157 00:07:26,000 --> 00:07:29,280 Speaker 2: cancer agent. It's not aggressive like the newer osen peak 158 00:07:29,360 --> 00:07:31,960 Speaker 2: sax senders in terms of weight loss. It's just helping 159 00:07:32,000 --> 00:07:35,160 Speaker 2: your cell be more sensitive to your hormones so your 160 00:07:35,200 --> 00:07:38,320 Speaker 2: fat metabolism cycle can work more efficiently. And I said 161 00:07:38,360 --> 00:07:40,760 Speaker 2: to her, I want you to know because in five 162 00:07:40,880 --> 00:07:43,440 Speaker 2: or ten years, if you develop diabetes, I want to 163 00:07:43,480 --> 00:07:44,680 Speaker 2: be clear that I said to you, you are at 164 00:07:44,720 --> 00:07:47,680 Speaker 2: higher risk now, so you knew and you could take 165 00:07:47,720 --> 00:07:51,040 Speaker 2: proactive steps to discuss that with your doctor and make 166 00:07:51,080 --> 00:07:54,480 Speaker 2: an informed decision about whether a preventative medication may be 167 00:07:54,600 --> 00:07:56,960 Speaker 2: useful now or in the future. Because we want to 168 00:07:56,960 --> 00:07:58,920 Speaker 2: set our clients up for a long and healthy life. Sure, 169 00:07:58,920 --> 00:08:01,120 Speaker 2: we want them to achieve their weight goals, but we 170 00:08:01,160 --> 00:08:03,080 Speaker 2: don't want them to be on a diet or a 171 00:08:03,080 --> 00:08:04,840 Speaker 2: food plan that gets all their weight off, they put 172 00:08:04,840 --> 00:08:07,040 Speaker 2: it all back on again and more. We want to 173 00:08:07,080 --> 00:08:08,960 Speaker 2: set them up to be their best version of self 174 00:08:09,000 --> 00:08:11,560 Speaker 2: long term and be able to prevent weight gain as 175 00:08:11,640 --> 00:08:13,560 Speaker 2: much as get it off at the time. So I 176 00:08:13,600 --> 00:08:16,600 Speaker 2: want her to know these are your steps. Sure you 177 00:08:16,680 --> 00:08:18,120 Speaker 2: might get a little bit more off on the scales 178 00:08:18,120 --> 00:08:20,440 Speaker 2: and be happy, but if that waste keeps high, I 179 00:08:20,480 --> 00:08:22,640 Speaker 2: want you to always know that that is a risk 180 00:08:22,640 --> 00:08:25,200 Speaker 2: fact for diabetes. And I want you to have the 181 00:08:25,400 --> 00:08:28,200 Speaker 2: education to go and see a doctor who specializes in 182 00:08:28,240 --> 00:08:32,320 Speaker 2: preventive and positive health because if that medication will help 183 00:08:32,320 --> 00:08:34,800 Speaker 2: bring your waist down and mean you never get diabetes, 184 00:08:35,160 --> 00:08:37,280 Speaker 2: that was a very smart thing to do in your forties, 185 00:08:37,280 --> 00:08:38,720 Speaker 2: and I think we should talk more about that with 186 00:08:38,800 --> 00:08:41,120 Speaker 2: women and be very clear, if your waist is high 187 00:08:41,120 --> 00:08:42,760 Speaker 2: and you've got a family history, you are at very 188 00:08:42,840 --> 00:08:44,800 Speaker 2: high risk. And I would want you to be having 189 00:08:44,800 --> 00:08:47,440 Speaker 2: a conversation with your GP and or endocrinologist for a 190 00:08:47,440 --> 00:08:51,280 Speaker 2: preventive health perspective, because it's much better to prevent those 191 00:08:51,360 --> 00:08:53,400 Speaker 2: last Chile diseases than that it's similar away in the 192 00:08:53,440 --> 00:08:57,000 Speaker 2: background and then suddenly develop in your fifties and you thought, well, 193 00:08:57,200 --> 00:08:59,440 Speaker 2: I could have prevented that if I had tried some 194 00:08:59,440 --> 00:09:00,640 Speaker 2: of those medical patients. 195 00:09:00,960 --> 00:09:03,160 Speaker 3: Wonderful Kay study for the week, So I'll. 196 00:09:03,040 --> 00:09:05,680 Speaker 2: Let you know. You know, she's a very diligent client 197 00:09:05,720 --> 00:09:07,720 Speaker 2: and she'll do well with that. And I'm sort of 198 00:09:07,720 --> 00:09:10,360 Speaker 2: more and more with my girls working with Perry, encouraging 199 00:09:10,440 --> 00:09:13,720 Speaker 2: them to have those positive discussions about hormones and preventative health. 200 00:09:13,760 --> 00:09:15,080 Speaker 2: And I think we should bring it out in the 201 00:09:15,080 --> 00:09:17,520 Speaker 2: open because we want to age well. You know, we 202 00:09:17,559 --> 00:09:19,559 Speaker 2: want to be fit and healthy in our seventies and 203 00:09:19,559 --> 00:09:21,160 Speaker 2: our eighties, and we don't want to walk around with 204 00:09:21,160 --> 00:09:24,040 Speaker 2: wastes of ninety plus because aesthetically it doesn't feel good, 205 00:09:24,040 --> 00:09:26,640 Speaker 2: our clothes don't fit. And I think it's okay to 206 00:09:26,679 --> 00:09:29,840 Speaker 2: say that for women and give them the tools to 207 00:09:30,000 --> 00:09:32,680 Speaker 2: get the information and advice they need to positively take 208 00:09:32,679 --> 00:09:34,920 Speaker 2: control and make informed decisions about their health. 209 00:09:35,440 --> 00:09:36,760 Speaker 3: Hundred percent couldn't agree more. 210 00:09:36,920 --> 00:09:39,400 Speaker 1: All right, Sue, I'm going to jump into our product 211 00:09:39,480 --> 00:09:41,400 Speaker 1: of the week, So this one is one that my 212 00:09:41,440 --> 00:09:42,120 Speaker 1: sister sent. 213 00:09:41,920 --> 00:09:43,880 Speaker 3: Me actually Nikki, and she said, what do you think 214 00:09:43,880 --> 00:09:44,439 Speaker 3: about these? 215 00:09:44,480 --> 00:09:48,360 Speaker 1: And so they are the nat Via brown sugar flavored 216 00:09:48,360 --> 00:09:50,640 Speaker 1: bubble teas. Now we have discussed bubble teas in the 217 00:09:50,640 --> 00:09:52,920 Speaker 1: podcast before, Sudie and I am not a huge fan 218 00:09:52,960 --> 00:09:56,280 Speaker 1: because they're typically very very very high in sugar, and 219 00:09:56,320 --> 00:09:58,959 Speaker 1: I'm not even sure what the little pearls are generally 220 00:09:58,960 --> 00:10:00,960 Speaker 1: even made out of. So it's surprised to see this 221 00:10:01,000 --> 00:10:03,920 Speaker 1: one on the market. They're claiming it's world first no 222 00:10:04,040 --> 00:10:07,160 Speaker 1: added sugar Kojak pearl bubble tea, so I was very 223 00:10:07,240 --> 00:10:08,640 Speaker 1: excited they hit your back pocket. 224 00:10:08,679 --> 00:10:08,800 Speaker 2: Though. 225 00:10:08,800 --> 00:10:10,640 Speaker 1: There are eleven dollars for a pack of four, so 226 00:10:10,640 --> 00:10:13,720 Speaker 1: I wouldn't say that they are very affordable. But considering 227 00:10:13,760 --> 00:10:15,600 Speaker 1: if you just bought a bubble tea at you know, 228 00:10:15,640 --> 00:10:19,040 Speaker 1: like your local Westfield or whatever, a local bubble tea store, 229 00:10:19,080 --> 00:10:21,560 Speaker 1: they're typically I think about six seven eight dollars anyway, 230 00:10:21,640 --> 00:10:24,280 Speaker 1: So considering you get four in a pack for eleven dollars, 231 00:10:24,320 --> 00:10:27,400 Speaker 1: maybe they're affordable from that perspective. So you basically put 232 00:10:27,400 --> 00:10:30,400 Speaker 1: the sachet into I think, how do you make it up? 233 00:10:30,440 --> 00:10:32,640 Speaker 1: I think other I would assume some milk or something. 234 00:10:32,679 --> 00:10:34,560 Speaker 1: There's two little things in there, there's a pearls and 235 00:10:34,600 --> 00:10:38,280 Speaker 1: the flavor sachet. So going through the nutritionals per serving, 236 00:10:38,320 --> 00:10:40,520 Speaker 1: there two hundred and twenty killer jewels, which is about 237 00:10:40,520 --> 00:10:43,319 Speaker 1: fifty five calories, two point six grams of protein. There's 238 00:10:43,400 --> 00:10:46,680 Speaker 1: nil detectable gluten in there, one point seven grams of fat, 239 00:10:46,679 --> 00:10:49,000 Speaker 1: six point eight grams of carbs, with only three point 240 00:10:49,040 --> 00:10:52,520 Speaker 1: seven of that being sugar, so incredibly low compared to 241 00:10:52,559 --> 00:10:54,960 Speaker 1: a standard bubble tea or buy from a shop, and 242 00:10:55,120 --> 00:10:56,319 Speaker 1: forty four milligrams of. 243 00:10:56,280 --> 00:10:57,640 Speaker 3: Sodium, which is very very low. 244 00:10:57,880 --> 00:11:00,280 Speaker 1: So looking at the ingredient, SUSI in the co jack 245 00:11:00,360 --> 00:11:03,839 Speaker 1: pearls themselves. So kojak is something that it's a type 246 00:11:03,880 --> 00:11:06,120 Speaker 1: of vegetable, isn't it. It was gained popularity years and 247 00:11:06,160 --> 00:11:08,400 Speaker 1: years and years ago as the low carb like the 248 00:11:08,440 --> 00:11:11,079 Speaker 1: slenderer noodle and rice replacement. 249 00:11:11,160 --> 00:11:12,560 Speaker 3: Yeah, it is a noodle. 250 00:11:12,640 --> 00:11:15,040 Speaker 1: It's a vegetable, isn't it. 251 00:11:13,679 --> 00:11:16,559 Speaker 2: Yeah? Exactly. 252 00:11:16,600 --> 00:11:18,760 Speaker 1: So now they're actually turning these into pearls that you 253 00:11:18,760 --> 00:11:21,520 Speaker 1: can put in your bubble tea pretty innovative. So that's 254 00:11:21,520 --> 00:11:24,920 Speaker 1: the first ingredient is the kojak powder, and then the 255 00:11:25,040 --> 00:11:31,840 Speaker 1: second ingredient is carroaganine I'm the worst pronouncing ingredients. Susy carroganina. 256 00:11:32,400 --> 00:11:33,760 Speaker 1: I don't even know if that's how you say. Anyway, 257 00:11:33,760 --> 00:11:36,600 Speaker 1: I googled it as you do, and it is from 258 00:11:36,640 --> 00:11:40,360 Speaker 1: the family of red seaweed, so apparently it's a a 259 00:11:40,440 --> 00:11:42,560 Speaker 1: part that they extrack from the red seaweed which is 260 00:11:42,559 --> 00:11:45,920 Speaker 1: commonly used to thicken foods and has very minimal nutritional value. 261 00:11:45,960 --> 00:11:48,320 Speaker 1: So I think it's basically used to thicken and create 262 00:11:48,360 --> 00:11:50,800 Speaker 1: the texture of these pearls. And then we've got a 263 00:11:50,800 --> 00:11:54,079 Speaker 1: little bit of agar powder, preservatives, and some stemy oles 264 00:11:54,080 --> 00:11:56,960 Speaker 1: in the pearls, and then in the brown sugar flavor 265 00:11:57,040 --> 00:11:59,920 Speaker 1: sashet there is skive milk powder, a little bit of 266 00:12:00,480 --> 00:12:03,520 Speaker 1: powdered tappiogre starch, a little bit of black tea extract, 267 00:12:03,760 --> 00:12:06,680 Speaker 1: and some soy lethoson. So yeah, that's the ingredient. So 268 00:12:06,679 --> 00:12:09,040 Speaker 1: it's pretty it's pretty good. Like of course, it's a 269 00:12:09,080 --> 00:12:11,040 Speaker 1: processed food. You know, we're trying to mimic a bubble 270 00:12:11,080 --> 00:12:13,920 Speaker 1: tea here, but compared to standard bubble tea, nutritionally this 271 00:12:14,040 --> 00:12:17,000 Speaker 1: is far far superior. And as I said, that's four 272 00:12:17,080 --> 00:12:20,040 Speaker 1: sachets in the two hundred mills and then I'm just 273 00:12:20,040 --> 00:12:22,120 Speaker 1: trying to see how you actually make this up, SUSI. 274 00:12:22,760 --> 00:12:24,840 Speaker 1: I imagine there you go, so you empty your sashet 275 00:12:24,840 --> 00:12:26,959 Speaker 1: into a glass, you add two hundred meals of cold water, 276 00:12:27,280 --> 00:12:30,120 Speaker 1: and then you pour the little conject pearls sashet into 277 00:12:30,160 --> 00:12:31,800 Speaker 1: there as well, so essentially you can just make it 278 00:12:31,880 --> 00:12:33,839 Speaker 1: up at home. It gets a thumbs up from me. 279 00:12:33,920 --> 00:12:35,800 Speaker 1: I do think it's a little bit expensive, but to 280 00:12:35,880 --> 00:12:38,400 Speaker 1: me thumbs up. It's a strain own, it's gluten free, 281 00:12:38,559 --> 00:12:41,439 Speaker 1: and it's significantly lower calories and sugar than a standard 282 00:12:41,440 --> 00:12:42,000 Speaker 1: bubble tea. 283 00:12:42,120 --> 00:12:44,520 Speaker 3: So I don't know, Susie sums up from me, what 284 00:12:44,559 --> 00:12:45,200 Speaker 3: do you think. 285 00:12:45,320 --> 00:12:47,440 Speaker 2: It's much better than the ones we were reviewed previously, 286 00:12:47,480 --> 00:12:49,680 Speaker 2: which was so packed full of sugar. I'm so not 287 00:12:49,720 --> 00:12:51,800 Speaker 2: a bubble tea person. Like when I go in Nick, 288 00:12:51,840 --> 00:12:53,360 Speaker 2: you will have to just drink champagne. We won't be 289 00:12:53,360 --> 00:12:56,600 Speaker 2: having bubble cheese. And I think David might be partial 290 00:12:56,600 --> 00:12:57,760 Speaker 2: to a cheeky bubble tea back. 291 00:12:57,840 --> 00:12:58,560 Speaker 3: Yeah, he likes them. 292 00:12:58,640 --> 00:13:01,199 Speaker 2: It's one of the best ones that i've in supermarkets. 293 00:13:01,200 --> 00:13:02,840 Speaker 2: So if you've got young kids, I think it's really 294 00:13:02,840 --> 00:13:05,439 Speaker 2: big with high school students. It's a much better option 295 00:13:05,600 --> 00:13:08,719 Speaker 2: fifty calories. So yeah, it's a good find. And yeah 296 00:13:08,760 --> 00:13:11,120 Speaker 2: that interested in drinks continues to grow. And I guess 297 00:13:11,400 --> 00:13:14,200 Speaker 2: if it's comparing it to soft drink and soft drink 298 00:13:14,200 --> 00:13:16,360 Speaker 2: consumptions reducing, it's a good thing. You know, it's much 299 00:13:16,360 --> 00:13:19,080 Speaker 2: better for teenage just to have that than energy drinks 300 00:13:19,200 --> 00:13:22,160 Speaker 2: or prime or soft drinks. So you know they got 301 00:13:22,240 --> 00:13:26,040 Speaker 2: drink something. Why not good find? Thanks Nikki. All right, Well, 302 00:13:26,160 --> 00:13:28,480 Speaker 2: to wrap us up, we're going to do a recipe. 303 00:13:28,760 --> 00:13:31,040 Speaker 2: And I know everyone loves to their recipes because you're 304 00:13:31,040 --> 00:13:32,880 Speaker 2: always asking for the images. If we haven't put the months, 305 00:13:32,920 --> 00:13:34,440 Speaker 2: we're going to try and be better at that. So 306 00:13:34,480 --> 00:13:36,240 Speaker 2: I'm going to share one that I have made for 307 00:13:36,360 --> 00:13:38,000 Speaker 2: years and years and years, and I think it's quite 308 00:13:38,000 --> 00:13:40,680 Speaker 2: relevant to women with high nutrients a months because I 309 00:13:40,760 --> 00:13:44,200 Speaker 2: find my women are often grabbing things like your tuna 310 00:13:44,320 --> 00:13:49,400 Speaker 2: salad sushi rolls. Maybe they're big fans of chicken pokey bowls, 311 00:13:49,480 --> 00:13:51,840 Speaker 2: but of course when we're grabbing that kind of salad, 312 00:13:51,880 --> 00:13:54,840 Speaker 2: it lacks the iron from lean red meat. Now, I 313 00:13:54,960 --> 00:13:57,760 Speaker 2: often have sporadic red meat eaters and not often fully 314 00:13:57,840 --> 00:14:00,120 Speaker 2: vegetarian or plant based, but they might have just red 315 00:14:00,160 --> 00:14:02,319 Speaker 2: meat occasionally in a spag bowl or maybe a burger. 316 00:14:02,640 --> 00:14:04,400 Speaker 2: They're certainly not getting it three or four times a 317 00:14:04,400 --> 00:14:07,000 Speaker 2: week in small amounts for optimal iron absorption. So this 318 00:14:07,080 --> 00:14:09,840 Speaker 2: is a rich iron meal for women who perhaps don't 319 00:14:09,880 --> 00:14:12,080 Speaker 2: love a great piece of steak. And I call it 320 00:14:12,120 --> 00:14:14,200 Speaker 2: just a warm lamb salad. And what I do with 321 00:14:14,280 --> 00:14:16,240 Speaker 2: it is just roast up a tray, and you could 322 00:14:16,280 --> 00:14:19,640 Speaker 2: do any vegetables. Actually, you could do sweet potato. I 323 00:14:19,680 --> 00:14:22,360 Speaker 2: tend to do pumpkin because it's lighter, lower and carbohydrate, 324 00:14:22,920 --> 00:14:24,640 Speaker 2: and just roast it in cubes in the oven. But 325 00:14:24,720 --> 00:14:27,120 Speaker 2: you could certainly add any kind of other roasted vegetable, 326 00:14:27,160 --> 00:14:30,760 Speaker 2: whether it's zucchini, red capsicam, eggplant, you could really bog 327 00:14:30,800 --> 00:14:34,080 Speaker 2: that up, Spanish onion, and then I just simply mix 328 00:14:34,120 --> 00:14:37,080 Speaker 2: it with some salad leaves the pumpkin, and then I 329 00:14:37,200 --> 00:14:40,440 Speaker 2: get I myself will buy a lamb backstrap, but that 330 00:14:40,640 --> 00:14:43,240 Speaker 2: is quite expensive. You could also do it with cutlets 331 00:14:43,280 --> 00:14:44,880 Speaker 2: if you only need one or two, and slice the 332 00:14:45,000 --> 00:14:48,120 Speaker 2: lean lamb really quite thin, and then I just mix 333 00:14:48,160 --> 00:14:50,560 Speaker 2: it with some tomato. You can do roasted beet troop 334 00:14:50,720 --> 00:14:53,520 Speaker 2: and then put some feather through it and it sprinkles 335 00:14:53,560 --> 00:14:56,200 Speaker 2: some for peeds on top, and it is a delicious 336 00:14:56,240 --> 00:14:59,480 Speaker 2: way to include some red meat in a salad. Plenty 337 00:14:59,520 --> 00:15:01,880 Speaker 2: of vegetable rules. The fetter makes it delicious. You could 338 00:15:01,920 --> 00:15:04,840 Speaker 2: also use goats cheese, and you could put a bit 339 00:15:04,880 --> 00:15:06,600 Speaker 2: of extra version olive oil on top, but I find 340 00:15:06,640 --> 00:15:08,640 Speaker 2: that the feta, particularly if you use a marinated fetter, 341 00:15:08,800 --> 00:15:11,640 Speaker 2: keeps it quite moist anyway, and it's just so quick 342 00:15:11,680 --> 00:15:13,360 Speaker 2: and easy. It's like one of those five minute dinners 343 00:15:13,400 --> 00:15:15,120 Speaker 2: you get home late, particularly if you've made the roast 344 00:15:15,160 --> 00:15:17,480 Speaker 2: veggies in advance. You can just mix it through any 345 00:15:17,560 --> 00:15:19,880 Speaker 2: kind of salad bag or darkly if you've got whether 346 00:15:19,880 --> 00:15:23,560 Speaker 2: it's spinach or rocket, and it's so delicious. Everyone loves it, 347 00:15:23,640 --> 00:15:26,040 Speaker 2: the whole family. So a warm lamb salad will pop 348 00:15:26,120 --> 00:15:27,640 Speaker 2: up in a great way to get an extra serve 349 00:15:27,680 --> 00:15:29,880 Speaker 2: of lean red meat into your diet. And because you 350 00:15:29,920 --> 00:15:33,280 Speaker 2: can buy cutlets individually or a piece of backstrip might 351 00:15:33,320 --> 00:15:35,080 Speaker 2: give you three or four serves, it's quite a cost 352 00:15:35,080 --> 00:15:37,640 Speaker 2: effective one, particularly if you're preparing meals for just one 353 00:15:37,720 --> 00:15:41,080 Speaker 2: or two. So everyone enjoys a bit of warm land 354 00:15:41,160 --> 00:15:43,800 Speaker 2: salad and will pop up eight image and the actual 355 00:15:43,800 --> 00:15:44,920 Speaker 2: recipe on Instagram. 356 00:15:45,320 --> 00:15:48,360 Speaker 1: Absolutely sounds word for thank you for sharing, Susie, and 357 00:15:48,400 --> 00:15:50,440 Speaker 1: that brings us to the end of the Nutrition Catch 358 00:15:50,440 --> 00:15:53,680 Speaker 1: for another midweek Motivational Wednesday. We're very excited to share 359 00:15:53,720 --> 00:15:56,520 Speaker 1: that we have a few live events coming up mid October. 360 00:15:56,800 --> 00:15:59,280 Speaker 1: One is on the psychology of weight loss and one 361 00:15:59,320 --> 00:16:01,320 Speaker 1: is on a women and hormones, so you're welcome to 362 00:16:01,360 --> 00:16:03,520 Speaker 1: tune into one or both of them. We will have 363 00:16:03,560 --> 00:16:06,680 Speaker 1: tickets available for sale very soon, if not already, because 364 00:16:06,680 --> 00:16:08,800 Speaker 1: we pre record these podcasts a little bit in advance, 365 00:16:08,880 --> 00:16:11,320 Speaker 1: so it's very likely tickets are already available, So check 366 00:16:11,320 --> 00:16:13,760 Speaker 1: out our website, which is the Nutritioncouch dot com, or 367 00:16:13,800 --> 00:16:16,160 Speaker 1: have a look at our Instagram page for more details. 368 00:16:16,160 --> 00:16:18,880 Speaker 1: And we hope to see or listen to everybody next 369 00:16:18,920 --> 00:16:20,480 Speaker 1: week on next week's episode. 370 00:16:20,560 --> 00:16:21,280 Speaker 2: Thanks for listening.