1 00:00:00,640 --> 00:00:03,640 Speaker 1: Have you successfully lost weight before, only to find yourself 2 00:00:03,680 --> 00:00:06,680 Speaker 1: regaining some, if not all, of the weight and feeling 3 00:00:06,720 --> 00:00:10,160 Speaker 1: pretty bad about it. On today's episode of The Nutrition Couch, 4 00:00:10,240 --> 00:00:13,760 Speaker 1: we chat about why weight regain is so easy after 5 00:00:13,800 --> 00:00:15,880 Speaker 1: you've lost it and this simple way that you can 6 00:00:15,960 --> 00:00:18,919 Speaker 1: keep it off for good. Hi. I'm Leanne Wood and 7 00:00:18,960 --> 00:00:22,360 Speaker 1: I'm Sussy Burrow, and together we bring you The Nutrition Couch, 8 00:00:22,560 --> 00:00:24,800 Speaker 1: the weekly podcast that brings you up to date on 9 00:00:24,880 --> 00:00:26,799 Speaker 1: everything that you need to know in the world of 10 00:00:26,880 --> 00:00:30,440 Speaker 1: nutrition and health now as well as weight regain. Today 11 00:00:30,560 --> 00:00:33,240 Speaker 1: we discuss a really prominent topic that's been featured in 12 00:00:33,280 --> 00:00:37,080 Speaker 1: the media lately, all about net carbs, what they actually mean, 13 00:00:37,120 --> 00:00:39,000 Speaker 1: and how they may or may not be able to 14 00:00:39,040 --> 00:00:42,320 Speaker 1: assist your health journey. Our listener question is all about 15 00:00:42,440 --> 00:00:46,040 Speaker 1: yummy snacks and school lunchboxes. And our final segment for 16 00:00:46,400 --> 00:00:49,280 Speaker 1: the podcast is all about a listener Q and A 17 00:00:49,440 --> 00:00:53,040 Speaker 1: and some client learnings. So Susie to kick us off today, 18 00:00:53,280 --> 00:00:56,920 Speaker 1: we are talking about a well known celebrity who's had 19 00:00:56,960 --> 00:00:58,800 Speaker 1: a little bit of a struggle with her weight recently, 20 00:00:58,840 --> 00:00:59,240 Speaker 1: hasn't you. 21 00:01:00,080 --> 00:01:01,880 Speaker 2: So this is a headline that came up around the 22 00:01:01,880 --> 00:01:04,800 Speaker 2: news cycle just this afternoon show on news dot Com 23 00:01:05,160 --> 00:01:10,240 Speaker 2: reporting that Redbel Wilson had reportedly regained a significant amount 24 00:01:10,240 --> 00:01:13,759 Speaker 2: of weight from You may remember probably eighteen months ago 25 00:01:13,959 --> 00:01:16,960 Speaker 2: she was in the headlines for losing a lot of weight, 26 00:01:17,080 --> 00:01:20,440 Speaker 2: but also supporting and promoting a number of of weight 27 00:01:20,480 --> 00:01:24,520 Speaker 2: loss processes, strategies programs, and I think we talked about 28 00:01:24,520 --> 00:01:27,000 Speaker 2: it back in the day, but when we saw it, 29 00:01:27,160 --> 00:01:29,600 Speaker 2: like I think that, you know, celebrity stories come and go, 30 00:01:29,640 --> 00:01:33,480 Speaker 2: and in celebrities defense, they're not always reported accurately because 31 00:01:33,520 --> 00:01:35,800 Speaker 2: you would never trust it exactly what was written links 32 00:01:35,840 --> 00:01:39,080 Speaker 2: to the headline. But what I will say to me, 33 00:01:39,160 --> 00:01:42,720 Speaker 2: it demonstrates that whenever someone loses significant amounts of weight, 34 00:01:42,800 --> 00:01:44,479 Speaker 2: so I'm not talking a couple of kilos, I'm talking 35 00:01:44,520 --> 00:01:48,480 Speaker 2: that ten twenty thirty kilos and sort of transforms their life. 36 00:01:48,560 --> 00:01:52,600 Speaker 2: So obviously done quite a dramatic program. In some cases, 37 00:01:52,600 --> 00:01:54,920 Speaker 2: there may be medication involved. In some cases there may 38 00:01:54,960 --> 00:01:58,040 Speaker 2: be weight loss surgery, or they may just have you know, started, 39 00:01:58,120 --> 00:02:00,600 Speaker 2: you know, eaten a very low calorie diet and trained 40 00:02:00,640 --> 00:02:02,880 Speaker 2: to huge abounds. You never know the truth, would we. 41 00:02:03,160 --> 00:02:06,640 Speaker 2: That's why it's all just reportedly or allegedly. But I 42 00:02:06,680 --> 00:02:08,960 Speaker 2: think what we wanted to talk about more than anything, 43 00:02:09,280 --> 00:02:11,480 Speaker 2: particularly at this time of year when there's so many 44 00:02:11,560 --> 00:02:15,840 Speaker 2: fad diets around, is why is it so easy to 45 00:02:16,000 --> 00:02:20,080 Speaker 2: regain weight? But even more importantly, how do you stop 46 00:02:20,080 --> 00:02:22,280 Speaker 2: it happening? Because it's all well and good to be 47 00:02:22,360 --> 00:02:25,679 Speaker 2: really motivated, really focused and adopt a new program, pay 48 00:02:25,720 --> 00:02:29,160 Speaker 2: a dietitian. Perhaps you're using ozen Peak, maybe you've even 49 00:02:29,200 --> 00:02:32,680 Speaker 2: had weight loss surgery, and with a certain level of compliance, 50 00:02:32,800 --> 00:02:34,560 Speaker 2: all of those programs will work. 51 00:02:34,639 --> 00:02:36,639 Speaker 3: But the issue is that. 52 00:02:36,639 --> 00:02:39,560 Speaker 2: If you don't have a really good understanding about benobotic 53 00:02:39,639 --> 00:02:41,280 Speaker 2: rage and how to keep on top of it, you 54 00:02:41,320 --> 00:02:44,120 Speaker 2: will absolutely regain all the weight. And as I've said before, 55 00:02:44,600 --> 00:02:46,600 Speaker 2: you know I scroll on the ozen Peak chats on 56 00:02:46,639 --> 00:02:48,840 Speaker 2: Facebook and all these people will talk about, oh, I've 57 00:02:48,840 --> 00:02:50,639 Speaker 2: regained it. Well, of course you have, because you haven't 58 00:02:51,040 --> 00:02:53,840 Speaker 2: changed your underlying metabolism. So I'll kick off, and I'm 59 00:02:53,840 --> 00:02:56,480 Speaker 2: sure you've got stuff to ad lean. So, first of all, 60 00:02:57,200 --> 00:02:59,640 Speaker 2: whenever you go to lose weight, you know, we want 61 00:02:59,680 --> 00:03:02,040 Speaker 2: to see drops on the scales, but actually what's happening 62 00:03:02,080 --> 00:03:04,680 Speaker 2: is that you're burning or metabolizing a certain amount of fat, 63 00:03:05,200 --> 00:03:07,880 Speaker 2: and you will also be burning some muscle tissue. The 64 00:03:07,880 --> 00:03:09,840 Speaker 2: body just can't break down fat on its own. It 65 00:03:09,880 --> 00:03:13,520 Speaker 2: will break down both and through dietary strategies, we will 66 00:03:13,560 --> 00:03:16,080 Speaker 2: always try and prevent that, and hence that's why we 67 00:03:16,120 --> 00:03:19,480 Speaker 2: talk so much about having adequate protein when you are 68 00:03:19,520 --> 00:03:22,200 Speaker 2: actively trying to lose weight, particularly in the case of 69 00:03:22,200 --> 00:03:25,480 Speaker 2: a drug like oz and peak, which is dramatically reducing appetite, 70 00:03:25,680 --> 00:03:27,160 Speaker 2: and as such, you may not be getting a whole 71 00:03:27,160 --> 00:03:30,359 Speaker 2: lot of calories. And the issue with that is that 72 00:03:30,760 --> 00:03:34,040 Speaker 2: muscle tissue is what we call metabolically active tissue. 73 00:03:34,080 --> 00:03:36,240 Speaker 3: It's the tissue that burns. It's like the engine. 74 00:03:36,440 --> 00:03:39,560 Speaker 2: So if you lose that, you're going to ultimately have 75 00:03:39,720 --> 00:03:42,280 Speaker 2: less tissue that burns in the body. Now, if you're 76 00:03:42,320 --> 00:03:45,520 Speaker 2: one hundred and forty kilos and lose twenty or thirty kilos, 77 00:03:45,560 --> 00:03:47,880 Speaker 2: you've got some extra muscle mass to burn, no problem. 78 00:03:48,240 --> 00:03:51,240 Speaker 2: But if your eighty kilos and lose twenty, there's going 79 00:03:51,320 --> 00:03:53,800 Speaker 2: to be a significant proportion of muscle mass that you've lost. 80 00:03:53,840 --> 00:03:56,280 Speaker 2: And over time, if you're not very savvy with both 81 00:03:56,320 --> 00:04:00,200 Speaker 2: your diet and your exercise, your metabolic rate will reduce. Now, 82 00:04:00,240 --> 00:04:05,640 Speaker 2: if you maintained a very low calorie diet forever after 83 00:04:05,720 --> 00:04:08,280 Speaker 2: having that process where you lost that weight, so you 84 00:04:08,520 --> 00:04:11,720 Speaker 2: ate for less than sixty kilos and exercised a lot, 85 00:04:12,080 --> 00:04:14,520 Speaker 2: you wouldn't regain the weight. But that's not what people do, 86 00:04:14,640 --> 00:04:17,640 Speaker 2: is it Leand that what happens is they don't exercise, 87 00:04:17,839 --> 00:04:20,559 Speaker 2: or they never did. They just used a strict diet 88 00:04:20,560 --> 00:04:23,120 Speaker 2: to starve the weight off. And then of course we 89 00:04:23,200 --> 00:04:25,080 Speaker 2: go back to eating normally. So all of a sudden, 90 00:04:25,080 --> 00:04:27,160 Speaker 2: a few extra slippy and you grab a few chips 91 00:04:27,160 --> 00:04:30,440 Speaker 2: from the kid's plates, You start having takeaway again, you 92 00:04:30,440 --> 00:04:32,440 Speaker 2: have an extra glass of wine, or you start adding 93 00:04:32,520 --> 00:04:33,920 Speaker 2: wine back into the weekly regime. 94 00:04:33,960 --> 00:04:34,840 Speaker 3: You're not as strict as. 95 00:04:34,760 --> 00:04:37,760 Speaker 2: You once were, and then of course bang it slips 96 00:04:37,800 --> 00:04:39,920 Speaker 2: back on and we see it all the time. And 97 00:04:39,920 --> 00:04:44,640 Speaker 2: that's my discussion with clients or message around drugs like 98 00:04:44,680 --> 00:04:47,080 Speaker 2: oz and peak or even weight loss surgery. If you 99 00:04:47,120 --> 00:04:51,200 Speaker 2: don't change your underlying metabolism with a very smart exercise 100 00:04:51,320 --> 00:04:54,720 Speaker 2: program post losing weight, you will absolutely regain the weight. 101 00:04:55,160 --> 00:04:57,880 Speaker 2: And that's my issue with fad diets, eight hundred calorie diets, 102 00:04:57,920 --> 00:05:00,160 Speaker 2: any of them, because that's the process we see and 103 00:05:00,200 --> 00:05:02,360 Speaker 2: people listening will know you would have lost thirty kilos 104 00:05:02,360 --> 00:05:04,960 Speaker 2: on shorelim and you've put forty back on, because that's 105 00:05:05,000 --> 00:05:07,599 Speaker 2: the cycle, because ultimately you're playing with body tissue and 106 00:05:07,640 --> 00:05:11,039 Speaker 2: not optimizing metabolism. So I guess at this point in 107 00:05:11,120 --> 00:05:13,159 Speaker 2: the year where people are sort of committing to big 108 00:05:13,200 --> 00:05:15,760 Speaker 2: programs or you might be thinking, right, I am going 109 00:05:15,760 --> 00:05:17,479 Speaker 2: to trios and peak or I am going to do 110 00:05:17,520 --> 00:05:19,920 Speaker 2: shakes for a while. It's all well and good in 111 00:05:19,960 --> 00:05:22,000 Speaker 2: the short term, but you have to be working with 112 00:05:22,040 --> 00:05:26,400 Speaker 2: an exercise physiologist a dietitian to transition and protect molobolic 113 00:05:26,480 --> 00:05:28,839 Speaker 2: rates so you don't go back from eating eight hundred 114 00:05:28,880 --> 00:05:31,360 Speaker 2: or one thousand calories to sixteen hundred and put all 115 00:05:31,360 --> 00:05:33,160 Speaker 2: your weight back on. You might need to sit at 116 00:05:33,200 --> 00:05:36,479 Speaker 2: say thirteen fourteen hundred, And that's the specificity and the 117 00:05:36,520 --> 00:05:38,760 Speaker 2: science of weight loss, and that's what's really important that 118 00:05:38,800 --> 00:05:41,840 Speaker 2: you see someone who is qualified to be giving that information. 119 00:05:41,920 --> 00:05:44,560 Speaker 2: And as soon as someone is not scientifically trained, they 120 00:05:44,600 --> 00:05:47,280 Speaker 2: don't have a university degree, I'm concerned because that's the 121 00:05:47,320 --> 00:05:50,080 Speaker 2: people who tend to be breaking fad diets, and then 122 00:05:50,120 --> 00:05:52,599 Speaker 2: we dietitians have to fix it. When people are stressed 123 00:05:52,640 --> 00:05:54,680 Speaker 2: because they've regained all the weight and then done damage 124 00:05:54,680 --> 00:05:55,520 Speaker 2: to the metabolism. 125 00:05:56,240 --> 00:05:59,040 Speaker 1: Yeah, and the interesting thing I found about this article, obviously, 126 00:05:59,200 --> 00:06:01,160 Speaker 1: you know news article we take with a grain of salt, 127 00:06:01,160 --> 00:06:03,640 Speaker 1: but it did sort of report that she had regained 128 00:06:03,640 --> 00:06:06,200 Speaker 1: about fourteen kilos of the thirty five. She lost a 129 00:06:06,360 --> 00:06:08,960 Speaker 1: staggering amount of weight, and it was really related to 130 00:06:09,000 --> 00:06:12,040 Speaker 1: her stressful work schedule, which I'm sure all so many listeners, Susie, 131 00:06:12,040 --> 00:06:14,719 Speaker 1: you and I included, can relate to when you get busy, 132 00:06:14,760 --> 00:06:17,279 Speaker 1: when life gets busy, when work goes Hey, why the 133 00:06:17,320 --> 00:06:19,560 Speaker 1: first thing to fall off the wagon is generally our nutrition. 134 00:06:19,720 --> 00:06:21,679 Speaker 1: So I think it really highlights a lot of work 135 00:06:21,720 --> 00:06:24,640 Speaker 1: that women in particular, we need to do around things 136 00:06:24,680 --> 00:06:27,760 Speaker 1: like emotional and stress related eating, because I do think 137 00:06:27,800 --> 00:06:29,360 Speaker 1: that one of the first things that we do when 138 00:06:29,440 --> 00:06:31,560 Speaker 1: work ramps up and we get super stress is we 139 00:06:31,600 --> 00:06:33,360 Speaker 1: turn to a bottle of wine, or we start eating 140 00:06:33,400 --> 00:06:35,920 Speaker 1: the chocolate that we'd previously you know, hadn't bought, and 141 00:06:35,960 --> 00:06:38,000 Speaker 1: all that sort of thing. And I also find that 142 00:06:38,040 --> 00:06:40,640 Speaker 1: you're mentioning that exercise is really great, and of course 143 00:06:40,680 --> 00:06:43,279 Speaker 1: it is, but what tends to happen, Susie, I find 144 00:06:43,360 --> 00:06:47,400 Speaker 1: is that a lot of people, women in particular, over exercise, 145 00:06:47,680 --> 00:06:50,320 Speaker 1: and so when then you know, over exercise in order 146 00:06:50,360 --> 00:06:52,760 Speaker 1: to create the calorie deficit in order to elicit the 147 00:06:52,760 --> 00:06:56,560 Speaker 1: fat loss, which is fine until your life gets crazy 148 00:06:56,560 --> 00:06:59,120 Speaker 1: busy and you can't do the seven days a week 149 00:06:59,160 --> 00:07:00,920 Speaker 1: that you were previously at the gym, or you can't 150 00:07:00,960 --> 00:07:03,120 Speaker 1: do the double exercise sessions that you were doing at 151 00:07:03,160 --> 00:07:05,799 Speaker 1: the gym, and that's when when the exercise slips away 152 00:07:05,880 --> 00:07:07,960 Speaker 1: and you haven't tweaked the nutrition or you haven't got 153 00:07:07,960 --> 00:07:10,400 Speaker 1: the nutrition right, the weight starts coming back on again. 154 00:07:10,400 --> 00:07:13,960 Speaker 1: So it's a delicate lifestyle balance between controlling things like 155 00:07:14,320 --> 00:07:17,280 Speaker 1: emotional and non hunger eating and reducing that and finding 156 00:07:17,320 --> 00:07:21,080 Speaker 1: other coping tools and strategies, making sure that as much 157 00:07:21,120 --> 00:07:24,000 Speaker 1: as possible, you're trying to optimize your sleep pattern, you're 158 00:07:24,000 --> 00:07:26,200 Speaker 1: trying to reduce your stress, You're trying to move your 159 00:07:26,200 --> 00:07:28,920 Speaker 1: body in really positive ways each day, ways that you enjoy. 160 00:07:29,000 --> 00:07:32,000 Speaker 1: So it lasts long term support your muscle mass, doing 161 00:07:32,040 --> 00:07:34,440 Speaker 1: a couple of days of resistance or strength based training 162 00:07:34,480 --> 00:07:37,200 Speaker 1: a week, and then of course actually eating a healthy, 163 00:07:37,280 --> 00:07:40,000 Speaker 1: well balanced, and well rounded diet as well. So it's 164 00:07:40,040 --> 00:07:42,600 Speaker 1: a definite juggle to not only get the weight off, 165 00:07:43,040 --> 00:07:45,400 Speaker 1: but I actually think the hardest thing is, SUSI to 166 00:07:45,480 --> 00:07:47,160 Speaker 1: maintain it long term, and I'm sure a lot of 167 00:07:47,200 --> 00:07:50,360 Speaker 1: listeners can relate. Most people Susie I don't find to 168 00:07:50,360 --> 00:07:53,120 Speaker 1: have much difficulty getting weight off. Perhaps if you've got 169 00:07:53,200 --> 00:07:56,080 Speaker 1: a significant goal of you know, ten twenty thirty plus kilos, 170 00:07:56,120 --> 00:07:58,160 Speaker 1: of course that's a little bit more difficult. But most 171 00:07:58,160 --> 00:07:59,960 Speaker 1: people I talk to, Susie seem to be able to 172 00:08:00,160 --> 00:08:02,000 Speaker 1: off at least a couple of kilos, but they're not 173 00:08:02,040 --> 00:08:04,720 Speaker 1: able to maintain it, and that's the hardest part. Maintaining 174 00:08:04,720 --> 00:08:07,720 Speaker 1: it sometimes is ten times harder than actually losing it, 175 00:08:07,760 --> 00:08:09,680 Speaker 1: because most people can be pretty strict and you know, 176 00:08:09,720 --> 00:08:11,760 Speaker 1: they cut everything out and they just followed this really 177 00:08:11,840 --> 00:08:14,360 Speaker 1: rigid diet plan and sure, in most instances of the way, 178 00:08:14,360 --> 00:08:16,160 Speaker 1: it comes off, but it's going to come straight back 179 00:08:16,200 --> 00:08:18,960 Speaker 1: on again if that diet was too rigidal, too strict, 180 00:08:19,040 --> 00:08:21,840 Speaker 1: or the exercise regime that you had yourself under. You 181 00:08:21,880 --> 00:08:23,960 Speaker 1: can't actually keep long terms. So it has to be 182 00:08:24,000 --> 00:08:27,720 Speaker 1: about long term, sustainable change, or it's never actually going 183 00:08:27,760 --> 00:08:29,360 Speaker 1: to last long term. And you have to think about 184 00:08:29,400 --> 00:08:31,480 Speaker 1: what does my baseline look like on a good week, 185 00:08:31,680 --> 00:08:33,840 Speaker 1: and what does a crazy busy week look like, and 186 00:08:33,840 --> 00:08:36,440 Speaker 1: how can I adapt both my nutrition and exercise to 187 00:08:36,440 --> 00:08:40,080 Speaker 1: fit both in order to maintain my goal's long term well. 188 00:08:40,120 --> 00:08:42,440 Speaker 2: I find there's a lot of guilt around it as well. 189 00:08:42,440 --> 00:08:45,360 Speaker 2: People feel like they've failed, that they couldn't maintain it, 190 00:08:45,440 --> 00:08:48,000 Speaker 2: And it really lends itself to that diet cycle of 191 00:08:48,400 --> 00:08:50,360 Speaker 2: I've been really good, I've got results, but now I'm 192 00:08:50,360 --> 00:08:52,679 Speaker 2: bad again because I didn't and I failed. And I 193 00:08:52,679 --> 00:08:55,360 Speaker 2: have this conversation at least two or three times every 194 00:08:55,440 --> 00:08:58,760 Speaker 2: day with my female clients, and I say, in my experience, 195 00:08:59,440 --> 00:09:01,800 Speaker 2: most client to come here and not how they would 196 00:09:01,840 --> 00:09:04,560 Speaker 2: describe fat and lazy. That is not what I see 197 00:09:04,600 --> 00:09:08,600 Speaker 2: because you know, without you know, being disrespectful, people who 198 00:09:08,679 --> 00:09:11,480 Speaker 2: might fall into that category or description don't come and 199 00:09:11,520 --> 00:09:14,880 Speaker 2: see a dietitian. In my experience, people who are calm, 200 00:09:14,920 --> 00:09:17,559 Speaker 2: and they may have lost weight, regained it, or always struggled. 201 00:09:18,080 --> 00:09:21,000 Speaker 2: I've just got very busy lives and they don't necessarily 202 00:09:21,080 --> 00:09:23,400 Speaker 2: have the time or energy that they need to focus 203 00:09:23,400 --> 00:09:25,560 Speaker 2: on themselves, particularly at key life stages. 204 00:09:25,600 --> 00:09:27,800 Speaker 3: You know, you might have kids doing the HSC, you. 205 00:09:27,800 --> 00:09:30,280 Speaker 2: Might have an unwell partner or unwell parents, you might 206 00:09:30,320 --> 00:09:32,680 Speaker 2: have the little kids, so it's not people don't want 207 00:09:32,679 --> 00:09:34,760 Speaker 2: to do it. It's more just we do the best 208 00:09:34,800 --> 00:09:37,360 Speaker 2: we can with the energy we have available. So I 209 00:09:37,400 --> 00:09:41,200 Speaker 2: feel like it's more about giving yourself some space sometimes 210 00:09:41,240 --> 00:09:44,319 Speaker 2: and except that when life is really busy, the key 211 00:09:44,360 --> 00:09:47,000 Speaker 2: to success is to try and create those systems so 212 00:09:47,040 --> 00:09:50,080 Speaker 2: you have the default. So, for example, when people are 213 00:09:50,160 --> 00:09:52,520 Speaker 2: very busy and they haven't got the food they need 214 00:09:52,559 --> 00:09:54,880 Speaker 2: in the house or something for dinner plan, what do 215 00:09:54,920 --> 00:09:57,880 Speaker 2: you do your autouber eats now uber eats or take 216 00:09:57,920 --> 00:10:00,320 Speaker 2: away food in general is huge amount of calorie, it's. 217 00:10:00,200 --> 00:10:01,160 Speaker 3: A huge amount of money. 218 00:10:01,800 --> 00:10:04,280 Speaker 2: But in this case of a system, you would have 219 00:10:04,400 --> 00:10:06,920 Speaker 2: groceries delivered once a week, once a fortnight, which had 220 00:10:06,960 --> 00:10:10,800 Speaker 2: frozen veggies, some lean sausages, some frozen fish pieces, so 221 00:10:10,800 --> 00:10:13,160 Speaker 2: that no matter how busy you were, you've got the default. 222 00:10:13,200 --> 00:10:15,240 Speaker 2: And you know that to be the case. But to 223 00:10:15,360 --> 00:10:18,640 Speaker 2: create those systems you also need some time, energy in space. 224 00:10:18,679 --> 00:10:21,160 Speaker 2: And this is a good time to also reflect on that. 225 00:10:21,240 --> 00:10:23,640 Speaker 2: If you know that in the past you've been feeling 226 00:10:23,679 --> 00:10:27,079 Speaker 2: like you're lazy, you're not organized enough, you know, putting 227 00:10:27,080 --> 00:10:29,520 Speaker 2: all this blame on nothing good will come from that. 228 00:10:29,520 --> 00:10:31,280 Speaker 3: That's a negative emotion. It's not going to make you 229 00:10:31,280 --> 00:10:33,640 Speaker 3: feel bad about yourself. You know, it's much more important 230 00:10:33,640 --> 00:10:33,959 Speaker 3: than you think. 231 00:10:34,000 --> 00:10:36,160 Speaker 2: Right, how can I create a structure in our day 232 00:10:36,240 --> 00:10:39,000 Speaker 2: and our lives when things are so chaotic, especially now 233 00:10:39,040 --> 00:10:41,720 Speaker 2: when school's about to go back, that I sort of 234 00:10:41,760 --> 00:10:44,480 Speaker 2: try and preempt those days and that time when things 235 00:10:44,520 --> 00:10:46,599 Speaker 2: are busy, so I don't end up with takeaway and 236 00:10:46,640 --> 00:10:48,040 Speaker 2: my diet two or three times a week and then 237 00:10:48,080 --> 00:10:49,959 Speaker 2: all of a sudden, all my dietary goals off track. 238 00:10:50,400 --> 00:10:51,320 Speaker 3: So reframe it. 239 00:10:51,360 --> 00:10:53,480 Speaker 2: And as I said, nothing good will come from beating 240 00:10:53,480 --> 00:10:56,400 Speaker 2: yourself up about not doing what you think or regaining weight. 241 00:10:56,679 --> 00:10:59,160 Speaker 2: It's about looking and saying, how can I structure life 242 00:10:59,280 --> 00:11:01,520 Speaker 2: so it's easy to eat well? And how do I 243 00:11:01,559 --> 00:11:03,880 Speaker 2: prioritize that movement with the time that I do have 244 00:11:03,920 --> 00:11:05,800 Speaker 2: available one hundred percent? 245 00:11:05,800 --> 00:11:09,920 Speaker 1: And sometimes those quick, easy, convenient options are absolutely okay. 246 00:11:10,000 --> 00:11:12,720 Speaker 1: Like I will buy I roastook to have with some sandwiches. 247 00:11:12,760 --> 00:11:15,560 Speaker 1: I will buy a couple of preheat meals like soups 248 00:11:15,600 --> 00:11:17,760 Speaker 1: or frozen meals to get me through a really busy week. 249 00:11:17,880 --> 00:11:20,280 Speaker 1: Sometimes I'll leave and order a couple of freshold frozen 250 00:11:20,280 --> 00:11:22,320 Speaker 1: meals from a meal delivery company. For three or four 251 00:11:22,320 --> 00:11:24,080 Speaker 1: dinners for the week, if that's what I need to 252 00:11:24,080 --> 00:11:25,760 Speaker 1: do to get me through the week. So it's about 253 00:11:25,800 --> 00:11:28,800 Speaker 1: setting yourself up for success and not you know, seeing 254 00:11:28,840 --> 00:11:31,640 Speaker 1: a failure something like weight regain as something where then 255 00:11:31,679 --> 00:11:33,840 Speaker 1: you think, oh, I failed, I'm so bad, I can't 256 00:11:33,880 --> 00:11:36,080 Speaker 1: do this, and then feeling guilty for it, because that 257 00:11:36,200 --> 00:11:39,400 Speaker 1: just perpetuates that, you know, terrible guilt cycle where then 258 00:11:39,400 --> 00:11:41,720 Speaker 1: you feel more, you know, you feel worse, you eat more, 259 00:11:41,760 --> 00:11:43,560 Speaker 1: You feel worse, you eat more, and it's never a 260 00:11:43,559 --> 00:11:45,880 Speaker 1: good thing to get into. So I think, especially at 261 00:11:45,880 --> 00:11:47,640 Speaker 1: this time of year, if you've had a really busy 262 00:11:47,720 --> 00:11:50,440 Speaker 1: end to twenty twenty three, you know you're still recovering 263 00:11:50,440 --> 00:11:53,080 Speaker 1: from the Christmas, school holidays, all that sort of thing, 264 00:11:53,360 --> 00:11:55,400 Speaker 1: give yourself a bit of grace and just reflect on 265 00:11:55,480 --> 00:11:58,160 Speaker 1: that and think, how can I better set myself up 266 00:11:58,200 --> 00:12:01,120 Speaker 1: the success in the busy weeks. Can I lean on 267 00:12:01,160 --> 00:12:03,560 Speaker 1: some sort of meal delivery company. Can I prep some 268 00:12:03,559 --> 00:12:06,200 Speaker 1: food and meal prep in advance? Can I get some 269 00:12:06,280 --> 00:12:07,840 Speaker 1: of my I don't know, if you've got older kids 270 00:12:07,880 --> 00:12:10,040 Speaker 1: involved in the kitchen, Can I ask my partner for 271 00:12:10,120 --> 00:12:12,319 Speaker 1: help a few days a week to cook the dinner? 272 00:12:12,360 --> 00:12:14,360 Speaker 1: So the onus isn't on me all of the time. 273 00:12:14,600 --> 00:12:16,720 Speaker 1: Can I see you know, Can the kids go to 274 00:12:16,880 --> 00:12:19,120 Speaker 1: say I love one's house, or have a play date 275 00:12:19,200 --> 00:12:20,720 Speaker 1: or something, so I can fit in a little bit 276 00:12:20,760 --> 00:12:23,280 Speaker 1: of exercise on the weekend where I typically might do nothing. 277 00:12:23,360 --> 00:12:26,120 Speaker 1: So it's not this all or nothing. I think that 278 00:12:26,200 --> 00:12:28,720 Speaker 1: sometimes people think about when it comes to nutrition and health, 279 00:12:28,760 --> 00:12:30,959 Speaker 1: it does have to be a very fine balance. Some 280 00:12:31,000 --> 00:12:33,360 Speaker 1: weeks are certainly much better than other weeks. I mean, 281 00:12:33,360 --> 00:12:35,360 Speaker 1: if we're being totally honest and real, Susie, I went 282 00:12:35,360 --> 00:12:37,400 Speaker 1: to the gym once last week because I just had 283 00:12:37,679 --> 00:12:39,280 Speaker 1: one of those weeks, and you know, I think I 284 00:12:39,320 --> 00:12:41,319 Speaker 1: work up multiple times with the kids during the night, 285 00:12:41,440 --> 00:12:43,440 Speaker 1: both of them, and I was just like, I cannot 286 00:12:43,440 --> 00:12:44,960 Speaker 1: get there. So I just went for a couple of 287 00:12:45,000 --> 00:12:47,000 Speaker 1: slow walks and that was all I managed that week. 288 00:12:47,080 --> 00:12:49,240 Speaker 1: But I was able to adjust and taylor my nutrition 289 00:12:49,360 --> 00:12:51,600 Speaker 1: to ensure that I was still in a deficit to 290 00:12:51,920 --> 00:12:54,120 Speaker 1: achieve some of my postpartum bat lost goals. 291 00:12:54,120 --> 00:12:55,880 Speaker 3: So it's not always about perfection. 292 00:12:56,120 --> 00:12:58,360 Speaker 1: No wik is as good as a last or as 293 00:12:58,400 --> 00:12:59,839 Speaker 1: bad as a last week, and always kind of a 294 00:13:00,440 --> 00:13:03,200 Speaker 1: change it up. But I think that constant reflection is 295 00:13:03,240 --> 00:13:07,000 Speaker 1: really key, rather than always just beating on ourselves and thinking, oh, 296 00:13:07,040 --> 00:13:09,079 Speaker 1: I can't do it, I can't do it. It's sort 297 00:13:09,080 --> 00:13:11,400 Speaker 1: of trying to find a smarter, a better way to 298 00:13:11,440 --> 00:13:13,520 Speaker 1: do it, particularly in the busy weeks, if we can. 299 00:13:13,960 --> 00:13:16,160 Speaker 2: You're having some trouble with the many. It's not doing 300 00:13:16,240 --> 00:13:18,360 Speaker 2: this girl busy chat to him. 301 00:13:18,559 --> 00:13:19,840 Speaker 3: It's getting back to work soon. 302 00:13:20,440 --> 00:13:22,439 Speaker 2: Things are going to get real, Lee, I needs to 303 00:13:22,440 --> 00:13:25,040 Speaker 2: get to the Jim David stop, get off the xbox and. 304 00:13:24,880 --> 00:13:27,000 Speaker 3: I'm given and support, all right, Leah. 305 00:13:27,080 --> 00:13:29,640 Speaker 2: Now I saw something that tigered my fancy this week, 306 00:13:29,960 --> 00:13:33,680 Speaker 2: and it was a packet of mission wraps. Now I 307 00:13:33,720 --> 00:13:35,920 Speaker 2: haven't actually seen it in Australia, so it's possible they're 308 00:13:35,960 --> 00:13:38,920 Speaker 2: not Australian product. But they had this big slogan on 309 00:13:38,920 --> 00:13:43,040 Speaker 2: the front called net carbs zero net carbs, and I thought, oh, 310 00:13:43,120 --> 00:13:45,400 Speaker 2: you know what, we've never spoken about net carbs. And 311 00:13:45,480 --> 00:13:47,679 Speaker 2: I also had a client ask me about that just 312 00:13:47,720 --> 00:13:50,320 Speaker 2: not a couple of weeks ago. So this whole concept, 313 00:13:50,360 --> 00:13:52,920 Speaker 2: which is actually something that's been around in the US 314 00:13:52,960 --> 00:13:55,760 Speaker 2: for a long time, we yet to see it here. 315 00:13:56,000 --> 00:13:57,720 Speaker 2: So I thought it great good thing to talk about, 316 00:13:57,720 --> 00:13:59,920 Speaker 2: particularly if we're going to start seeing products labeled net. 317 00:14:00,840 --> 00:14:01,679 Speaker 3: So what is it. 318 00:14:02,120 --> 00:14:07,720 Speaker 2: So it's a way of positioning or describing carbohydrate foods, 319 00:14:08,840 --> 00:14:15,080 Speaker 2: so anything including vegetables or legumes or process cereals, wraps, bread, 320 00:14:15,200 --> 00:14:17,600 Speaker 2: And what it says is if you don't have to 321 00:14:17,720 --> 00:14:21,920 Speaker 2: count the fiber or the sugar alcohols as your carb 322 00:14:22,080 --> 00:14:25,240 Speaker 2: because say, for example, in the case of sugar alcohol 323 00:14:25,240 --> 00:14:28,240 Speaker 2: as they're not digested, they pass through the gut, and 324 00:14:28,320 --> 00:14:30,600 Speaker 2: the same with some types of fiber. So what they 325 00:14:30,600 --> 00:14:33,600 Speaker 2: say is you can sort of subtract those amounts of 326 00:14:33,640 --> 00:14:37,320 Speaker 2: carbs and so you've got less net carbs in your diet. 327 00:14:37,480 --> 00:14:41,040 Speaker 2: So a very rough example would be if you're having 328 00:14:41,680 --> 00:14:45,440 Speaker 2: an apple, and an apple might have twenty grams of carbohydrate, 329 00:14:45,480 --> 00:14:48,120 Speaker 2: but it's got three grams of fiber. So they would say, 330 00:14:48,120 --> 00:14:50,840 Speaker 2: when you're counting your carbohydrate, you don't have to count twenty, 331 00:14:50,880 --> 00:14:54,560 Speaker 2: you only have to count seventeen. Now I kind of 332 00:14:54,600 --> 00:14:57,600 Speaker 2: get it, because fiber is important, and if I'm honest 333 00:14:57,640 --> 00:15:00,240 Speaker 2: with you, when I'm calculating my client's carbs, roughly head, 334 00:15:00,280 --> 00:15:04,040 Speaker 2: I don't count veggies generally unless it's startsy veggies, So 335 00:15:04,160 --> 00:15:06,480 Speaker 2: I'm sort of doing it naturally but I think it 336 00:15:06,520 --> 00:15:10,160 Speaker 2: gives a false sense of security because in the case 337 00:15:10,200 --> 00:15:13,080 Speaker 2: of process food, So in the case of a rap, 338 00:15:13,360 --> 00:15:16,240 Speaker 2: which is what they're marketing, a zero net carb, the 339 00:15:16,320 --> 00:15:18,360 Speaker 2: rap has to be made of something, and it's made 340 00:15:18,400 --> 00:15:21,520 Speaker 2: of process fibers, as we've spoken about before, like in 341 00:15:21,560 --> 00:15:25,080 Speaker 2: the case of higher protein breads and wraps, and that's 342 00:15:25,080 --> 00:15:29,840 Speaker 2: a highly processed product. So as a dietitian, I don't 343 00:15:29,840 --> 00:15:33,200 Speaker 2: want my clients to eat more of a zero net 344 00:15:33,200 --> 00:15:36,160 Speaker 2: carb rap. I want them to eat a small portion 345 00:15:36,280 --> 00:15:38,480 Speaker 2: control whole grain wrap. I'm not giving them a RAP 346 00:15:38,520 --> 00:15:40,680 Speaker 2: so they can eat more processed stuff and not get 347 00:15:40,720 --> 00:15:43,200 Speaker 2: many carbs from it. So for me, it's not a 348 00:15:43,240 --> 00:15:46,640 Speaker 2: concept I really use. I know it's very big in 349 00:15:46,640 --> 00:15:49,480 Speaker 2: the States. I know bodybuilders who are very specific with 350 00:15:49,600 --> 00:15:53,360 Speaker 2: carb amounts will count it, and I know some monitoring 351 00:15:53,400 --> 00:15:56,040 Speaker 2: packages will bring it up, you know, on my diet 352 00:15:56,040 --> 00:15:58,240 Speaker 2: diary and things sometimes, so people will again say, do 353 00:15:58,320 --> 00:16:02,080 Speaker 2: I count total carb or neck? But I think it's 354 00:16:02,160 --> 00:16:05,640 Speaker 2: just making something that shouldn't be that complicated complicated, and 355 00:16:05,680 --> 00:16:07,840 Speaker 2: I'm never going to like process food even if it's 356 00:16:07,920 --> 00:16:08,880 Speaker 2: zero net carbs. 357 00:16:09,040 --> 00:16:11,000 Speaker 3: So you know that's what it means. 358 00:16:11,040 --> 00:16:13,400 Speaker 2: If you're looking, but basically it's just saying, you know, 359 00:16:13,640 --> 00:16:17,280 Speaker 2: subtract the fiber really and it's splitting hairs for me. 360 00:16:17,320 --> 00:16:17,640 Speaker 3: I can't. 361 00:16:17,720 --> 00:16:19,800 Speaker 2: I don't use it in my practice at all, but 362 00:16:20,000 --> 00:16:21,680 Speaker 2: I think we will see more of it because it's 363 00:16:21,720 --> 00:16:24,440 Speaker 2: kind of a buzzword that food companies can mark it on, 364 00:16:25,560 --> 00:16:26,200 Speaker 2: and it's used. 365 00:16:26,120 --> 00:16:28,680 Speaker 1: A lot in like the Kido world I find where 366 00:16:28,680 --> 00:16:31,120 Speaker 1: people are saying, oh, well, it's got twenty grams of 367 00:16:31,600 --> 00:16:33,680 Speaker 1: carbs in it, but only you know a couple of 368 00:16:33,680 --> 00:16:35,840 Speaker 1: them are net carbs. So I was just having a 369 00:16:35,880 --> 00:16:37,520 Speaker 1: bit of a read of it online because, like you, 370 00:16:37,600 --> 00:16:39,560 Speaker 1: I have sort of seen it a little bit, particularly 371 00:16:39,600 --> 00:16:41,520 Speaker 1: with my American clients when they send me a lot 372 00:16:41,520 --> 00:16:43,320 Speaker 1: of like how's this protein bar? 373 00:16:43,440 --> 00:16:45,440 Speaker 3: Can I have this? Sort about this music bar? Can 374 00:16:45,480 --> 00:16:45,920 Speaker 3: I eat this? 375 00:16:46,160 --> 00:16:47,960 Speaker 1: And when you read their nutrition labels, they are a 376 00:16:48,000 --> 00:16:50,239 Speaker 1: little bit different to what we have here in Australia. 377 00:16:50,680 --> 00:16:53,360 Speaker 1: And a perfect example is a brand Susie I think 378 00:16:53,400 --> 00:16:57,080 Speaker 1: it's an American brand. It's called Protein plus Carbs Select 379 00:16:57,160 --> 00:16:59,080 Speaker 1: Bar and if you look at it, and there's also 380 00:16:59,120 --> 00:17:01,960 Speaker 1: another term, this whole net carb term. There's also a 381 00:17:02,040 --> 00:17:04,680 Speaker 1: whole range of terms that a lot of American food 382 00:17:04,760 --> 00:17:07,119 Speaker 1: manufacturers are starting to use as well. And there's another 383 00:17:07,119 --> 00:17:10,280 Speaker 1: one called impact carbs, so it's very similar to net carbs, 384 00:17:10,280 --> 00:17:12,320 Speaker 1: and they're essentially like to me, I don't love it 385 00:17:12,359 --> 00:17:15,159 Speaker 1: because it just feeds into this whole like I don't know, 386 00:17:15,240 --> 00:17:18,479 Speaker 1: disordered eating, Like really, I don't know, we're just kind 387 00:17:18,520 --> 00:17:20,320 Speaker 1: of getting too obsessed a little bit about the food. 388 00:17:20,400 --> 00:17:22,320 Speaker 1: Like just you know, it comes back to basics, eat 389 00:17:22,359 --> 00:17:24,639 Speaker 1: real food. Like you're not gonna find nutrition labels on 390 00:17:24,640 --> 00:17:26,760 Speaker 1: an apple or a broccoli or a piece of chicken breast, 391 00:17:27,000 --> 00:17:28,520 Speaker 1: you know, not really, do you know what I mean? 392 00:17:28,560 --> 00:17:31,199 Speaker 1: Like it's on all of these overly processed products that 393 00:17:31,240 --> 00:17:33,760 Speaker 1: we're using these types of words and analogies, and when 394 00:17:33,800 --> 00:17:36,639 Speaker 1: I just think impact carbs, like it apparently is starting 395 00:17:36,640 --> 00:17:39,720 Speaker 1: to describe the impacts of the carbohydrates in something like 396 00:17:39,760 --> 00:17:40,360 Speaker 1: that on the bar. 397 00:17:40,720 --> 00:17:41,640 Speaker 3: So if you look at that. 398 00:17:41,640 --> 00:17:44,520 Speaker 1: Nutrition label, it says the total product has a total 399 00:17:44,520 --> 00:17:47,760 Speaker 1: of thirty grams of total carbohydrate, but only two grams 400 00:17:47,800 --> 00:17:50,760 Speaker 1: of impact carbohydrates. So the way that the brand or 401 00:17:50,760 --> 00:17:54,240 Speaker 1: the manufacturer describes that is saying that fiber and sugar 402 00:17:54,240 --> 00:17:57,119 Speaker 1: alcohols have very minimal effect on blood Sugars, Now we 403 00:17:57,240 --> 00:18:00,960 Speaker 1: don't know particularly from Yes, from a perspective, we've done 404 00:18:00,960 --> 00:18:02,720 Speaker 1: a lot of research and fiber and the gut, we 405 00:18:02,720 --> 00:18:04,760 Speaker 1: know it's wonderfully healthy for us. We know the bulk 406 00:18:04,840 --> 00:18:08,119 Speaker 1: isn't absorbed. But from a sugar alcohol perspective, it's still 407 00:18:08,520 --> 00:18:10,720 Speaker 1: kind of newest stuff, and a lot of sugar alcohols 408 00:18:10,720 --> 00:18:12,840 Speaker 1: that you know, they're the artificial sweetness. We don't want 409 00:18:12,920 --> 00:18:15,840 Speaker 1: people having too much of them because we haven't really 410 00:18:15,880 --> 00:18:18,600 Speaker 1: studied them hugely or followed people for a really long 411 00:18:18,640 --> 00:18:21,640 Speaker 1: time to really know what impact that has long term 412 00:18:21,680 --> 00:18:24,639 Speaker 1: and also truly what impact that does have on each individual. 413 00:18:24,680 --> 00:18:27,600 Speaker 1: And we also know that individuals from a genetic basis, 414 00:18:27,640 --> 00:18:30,359 Speaker 1: from a lifestyle, from a heightened weight perspective, they can 415 00:18:30,359 --> 00:18:32,960 Speaker 1: all have a different you know, blood sugar level sort 416 00:18:33,000 --> 00:18:34,800 Speaker 1: of impact at the end of the day as well. 417 00:18:34,880 --> 00:18:37,600 Speaker 1: So just saying things like sugar alcohols have minimal effect 418 00:18:37,840 --> 00:18:40,119 Speaker 1: on some people that actually may have a larger effect 419 00:18:40,200 --> 00:18:42,560 Speaker 1: on other people, a very minimal effect. But I sort 420 00:18:42,600 --> 00:18:44,719 Speaker 1: of thought like something like that a protein vibes it's 421 00:18:44,760 --> 00:18:47,639 Speaker 1: got thirty grams of total calves, but only two grams 422 00:18:47,680 --> 00:18:50,320 Speaker 1: of net carves, Like what the heck is going into 423 00:18:50,359 --> 00:18:52,760 Speaker 1: that like, what is actually the ingredients in. 424 00:18:52,800 --> 00:18:53,520 Speaker 3: Something like that. 425 00:18:53,600 --> 00:18:55,520 Speaker 1: Sure there's some you know, a bit of protein powder 426 00:18:55,560 --> 00:18:57,760 Speaker 1: and stuff in there, but you've got twenty seven or 427 00:18:57,760 --> 00:19:00,840 Speaker 1: twenty eight grams of like sugar alcohol And if you 428 00:19:00,840 --> 00:19:04,360 Speaker 1: actually broke down that Impact carb statement further SUSI it's 429 00:19:04,440 --> 00:19:07,159 Speaker 1: then says down on the label twenty seven grams of 430 00:19:07,200 --> 00:19:09,880 Speaker 1: sugar alcohols and one gram of fibers, that twenty eight 431 00:19:09,920 --> 00:19:13,399 Speaker 1: grams of Impact Carbs has twenty seven grams of sugar 432 00:19:13,440 --> 00:19:15,840 Speaker 1: alcohols in that. I don't know about you, but my 433 00:19:16,000 --> 00:19:19,080 Speaker 1: gut would not handle twenty seven grams of sugar alcohols 434 00:19:19,119 --> 00:19:21,800 Speaker 1: in one protein bar. Like, I just think that's so 435 00:19:21,800 --> 00:19:25,199 Speaker 1: so processed that I would never recommend that for a client, 436 00:19:25,560 --> 00:19:27,359 Speaker 1: you know, ninety nine percent of the time. 437 00:19:27,440 --> 00:19:29,199 Speaker 3: So I just think it's just for me. 438 00:19:29,280 --> 00:19:32,240 Speaker 1: It's like, it's almost just like we're taking this whole 439 00:19:32,320 --> 00:19:34,320 Speaker 1: dieting thing a little bit too far and people are 440 00:19:34,320 --> 00:19:36,000 Speaker 1: getting a little bit too obsessed about it, and we 441 00:19:36,119 --> 00:19:37,600 Speaker 1: kind of need to wind it back and bring it 442 00:19:37,640 --> 00:19:40,560 Speaker 1: back to basics and just think about foods as as 443 00:19:40,680 --> 00:19:42,840 Speaker 1: real foods and as whole foods as we can get 444 00:19:43,040 --> 00:19:45,399 Speaker 1: as less package as possible, or when we are reading 445 00:19:45,400 --> 00:19:47,880 Speaker 1: packaged foods making sure that they have you know, minimal 446 00:19:48,000 --> 00:19:51,239 Speaker 1: ingredients on the list. If there's thirteen ingredients in the 447 00:19:51,280 --> 00:19:53,160 Speaker 1: bar and we don't know what half of them are, 448 00:19:53,440 --> 00:19:56,360 Speaker 1: and twenty seven grams of that is sugar, alcohol is 449 00:19:56,600 --> 00:19:58,679 Speaker 1: a healthy product for you, even if it's you know, 450 00:19:58,760 --> 00:20:01,960 Speaker 1: a couple hundred calories, really high protein and really high fiber. 451 00:20:02,280 --> 00:20:04,600 Speaker 1: Is that the type of you know, fiber and carbs 452 00:20:04,600 --> 00:20:07,439 Speaker 1: that we actually want going through your system? Probably not? 453 00:20:08,200 --> 00:20:08,800 Speaker 3: I agree. 454 00:20:08,840 --> 00:20:11,639 Speaker 2: I think that, you know, in general, I'm probably already 455 00:20:11,680 --> 00:20:14,119 Speaker 2: doing it with fresh food, but I'm certainly not encouraging 456 00:20:14,160 --> 00:20:18,520 Speaker 2: them intake of more process wraps and protein bars, you know, 457 00:20:18,560 --> 00:20:21,040 Speaker 2: and I do use protein bars, but I'm certainly not 458 00:20:21,119 --> 00:20:24,080 Speaker 2: wanting those ones that are, you know, three hundred four 459 00:20:24,119 --> 00:20:27,879 Speaker 2: hundred calories, but I've got zero net car because ultimately 460 00:20:27,920 --> 00:20:30,120 Speaker 2: I want some fuel. So I think, just as soon 461 00:20:30,160 --> 00:20:33,400 Speaker 2: as you see that on packaged food, don't assume it's better. 462 00:20:33,440 --> 00:20:35,479 Speaker 2: And that's certainly the case in wraps. I can't believe 463 00:20:35,520 --> 00:20:37,399 Speaker 2: the growth in high protein wraps. When you look at 464 00:20:37,400 --> 00:20:40,800 Speaker 2: the ingredient list, there's hardly anything you'd even call food 465 00:20:40,840 --> 00:20:44,439 Speaker 2: on them. So I think, yeah, just don't assume that 466 00:20:44,560 --> 00:20:46,480 Speaker 2: just because it's got a claim like that it's actually 467 00:20:46,480 --> 00:20:49,720 Speaker 2: better for you, because you know, some good quality carbohydrate's 468 00:20:49,760 --> 00:20:52,280 Speaker 2: actually important for fullness. And it tends to also play havoc. 469 00:20:52,359 --> 00:20:55,000 Speaker 2: I find with appetite control that people are eating all 470 00:20:55,040 --> 00:20:57,000 Speaker 2: this food and then they're not satisfied from it because 471 00:20:57,000 --> 00:21:00,040 Speaker 2: they're not getting the natural grains and fiber they should, 472 00:21:00,119 --> 00:21:02,000 Speaker 2: but they've eaten it and it's almost confusing. 473 00:21:02,200 --> 00:21:03,040 Speaker 3: So yeah, I'm with you. 474 00:21:03,200 --> 00:21:05,680 Speaker 2: I hope it doesn't take off too much here, but yeah, 475 00:21:05,720 --> 00:21:07,840 Speaker 2: it does come up, particularly on those calorie monitoring So 476 00:21:07,880 --> 00:21:10,560 Speaker 2: basically it's just taking away the fiber and gives you 477 00:21:10,560 --> 00:21:12,840 Speaker 2: a bit of extra carb to play with. But you know, 478 00:21:12,960 --> 00:21:15,520 Speaker 2: keep in mind that that kind of calorie programs up 479 00:21:15,520 --> 00:21:18,679 Speaker 2: to twenty percent of inaccurate. Every piece of food is different. 480 00:21:18,680 --> 00:21:21,160 Speaker 2: It's a very rough guide anyway. Like if a client 481 00:21:21,160 --> 00:21:23,560 Speaker 2: said to me, oh, I'm eating one hundred and twenty 482 00:21:23,560 --> 00:21:26,040 Speaker 2: eight grams of carb, but only one hundred and twenty 483 00:21:26,040 --> 00:21:29,040 Speaker 2: net carb, I'd be like, that is like nothing, Like 484 00:21:29,160 --> 00:21:32,359 Speaker 2: the amounts are so minuscule as well, Like whether someone's 485 00:21:32,359 --> 00:21:34,520 Speaker 2: having one hundred grams of carb and the difference between 486 00:21:34,520 --> 00:21:37,639 Speaker 2: one hundred and say one twenty. It's pretty similar. You know, 487 00:21:37,680 --> 00:21:40,320 Speaker 2: it's not that tight a measure on any of these. 488 00:21:40,320 --> 00:21:41,960 Speaker 2: There's a lot of inaccuracy, so you've got to be 489 00:21:42,000 --> 00:21:44,320 Speaker 2: careful when you become assessed with the numbers because the 490 00:21:44,400 --> 00:21:47,760 Speaker 2: numbers are inaccurate for a number of reasons, so should 491 00:21:47,760 --> 00:21:51,520 Speaker 2: always only be used as a rough guide only. All rightly, 492 00:21:51,520 --> 00:21:55,000 Speaker 2: and well, we sort of have wanted to expand this episode. 493 00:21:55,000 --> 00:21:55,320 Speaker 3: At the moment. 494 00:21:55,320 --> 00:21:58,040 Speaker 2: We're trialing, so it's doing one episode each week, and 495 00:21:58,080 --> 00:22:00,680 Speaker 2: we're going to reassess that for a number of reasons 496 00:22:00,720 --> 00:22:02,640 Speaker 2: that we could talk about for hours, but there's better 497 00:22:02,640 --> 00:22:05,440 Speaker 2: things to do. But I thought something I know that 498 00:22:05,520 --> 00:22:08,600 Speaker 2: listeners get a lot out of is our experience working clinically, 499 00:22:08,640 --> 00:22:10,760 Speaker 2: and we're both very proud clinicians. We have a firm 500 00:22:10,760 --> 00:22:13,600 Speaker 2: belief that if we're giving dietary advice, we should absolutely. 501 00:22:13,160 --> 00:22:16,080 Speaker 3: Be seeing clients. And I really like my client work. 502 00:22:16,119 --> 00:22:18,560 Speaker 2: There's not a client session that goes past where I 503 00:22:18,640 --> 00:22:21,840 Speaker 2: don't get some insight or a topic to talk about 504 00:22:21,840 --> 00:22:24,000 Speaker 2: on the podcast. There's something that's sort of been coming 505 00:22:24,040 --> 00:22:26,680 Speaker 2: up at the moment and something that's worth considering, particularly 506 00:22:26,720 --> 00:22:29,360 Speaker 2: if you're one of those people who is always on 507 00:22:29,400 --> 00:22:31,560 Speaker 2: a diet or wants to lose weight but never does it. 508 00:22:32,240 --> 00:22:35,800 Speaker 2: And this is the one thing I observe, the difference 509 00:22:35,840 --> 00:22:38,600 Speaker 2: between my clients who achieve the weight loss you know, 510 00:22:38,640 --> 00:22:41,840 Speaker 2: that half a qulo killer week consistently and the ones 511 00:22:41,880 --> 00:22:43,680 Speaker 2: who get a little bit off initially and then sort 512 00:22:43,720 --> 00:22:44,480 Speaker 2: of taper off. 513 00:22:44,520 --> 00:22:47,560 Speaker 3: And the difference is there's a big difference. 514 00:22:47,119 --> 00:22:51,159 Speaker 2: Between actually doing it and believing that you're doing it. 515 00:22:51,560 --> 00:22:53,200 Speaker 3: So this is a classic example. 516 00:22:53,760 --> 00:22:55,560 Speaker 2: I'll have a client and they'll send me one of 517 00:22:55,600 --> 00:22:59,359 Speaker 2: their diaries and they'll be half the meal planners described, 518 00:23:00,000 --> 00:23:02,480 Speaker 2: half of a few extras. So there might be a 519 00:23:02,640 --> 00:23:05,520 Speaker 2: well balanced breakfast of eggs on toast and some veggies, 520 00:23:06,000 --> 00:23:08,479 Speaker 2: and then there'll be a lunch that will have their salad, 521 00:23:08,560 --> 00:23:11,440 Speaker 2: but it might just be a tuna salad, some veggies, 522 00:23:11,520 --> 00:23:14,159 Speaker 2: you know, not much else. And then there might be 523 00:23:14,240 --> 00:23:16,959 Speaker 2: a biscuit or two in the afternoon and some nuts 524 00:23:17,040 --> 00:23:19,399 Speaker 2: because that's on the plan, and then they'll beg dinner, 525 00:23:19,480 --> 00:23:21,160 Speaker 2: but there may also be just a handful of hot 526 00:23:21,240 --> 00:23:23,560 Speaker 2: chips because the rest of the family were having them. 527 00:23:23,920 --> 00:23:26,440 Speaker 2: And you know, a client will often reflect and say, 528 00:23:26,480 --> 00:23:29,240 Speaker 2: I'm very frustrated I don't know why it's not working. 529 00:23:29,280 --> 00:23:32,040 Speaker 2: I'm trying so hard. But when we really break down 530 00:23:32,080 --> 00:23:34,800 Speaker 2: what's going on, they're not doing it. They're doing their 531 00:23:34,920 --> 00:23:37,840 Speaker 2: version of it. So for example, they're cutting down the lunch, 532 00:23:38,320 --> 00:23:41,200 Speaker 2: they're swapping the type of bread, they're little letting little 533 00:23:41,200 --> 00:23:44,280 Speaker 2: extras slip in. And it's not to say that diets 534 00:23:44,320 --> 00:23:46,560 Speaker 2: have to be that tightly controlled, but it is to 535 00:23:46,600 --> 00:23:48,840 Speaker 2: say there's a big difference between thinking that you're doing 536 00:23:48,840 --> 00:23:52,080 Speaker 2: it and actually making sure that you are getting that consistency. 537 00:23:52,640 --> 00:23:55,240 Speaker 2: And in my experience, it's the little extras that slip 538 00:23:55,280 --> 00:23:57,679 Speaker 2: in that is the difference between losing or not. So 539 00:23:57,720 --> 00:24:01,120 Speaker 2: the classic examples are extra glass of alcohol through the week. 540 00:24:01,160 --> 00:24:03,879 Speaker 2: I've certainly had several fe feedback this week that's been 541 00:24:03,960 --> 00:24:06,320 Speaker 2: like really wine on a Monday or wine on a Tuesday. 542 00:24:06,920 --> 00:24:09,880 Speaker 2: Hot chips they always slip it everywhere, whether it's out 543 00:24:09,960 --> 00:24:11,199 Speaker 2: at a pub and you think I just have one 544 00:24:11,280 --> 00:24:13,760 Speaker 2: or two, or you're cooking chips for the family and 545 00:24:13,800 --> 00:24:15,680 Speaker 2: then you have a couple that is another one. 546 00:24:16,160 --> 00:24:16,520 Speaker 3: Dips. 547 00:24:16,560 --> 00:24:18,320 Speaker 2: You know how I feel about dips. I think dips 548 00:24:18,320 --> 00:24:20,360 Speaker 2: are just like a recipe because who would how much 549 00:24:20,400 --> 00:24:22,600 Speaker 2: would you even know you've had, like you just keep shoveling, 550 00:24:22,600 --> 00:24:25,080 Speaker 2: don't you. Really, they're sort of a couple that really 551 00:24:25,160 --> 00:24:27,560 Speaker 2: pop up. So I would just put that to you 552 00:24:27,680 --> 00:24:30,120 Speaker 2: that if you're someone who is constantly trying to lose 553 00:24:30,119 --> 00:24:32,560 Speaker 2: weight but never seems to achieve it and you're getting frustrated, 554 00:24:33,119 --> 00:24:34,879 Speaker 2: you know, keep a record of what you're having and 555 00:24:34,880 --> 00:24:37,600 Speaker 2: you'll be surprised. There probably is two three hundred extra 556 00:24:37,640 --> 00:24:40,720 Speaker 2: calories a day slipping in, and that's your weight loss. 557 00:24:40,760 --> 00:24:43,480 Speaker 2: And sometimes you've got to really clean it out to 558 00:24:43,800 --> 00:24:46,000 Speaker 2: realize that the little extra is add up. And even 559 00:24:46,040 --> 00:24:48,400 Speaker 2: though we don't think it's a lot every single day, 560 00:24:48,400 --> 00:24:50,639 Speaker 2: it's the difference often between being in a deficit and not. 561 00:24:50,800 --> 00:24:53,280 Speaker 2: And I've had to have that conversation several times this 562 00:24:53,320 --> 00:24:55,840 Speaker 2: week with clients off the back of the holidays, and 563 00:24:56,160 --> 00:24:58,840 Speaker 2: it's more like almost shocked when I give the feedback. 564 00:24:58,880 --> 00:25:00,040 Speaker 3: But it's just that. 565 00:25:00,119 --> 00:25:02,359 Speaker 2: Mindless munching that slips in or it should be okay 566 00:25:02,400 --> 00:25:04,760 Speaker 2: to have a little bit, But in terms of calorie 567 00:25:04,800 --> 00:25:08,040 Speaker 2: dense foods that are easy to overeat like deep fried food, chips, 568 00:25:08,160 --> 00:25:11,840 Speaker 2: kids snacks, banana bread, little bits, contain huge amounts of 569 00:25:11,840 --> 00:25:14,480 Speaker 2: calories and before you know it, you've taken yourself out 570 00:25:14,480 --> 00:25:15,120 Speaker 2: of your deficit. 571 00:25:16,640 --> 00:25:19,359 Speaker 1: What I have had the experience of in the last 572 00:25:19,359 --> 00:25:22,560 Speaker 1: couple of weeks, particularly you know, more socializing. It's somewhere 573 00:25:22,600 --> 00:25:24,560 Speaker 1: in Australia we like to go out, we like to eat, 574 00:25:24,600 --> 00:25:27,199 Speaker 1: particularly over you know, the silly season, school holidays, that 575 00:25:27,240 --> 00:25:29,200 Speaker 1: sort of thing. I've had that chat with a couple 576 00:25:29,240 --> 00:25:31,240 Speaker 1: of clients where I've said, you need to be pretty 577 00:25:31,280 --> 00:25:33,480 Speaker 1: firm and choose the place that you go to because 578 00:25:33,480 --> 00:25:35,400 Speaker 1: a lot of my clients are ending up at restaurants 579 00:25:35,480 --> 00:25:38,560 Speaker 1: that are doing share plates, and share plates inherently are 580 00:25:38,640 --> 00:25:41,280 Speaker 1: not that great. There's a ton of deep fried food. 581 00:25:41,320 --> 00:25:44,840 Speaker 1: It's always heavy protein, heavy fat. The calves are basically 582 00:25:44,920 --> 00:25:47,440 Speaker 1: like chips or like crispy potato full of oil. Nothing 583 00:25:47,440 --> 00:25:49,440 Speaker 1: wrong with that, garlic bread, nothing wrong with it. But 584 00:25:49,480 --> 00:25:51,360 Speaker 1: if you're trying to lose weight, you're making it ten 585 00:25:51,400 --> 00:25:54,159 Speaker 1: times harder for yourself versus if you choose a restaurant 586 00:25:54,240 --> 00:25:56,440 Speaker 1: like I'm not against my clients eating out, but when 587 00:25:56,440 --> 00:25:59,240 Speaker 1: they're just doing share plates multiple times a week, it 588 00:25:59,359 --> 00:26:02,320 Speaker 1: is really difficult to achieve the calorie deficit. Versus if 589 00:26:02,359 --> 00:26:04,520 Speaker 1: you just go to a normal restaurant. You might have 590 00:26:04,560 --> 00:26:06,280 Speaker 1: a lovely I fill it one day. You might have 591 00:26:06,320 --> 00:26:08,720 Speaker 1: some grilled salmon and some veggies. Even you might be 592 00:26:08,720 --> 00:26:10,520 Speaker 1: able to do a pizza and like half a salad. 593 00:26:10,760 --> 00:26:13,240 Speaker 1: That is certainly far better than if you're going to 594 00:26:13,600 --> 00:26:15,920 Speaker 1: yum Cha and just having you know, like dumplings and 595 00:26:16,520 --> 00:26:18,560 Speaker 1: pork bough buns and that sort of thing, or you're 596 00:26:18,600 --> 00:26:21,879 Speaker 1: at you know, Mexican doing share plates of tacos and 597 00:26:22,080 --> 00:26:25,760 Speaker 1: nachos and you know, guac and chips. So it's certainly 598 00:26:25,840 --> 00:26:27,720 Speaker 1: a lot easier to stay in a deficit if you 599 00:26:27,760 --> 00:26:30,840 Speaker 1: can be picky with your restaurants and suggest the places. 600 00:26:30,880 --> 00:26:32,800 Speaker 1: Like I had set a client. She said, oh, going 601 00:26:32,800 --> 00:26:35,040 Speaker 1: out with some girlfriends Thursday or Friday last week. And 602 00:26:35,080 --> 00:26:36,840 Speaker 1: I said, cool, send me a menu. She goes, oh, 603 00:26:36,880 --> 00:26:38,720 Speaker 1: we haven't decided where we're going yet, And I said, 604 00:26:39,000 --> 00:26:41,399 Speaker 1: you need to decide, like make a choice, pick a 605 00:26:41,400 --> 00:26:43,560 Speaker 1: restaurant and decide. Don't leave it up to the group, 606 00:26:43,560 --> 00:26:46,359 Speaker 1: because I guarantee you you'll go somewhere where there's really 607 00:26:46,400 --> 00:26:48,800 Speaker 1: minimal options on the menu. Then you'll be a naughty 608 00:26:48,880 --> 00:26:51,520 Speaker 1: yourself because of that, and it'll make you ten times 609 00:26:51,560 --> 00:26:54,119 Speaker 1: harder to achieve your goal because yes, you'll make some 610 00:26:54,160 --> 00:26:56,479 Speaker 1: good choices, but it'll mean that you know there's not 611 00:26:56,520 --> 00:26:58,439 Speaker 1: that great choices at the restaurant, so you'll do the 612 00:26:58,440 --> 00:27:00,879 Speaker 1: best with what you have, going to end up being 613 00:27:01,000 --> 00:27:03,320 Speaker 1: left a bit hungrier then if we could find a 614 00:27:03,359 --> 00:27:06,159 Speaker 1: more volume, dense kind of meal for you. So I 615 00:27:06,200 --> 00:27:08,080 Speaker 1: really think at this time of year, if you are 616 00:27:08,119 --> 00:27:10,080 Speaker 1: eating out a lot, if you're socializing a lot, try 617 00:27:10,119 --> 00:27:13,240 Speaker 1: to take charge and pick the places that your family 618 00:27:13,280 --> 00:27:15,679 Speaker 1: and your friends go to, because you have to be 619 00:27:15,760 --> 00:27:18,480 Speaker 1: smarter with your choices when you're eating out. Because cafes 620 00:27:18,480 --> 00:27:21,439 Speaker 1: and restaurants love to make your meals a lot higher calorie. 621 00:27:21,440 --> 00:27:23,560 Speaker 1: They want to make that food taste good. There's lashings 622 00:27:23,600 --> 00:27:27,760 Speaker 1: of Aolian sauces and dressings on everything, even pan for 623 00:27:28,000 --> 00:27:30,399 Speaker 1: even grilled fish. It's a great option. But take a 624 00:27:30,400 --> 00:27:32,040 Speaker 1: look at the grilled fish next time it comes in 625 00:27:32,040 --> 00:27:33,919 Speaker 1: front of you. It's covered in oil. They grill it 626 00:27:33,960 --> 00:27:36,480 Speaker 1: with tons of oil and a pan. Is there anything 627 00:27:36,480 --> 00:27:38,280 Speaker 1: wrong with that? No, but a lot of us aren't 628 00:27:38,280 --> 00:27:41,440 Speaker 1: accounting for some of those additional calories. And then we're thinking, oh, 629 00:27:41,440 --> 00:27:44,240 Speaker 1: I had grilled fish and mashed potato and veggies or 630 00:27:44,240 --> 00:27:46,160 Speaker 1: so healthy that I can have two glasses of wine 631 00:27:46,200 --> 00:27:48,119 Speaker 1: and dessert because I was so healthy at dinner. 632 00:27:48,440 --> 00:27:49,800 Speaker 3: So it is really about that. 633 00:27:50,080 --> 00:27:52,720 Speaker 1: I guess that constant struggle, particularly when you're eating out 634 00:27:52,760 --> 00:27:55,720 Speaker 1: to find restaurants or cafes that have some better choices 635 00:27:55,720 --> 00:27:57,199 Speaker 1: on the menu. But if you're doing a ton of 636 00:27:57,200 --> 00:27:59,400 Speaker 1: share plates during the week, I can promise you it's 637 00:27:59,400 --> 00:28:01,240 Speaker 1: going to be so much harder than it actually needs 638 00:28:01,280 --> 00:28:03,200 Speaker 1: to be. That's kind of my experience of the last 639 00:28:03,200 --> 00:28:04,000 Speaker 1: couple of weeks, Suzi. 640 00:28:04,280 --> 00:28:04,879 Speaker 3: So true. 641 00:28:04,920 --> 00:28:07,520 Speaker 2: And can we just be very clear that pork belly 642 00:28:07,760 --> 00:28:08,600 Speaker 2: is not protein. 643 00:28:09,480 --> 00:28:11,639 Speaker 3: How many clients have had eating pork belly? It's like 644 00:28:11,680 --> 00:28:12,640 Speaker 3: fifty percent. 645 00:28:12,320 --> 00:28:14,240 Speaker 1: Fat, it is, but it's very high in fat. 646 00:28:14,680 --> 00:28:17,520 Speaker 2: Yeah, it's fifty percent fat. Like it's not protein. 647 00:28:17,640 --> 00:28:20,719 Speaker 1: It is gloomy, gloomy like it's delicious and has some 648 00:28:20,840 --> 00:28:21,560 Speaker 1: protein in it. 649 00:28:21,720 --> 00:28:24,119 Speaker 3: You have it on a boo bun. Oh my goodness. 650 00:28:24,200 --> 00:28:26,280 Speaker 2: Like it's a hard no from me on the pork belly. 651 00:28:26,720 --> 00:28:30,240 Speaker 2: All right, leanne to wrap us up. For those in Queensland, 652 00:28:30,280 --> 00:28:32,840 Speaker 2: of course, the kids are returning or have returned to school, 653 00:28:32,920 --> 00:28:34,960 Speaker 2: and New South Wales is just a mere couple of 654 00:28:35,040 --> 00:28:37,800 Speaker 2: weeks away, which of course lends itself to our talk 655 00:28:37,800 --> 00:28:41,440 Speaker 2: about lunchboxes, and one of our very loyal listeners of 656 00:28:41,440 --> 00:28:45,200 Speaker 2: the Nutrition Couch had sent through a question that if 657 00:28:45,240 --> 00:28:47,720 Speaker 2: I am packing a healthy lunch box for my kids, 658 00:28:47,720 --> 00:28:49,600 Speaker 2: am I okay to put a treat in there? And 659 00:28:49,640 --> 00:28:52,200 Speaker 2: I think that the specific question was around home baking. 660 00:28:52,240 --> 00:28:54,560 Speaker 2: I think it was an Afghan cookie with some chocolate 661 00:28:54,640 --> 00:28:58,240 Speaker 2: on it. And I like this question because my position 662 00:28:58,400 --> 00:29:00,840 Speaker 2: on food is, and certainly the way I deal with 663 00:29:00,880 --> 00:29:04,240 Speaker 2: it with my children is I don't want my kids 664 00:29:04,240 --> 00:29:07,040 Speaker 2: to be the kids who never have a treat or 665 00:29:07,040 --> 00:29:10,520 Speaker 2: a sweet food for want of a better description, so 666 00:29:10,680 --> 00:29:13,040 Speaker 2: then they think their lunchbox is boring, and then they're 667 00:29:13,120 --> 00:29:17,640 Speaker 2: ransacking and wanting other people's food. So I think it 668 00:29:17,760 --> 00:29:19,840 Speaker 2: is much better that kids get used to seeing that 669 00:29:19,920 --> 00:29:24,040 Speaker 2: food regularly as opposed to it being such a heightened 670 00:29:24,280 --> 00:29:26,600 Speaker 2: awareness of it that they're stealing it taking it. And 671 00:29:26,600 --> 00:29:28,440 Speaker 2: we've all seen kids at the party who go crazy 672 00:29:28,440 --> 00:29:31,480 Speaker 2: for the smash cake, you know, because they're constantly deprived. 673 00:29:31,680 --> 00:29:33,640 Speaker 2: Now there's a lot of if some bus about this. 674 00:29:33,720 --> 00:29:35,600 Speaker 2: I know there's a lot of news reports about, you know, 675 00:29:35,680 --> 00:29:38,920 Speaker 2: schools banning or package snacks or schools banning junk food, 676 00:29:38,960 --> 00:29:40,640 Speaker 2: and I think it's not really the schools. 677 00:29:41,000 --> 00:29:41,760 Speaker 3: It's not their role. 678 00:29:42,080 --> 00:29:43,680 Speaker 2: I don't think it should be that. I don't think 679 00:29:43,720 --> 00:29:45,400 Speaker 2: it should be the school's role. I see it when 680 00:29:45,440 --> 00:29:47,640 Speaker 2: it comes to garbage and packaging. I think that's a 681 00:29:47,680 --> 00:29:49,720 Speaker 2: particular message. But I don't think they should be citing 682 00:29:50,200 --> 00:29:52,360 Speaker 2: in kids lunchboxes. They don't know, they don't have the training. 683 00:29:52,920 --> 00:29:55,160 Speaker 2: So I think it's about the balance. So for example, 684 00:29:55,200 --> 00:29:57,520 Speaker 2: if you've got a whole grain sandwich in the lunch box, 685 00:29:57,600 --> 00:30:01,520 Speaker 2: cut up veggies, some fruit, carry snack, a yogurt, cheese, 686 00:30:01,560 --> 00:30:04,360 Speaker 2: and crackers, and you put a tintam in there, or 687 00:30:04,400 --> 00:30:06,920 Speaker 2: a kid's mini chocolate or home baking. I don't have 688 00:30:06,960 --> 00:30:09,200 Speaker 2: a problem with it. I certainly do it myself. Do 689 00:30:09,320 --> 00:30:10,000 Speaker 2: my kids eat it? 690 00:30:10,080 --> 00:30:13,480 Speaker 3: Yes? Do they eat everything else? Usually? Do they steal 691 00:30:13,480 --> 00:30:14,400 Speaker 3: food out of the cupboard? 692 00:30:14,440 --> 00:30:14,520 Speaker 1: No? 693 00:30:14,760 --> 00:30:17,360 Speaker 2: Are they pretty good at controlling themselves, but they're active, 694 00:30:17,400 --> 00:30:19,840 Speaker 2: they have a good diet. I think the difference would 695 00:30:19,840 --> 00:30:21,800 Speaker 2: be if you have a child who doesn't eat any 696 00:30:21,800 --> 00:30:24,480 Speaker 2: fruit and vegetables, and then in the lunch box is 697 00:30:24,520 --> 00:30:27,800 Speaker 2: a white bread sandwich, a juice popper and chips and 698 00:30:27,920 --> 00:30:28,560 Speaker 2: a chocolate bar. 699 00:30:28,880 --> 00:30:30,240 Speaker 3: Because that's not well balanced. 700 00:30:30,280 --> 00:30:32,480 Speaker 2: I think we're talking about it in context of balance, 701 00:30:32,960 --> 00:30:35,360 Speaker 2: but also portion control treats because I think the other 702 00:30:35,560 --> 00:30:38,240 Speaker 2: risk we have with kids is they do have a 703 00:30:38,280 --> 00:30:40,560 Speaker 2: lot of treats, Like there's often treats at school and 704 00:30:40,600 --> 00:30:43,800 Speaker 2: there's parties, they're getting snacks after school, is they're often 705 00:30:43,800 --> 00:30:46,160 Speaker 2: they're having adult sized treats. They're having an adult size 706 00:30:46,160 --> 00:30:48,200 Speaker 2: of banana bread, they're having a Magnum instead of a 707 00:30:48,200 --> 00:30:51,280 Speaker 2: paddle pop. So I think just keep in mind that sure, 708 00:30:51,320 --> 00:30:54,400 Speaker 2: a treat for a child is a fifteen gramd freado frog, 709 00:30:54,560 --> 00:30:57,040 Speaker 2: it's not a large forty gram one. So if you 710 00:30:57,160 --> 00:30:58,920 Speaker 2: choose to put that in there, and it's purely a 711 00:30:58,920 --> 00:31:01,880 Speaker 2: personal choice, just make sure it's a child size option. 712 00:31:02,520 --> 00:31:04,520 Speaker 2: And again, if you choose not to, that's up to you, 713 00:31:04,560 --> 00:31:07,880 Speaker 2: but I think it can certainly be included. But as 714 00:31:07,920 --> 00:31:09,640 Speaker 2: I said, you would want the lunch box to also 715 00:31:09,720 --> 00:31:12,480 Speaker 2: have that other component, not only fruit, but vegetables, no 716 00:31:12,560 --> 00:31:16,160 Speaker 2: liquid calories from juices, whole grain bread not white, and 717 00:31:16,200 --> 00:31:18,280 Speaker 2: the calcium snacks. So we're getting rid of all the 718 00:31:18,280 --> 00:31:21,760 Speaker 2: stuff like the tiny teddies, the shapes, the other stuff 719 00:31:22,040 --> 00:31:24,720 Speaker 2: that doesn't offer any positive nutritional value and I'd put 720 00:31:24,720 --> 00:31:26,120 Speaker 2: that in a treat category anyway. 721 00:31:26,840 --> 00:31:28,800 Speaker 1: Absolutely, I couldn't agree more. I think the treats are 722 00:31:28,800 --> 00:31:30,640 Speaker 1: absolutely fine for kids to have, but it has to 723 00:31:30,640 --> 00:31:32,640 Speaker 1: be as part of a well balanced diart And that's 724 00:31:32,640 --> 00:31:34,200 Speaker 1: what I would say for adults as well. I don't 725 00:31:34,200 --> 00:31:36,480 Speaker 1: really think there's any difference. Adults just you know, eat 726 00:31:36,520 --> 00:31:39,280 Speaker 1: more than kids generally that you've got teenage boys. But 727 00:31:39,320 --> 00:31:41,760 Speaker 1: what I will say is that I had a really 728 00:31:41,800 --> 00:31:43,920 Speaker 1: good friend of mine who sends her kid to daycare, 729 00:31:44,200 --> 00:31:46,520 Speaker 1: and a lot of daycares are actually coming down really 730 00:31:46,600 --> 00:31:49,360 Speaker 1: hard on what you can actually send to daycare from home. 731 00:31:49,520 --> 00:31:51,680 Speaker 1: So my little Mia goes to a daycare where all 732 00:31:51,680 --> 00:31:53,600 Speaker 1: the food's providers, so I don't have to provide anything. 733 00:31:53,600 --> 00:31:55,320 Speaker 1: I'd have to worry about that. But one of my 734 00:31:55,360 --> 00:31:57,560 Speaker 1: good friends, her little boy goes to a daycare where 735 00:31:57,600 --> 00:32:00,000 Speaker 1: they have to pack their lunchboxes every day, and she says, 736 00:32:00,200 --> 00:32:03,000 Speaker 1: a couple of chop chips in line. She's a dietician, right, 737 00:32:03,040 --> 00:32:05,920 Speaker 1: So a very whole food, very balanced lunchbox, exactly like 738 00:32:05,960 --> 00:32:07,880 Speaker 1: you described. You know, there was no other treats in 739 00:32:07,880 --> 00:32:09,680 Speaker 1: the lunchbox. It was a bit of fruit veggie is 740 00:32:10,040 --> 00:32:11,760 Speaker 1: you know, a sandwich with you know, some sort of 741 00:32:11,760 --> 00:32:13,600 Speaker 1: protein on it. I think some cheese and cracker is 742 00:32:13,720 --> 00:32:15,600 Speaker 1: very whole food, very balanced, and a couple of chop 743 00:32:15,680 --> 00:32:18,080 Speaker 1: chips as a little treat. And the daycare sent the 744 00:32:18,120 --> 00:32:21,080 Speaker 1: box home with a little note saying this isn't appropriate. 745 00:32:21,120 --> 00:32:23,720 Speaker 1: Please don't send it again. And her little boy was 746 00:32:23,840 --> 00:32:27,120 Speaker 1: so upset and he said to her, please, Mummy, don't 747 00:32:27,160 --> 00:32:29,320 Speaker 1: send that again. I don't want to get in trouble again. 748 00:32:29,360 --> 00:32:32,240 Speaker 1: And she was furious. She was like, how dare you 749 00:32:32,640 --> 00:32:35,560 Speaker 1: a like shame me make my kid feel bad for 750 00:32:35,680 --> 00:32:37,440 Speaker 1: having a couple of chop chips? Like, it is not 751 00:32:37,600 --> 00:32:41,520 Speaker 1: the daycare all the schools responsibility to dictate what goes 752 00:32:41,520 --> 00:32:44,840 Speaker 1: into our children's lunchboxes. Sure there are some families that 753 00:32:45,040 --> 00:32:47,600 Speaker 1: certainly need to do better, but it's not We don't 754 00:32:47,640 --> 00:32:50,360 Speaker 1: shame people into doing better. That's not how we change people. 755 00:32:50,400 --> 00:32:54,479 Speaker 1: It's about education. And so I'm personally very very happy with, 756 00:32:54,600 --> 00:32:56,440 Speaker 1: you know, a couple of treat or two in a 757 00:32:56,480 --> 00:32:58,720 Speaker 1: kid's lunchbox, as long as it is just that it's 758 00:32:58,720 --> 00:33:00,960 Speaker 1: a treat. It's not more times a day. It's not 759 00:33:01,000 --> 00:33:02,720 Speaker 1: a treat in the morning with the breakfast. It's not 760 00:33:02,720 --> 00:33:04,360 Speaker 1: a couple of treats in the lunch box, and more 761 00:33:04,400 --> 00:33:07,600 Speaker 1: treats after they get home than treats after dinner as well. 762 00:33:07,600 --> 00:33:09,440 Speaker 1: It's all about that balance and that the kids are 763 00:33:09,440 --> 00:33:11,640 Speaker 1: eating really well and they're having one or two small 764 00:33:11,640 --> 00:33:13,880 Speaker 1: treats a day. I absolutely don't see a problem with it. 765 00:33:14,000 --> 00:33:16,240 Speaker 1: But I do see a problem with daycares and schools 766 00:33:16,280 --> 00:33:19,400 Speaker 1: shaming families because we know when there's research to support 767 00:33:19,720 --> 00:33:22,000 Speaker 1: that that's not the way to actually help people to 768 00:33:22,120 --> 00:33:23,400 Speaker 1: change long term. 769 00:33:23,200 --> 00:33:25,160 Speaker 2: One hundred percent. And we should also say that a 770 00:33:25,200 --> 00:33:28,320 Speaker 2: home made treat so if you're baking banana bread, mini muffins, 771 00:33:28,320 --> 00:33:30,200 Speaker 2: a cookie, it's going to be a million times better 772 00:33:30,200 --> 00:33:33,000 Speaker 2: than any process one. So yeah, if you've got time 773 00:33:33,400 --> 00:33:35,360 Speaker 2: and can do that, I think it can be a 774 00:33:35,360 --> 00:33:38,520 Speaker 2: great option because it just just creates that balance, you know, 775 00:33:38,560 --> 00:33:40,600 Speaker 2: and they learn how to eat it in moderation rather 776 00:33:40,640 --> 00:33:43,160 Speaker 2: than having that focus of you know, and many of 777 00:33:43,160 --> 00:33:45,440 Speaker 2: our listeners will resonate with the fact that you never 778 00:33:45,480 --> 00:33:47,320 Speaker 2: had treats and then you're obsessed with food as you 779 00:33:47,360 --> 00:33:49,680 Speaker 2: get older. So I think it's a fine line and 780 00:33:49,680 --> 00:33:51,800 Speaker 2: what suits your family. But yeah, if you're in the 781 00:33:51,840 --> 00:33:54,080 Speaker 2: kitchen baking up with something with a chock drizzle. I 782 00:33:54,080 --> 00:33:55,840 Speaker 2: have absolutely no issue with it whatsoever. 783 00:33:56,840 --> 00:33:59,040 Speaker 1: Very true. All right, well, that brings us to the 784 00:33:59,160 --> 00:34:01,840 Speaker 1: end of our new longer format one episode a week 785 00:34:01,840 --> 00:34:04,040 Speaker 1: of Nutrition Couch, and we are thrilled to say that 786 00:34:04,080 --> 00:34:06,680 Speaker 1: we have launched our brand new protein powder called Nourish. 787 00:34:06,720 --> 00:34:09,160 Speaker 1: We have two formulations. We have a women's blend and 788 00:34:09,280 --> 00:34:12,360 Speaker 1: a pre and probotic blend as well that both blends 789 00:34:12,360 --> 00:34:16,040 Speaker 1: are available at designed Bydietitians dot Com and you can 790 00:34:16,040 --> 00:34:18,600 Speaker 1: send either SUSI or IDM if you've got any questions 791 00:34:18,640 --> 00:34:21,120 Speaker 1: about that. They're both gluten free, both low lactose, and 792 00:34:21,160 --> 00:34:23,759 Speaker 1: they both taste amazing. You can take our word for 793 00:34:23,840 --> 00:34:25,840 Speaker 1: it and really good to add to give some of 794 00:34:25,880 --> 00:34:28,960 Speaker 1: your recipes, such as your breakfast smoothies or your overnight oats, 795 00:34:29,000 --> 00:34:32,160 Speaker 1: that little protein boost to support you metabolically. So we 796 00:34:32,280 --> 00:34:34,960 Speaker 1: really love you guys, and thank you very much for 797 00:34:34,960 --> 00:34:37,319 Speaker 1: your support on the protein powder so far to date. 798 00:34:37,560 --> 00:34:39,920 Speaker 1: And we're very very excited to see where we're going 799 00:34:39,960 --> 00:34:41,319 Speaker 1: to go this year because Susan and I have some 800 00:34:41,440 --> 00:34:44,600 Speaker 1: exciting products planned in the making. 801 00:34:45,080 --> 00:34:47,680 Speaker 3: So thanks for listening, Thanks for listening, See you next week.