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