1 00:00:00,800 --> 00:00:03,880 Speaker 1: Do you avoid eggs because you have high cholesterol, or 2 00:00:03,920 --> 00:00:06,000 Speaker 1: maybe you try not to eat until lunchtime to reap 3 00:00:06,000 --> 00:00:09,240 Speaker 1: the benefits of fasting. Maybe you think honey is healthier 4 00:00:09,240 --> 00:00:12,360 Speaker 1: than sugar, or perhaps you skip as much frozen food 5 00:00:12,360 --> 00:00:15,480 Speaker 1: as you can because you always try and buy fresh. 6 00:00:15,680 --> 00:00:18,160 Speaker 1: There are plenty of nutrition myths out there, and today 7 00:00:18,160 --> 00:00:20,200 Speaker 1: we're going to take a deep dive into some of 8 00:00:20,239 --> 00:00:23,840 Speaker 1: the most common food myths and what the science actually shows. 9 00:00:24,200 --> 00:00:24,360 Speaker 2: Hi. 10 00:00:24,400 --> 00:00:28,040 Speaker 3: I'm Susie Barrel and A'm Leanne Wood, and together we bring. 11 00:00:27,800 --> 00:00:30,200 Speaker 1: You The Nutrition Couch, the weekly podcast that keeps you 12 00:00:30,280 --> 00:00:31,880 Speaker 1: up to date with everything you need to know in 13 00:00:31,920 --> 00:00:35,520 Speaker 1: the world of nutrition as well as nutrition myths. Todaily 14 00:00:35,520 --> 00:00:38,840 Speaker 1: Anne has a fascinating client case study of what daily 15 00:00:38,960 --> 00:00:41,720 Speaker 1: weighing can do when it comes to your long term 16 00:00:41,760 --> 00:00:45,360 Speaker 1: weight loss outcomes. We're going to chat sauces and dressings 17 00:00:45,400 --> 00:00:47,560 Speaker 1: and the ones we see our clients eat far too 18 00:00:47,600 --> 00:00:50,440 Speaker 1: much of and the ones that perhaps are better replacements. 19 00:00:50,800 --> 00:00:52,239 Speaker 3: And our listener question is. 20 00:00:52,200 --> 00:00:55,600 Speaker 1: All about a key nutrient you have probably heard plenty about. 21 00:00:56,200 --> 00:00:58,240 Speaker 1: But to kicks off to Daily Anne, I saw this 22 00:00:58,480 --> 00:01:03,000 Speaker 1: fantastic headline on Daily Mail that said the nutrition lies 23 00:01:03,040 --> 00:01:05,120 Speaker 1: that you need to know about. And I thought, I've 24 00:01:05,160 --> 00:01:09,600 Speaker 1: never seen a story on nutrition myths actually written like that, 25 00:01:10,040 --> 00:01:12,280 Speaker 1: because I think lies is a little bit harsh. But 26 00:01:12,360 --> 00:01:16,480 Speaker 1: certainly when we talk general nutrition principles, there's a number 27 00:01:16,480 --> 00:01:21,120 Speaker 1: of commonly held assumptions that I would still answer many days, 28 00:01:21,640 --> 00:01:25,200 Speaker 1: that people believe to be true have been told as children. 29 00:01:25,920 --> 00:01:29,520 Speaker 1: Still for whatever reason, sometimes I guess foods in the 30 00:01:29,520 --> 00:01:32,160 Speaker 1: health food are might perpetuate that belief. So we thought 31 00:01:32,160 --> 00:01:34,000 Speaker 1: we hadn't done nutrition myths for a little while, and 32 00:01:34,040 --> 00:01:35,800 Speaker 1: we thought it was probably quite a good topic just 33 00:01:35,840 --> 00:01:38,840 Speaker 1: to talk some general nutrition about. So, without doubt and 34 00:01:38,840 --> 00:01:43,000 Speaker 1: my experience, the most commonly held nutrition belief is about 35 00:01:43,040 --> 00:01:46,399 Speaker 1: eggs in the diet, and if you have high cholesterol 36 00:01:46,480 --> 00:01:49,960 Speaker 1: levels or are trying to avoid cholesterol, you should minimize 37 00:01:50,080 --> 00:01:53,600 Speaker 1: or reduce your intake of eggs. Now, it's actually something 38 00:01:53,600 --> 00:01:57,080 Speaker 1: that's received quite a lot of scientific investigation, particularly in 39 00:01:57,160 --> 00:01:59,720 Speaker 1: recent years from the egg corporations who have done a 40 00:01:59,720 --> 00:02:03,000 Speaker 1: lot or studies. Now, the way it stands is that 41 00:02:03,080 --> 00:02:05,600 Speaker 1: if you do not have high cholesterol levels, having a 42 00:02:05,600 --> 00:02:08,680 Speaker 1: couple of eggs a day, it's absolutely fine. If you 43 00:02:08,800 --> 00:02:11,960 Speaker 1: do have high blood cholesterol and specifically a family history 44 00:02:11,960 --> 00:02:14,240 Speaker 1: of heart disease. It's recommended that you don't have more 45 00:02:14,280 --> 00:02:17,079 Speaker 1: than one egg per day, but it is a myth 46 00:02:17,080 --> 00:02:18,919 Speaker 1: that you should avoid it because I think it comes 47 00:02:18,919 --> 00:02:21,360 Speaker 1: from the fact that there is cholesterol in eggs, as 48 00:02:21,400 --> 00:02:24,360 Speaker 1: cholesterol as a substance in all animal foods. So when 49 00:02:24,400 --> 00:02:28,080 Speaker 1: we're having meat or prawns or dairy or eggs, you 50 00:02:28,120 --> 00:02:31,720 Speaker 1: do take some cholesterol in, but that cholesterol doesn't go 51 00:02:31,960 --> 00:02:33,600 Speaker 1: on to make blood cholesterol. 52 00:02:33,600 --> 00:02:34,560 Speaker 3: It doesn't work like that. 53 00:02:34,760 --> 00:02:36,480 Speaker 1: Cholesterol is made in the liver, and that can be 54 00:02:36,520 --> 00:02:40,280 Speaker 1: heavily influenced by genetic factors. And certainly a high fat 55 00:02:40,360 --> 00:02:43,359 Speaker 1: diet and specifically a high saturated fat or high calorie 56 00:02:43,360 --> 00:02:47,519 Speaker 1: diet can increase cholesterol, but the family genetics is a 57 00:02:47,600 --> 00:02:50,720 Speaker 1: much stronger factor predicting that. And because eggs are a 58 00:02:50,760 --> 00:02:54,240 Speaker 1: whole food, they've got to think something like twenty natural 59 00:02:54,320 --> 00:02:58,600 Speaker 1: vitamins and minerals. Their overall saturated fat is not so high. 60 00:02:58,680 --> 00:03:00,600 Speaker 1: And yeah, as part of a healthy bale died, I 61 00:03:00,600 --> 00:03:02,520 Speaker 1: don't have an issue with clients having a couple of 62 00:03:02,520 --> 00:03:05,120 Speaker 1: eggs a day in general, and hopefully if you do 63 00:03:05,120 --> 00:03:08,200 Speaker 1: have high cholesterol, you're utilizing some other evidence based strategies 64 00:03:08,240 --> 00:03:10,520 Speaker 1: like using some plant sterols and your food making sure 65 00:03:10,520 --> 00:03:13,320 Speaker 1: your five is at thirty grams, getting penny of anti 66 00:03:13,360 --> 00:03:16,359 Speaker 1: inflammatory fats from Amiga threes, and that's more your focus 67 00:03:16,560 --> 00:03:18,640 Speaker 1: because usually eggs is not the concern. But I have 68 00:03:18,720 --> 00:03:20,880 Speaker 1: to be honesty, and when I'm checking clients food diaries, 69 00:03:21,200 --> 00:03:22,919 Speaker 1: they might have their eggs, but they're very quick to 70 00:03:22,960 --> 00:03:25,760 Speaker 1: stick the bacon and the avocado and the sour jough 71 00:03:25,840 --> 00:03:28,320 Speaker 1: in there as well, and they probably worse for cholesterol 72 00:03:28,680 --> 00:03:30,080 Speaker 1: than the poor old egg ever is. 73 00:03:31,360 --> 00:03:32,160 Speaker 4: And that's a good myth. 74 00:03:32,200 --> 00:03:34,720 Speaker 2: But the one that I get time and time again, Susie, 75 00:03:34,760 --> 00:03:37,000 Speaker 2: is I can't have bread or potatoes because it's too 76 00:03:37,040 --> 00:03:39,520 Speaker 2: fattening for weight loss. And that to me is something 77 00:03:39,560 --> 00:03:41,640 Speaker 2: that I heard a lot even growing up, whether it 78 00:03:41,640 --> 00:03:44,480 Speaker 2: was from family members or friends or even just colleagues, 79 00:03:44,520 --> 00:03:46,280 Speaker 2: like with the different jobs that I used to work. 80 00:03:46,280 --> 00:03:47,640 Speaker 2: I used to work at a cameras, I used to 81 00:03:47,680 --> 00:03:50,280 Speaker 2: work at a cafe going through nutrition school, and that's 82 00:03:50,320 --> 00:03:52,600 Speaker 2: something that I just heard over and over again, and 83 00:03:52,800 --> 00:03:55,480 Speaker 2: it's sort of amusing having the knowledge that we do now, 84 00:03:55,680 --> 00:03:58,480 Speaker 2: knowing that bread or potato is a carbohydrate not a 85 00:03:58,520 --> 00:04:01,320 Speaker 2: fat and so to hear people say it's too fattening, 86 00:04:01,360 --> 00:04:03,400 Speaker 2: I can't have it for weight loss. I guess it's 87 00:04:03,400 --> 00:04:06,440 Speaker 2: a generalized statement because I actually think potatoes and a 88 00:04:06,480 --> 00:04:09,160 Speaker 2: good quality whole grain brander two of the best products 89 00:04:09,160 --> 00:04:11,640 Speaker 2: of fat loss because they're filling, they're sat siating, they 90 00:04:11,680 --> 00:04:14,440 Speaker 2: add some really important types of fiber, particularly if you're 91 00:04:14,480 --> 00:04:16,400 Speaker 2: cooking and cooling your potato and getting a bit of 92 00:04:16,400 --> 00:04:18,960 Speaker 2: a resistant starch, which helps with your gut health. And 93 00:04:19,000 --> 00:04:21,880 Speaker 2: it's really what we're doing with the bread or potato 94 00:04:21,920 --> 00:04:25,840 Speaker 2: which really contributes to whether it's helpful or more hindrance 95 00:04:25,880 --> 00:04:28,120 Speaker 2: to weight loss. Like if we're going to deep fry 96 00:04:28,200 --> 00:04:30,480 Speaker 2: our potatoes and turn them into potato chips and then 97 00:04:30,600 --> 00:04:33,600 Speaker 2: lather them with you know, sour cream and cheese and bacon, 98 00:04:33,680 --> 00:04:35,279 Speaker 2: of course it's not actually going to be good for 99 00:04:35,320 --> 00:04:38,320 Speaker 2: weight loss. But the humble potato, the humble spot itself 100 00:04:38,440 --> 00:04:40,520 Speaker 2: is one of my favorite things for weight loss. 101 00:04:40,760 --> 00:04:43,040 Speaker 1: Potatoes are actually rated as I think one of the 102 00:04:43,080 --> 00:04:47,000 Speaker 1: most satisfying satiating foods you can consume, not as chips, 103 00:04:47,040 --> 00:04:49,160 Speaker 1: not as mash, but as a jacket potato. 104 00:04:49,839 --> 00:04:51,520 Speaker 3: So yeah, I would absolutely agree with that. 105 00:04:51,839 --> 00:04:53,240 Speaker 2: Yeah, And then the other one I hear time and 106 00:04:53,279 --> 00:04:55,960 Speaker 2: time again is that natural sugar. And this is all 107 00:04:55,960 --> 00:04:58,920 Speaker 2: promoted by the whole like quit sugar movement. Natural sugar 108 00:04:59,000 --> 00:05:01,400 Speaker 2: is healthier than what we call table sugar or white 109 00:05:01,480 --> 00:05:03,680 Speaker 2: sugar or cane sugar. The amount of times I hear 110 00:05:03,720 --> 00:05:06,120 Speaker 2: clients saying, well, you know, I'm doing so much better 111 00:05:06,160 --> 00:05:08,560 Speaker 2: on my journey because I stop putting, you know, sugar 112 00:05:08,600 --> 00:05:10,920 Speaker 2: in my tea and I'm having natural honey in ceta. 113 00:05:11,000 --> 00:05:13,520 Speaker 2: I stopped putting, you know, I stop baking with sugar, 114 00:05:13,560 --> 00:05:16,080 Speaker 2: and I'm adding dates and you know, madual dates and 115 00:05:16,320 --> 00:05:19,720 Speaker 2: rice brand syrup into my baking instead. So the body 116 00:05:19,839 --> 00:05:22,760 Speaker 2: essentially just treat sugar as sugar, right, whether it's natural, 117 00:05:22,800 --> 00:05:25,359 Speaker 2: whether it's organic, whether it's a date. Sure, there are 118 00:05:25,400 --> 00:05:28,400 Speaker 2: some extra nutrients in dates, like a little bit of fibrin, 119 00:05:28,520 --> 00:05:30,720 Speaker 2: some other extra vitamins and minerals, but at the end 120 00:05:30,720 --> 00:05:33,240 Speaker 2: of the day, sugar is sugar. Whether it's organic honey, 121 00:05:33,440 --> 00:05:36,159 Speaker 2: whether it's white table sugar, or whether it's you know, 122 00:05:36,240 --> 00:05:39,479 Speaker 2: organic rice molt syrup, it is still just sugar and 123 00:05:39,560 --> 00:05:42,000 Speaker 2: natural energy and carbohydrate at the end of the day. 124 00:05:42,040 --> 00:05:44,080 Speaker 2: And you're welcome to cook or bake with whichever type 125 00:05:44,120 --> 00:05:46,240 Speaker 2: that you like, but don't be fooled that it's a 126 00:05:46,560 --> 00:05:50,240 Speaker 2: necessarily healthier option than playing table white cane sugar. 127 00:05:50,720 --> 00:05:52,680 Speaker 1: I think I get it in honey. People always think 128 00:05:52,720 --> 00:05:54,480 Speaker 1: honey is a better choice, and then they're kind of 129 00:05:54,520 --> 00:05:56,240 Speaker 1: shocked when I say, well, it's no better than just 130 00:05:56,279 --> 00:05:57,680 Speaker 1: the regular sugar, and they're shocked. 131 00:05:57,680 --> 00:05:58,159 Speaker 3: That's use. 132 00:05:58,200 --> 00:06:02,200 Speaker 1: Metabolically, you get basically same peak. It's not significantly reduced 133 00:06:02,240 --> 00:06:04,400 Speaker 1: just because it's a more natural source, even though you 134 00:06:04,480 --> 00:06:07,520 Speaker 1: might feel it's less processed. It's kind of splitting hairs 135 00:06:07,560 --> 00:06:10,440 Speaker 1: when it comes to calorie balance and overall intake. But 136 00:06:10,520 --> 00:06:12,760 Speaker 1: we get a lot about food timing as well. I 137 00:06:12,800 --> 00:06:14,640 Speaker 1: have a lot of clients who'll come and say that 138 00:06:14,640 --> 00:06:17,680 Speaker 1: they've been delaying breakfast because they're trying to reap the 139 00:06:17,680 --> 00:06:20,359 Speaker 1: benefits of fasting. And we've covered this many times on 140 00:06:20,400 --> 00:06:22,920 Speaker 1: the podcast, but it is still out there in terms 141 00:06:22,960 --> 00:06:27,080 Speaker 1: of metabolic benefits to fasting. Now, let's just remind a 142 00:06:27,120 --> 00:06:29,080 Speaker 1: lot of listeners that when it comes to some of 143 00:06:29,120 --> 00:06:33,040 Speaker 1: those metabolic longevity benefits, it's around lower calorie days overall, 144 00:06:33,120 --> 00:06:35,839 Speaker 1: which we don't always suggest because they are quite restrictive, 145 00:06:35,880 --> 00:06:38,120 Speaker 1: you know, following a five or six hundred calorie day 146 00:06:38,480 --> 00:06:40,880 Speaker 1: a couple of times a week is quite difficult, particularly 147 00:06:40,920 --> 00:06:44,240 Speaker 1: for our women, our females listening with very high energy demands. 148 00:06:44,680 --> 00:06:47,360 Speaker 1: But extending the overnight fast unless you've had a really 149 00:06:47,440 --> 00:06:50,400 Speaker 1: large meal the night before, or perhaps a late meal, 150 00:06:50,440 --> 00:06:51,960 Speaker 1: you know, you might have been home late from work 151 00:06:52,000 --> 00:06:54,400 Speaker 1: or sport, not until nine or ten, well, then I 152 00:06:54,400 --> 00:06:57,760 Speaker 1: would say sure, probably fast until lunchtime. You probably unless 153 00:06:57,800 --> 00:07:00,800 Speaker 1: you're hungry and have a high energy demand in the morning. 154 00:07:01,440 --> 00:07:04,000 Speaker 1: But certainly there's no metabolic benefit for most of us 155 00:07:04,000 --> 00:07:06,839 Speaker 1: delaying that first meal of the day. Remember the human 156 00:07:06,880 --> 00:07:10,280 Speaker 1: bodies program according to circadian rhythm, we are programmed to 157 00:07:10,680 --> 00:07:12,920 Speaker 1: burn in the day and build and store at night, 158 00:07:13,520 --> 00:07:15,640 Speaker 1: and as such, within an hour or too of waking, 159 00:07:15,640 --> 00:07:17,880 Speaker 1: for most people listening, there'll be a benefit to having 160 00:07:18,080 --> 00:07:20,760 Speaker 1: a small balance meal, not just a coffee, but to 161 00:07:20,760 --> 00:07:23,480 Speaker 1: get metabolism up and also provide key nutrients. Things like 162 00:07:23,480 --> 00:07:26,600 Speaker 1: our dietary fiber come from that first breakfast meal when 163 00:07:26,600 --> 00:07:29,040 Speaker 1: you're looking at whole grain cereals and whole grain breads 164 00:07:29,080 --> 00:07:31,880 Speaker 1: and fresh fruits. So certainly for most of our listeners 165 00:07:31,920 --> 00:07:33,720 Speaker 1: there'll be a benefit to having a meal within an 166 00:07:33,720 --> 00:07:36,160 Speaker 1: hour or too of waking, and then the other flip 167 00:07:36,200 --> 00:07:38,320 Speaker 1: side of that leanne of course, a late night meals 168 00:07:38,880 --> 00:07:41,720 Speaker 1: argument that if you eat your calories after eight pm, 169 00:07:41,720 --> 00:07:42,400 Speaker 1: they will store. 170 00:07:42,600 --> 00:07:44,200 Speaker 3: Now that's a bit of. 171 00:07:44,120 --> 00:07:47,040 Speaker 1: A tricky complicated one because it's not so black and white. 172 00:07:47,160 --> 00:07:50,600 Speaker 1: So in terms of energy balance, if you are in 173 00:07:50,640 --> 00:07:54,240 Speaker 1: a deficit, the timing doesn't make a huge difference. 174 00:07:54,320 --> 00:07:55,840 Speaker 3: If you're still having lower calories. 175 00:07:55,880 --> 00:07:58,120 Speaker 1: There's not a program at night that says, oh, you've 176 00:07:58,160 --> 00:07:59,720 Speaker 1: eaten after nine, it will all be stored. 177 00:08:00,000 --> 00:08:01,080 Speaker 3: Doesn't quite work like that. 178 00:08:01,760 --> 00:08:04,040 Speaker 1: But what we will say is there is evidence to 179 00:08:04,040 --> 00:08:07,680 Speaker 1: show that the body from a digestive health perspective responds 180 00:08:07,720 --> 00:08:10,400 Speaker 1: well to a twelve hour fast overnight. We know that 181 00:08:10,440 --> 00:08:14,200 Speaker 1: from microbiom research that the digestive system needs a decent 182 00:08:14,280 --> 00:08:17,040 Speaker 1: break without any calories in it. Now you can imagine 183 00:08:17,040 --> 00:08:18,720 Speaker 1: if you're sort of coming home at eight o'clock at 184 00:08:18,800 --> 00:08:21,360 Speaker 1: night and having dinner at nine, then having maybe a 185 00:08:21,400 --> 00:08:24,560 Speaker 1: late night snack at eleven or twelve. It's very tricky 186 00:08:24,600 --> 00:08:27,400 Speaker 1: then to allow that twelve hours overnight without food. So 187 00:08:27,440 --> 00:08:29,280 Speaker 1: it's not so much that it will definitely lead to 188 00:08:29,320 --> 00:08:32,000 Speaker 1: weight gain. It's more that it doesn't give you that 189 00:08:32,080 --> 00:08:35,040 Speaker 1: break and sort of shifts intake towards that second half 190 00:08:35,080 --> 00:08:38,280 Speaker 1: of the day, which is associated with a high calorie 191 00:08:38,280 --> 00:08:42,320 Speaker 1: intaken and more likely risk of gaining weight over time. 192 00:08:42,800 --> 00:08:44,760 Speaker 1: But again, if you got home at eight o'clock and 193 00:08:44,760 --> 00:08:47,080 Speaker 1: had a super a salad, probably be no issue. But 194 00:08:47,120 --> 00:08:49,040 Speaker 1: that's not what we have. We come home late and 195 00:08:49,080 --> 00:08:52,160 Speaker 1: have a toast or a cereal or a heavy car meal, 196 00:08:52,640 --> 00:08:55,160 Speaker 1: and then, as I've mentioned, continue with the snacking late 197 00:08:55,200 --> 00:08:57,840 Speaker 1: at night. So the timing at night's got to do 198 00:08:57,880 --> 00:09:00,640 Speaker 1: with giving yourself a break without food overnight. But my 199 00:09:00,840 --> 00:09:03,560 Speaker 1: general rule of thumb leanne is the later, the evening meal, 200 00:09:03,679 --> 00:09:04,920 Speaker 1: the lighter that it needs to. 201 00:09:04,880 --> 00:09:08,199 Speaker 2: Be, definitely, and it really does, I guess play havoc 202 00:09:08,240 --> 00:09:11,400 Speaker 2: with some people depending on the timing that their work finishes, 203 00:09:11,400 --> 00:09:13,280 Speaker 2: say if they shift workers, for example, they might come 204 00:09:13,280 --> 00:09:15,640 Speaker 2: off a shifter, you know, a midnight or one am. 205 00:09:15,720 --> 00:09:18,480 Speaker 2: And also those who tend to exercise quite late at night. 206 00:09:18,480 --> 00:09:21,439 Speaker 2: One of my clients plays social netball and she plays center, 207 00:09:21,559 --> 00:09:22,600 Speaker 2: which is quite a. 208 00:09:22,559 --> 00:09:23,640 Speaker 4: High intensity position. 209 00:09:23,640 --> 00:09:26,720 Speaker 2: You're running basically the entire game you don't stop, and 210 00:09:26,800 --> 00:09:28,160 Speaker 2: the time that she plays, she has a bit of 211 00:09:28,200 --> 00:09:29,000 Speaker 2: a commute. 212 00:09:28,640 --> 00:09:29,120 Speaker 4: To get there. 213 00:09:29,480 --> 00:09:32,280 Speaker 2: It's sort of it's tricky to have dinner beforehand because 214 00:09:32,400 --> 00:09:34,199 Speaker 2: for about and we've tried this about an hour and 215 00:09:34,240 --> 00:09:36,360 Speaker 2: a half two hours before, she can still feel that 216 00:09:36,400 --> 00:09:37,760 Speaker 2: meal and her tummy and running around. 217 00:09:37,840 --> 00:09:39,760 Speaker 4: She's like, oh, I feel nauseous. I don't feel good. 218 00:09:39,960 --> 00:09:41,920 Speaker 2: So we've had to be really smart with her fueling 219 00:09:41,920 --> 00:09:44,240 Speaker 2: where she actually does have something when she gets home 220 00:09:44,280 --> 00:09:46,760 Speaker 2: from that game, because otherwise she is starving as well. 221 00:09:46,880 --> 00:09:48,560 Speaker 2: So it is a bit of a tricky one. But 222 00:09:48,640 --> 00:09:50,480 Speaker 2: like you said, probably the bottom line is don't have 223 00:09:50,559 --> 00:09:53,520 Speaker 2: a really huge, heavy meal and then directly go to 224 00:09:53,559 --> 00:09:56,080 Speaker 2: bed afterwards, because it actually does impact the quality if 225 00:09:56,080 --> 00:09:58,200 Speaker 2: you're sleep as well. Your body is supposed to be 226 00:09:58,200 --> 00:10:00,960 Speaker 2: doing a lot of healing and restore as you sleep, 227 00:10:01,000 --> 00:10:03,280 Speaker 2: and if it's trying to send all of the work 228 00:10:03,320 --> 00:10:06,400 Speaker 2: into your digestive system and your digestive juices to process 229 00:10:06,480 --> 00:10:09,000 Speaker 2: is huge heavy meal, it's not going to be able 230 00:10:09,040 --> 00:10:11,320 Speaker 2: to do all that nice repairing that it needs to 231 00:10:11,360 --> 00:10:12,920 Speaker 2: do whole body wide as well. 232 00:10:13,559 --> 00:10:14,400 Speaker 3: Yeah, one hundred percent. 233 00:10:14,440 --> 00:10:16,120 Speaker 1: And then the other one that we don't talk about, 234 00:10:16,160 --> 00:10:20,200 Speaker 1: perhaps as frequently as we should is talking about some 235 00:10:20,280 --> 00:10:23,800 Speaker 1: of them more what would we call them Artesian, boutique salts. 236 00:10:23,440 --> 00:10:25,360 Speaker 3: That are our salts, booty salts. 237 00:10:25,400 --> 00:10:28,000 Speaker 1: Yeah, if you go there's a million different types. There's pink, 238 00:10:28,040 --> 00:10:31,080 Speaker 1: there's Himalayan, there's rock salt, and I think there's often 239 00:10:31,120 --> 00:10:33,280 Speaker 1: a belief that they're better and they can have higher 240 00:10:33,360 --> 00:10:35,760 Speaker 1: levels of nutrients. But what we've learned in recent years 241 00:10:36,120 --> 00:10:38,959 Speaker 1: is that some of those, particularly the pink salt, can 242 00:10:39,000 --> 00:10:43,160 Speaker 1: actually have very high amounts of trace elements, things like 243 00:10:43,360 --> 00:10:46,600 Speaker 1: arsenic lead, things that aren't very good for us. So 244 00:10:47,000 --> 00:10:49,400 Speaker 1: my recommendation on salt is I just like my clients 245 00:10:49,400 --> 00:10:52,680 Speaker 1: to have a regular salt that's got iodine added, because 246 00:10:52,679 --> 00:10:55,479 Speaker 1: we know in Australia our soil is very low in iodine. 247 00:10:55,640 --> 00:10:58,240 Speaker 1: A significant number of women of childbearing age have issues 248 00:10:58,240 --> 00:11:01,200 Speaker 1: with their thyroid. Of course, the thyroid is central metabolic 249 00:11:01,280 --> 00:11:04,440 Speaker 1: regulator in our body and Australian women are very high 250 00:11:04,559 --> 00:11:08,160 Speaker 1: risk of dysfunction because of low iogene. So my recommendation 251 00:11:08,160 --> 00:11:10,360 Speaker 1: for salt is skip all those boutique salts. You don't 252 00:11:10,360 --> 00:11:11,920 Speaker 1: need to pay a lot for it, Just get regular 253 00:11:11,960 --> 00:11:15,040 Speaker 1: table salt, but get one with iodine added, because that's 254 00:11:15,040 --> 00:11:17,720 Speaker 1: going to be the best thing for your metabolism. 255 00:11:17,840 --> 00:11:19,880 Speaker 2: Absolutely, and I would say the strains eat far too 256 00:11:19,960 --> 00:11:22,320 Speaker 2: much salt in general. So we were not here advocating 257 00:11:22,400 --> 00:11:25,240 Speaker 2: putting salt on absolutely everything. But if you do want 258 00:11:25,280 --> 00:11:27,640 Speaker 2: to add it, like Susie said, I personally use just 259 00:11:27,679 --> 00:11:30,559 Speaker 2: a normal table salt with IDNE added as well. 260 00:11:30,600 --> 00:11:33,240 Speaker 1: What I find with salt, it's interesting. I see people 261 00:11:33,240 --> 00:11:35,280 Speaker 1: who have a huge amount, and then some people who 262 00:11:35,280 --> 00:11:38,200 Speaker 1: have none. Because if you have people who have a 263 00:11:38,200 --> 00:11:40,360 Speaker 1: lot of process meat or even a lot of Asian 264 00:11:40,360 --> 00:11:42,959 Speaker 1: food because of the soy sauce, they're having a lot 265 00:11:43,000 --> 00:11:46,160 Speaker 1: in those sources regularly. But then if I've got someone 266 00:11:46,160 --> 00:11:48,760 Speaker 1: who doesn't add any table salt in their diet's pretty clean, 267 00:11:49,000 --> 00:11:52,080 Speaker 1: like chicken breast, like meat and veggies, sometimes they have 268 00:11:52,200 --> 00:11:55,199 Speaker 1: quite reasonably low levels. So I think I have those 269 00:11:55,240 --> 00:11:57,960 Speaker 1: two where people have weigh too much or hardly having any. 270 00:11:58,040 --> 00:12:00,719 Speaker 1: So if you know you're someone who so actively does 271 00:12:00,760 --> 00:12:03,000 Speaker 1: not add salt to things, you kind of grew up 272 00:12:03,040 --> 00:12:05,560 Speaker 1: trying to avoid it as an additive, and you know 273 00:12:05,600 --> 00:12:07,360 Speaker 1: that your diet's pretty clean, and you don't use a 274 00:12:07,400 --> 00:12:09,360 Speaker 1: lot of commercial sauces and we're going to talk about 275 00:12:09,360 --> 00:12:11,840 Speaker 1: that in a second, and you don't eat prestudo and 276 00:12:11,880 --> 00:12:15,480 Speaker 1: salami and much cheese. Even Halloomi is the other, of course, 277 00:12:15,520 --> 00:12:18,400 Speaker 1: one that's packed full. I think just be mindful that 278 00:12:18,679 --> 00:12:21,040 Speaker 1: sometimes a little sprinkle once a day if you're one 279 00:12:21,040 --> 00:12:23,840 Speaker 1: of those people, and particularly if you're exercising, you know, 280 00:12:23,920 --> 00:12:25,840 Speaker 1: you may actually not get enough. So that's the two 281 00:12:25,920 --> 00:12:28,800 Speaker 1: client presentations that I have. Where do you see most 282 00:12:28,840 --> 00:12:30,560 Speaker 1: people getting it from. 283 00:12:30,600 --> 00:12:31,640 Speaker 4: Ultra process foods? 284 00:12:31,880 --> 00:12:34,440 Speaker 2: You know, breads and cereals and soups, and you know, 285 00:12:34,520 --> 00:12:36,480 Speaker 2: like they're not home cooking enough. Though we might be 286 00:12:36,480 --> 00:12:39,560 Speaker 2: going to the supermarket and choosing healthy, you know, healthier, 287 00:12:39,600 --> 00:12:42,640 Speaker 2: better options, but we are still choosing pre made package 288 00:12:42,679 --> 00:12:44,480 Speaker 2: options a lot, which I myself I am guilty of, 289 00:12:44,559 --> 00:12:46,920 Speaker 2: particularly having two kids under who I'm busy. I do 290 00:12:47,040 --> 00:12:48,840 Speaker 2: use a little bit of you know, pre made soups 291 00:12:48,840 --> 00:12:50,480 Speaker 2: and that sort of thing. And I like some dumplings, 292 00:12:50,480 --> 00:12:52,480 Speaker 2: Soosi has got me addicted to them for dinner, so 293 00:12:52,520 --> 00:12:54,200 Speaker 2: I do use a little bit of soy sauce with that. 294 00:12:54,280 --> 00:12:56,880 Speaker 2: But it is generally through ultra process foods that I 295 00:12:56,920 --> 00:12:59,200 Speaker 2: find the majority of that salt sneaking in it. Even 296 00:12:59,200 --> 00:13:02,400 Speaker 2: through you know, better snack choices like say roasted chickpeas 297 00:13:02,400 --> 00:13:04,920 Speaker 2: for example, still have to salt through them and that 298 00:13:04,960 --> 00:13:07,000 Speaker 2: sort of thing. So I just think the more ultra 299 00:13:07,040 --> 00:13:09,160 Speaker 2: processed food we eat, the more you see a lot 300 00:13:09,160 --> 00:13:11,320 Speaker 2: of those salty things sneaking in. 301 00:13:11,360 --> 00:13:13,600 Speaker 1: Put it that way, well, I think it's just eat 302 00:13:13,640 --> 00:13:15,760 Speaker 1: buying food away from the home. Like if you go 303 00:13:15,800 --> 00:13:18,600 Speaker 1: and have a subway, even a McDonald's, you know, anything 304 00:13:18,600 --> 00:13:21,920 Speaker 1: in a food court or a takeaway, it's got so 305 00:13:22,120 --> 00:13:23,760 Speaker 1: much in it. A single meal will have sort of 306 00:13:23,760 --> 00:13:26,280 Speaker 1: at least half your daily upper recommended intake. So if 307 00:13:26,280 --> 00:13:29,040 Speaker 1: you're someone who picks up lunch frequently away from the 308 00:13:29,080 --> 00:13:32,480 Speaker 1: home or has that meal out or ordering your rates 309 00:13:32,520 --> 00:13:34,440 Speaker 1: a few times a week, chances are you probably getting 310 00:13:34,559 --> 00:13:36,800 Speaker 1: a lot of it already, so just be mindful of that. 311 00:13:37,320 --> 00:13:40,760 Speaker 1: And I often will chat client examples that pop up 312 00:13:40,800 --> 00:13:42,840 Speaker 1: at different times through the week. And I said to 313 00:13:42,880 --> 00:13:45,080 Speaker 1: you just this morning, oh, we need a client example, 314 00:13:45,080 --> 00:13:48,560 Speaker 1: and you had a fascinating one about weighing, and I 315 00:13:48,640 --> 00:13:51,040 Speaker 1: have got one to match because you reminded me of it. 316 00:13:51,120 --> 00:13:53,559 Speaker 1: So we're going to share with us your client's experiment 317 00:13:53,679 --> 00:13:57,319 Speaker 1: around weighing every day and how that sort of impacted 318 00:13:57,600 --> 00:13:58,720 Speaker 1: the fat loss journey. 319 00:13:59,120 --> 00:13:59,840 Speaker 4: Yeah, yeah, of course. 320 00:14:00,000 --> 00:14:02,160 Speaker 2: So one of my Lovely Ladies was doing really well 321 00:14:02,160 --> 00:14:03,720 Speaker 2: in terms of fat loss. She was doing about a 322 00:14:03,720 --> 00:14:05,680 Speaker 2: once weekly wait check in just before we have a 323 00:14:05,720 --> 00:14:07,960 Speaker 2: coaching call each week, and she'd jump on the scales 324 00:14:07,960 --> 00:14:09,640 Speaker 2: that morning away herself and send it through and that 325 00:14:09,679 --> 00:14:11,840 Speaker 2: way I could make any adjustments to the nutrition plan 326 00:14:11,880 --> 00:14:14,560 Speaker 2: that needed to happen. And she jumped on and she said, oh, 327 00:14:14,640 --> 00:14:15,400 Speaker 2: I'm so annoyed it. 328 00:14:15,400 --> 00:14:16,120 Speaker 4: Went up this week. 329 00:14:16,160 --> 00:14:18,000 Speaker 2: But two days ago it was down and I had 330 00:14:18,040 --> 00:14:20,400 Speaker 2: a loss, But now it's gone up like six hundred grams. 331 00:14:20,600 --> 00:14:22,280 Speaker 2: And she's like, I'm so annoyed at myself. I've done 332 00:14:22,280 --> 00:14:24,640 Speaker 2: everything right, Like why have I gained? And I just 333 00:14:24,680 --> 00:14:26,720 Speaker 2: sort of explained to her, Look, it's not a true game. 334 00:14:26,800 --> 00:14:29,960 Speaker 2: The scale is reflecting higher, yes, but it's likely just 335 00:14:30,040 --> 00:14:32,400 Speaker 2: that you've had a little bit of extra carbohydrate or 336 00:14:32,480 --> 00:14:35,120 Speaker 2: salt or something's happened to have your body retain that 337 00:14:35,200 --> 00:14:37,640 Speaker 2: little bit of extra fluid and it's just reflecting higher 338 00:14:37,640 --> 00:14:39,880 Speaker 2: on the scale. But I said, I'm confident, and she's 339 00:14:39,920 --> 00:14:42,920 Speaker 2: a client where I know. You know when you know clients, Susie, 340 00:14:43,000 --> 00:14:44,760 Speaker 2: like you know if they're being honest and upfront or not, 341 00:14:44,840 --> 00:14:46,520 Speaker 2: Like I know that she was being genuine with me. 342 00:14:46,600 --> 00:14:48,080 Speaker 2: I know she was on track, I know she was 343 00:14:48,080 --> 00:14:50,000 Speaker 2: doing all the right things, and I was confident that 344 00:14:50,080 --> 00:14:52,440 Speaker 2: we were achieving that loss even though the scale didn't 345 00:14:52,440 --> 00:14:54,360 Speaker 2: reflect it, and I could see that it had really 346 00:14:54,400 --> 00:14:56,120 Speaker 2: gotten to her, like it really irked her. So I 347 00:14:56,160 --> 00:14:57,800 Speaker 2: said to her, why don't we do a little bit 348 00:14:57,800 --> 00:14:59,840 Speaker 2: of an experiment, because I want to show you that 349 00:15:00,040 --> 00:15:03,120 Speaker 2: fat loss isn't linear. Often when we think of somebody 350 00:15:03,120 --> 00:15:05,440 Speaker 2: who might lose ten kilos, for example, we think it 351 00:15:05,480 --> 00:15:07,720 Speaker 2: happens in a linear fashion. We think the scale goes 352 00:15:07,800 --> 00:15:10,520 Speaker 2: directly down every single week, or it's like once you 353 00:15:10,600 --> 00:15:13,120 Speaker 2: hit that new low, you might have gone from ninety 354 00:15:13,160 --> 00:15:15,800 Speaker 2: kilos to eighty eight to eighty seven, and you just 355 00:15:15,800 --> 00:15:18,120 Speaker 2: think it continues to go down in this like straight 356 00:15:18,200 --> 00:15:20,280 Speaker 2: linear fashion where every time you jump on it needs 357 00:15:20,320 --> 00:15:23,400 Speaker 2: to go down. But in reality, that's not what happens. 358 00:15:23,400 --> 00:15:26,800 Speaker 2: And I do see both sides of this suzi where 359 00:15:26,840 --> 00:15:29,320 Speaker 2: some clients are weighing regularly and it's good for them 360 00:15:29,360 --> 00:15:32,400 Speaker 2: in terms of motivation and accountability, but on the opposite 361 00:15:32,440 --> 00:15:35,560 Speaker 2: side of that, sometimes weighing too frequently can have a 362 00:15:35,600 --> 00:15:38,160 Speaker 2: negative benefit on their mental health, where if the scale 363 00:15:38,200 --> 00:15:40,280 Speaker 2: doesn't show them what they want to see. Then they'll 364 00:15:40,440 --> 00:15:42,760 Speaker 2: self sabotage and they'll say, right, I tried so hard. 365 00:15:42,840 --> 00:15:44,560 Speaker 2: What's the point I'm going to go eat something to 366 00:15:44,560 --> 00:15:46,760 Speaker 2: make myself feel better because the scale didn't show me 367 00:15:46,800 --> 00:15:48,920 Speaker 2: the number that I wanted. But in this client's case, 368 00:15:48,960 --> 00:15:50,520 Speaker 2: I knew she was quite strong. We've done a lot 369 00:15:50,560 --> 00:15:52,240 Speaker 2: of work, We've been working together for a good month 370 00:15:52,320 --> 00:15:54,320 Speaker 2: or two. She was quite strong mentally, and I said 371 00:15:54,360 --> 00:15:55,600 Speaker 2: to her, this is an experiment. 372 00:15:55,640 --> 00:15:56,480 Speaker 4: You need to understand. 373 00:15:56,480 --> 00:15:58,640 Speaker 2: The scale will not go down every day for the 374 00:15:58,680 --> 00:16:01,200 Speaker 2: next week. It will very likely, but I want to 375 00:16:01,240 --> 00:16:03,280 Speaker 2: show you but that in the next weeks. It'd been 376 00:16:03,400 --> 00:16:05,800 Speaker 2: two weeks aller that I promise you that it will 377 00:16:05,800 --> 00:16:08,040 Speaker 2: move because I know she's been consistent. I know she's 378 00:16:08,080 --> 00:16:09,840 Speaker 2: doing all the right things. We're hitting all the numbers 379 00:16:09,920 --> 00:16:11,800 Speaker 2: we need to do, and I just knew that it 380 00:16:11,840 --> 00:16:13,960 Speaker 2: would move. So she got on with the week, and 381 00:16:14,040 --> 00:16:16,120 Speaker 2: she weighed herself each week, and the next day it 382 00:16:16,240 --> 00:16:18,160 Speaker 2: actually gone up a little bit, and she's like, you 383 00:16:18,160 --> 00:16:20,480 Speaker 2: said this would happened. I'm mildly freaking out, but I'm 384 00:16:20,480 --> 00:16:22,600 Speaker 2: going to continue on as it did. And then the 385 00:16:22,640 --> 00:16:24,920 Speaker 2: next day we saw a slight drop, and then it 386 00:16:24,960 --> 00:16:27,360 Speaker 2: continued to drop for three days in a row, and 387 00:16:27,400 --> 00:16:28,000 Speaker 2: she was like. 388 00:16:27,960 --> 00:16:29,640 Speaker 4: Oh my goodness, this is insane. 389 00:16:29,680 --> 00:16:32,680 Speaker 2: And from that initial increase weight she sent me it 390 00:16:32,720 --> 00:16:35,480 Speaker 2: was down about eight hundred grams like three days later, 391 00:16:35,680 --> 00:16:37,680 Speaker 2: and she was like, I can't believe it's dropped so much. 392 00:16:37,680 --> 00:16:39,320 Speaker 2: And I just had to remind her, like, it's not 393 00:16:39,480 --> 00:16:42,240 Speaker 2: eight hundred grams in three days. You haven't lost close 394 00:16:42,280 --> 00:16:44,920 Speaker 2: to a quila in three days. That loss is a 395 00:16:44,960 --> 00:16:48,040 Speaker 2: reflection of everything you've been doing over the past couple 396 00:16:48,040 --> 00:16:50,560 Speaker 2: of weeks. So you can't take an exact weight on 397 00:16:50,600 --> 00:16:52,920 Speaker 2: the scale a single moment in time and think, right, 398 00:16:52,960 --> 00:16:54,880 Speaker 2: this is exactly what I've done for the last couple 399 00:16:54,920 --> 00:16:56,560 Speaker 2: of days, and this is why. Because I've been so 400 00:16:56,720 --> 00:16:59,600 Speaker 2: quote unquote good or quote unquote bad, that's why it's 401 00:16:59,640 --> 00:17:02,600 Speaker 2: gone up. You have to take these numbers in combination 402 00:17:02,720 --> 00:17:05,240 Speaker 2: of everything you're doing and look at a trend over time. 403 00:17:05,320 --> 00:17:07,600 Speaker 2: And I said to her, cool, it's going down, great 404 00:17:07,720 --> 00:17:09,400 Speaker 2: and new we're on track. I want you to keep 405 00:17:09,440 --> 00:17:12,080 Speaker 2: going and weighing yourself daily. And so from there that 406 00:17:12,160 --> 00:17:14,800 Speaker 2: big drop three days later, I think it dropped maybe 407 00:17:14,800 --> 00:17:16,760 Speaker 2: another one hundred grams. The next day then it went 408 00:17:16,800 --> 00:17:18,520 Speaker 2: up a couple of hundred grams, and it came down 409 00:17:18,520 --> 00:17:20,919 Speaker 2: another couple of hundred grams, and a week from that 410 00:17:21,040 --> 00:17:24,280 Speaker 2: initial increase weight she sent me she was down just 411 00:17:24,400 --> 00:17:26,840 Speaker 2: over a quilo in a whole week later. And so 412 00:17:26,880 --> 00:17:29,720 Speaker 2: it was just a really nice experiment for her to 413 00:17:29,920 --> 00:17:33,360 Speaker 2: understand that fat loss doesn't happen in a linear fashion. 414 00:17:33,760 --> 00:17:35,520 Speaker 4: The scale will always move down. 415 00:17:35,720 --> 00:17:38,000 Speaker 2: Was if we're doing the right things as long as 416 00:17:38,040 --> 00:17:41,520 Speaker 2: we're being consistent, and it often takes a little while 417 00:17:41,560 --> 00:17:43,400 Speaker 2: for affat to mobilize right. 418 00:17:43,440 --> 00:17:44,960 Speaker 4: And Susan and I talk about this a lot. 419 00:17:45,119 --> 00:17:48,280 Speaker 2: We say that often you're getting the results, everything is 420 00:17:48,320 --> 00:17:51,119 Speaker 2: happening right, but for whatever reason, it might not just 421 00:17:51,200 --> 00:17:53,879 Speaker 2: be reflecting on the scale. So I often say to 422 00:17:53,920 --> 00:17:57,919 Speaker 2: clients unless we are genuinely not seeing any movement on 423 00:17:57,920 --> 00:18:00,400 Speaker 2: that scale over a three to four week period, that's 424 00:18:00,400 --> 00:18:02,280 Speaker 2: when I would consider it a genuine plateau. 425 00:18:02,359 --> 00:18:03,360 Speaker 4: Or something needs to change. 426 00:18:03,440 --> 00:18:06,439 Speaker 2: Nutrition needs to change, exercise needs to change, You need 427 00:18:06,480 --> 00:18:08,639 Speaker 2: a bit of a shake up in any aspect of 428 00:18:08,640 --> 00:18:11,560 Speaker 2: your diet. Perhaps you metabolically need to begin a reverse 429 00:18:11,720 --> 00:18:13,480 Speaker 2: art if you've been in a deficit for so long. 430 00:18:13,520 --> 00:18:16,879 Speaker 2: There are many factors involved but generally I consider a 431 00:18:16,920 --> 00:18:19,520 Speaker 2: plateau no change in about three to four weeks. And 432 00:18:19,920 --> 00:18:22,400 Speaker 2: where this experiment might come in useful is to do 433 00:18:22,480 --> 00:18:25,879 Speaker 2: that daily waiting for somebody who does a weekly wait 434 00:18:26,000 --> 00:18:28,120 Speaker 2: check but it's kind of not moving, or it's going 435 00:18:28,200 --> 00:18:30,879 Speaker 2: up and it's going down. But I can see also 436 00:18:30,960 --> 00:18:34,240 Speaker 2: how it would be detrimental to some people Susie, where 437 00:18:34,280 --> 00:18:36,520 Speaker 2: they're quite obsessed with that number, or they let that 438 00:18:36,600 --> 00:18:39,320 Speaker 2: number then dictate their mood and their behaviors for the 439 00:18:39,320 --> 00:18:41,159 Speaker 2: rest of the day. So I thought I was very 440 00:18:41,200 --> 00:18:43,680 Speaker 2: confident letting that client do that daily because I was 441 00:18:43,720 --> 00:18:46,720 Speaker 2: there in the background giving her that real time feedback 442 00:18:46,760 --> 00:18:48,840 Speaker 2: saying we talked about this, we knew it would go up. 443 00:18:48,880 --> 00:18:50,760 Speaker 2: I know you're doing the right things, stay on track, 444 00:18:50,800 --> 00:18:53,199 Speaker 2: don't self sabotage, like I was providing her with that 445 00:18:53,240 --> 00:18:55,840 Speaker 2: real life coaching to make sure she stayed really strong 446 00:18:55,840 --> 00:18:58,240 Speaker 2: in that mindset where I feel like a lot of people, 447 00:18:58,240 --> 00:19:00,639 Speaker 2: if they don't have that good fear back to let 448 00:19:00,720 --> 00:19:03,560 Speaker 2: them know that, they would potentially self sabotage a lot 449 00:19:03,640 --> 00:19:05,480 Speaker 2: sooner and a lot more regularly. So it can be 450 00:19:05,520 --> 00:19:08,080 Speaker 2: helpful for some and unhelpful for another group of people. 451 00:19:08,080 --> 00:19:10,439 Speaker 2: I guess, but at the end of the day, it is, 452 00:19:10,600 --> 00:19:13,720 Speaker 2: I guess important to know that the scale isn't everything, 453 00:19:13,760 --> 00:19:15,960 Speaker 2: and you should have many markers of progress. We should 454 00:19:16,000 --> 00:19:18,280 Speaker 2: be doing measurements, we should be doing photos, we should 455 00:19:18,320 --> 00:19:20,440 Speaker 2: be using a piece of clothing. If it's getting a 456 00:19:20,480 --> 00:19:22,359 Speaker 2: little bit looser over time, we know we're on the 457 00:19:22,400 --> 00:19:24,960 Speaker 2: right track. So it's not all just about the scale weight, 458 00:19:25,200 --> 00:19:27,960 Speaker 2: but it is important. Probably my biggest takeaway here, Susie, 459 00:19:28,000 --> 00:19:29,800 Speaker 2: is to know that fat loss doesn't happen in a 460 00:19:29,880 --> 00:19:32,680 Speaker 2: linear fashion. The scale should go down, but it doesn't 461 00:19:32,680 --> 00:19:34,960 Speaker 2: have to go down every single time, and it doesn't 462 00:19:35,000 --> 00:19:37,480 Speaker 2: have to continuously go down. For as many times it 463 00:19:37,520 --> 00:19:39,560 Speaker 2: goes down, it'll come back up a little bit. Sometimes 464 00:19:39,600 --> 00:19:41,919 Speaker 2: it'll plateau for a day or two. Sometimes it'll go 465 00:19:42,040 --> 00:19:44,560 Speaker 2: erratically up and down for a couple of days. But 466 00:19:44,600 --> 00:19:47,080 Speaker 2: the trend is what we look at, and that trend 467 00:19:47,200 --> 00:19:49,760 Speaker 2: over a two to three week period is what I 468 00:19:49,760 --> 00:19:51,840 Speaker 2: think is the most important thing to note in a 469 00:19:51,880 --> 00:19:53,960 Speaker 2: fat loss journey. Whereas most people get hung up on 470 00:19:54,040 --> 00:19:56,840 Speaker 2: that daily number or the weekly number, and then we'll 471 00:19:56,840 --> 00:19:59,840 Speaker 2: self sabotage themselves from there because it's not the number 472 00:20:00,000 --> 00:20:01,000 Speaker 2: that they want to see. 473 00:20:01,440 --> 00:20:02,840 Speaker 3: Oh, it fluctuates so much. 474 00:20:02,880 --> 00:20:04,520 Speaker 1: And I think as a general rule of thumb, we 475 00:20:04,560 --> 00:20:07,800 Speaker 1: would say when you begin a journey of looking for 476 00:20:07,880 --> 00:20:10,640 Speaker 1: change on the scales, most of us will drop between half, 477 00:20:10,640 --> 00:20:12,880 Speaker 1: if not two or three kilos of just fluid. It's 478 00:20:12,880 --> 00:20:15,720 Speaker 1: not fat loss, but of course it's motivating. We feel lighter, 479 00:20:15,800 --> 00:20:17,399 Speaker 1: we feel better, and the same when you're going to 480 00:20:17,440 --> 00:20:19,359 Speaker 1: get your period, you're always just noticed you'd probably be 481 00:20:19,440 --> 00:20:22,000 Speaker 1: half a kilo kilo maybe two up. And that's how 482 00:20:22,040 --> 00:20:24,240 Speaker 1: I always knew I was pregnant, because I would just 483 00:20:24,320 --> 00:20:26,720 Speaker 1: have that pre menstrual weight. You know, it just doesn't 484 00:20:26,760 --> 00:20:29,480 Speaker 1: go away. So you know, those are the fluctuations you 485 00:20:29,560 --> 00:20:32,920 Speaker 1: expect to see at different times. But I am always 486 00:20:33,080 --> 00:20:35,439 Speaker 1: encouraging clients to weigh no more than twice a week 487 00:20:35,760 --> 00:20:39,040 Speaker 1: Tuesday after the weekend and Friday before the weekend, because 488 00:20:39,080 --> 00:20:42,600 Speaker 1: inevitably the weekends eating will result in higher sult higher 489 00:20:42,640 --> 00:20:45,560 Speaker 1: fat foods being consumed and hence a weight rebound effect. 490 00:20:46,040 --> 00:20:48,280 Speaker 1: But I have exactly the same situation with a client 491 00:20:48,400 --> 00:20:50,560 Speaker 1: the other week. She had been going really well, She's 492 00:20:50,560 --> 00:20:53,040 Speaker 1: lost five six seven kilos, and all of a sudden, 493 00:20:53,359 --> 00:20:55,159 Speaker 1: her weight didn't go down at all. 494 00:20:55,160 --> 00:20:56,240 Speaker 3: It even went back up, and. 495 00:20:56,200 --> 00:20:59,080 Speaker 1: She was devastated because she thought she'd been trying so hard, 496 00:20:59,160 --> 00:21:01,320 Speaker 1: and you know, she really didn't understand it. And of 497 00:21:01,400 --> 00:21:02,800 Speaker 1: course when I went and had to look back through 498 00:21:02,800 --> 00:21:05,399 Speaker 1: the food diar, she had had an Asian meal, so 499 00:21:05,440 --> 00:21:07,879 Speaker 1: inevitably those sources are really high in salt. And I 500 00:21:07,920 --> 00:21:11,520 Speaker 1: said to her, don't stress. It's probably just fluid. And 501 00:21:11,560 --> 00:21:13,520 Speaker 1: as long as you're losing two to three kilos a month, 502 00:21:13,520 --> 00:21:16,400 Speaker 1: we're happy. Every other measurement's been down, and sure enoughly 503 00:21:16,440 --> 00:21:18,000 Speaker 1: I'm within a day or two it with six hundred 504 00:21:18,040 --> 00:21:20,880 Speaker 1: grams less on top of that extra weight. So you've 505 00:21:20,880 --> 00:21:23,320 Speaker 1: got to look at it as an overall trajectory and 506 00:21:23,440 --> 00:21:26,040 Speaker 1: be measuring as well. I think everyone basically we know 507 00:21:26,119 --> 00:21:29,040 Speaker 1: in our body when things are feeling lighter, feeling looser, 508 00:21:29,400 --> 00:21:32,000 Speaker 1: and I can find the scales an enormous distraction because 509 00:21:32,000 --> 00:21:34,040 Speaker 1: I find it's that diet cycle and you and I 510 00:21:34,240 --> 00:21:37,080 Speaker 1: are doing it. An webinar coming up on escaping the 511 00:21:37,119 --> 00:21:40,200 Speaker 1: diet cycle, because this is a very very common phenomenon 512 00:21:40,200 --> 00:21:43,400 Speaker 1: that we see where someone will feel that they're making 513 00:21:43,400 --> 00:21:46,440 Speaker 1: real effort with their diet exercise, and so they'll hop 514 00:21:46,480 --> 00:21:48,280 Speaker 1: on the scale one morning when they're not supposed to 515 00:21:48,840 --> 00:21:51,520 Speaker 1: and the scales are up, so they psychologically say this 516 00:21:51,600 --> 00:21:53,640 Speaker 1: isn't working, forget it and go and eat something off 517 00:21:53,640 --> 00:21:56,480 Speaker 1: plan or self sabotage. We see it all the time, 518 00:21:56,560 --> 00:21:59,040 Speaker 1: and that's why it's very distracting. So if you're addicted 519 00:21:59,080 --> 00:22:02,280 Speaker 1: to the scales. I sometimes band clients from scales altogether 520 00:22:02,320 --> 00:22:05,440 Speaker 1: if they've had that history, and only work on measurements, 521 00:22:05,800 --> 00:22:09,399 Speaker 1: because it's changing body composition. It's much more indicative of 522 00:22:09,560 --> 00:22:11,959 Speaker 1: change in your body when your clothes fit better. And 523 00:22:12,000 --> 00:22:14,359 Speaker 1: I really try and get clients away from the scales 524 00:22:14,359 --> 00:22:16,320 Speaker 1: if they've got that very strong diet history. 525 00:22:16,960 --> 00:22:17,560 Speaker 4: One hundred percent. 526 00:22:17,600 --> 00:22:19,280 Speaker 2: I've also been clients from the scal I've got one 527 00:22:19,280 --> 00:22:20,560 Speaker 2: at the moment, and I just said to her, I 528 00:22:20,560 --> 00:22:22,480 Speaker 2: need your partner to hide the. 529 00:22:22,440 --> 00:22:24,400 Speaker 4: Scale, like physically hide in the house so you. 530 00:22:24,359 --> 00:22:26,760 Speaker 2: Cannot access it, because she just does silly things like 531 00:22:26,800 --> 00:22:29,040 Speaker 2: she'll jump on at four pm in the afternoon after 532 00:22:29,080 --> 00:22:30,760 Speaker 2: she's ad an afternoon tea and a cup of coffee 533 00:22:30,800 --> 00:22:32,960 Speaker 2: or something and be like, oh, I just I knew 534 00:22:32,960 --> 00:22:34,639 Speaker 2: it wasn't going to be down, but I was just curious, 535 00:22:34,640 --> 00:22:35,879 Speaker 2: So I jumped on the scale and it was. 536 00:22:35,920 --> 00:22:38,800 Speaker 4: Up and I was like, why no, no, no. 537 00:22:39,280 --> 00:22:41,879 Speaker 2: So I just think sometimes it's not a benefit for 538 00:22:42,000 --> 00:22:44,000 Speaker 2: certain people. And if you know that you are someone 539 00:22:44,040 --> 00:22:46,760 Speaker 2: that does those sorts of silly things, like you, you 540 00:22:46,880 --> 00:22:48,399 Speaker 2: do it and you know it's not going to be helpful, 541 00:22:48,400 --> 00:22:51,080 Speaker 2: but you do it anyway, like find another micro of progress. 542 00:22:51,119 --> 00:22:53,520 Speaker 2: Like with her, we're using photos, we're using clothing, we're 543 00:22:53,600 --> 00:22:55,920 Speaker 2: using measurements, and it's so much better for a mental 544 00:22:55,920 --> 00:22:58,120 Speaker 2: health and she's getting the great results because she knows, 545 00:22:58,160 --> 00:22:59,840 Speaker 2: like you said, in your body, you know if you're 546 00:22:59,880 --> 00:23:02,280 Speaker 2: on you know, if you're eating well, you know, and 547 00:23:02,359 --> 00:23:02,880 Speaker 2: she's good. 548 00:23:02,920 --> 00:23:04,200 Speaker 4: You know if your digestion is good. 549 00:23:04,240 --> 00:23:06,399 Speaker 2: You know if your portions are right because you're hungry 550 00:23:06,480 --> 00:23:08,920 Speaker 2: leading up to a meal time. Right, we know deep 551 00:23:08,920 --> 00:23:10,879 Speaker 2: down and jeuitively if we're on the right track. And 552 00:23:10,920 --> 00:23:13,320 Speaker 2: I just think sometimes for some of us the scales 553 00:23:13,359 --> 00:23:15,800 Speaker 2: will do more harm than good, but for others it 554 00:23:15,840 --> 00:23:19,080 Speaker 2: is a nice kind of market to I guess reevaluate 555 00:23:19,080 --> 00:23:21,080 Speaker 2: it and sort of show that progress over time. So 556 00:23:21,200 --> 00:23:22,879 Speaker 2: only you can know if the scales are going to 557 00:23:22,880 --> 00:23:25,320 Speaker 2: be helpful or more of a hindrance to your journey. 558 00:23:25,520 --> 00:23:26,880 Speaker 2: But I thought it was a little bit of an 559 00:23:26,920 --> 00:23:29,120 Speaker 2: interesting experiment for my client to do, and she did 560 00:23:29,160 --> 00:23:30,960 Speaker 2: take a lot out of that, and she said, I'm 561 00:23:31,000 --> 00:23:33,439 Speaker 2: really on nowhere near as focused or obsess on the 562 00:23:33,480 --> 00:23:35,280 Speaker 2: scale or the number is what I used to be. 563 00:23:35,720 --> 00:23:38,040 Speaker 2: And she's definitely stopped the daily waiting since then. I said, 564 00:23:38,040 --> 00:23:40,119 Speaker 2: it was a hard seven day and then we're stopping 565 00:23:40,119 --> 00:23:41,679 Speaker 2: it after that, and she's been very good about that 566 00:23:41,720 --> 00:23:43,800 Speaker 2: and she's back to just that daily weight. But we 567 00:23:43,840 --> 00:23:46,480 Speaker 2: did move her from a Monday morning weight, which I 568 00:23:46,520 --> 00:23:48,639 Speaker 2: think a lot of women, you know, type A perfectionists, 569 00:23:48,640 --> 00:23:51,440 Speaker 2: we like myself included, we like having a Monday morning weight, 570 00:23:51,640 --> 00:23:53,639 Speaker 2: but I'll always do, like you do, Susie, a second 571 00:23:53,680 --> 00:23:56,280 Speaker 2: one on myself around Wednesday or Thursday morning, just to 572 00:23:56,320 --> 00:23:58,320 Speaker 2: see that coming back down after the weekend. So we 573 00:23:58,359 --> 00:24:00,920 Speaker 2: moved her weekly weight to a Wednesday day and midweek weight, 574 00:24:01,119 --> 00:24:03,320 Speaker 2: and I think, just mentally, that's a lot better for 575 00:24:03,520 --> 00:24:05,520 Speaker 2: these types of clients as well. So I think once 576 00:24:05,520 --> 00:24:08,240 Speaker 2: a week for most people works really well. But sometimes 577 00:24:08,240 --> 00:24:10,840 Speaker 2: that little experiment just to show yourself that the scales 578 00:24:10,880 --> 00:24:14,879 Speaker 2: can fluctuate so much. I've seen a kilo plus fluctuation 579 00:24:15,000 --> 00:24:17,280 Speaker 2: with some of my ladies so it's an interesting experiment, 580 00:24:17,440 --> 00:24:20,000 Speaker 2: but you definitely don't want to do that long term 581 00:24:20,080 --> 00:24:22,359 Speaker 2: unless you are, you know, some sort of bodybuilding, you're 582 00:24:22,400 --> 00:24:24,320 Speaker 2: trying to make way or anything like that. Unless there's 583 00:24:24,320 --> 00:24:26,760 Speaker 2: an actual clinical need for you to have a daily weight, 584 00:24:26,880 --> 00:24:29,680 Speaker 2: or you're on fluid medication, or you've got heart problems, 585 00:24:29,720 --> 00:24:32,240 Speaker 2: I definitely don't see it's going to be helpful for 586 00:24:32,280 --> 00:24:35,880 Speaker 2: the vast majority of people doing something like a daily weight. 587 00:24:36,200 --> 00:24:39,400 Speaker 1: True all rightly, and onto something a little bit more 588 00:24:39,480 --> 00:24:41,680 Speaker 1: I don't say interesting, but perhaps for our food is 589 00:24:41,720 --> 00:24:43,480 Speaker 1: out there, perhaps something they like to talk a bit 590 00:24:43,480 --> 00:24:46,760 Speaker 1: more about is food. And I recently had to review 591 00:24:47,040 --> 00:24:50,119 Speaker 1: sources and dressings for an article that I wrote, and 592 00:24:50,200 --> 00:24:51,600 Speaker 1: I have to be honestly, and I was a little 593 00:24:51,600 --> 00:24:53,359 Speaker 1: bit behind April and what's going out there in the 594 00:24:53,440 --> 00:24:57,760 Speaker 1: dressing island supermarkets, because one of the most common pieces 595 00:24:57,760 --> 00:25:00,840 Speaker 1: of feedback that I do give my clients is to 596 00:25:00,880 --> 00:25:03,560 Speaker 1: watch things like the sauces. Now, maybe it's because I 597 00:25:03,560 --> 00:25:05,960 Speaker 1: don't eat it myself, but I have a lot of 598 00:25:05,960 --> 00:25:09,320 Speaker 1: clients to eat mayo, and this mayo will slip into 599 00:25:09,720 --> 00:25:13,119 Speaker 1: lots of different meals and mayonnaise as delicious as it 600 00:25:13,160 --> 00:25:14,880 Speaker 1: is if you enjoy it is just a fat bomb 601 00:25:14,920 --> 00:25:17,680 Speaker 1: of calories. It's like over one hundred calories per serve. 602 00:25:17,960 --> 00:25:19,919 Speaker 1: It's got really high amount of fat. I know the 603 00:25:19,920 --> 00:25:22,400 Speaker 1: ones that are full egg tastes better and as such 604 00:25:22,400 --> 00:25:24,600 Speaker 1: they much higher in calories. And of course we've got 605 00:25:24,600 --> 00:25:27,920 Speaker 1: our QP mayonnaise lovers, which we've spoken about before on 606 00:25:27,960 --> 00:25:30,719 Speaker 1: the podcast and talking about that in terms of added MSG. 607 00:25:30,840 --> 00:25:33,040 Speaker 1: But because it's got that flavor enhancer in it, it's 608 00:25:33,040 --> 00:25:35,680 Speaker 1: so easy to overeat. So just in the past few weeks, 609 00:25:35,720 --> 00:25:38,639 Speaker 1: I've been giving a lot of feedback around less Mayo 610 00:25:38,880 --> 00:25:40,840 Speaker 1: use it as a spread. And the other one is 611 00:25:40,840 --> 00:25:43,600 Speaker 1: sweet chili sauce, because I've got quite a few sweet 612 00:25:43,640 --> 00:25:46,160 Speaker 1: chili sauce lovers at the moment, and that is packfull 613 00:25:46,200 --> 00:25:48,800 Speaker 1: of sugar. It's like five or six grams of sugar perserve. 614 00:25:49,320 --> 00:25:51,280 Speaker 1: And it's not a source that you tend to use 615 00:25:51,280 --> 00:25:53,680 Speaker 1: in small amounts either. It's like Mayo, you really tend 616 00:25:53,760 --> 00:25:55,920 Speaker 1: to pile it up there. So I just wanted to 617 00:25:56,000 --> 00:25:57,920 Speaker 1: have a little bit of a chat about sauces in general, 618 00:25:58,400 --> 00:26:01,760 Speaker 1: because if you are eating more salads and try to 619 00:26:01,800 --> 00:26:05,159 Speaker 1: flavor things up, it's tricky because on one hand, we 620 00:26:05,200 --> 00:26:07,119 Speaker 1: would say, yes, we would rather you eat more salad 621 00:26:07,119 --> 00:26:09,760 Speaker 1: and vegetables if they do have a sauce. But certainly 622 00:26:09,760 --> 00:26:12,439 Speaker 1: there's options that can overdo it. And I think a 623 00:26:12,480 --> 00:26:14,840 Speaker 1: good example is when you buy a salad bag and 624 00:26:14,880 --> 00:26:17,399 Speaker 1: I personally like the Mexican mix, but there's ranch, and 625 00:26:17,440 --> 00:26:20,800 Speaker 1: there's American barbecue and honey mustard. There's a whole lot 626 00:26:20,840 --> 00:26:24,080 Speaker 1: of them. Now you know how big that salad bag is? 627 00:26:24,119 --> 00:26:26,440 Speaker 1: What it's four hundred grams I think, and two serves. 628 00:26:26,880 --> 00:26:30,800 Speaker 1: How small is the dressing? It'd be lucky to be 629 00:26:30,880 --> 00:26:33,320 Speaker 1: a tablespoon like it is a really small amount, And 630 00:26:33,359 --> 00:26:36,120 Speaker 1: that gives you an idea of where we go wrong 631 00:26:36,160 --> 00:26:38,560 Speaker 1: with salad dressings. In particular. It's not that adding a 632 00:26:38,560 --> 00:26:41,159 Speaker 1: bit of fat's a bad thing. It actually enhances some 633 00:26:41,240 --> 00:26:44,879 Speaker 1: nutrient and absorption in many cases with vegetables. But that's 634 00:26:44,920 --> 00:26:47,240 Speaker 1: the portion you're looking for, and certainly I know my 635 00:26:47,320 --> 00:26:50,280 Speaker 1: Mayo eaters are doing double three times that through a salad, 636 00:26:50,400 --> 00:26:52,919 Speaker 1: So keep that in mind. But I also wanted just 637 00:26:52,960 --> 00:26:55,119 Speaker 1: to speak because there's then you might have seen them 638 00:26:55,119 --> 00:26:56,800 Speaker 1: because you're a bit better with sauces than I am. 639 00:26:57,320 --> 00:26:59,919 Speaker 1: The two brands that I am really loving at them 640 00:27:00,280 --> 00:27:03,960 Speaker 1: in terms of calorie load and range. Is the girl 641 00:27:04,080 --> 00:27:05,440 Speaker 1: from master Chef. 642 00:27:05,400 --> 00:27:08,600 Speaker 4: Marion Marion's Kitchen. I love her? Yeah, and I it was. 643 00:27:08,560 --> 00:27:11,119 Speaker 1: My editor who said to me about this honey soy dressing. 644 00:27:11,160 --> 00:27:12,679 Speaker 1: I'd never honey sesame? Is it? 645 00:27:13,280 --> 00:27:15,680 Speaker 4: The one I like is a Miso on there's as. 646 00:27:15,680 --> 00:27:17,680 Speaker 3: Yeah, there's a Miso one and there's several and. 647 00:27:17,640 --> 00:27:19,760 Speaker 4: A Thai one as well, I think. Yeah. 648 00:27:20,240 --> 00:27:24,120 Speaker 1: When I went through them at the supermarket, those dressings 649 00:27:24,200 --> 00:27:26,760 Speaker 1: were significantly lower in fat and calories. 650 00:27:27,320 --> 00:27:28,760 Speaker 3: So have a look at them. 651 00:27:28,840 --> 00:27:30,600 Speaker 1: They're hard to find, you can get them online and 652 00:27:30,600 --> 00:27:34,080 Speaker 1: they're also Coal's not Willies, But I have to say, 653 00:27:34,119 --> 00:27:36,359 Speaker 1: hats off. They have some of the best dressings and sauces. 654 00:27:36,359 --> 00:27:40,320 Speaker 1: They're not low fat, but they're certainly significantly lower than 655 00:27:40,359 --> 00:27:43,840 Speaker 1: the mainstream brands out there. And my understanding Leanne because 656 00:27:43,880 --> 00:27:45,520 Speaker 1: you use them very flavorsome. 657 00:27:45,880 --> 00:27:47,480 Speaker 4: Yeah, they're quite good. They are quite good. 658 00:27:47,560 --> 00:27:49,399 Speaker 2: Yeah, Yeah, I use them regular I recommend them for 659 00:27:49,400 --> 00:27:50,760 Speaker 2: my clients quite regularly as well. 660 00:27:50,960 --> 00:27:53,040 Speaker 1: Yeah, So check those out because naturally there are a 661 00:27:53,040 --> 00:27:55,159 Speaker 1: lot lower in calories if you are addressing, and a 662 00:27:55,160 --> 00:27:58,280 Speaker 1: million times better than that sort of creamy Mayo ranch 663 00:27:58,359 --> 00:28:00,880 Speaker 1: that I know tastes amazing but really is just vegetable 664 00:28:00,920 --> 00:28:03,040 Speaker 1: oil and a lot of salt and flavors through it. 665 00:28:03,560 --> 00:28:05,280 Speaker 1: But the other one I wanted to mention, I actually 666 00:28:05,280 --> 00:28:08,240 Speaker 1: don't think we've mentioned before on the potty is the 667 00:28:08,359 --> 00:28:12,080 Speaker 1: Mingle range of seasonings, which continue just to expand enormously 668 00:28:12,119 --> 00:28:15,800 Speaker 1: in supermarket because whatever it is in that range, whether 669 00:28:15,840 --> 00:28:20,120 Speaker 1: it's gravy, whether it's like a salt alternative, a seasoning 670 00:28:20,240 --> 00:28:20,920 Speaker 1: for a flavor. 671 00:28:21,200 --> 00:28:22,640 Speaker 4: They have a tomato sauce as well. 672 00:28:22,640 --> 00:28:25,440 Speaker 1: I think, yeah, they've literally got every single sauce and 673 00:28:25,520 --> 00:28:29,439 Speaker 1: flavor and they are significantly lower in fat, calories and additives. 674 00:28:29,960 --> 00:28:33,520 Speaker 1: So across the board, I can't find fault with either 675 00:28:33,560 --> 00:28:36,440 Speaker 1: of those brands in terms of swapping for lighter options. 676 00:28:37,000 --> 00:28:39,120 Speaker 4: Couldn't agree more. Don't they really think I have much 677 00:28:39,120 --> 00:28:40,560 Speaker 4: more to other? Really? 678 00:28:40,720 --> 00:28:44,520 Speaker 1: You sure it's not like you wants to wrap up? Okay, 679 00:28:45,040 --> 00:28:47,680 Speaker 1: that's the segment. Then what Chimeo serves And they're my 680 00:28:47,720 --> 00:28:48,600 Speaker 1: two chips. 681 00:28:50,200 --> 00:28:52,240 Speaker 4: Well there were my two brands just stolen from me. 682 00:28:52,520 --> 00:28:54,440 Speaker 1: Well yeah, because I'd never seen them, and I was like, 683 00:28:54,440 --> 00:28:55,920 Speaker 1: these are actually I'll say one more. 684 00:28:56,200 --> 00:28:59,480 Speaker 3: The other one that's actually quite good, is the barren Burg. 685 00:28:59,720 --> 00:29:01,680 Speaker 4: Yeah they do nice chutnese and stuff as well. 686 00:29:01,800 --> 00:29:05,040 Speaker 1: Yeah, now they're not as low as the marian ones, 687 00:29:05,280 --> 00:29:08,120 Speaker 1: but they're pretty strong nutritionally compared to sort of the 688 00:29:08,160 --> 00:29:10,320 Speaker 1: old school high fat dressing. So they've got a mango 689 00:29:10,400 --> 00:29:13,040 Speaker 1: limon chili, they've got a honey mustard and they're sort 690 00:29:13,040 --> 00:29:15,160 Speaker 1: of the next best after the Marrion Kitchen's range. So 691 00:29:15,240 --> 00:29:17,400 Speaker 1: certainly check out that section because you can get some 692 00:29:17,480 --> 00:29:20,520 Speaker 1: much lighter options than good old as I said, caesar 693 00:29:20,600 --> 00:29:24,600 Speaker 1: and ranch and mayo, which a really calorie overloads. All rightly, 694 00:29:24,640 --> 00:29:27,120 Speaker 1: and well for the final question of the potty and 695 00:29:27,160 --> 00:29:30,280 Speaker 1: as we always say, please send through your questions because 696 00:29:30,280 --> 00:29:33,640 Speaker 1: we always get our weekly listener question from this section. 697 00:29:34,160 --> 00:29:36,400 Speaker 1: And it was on a nutrient that we hear a 698 00:29:36,480 --> 00:29:38,280 Speaker 1: lot about and I know a lot of people take 699 00:29:38,320 --> 00:29:41,200 Speaker 1: it as a supplement and I wanted to talk about 700 00:29:41,240 --> 00:29:41,880 Speaker 1: your thoughts on that. 701 00:29:41,920 --> 00:29:43,360 Speaker 3: And I certainly have thoughts, which is. 702 00:29:43,440 --> 00:29:48,400 Speaker 1: Magnesium, because it's often thrown around that Australians are low 703 00:29:48,480 --> 00:29:54,440 Speaker 1: in magnesium. And I don't necessarily agree that people are low. 704 00:29:54,640 --> 00:29:57,520 Speaker 1: I think that they don't get the food that it's 705 00:29:57,560 --> 00:30:00,880 Speaker 1: in because magnesiums and nutrient that's found in nuts and seeds, 706 00:30:01,040 --> 00:30:04,520 Speaker 1: whole grain cereals and bread and leafy green veggies. So 707 00:30:04,600 --> 00:30:06,320 Speaker 1: if you don't have a couple of serve of leafy 708 00:30:06,360 --> 00:30:08,880 Speaker 1: greens every single day, or whole grain bread or cereal, 709 00:30:08,920 --> 00:30:12,120 Speaker 1: you probably aren't getting enough. But I'm very reluctant to 710 00:30:12,120 --> 00:30:15,200 Speaker 1: supplement magnesium because it can really give you quite distinct 711 00:30:15,240 --> 00:30:19,920 Speaker 1: abdominal discomfort and sends you running to the bathroom. And 712 00:30:19,960 --> 00:30:23,400 Speaker 1: I'm always much preferring clients to get their nutrients from 713 00:30:23,440 --> 00:30:26,280 Speaker 1: whole food and there's no reason why most people can't 714 00:30:26,320 --> 00:30:29,160 Speaker 1: throw some nuts or seeds in their daily intake, have 715 00:30:29,200 --> 00:30:31,120 Speaker 1: a whole grain bread or cereal once a day, and 716 00:30:31,160 --> 00:30:33,600 Speaker 1: two serves of leafy greens, you know, some spinach or 717 00:30:33,720 --> 00:30:37,720 Speaker 1: rocket for lunch, and then some broccoli or broccolini, etc. 718 00:30:38,080 --> 00:30:38,560 Speaker 3: For dinner. 719 00:30:39,040 --> 00:30:41,520 Speaker 1: So I actually think it's more a dietary issue rather 720 00:30:41,560 --> 00:30:42,600 Speaker 1: than needing a supplement. 721 00:30:43,120 --> 00:30:44,680 Speaker 2: Yeah, I agree, And there's been a lot of talk 722 00:30:44,720 --> 00:30:47,720 Speaker 2: online about you know, Australian soil being a deficient and 723 00:30:47,760 --> 00:30:51,000 Speaker 2: magnesium and then you know increasing deficiencies and magnesium. But 724 00:30:51,040 --> 00:30:53,960 Speaker 2: I must say, Susie, in my clinical practice, I can't 725 00:30:54,000 --> 00:30:55,480 Speaker 2: remember off the top of my head the last time 726 00:30:55,600 --> 00:30:58,880 Speaker 2: I actively saw a patient with low magnesium who didn't 727 00:30:58,960 --> 00:31:02,520 Speaker 2: have a clinical looking such as really really terrible, say 728 00:31:02,840 --> 00:31:05,440 Speaker 2: a flare of inflammatory bad disease where they're not absorbing 729 00:31:05,520 --> 00:31:07,400 Speaker 2: much and you know they're having a ton of diarrhea, 730 00:31:07,440 --> 00:31:10,760 Speaker 2: and yes they're low and magnesium and some other important. 731 00:31:10,280 --> 00:31:11,360 Speaker 4: Electrolytes as well. 732 00:31:11,440 --> 00:31:15,640 Speaker 2: So outside of a really I guess bad flare of 733 00:31:15,640 --> 00:31:18,200 Speaker 2: a clinical condition, I can't remember the last time I 734 00:31:18,240 --> 00:31:21,480 Speaker 2: saw a normal, healthy Australian who you know, whose goal 735 00:31:21,560 --> 00:31:25,520 Speaker 2: was just weight loss or you know, improving metabolism or something, 736 00:31:25,640 --> 00:31:28,440 Speaker 2: actually have a magnesium deficiency. I don't believe we have 737 00:31:29,080 --> 00:31:31,320 Speaker 2: an issue in Australia, and I agree that I think 738 00:31:31,360 --> 00:31:34,000 Speaker 2: in Australia our issue is that the large percentage of 739 00:31:34,000 --> 00:31:37,200 Speaker 2: people aka over ninety percent of Australians don't eat enough 740 00:31:37,440 --> 00:31:39,680 Speaker 2: fruits and vegetables, Like we're just not eating the right 741 00:31:39,760 --> 00:31:42,960 Speaker 2: quality of foods to get in those important nutrients. But again, 742 00:31:43,000 --> 00:31:44,800 Speaker 2: I've sent clients off of many blood tests in my 743 00:31:44,920 --> 00:31:47,200 Speaker 2: day just because you know, their energy has been low, 744 00:31:47,320 --> 00:31:50,600 Speaker 2: the period's been a regular, they're carrying extra weight, whatever 745 00:31:50,640 --> 00:31:53,920 Speaker 2: it might be, and very rarely again, I cannot remember 746 00:31:53,920 --> 00:31:55,800 Speaker 2: the last time I saw somebody come back with low 747 00:31:55,840 --> 00:31:57,800 Speaker 2: magnesium on a blood test. So I do think that 748 00:31:57,840 --> 00:32:00,400 Speaker 2: a lot of people are taking magnesium because I feel 749 00:32:00,400 --> 00:32:02,480 Speaker 2: like it assists with their sleep. We do know that 750 00:32:02,520 --> 00:32:05,600 Speaker 2: there's very limited evidence for magnesium in terms of helping 751 00:32:05,640 --> 00:32:09,240 Speaker 2: with cramping in sport and you know, restless legs, nighttime 752 00:32:09,280 --> 00:32:10,840 Speaker 2: cramps as well, but a lot of you know, I 753 00:32:10,840 --> 00:32:12,600 Speaker 2: do have a couple of clients who do take it 754 00:32:12,840 --> 00:32:14,640 Speaker 2: because they feel like it assists with their sleep. 755 00:32:14,680 --> 00:32:16,160 Speaker 4: So I'm not opposed to what I say. You know, 756 00:32:16,200 --> 00:32:17,240 Speaker 4: if you feel like it helps. 757 00:32:17,360 --> 00:32:19,240 Speaker 2: You know, they're only taking very small amounts, so it 758 00:32:19,320 --> 00:32:22,480 Speaker 2: doesn't seem to give them negative digestive distress, and they're 759 00:32:22,560 --> 00:32:23,920 Speaker 2: quite I guess hooked on that. 760 00:32:23,960 --> 00:32:25,560 Speaker 4: They feel like they almost need it to have a 761 00:32:25,560 --> 00:32:26,240 Speaker 4: good night's sleep. 762 00:32:26,280 --> 00:32:29,200 Speaker 2: So whether or not that's a placebo effect, I'm not sure, 763 00:32:29,240 --> 00:32:31,320 Speaker 2: because we do know there's no real strong evidence for 764 00:32:31,440 --> 00:32:34,760 Speaker 2: magnesium and improving sleep. So yeah, I'm a big fan 765 00:32:34,840 --> 00:32:37,080 Speaker 2: of getting it through food as well. And I'm like you, Susie, 766 00:32:37,120 --> 00:32:39,800 Speaker 2: I think that as Australians, we just don't have the 767 00:32:39,880 --> 00:32:42,320 Speaker 2: best quality diets and that's probably why we're not getting 768 00:32:42,320 --> 00:32:45,080 Speaker 2: in enough dietary magnesium. And you know, pumpkin seeds are 769 00:32:45,120 --> 00:32:47,760 Speaker 2: one of my ultimate favorite sources of magnesium. And like 770 00:32:47,800 --> 00:32:51,760 Speaker 2: you said, nut seeds, legumes, whole grain, start green leafew veggies. 771 00:32:51,800 --> 00:32:54,040 Speaker 2: When was the last time we saw a food die 772 00:32:54,120 --> 00:32:57,400 Speaker 2: with those sorts of things in it? You know, regularly, 773 00:32:57,480 --> 00:33:00,480 Speaker 2: not just a one off meal, but regularly people eatings 774 00:33:00,520 --> 00:33:03,600 Speaker 2: because so many of us are fearing carbohydrates, Regularly eating 775 00:33:03,680 --> 00:33:05,960 Speaker 2: nuts and seeds because so many people fear the extra 776 00:33:06,000 --> 00:33:08,400 Speaker 2: facts in them because they're trying to lose weight, Regularly 777 00:33:08,480 --> 00:33:11,640 Speaker 2: eating legumes because so many people are quite intolerant to 778 00:33:11,680 --> 00:33:13,760 Speaker 2: them because they get loaded and they cause gas. So 779 00:33:13,760 --> 00:33:17,560 Speaker 2: people are largely avoiding beans and legumes or regularly eating dark, green, 780 00:33:17,640 --> 00:33:20,000 Speaker 2: leafy veggies. Maybe it's a budget thing, maybe it's a 781 00:33:20,040 --> 00:33:23,440 Speaker 2: taste perspective. We're just not getting in enough magnesium through food. 782 00:33:23,480 --> 00:33:26,880 Speaker 2: But even then, I again, I don't see deficiencies on 783 00:33:26,920 --> 00:33:27,840 Speaker 2: my blood test, do you? 784 00:33:27,880 --> 00:33:28,720 Speaker 4: In your clinical prince? 785 00:33:28,800 --> 00:33:30,800 Speaker 1: Never, I never have, But I will say very few 786 00:33:30,800 --> 00:33:33,640 Speaker 1: people eat enough greens. If you don't have a salad 787 00:33:33,640 --> 00:33:37,000 Speaker 1: at lunch time and then at least one leafy green 788 00:33:37,040 --> 00:33:37,880 Speaker 1: veggie dinner. 789 00:33:37,640 --> 00:33:38,520 Speaker 3: You won't be getting enough. 790 00:33:38,600 --> 00:33:40,640 Speaker 1: You know, we always everyone wants tonob at anti aging 791 00:33:40,720 --> 00:33:43,080 Speaker 1: and can we take collagen? And how do we look better? 792 00:33:43,160 --> 00:33:44,800 Speaker 1: And do we get botox? The best way to look 793 00:33:44,840 --> 00:33:47,240 Speaker 1: better is to eat more leafy greens. So the most 794 00:33:47,240 --> 00:33:50,479 Speaker 1: powerful antioxidants and very powerful anti cancer fighters, yet so 795 00:33:50,520 --> 00:33:52,560 Speaker 1: few of us get it. So you know, if the 796 00:33:52,600 --> 00:33:54,280 Speaker 1: only thing you take home from this is that you 797 00:33:54,320 --> 00:33:56,760 Speaker 1: need a handful of nuts or seeds, the pumpkin seeds, 798 00:33:56,800 --> 00:33:59,840 Speaker 1: will nuts are particularly rich. And then adding you know, 799 00:34:00,120 --> 00:34:01,760 Speaker 1: sure you're having a salad or a green juice in 800 00:34:01,800 --> 00:34:04,400 Speaker 1: the day and then at least one leafy green at 801 00:34:04,480 --> 00:34:07,520 Speaker 1: night time, and that will revolutionize your nutritional intake and 802 00:34:07,560 --> 00:34:10,640 Speaker 1: things like magnesium will naturally be ticked off. So yeah, 803 00:34:10,680 --> 00:34:12,320 Speaker 1: we're so quick to want to go to a shop 804 00:34:12,320 --> 00:34:15,880 Speaker 1: and buy a supplement for twenty thirty dollars when really 805 00:34:15,880 --> 00:34:17,760 Speaker 1: you can get it in a bag so much cheaper 806 00:34:17,760 --> 00:34:20,400 Speaker 1: and better absorbed anyway, So just be mindful of that 807 00:34:20,440 --> 00:34:22,080 Speaker 1: before you go and spend a lot of money on 808 00:34:22,120 --> 00:34:24,360 Speaker 1: something that you can probably get very easily from food, 809 00:34:24,360 --> 00:34:27,680 Speaker 1: and just prioritizing that in your daily intake, all right ly, 810 00:34:27,719 --> 00:34:29,400 Speaker 1: and well, the aast thing we just wanted to quickly 811 00:34:29,440 --> 00:34:32,360 Speaker 1: mention was we had mentioned last episode. We had changed 812 00:34:32,360 --> 00:34:34,840 Speaker 1: our offering for International Women's Day and now have an 813 00:34:34,880 --> 00:34:38,160 Speaker 1: online webinar coming up on the evening of Thursday, March seventh, 814 00:34:38,200 --> 00:34:41,640 Speaker 1: which is now called Eating for Best Self Than which 815 00:34:41,640 --> 00:34:45,759 Speaker 1: we will cover the science of burnout and the nutritional 816 00:34:46,040 --> 00:34:47,799 Speaker 1: ways that you can help improve how you feel on 817 00:34:47,840 --> 00:34:51,200 Speaker 1: a daily basis, And we will also be launching Breaking 818 00:34:51,200 --> 00:34:54,239 Speaker 1: the Diet Cycle, another webinar that will talk about taking 819 00:34:54,280 --> 00:34:57,239 Speaker 1: control of self sabotage and diet resentment for good. So 820 00:34:57,239 --> 00:34:59,200 Speaker 1: if you're interested in those or want to learn more, 821 00:34:59,239 --> 00:35:01,399 Speaker 1: you can see that at our website at the nutritioncouch 822 00:35:01,440 --> 00:35:04,239 Speaker 1: dot com. And we will see you next Wednesday for 823 00:35:04,320 --> 00:35:05,520 Speaker 1: our regular weekly drop. 824 00:35:05,680 --> 00:35:07,520 Speaker 4: Have a great week, catch you guys next week.