1
00:00:00,720 --> 00:00:03,040
Speaker 1: How much water do you drink each day? Do you

2
00:00:03,080 --> 00:00:06,080
Speaker 1: have two liters or the recommended six to eight glasses,

3
00:00:06,680 --> 00:00:09,120
Speaker 1: or do you try and drink as much as possible?

4
00:00:09,800 --> 00:00:12,920
Speaker 1: Or maybe you already know that you are drinking nowhere

5
00:00:12,920 --> 00:00:15,400
Speaker 1: near enough and feel that it is impacting your health

6
00:00:15,440 --> 00:00:18,320
Speaker 1: and maybe even your weight. On today's episode of The

7
00:00:18,400 --> 00:00:21,680
Speaker 1: Nutrition Couch, we chat all things water and health and

8
00:00:21,760 --> 00:00:24,000
Speaker 1: share how much you really should be drinking.

9
00:00:24,600 --> 00:00:25,480
Speaker 2: Hi, I'm Cusi.

10
00:00:25,320 --> 00:00:27,880
Speaker 1: Burrell and Emily and Wood and each week we bring

11
00:00:27,920 --> 00:00:30,400
Speaker 1: you The Nutrition Couch, the weekly podcast that keeps you

12
00:00:30,480 --> 00:00:32,040
Speaker 1: up to date on everything you need to know in

13
00:00:32,040 --> 00:00:35,000
Speaker 1: the world of nutrition as well as water. Today we

14
00:00:35,040 --> 00:00:38,720
Speaker 1: are going to delve into the world of intuitive eating and.

15
00:00:38,600 --> 00:00:40,720
Speaker 3: Give our honest thoughts on this growing movement.

16
00:00:41,200 --> 00:00:44,680
Speaker 1: We found a budget friendly Schnitzel option that we both love,

17
00:00:45,080 --> 00:00:48,199
Speaker 1: and our listener question is all about the evidence for

18
00:00:48,360 --> 00:00:51,239
Speaker 1: bone broth. So I'm going to hand over to you

19
00:00:51,240 --> 00:00:54,440
Speaker 1: straight away, Lam because this is a topic that, certainly

20
00:00:54,440 --> 00:00:59,560
Speaker 1: in my career as a dietitian, has grown exponentially and

21
00:00:59,600 --> 00:01:03,720
Speaker 1: it's the idea of a non diet intuitive eating approach,

22
00:01:03,760 --> 00:01:07,240
Speaker 1: and we see it reasonably frequently on mainstream media and

23
00:01:07,280 --> 00:01:09,039
Speaker 1: I guess one of the reasons that you and I

24
00:01:09,120 --> 00:01:12,920
Speaker 1: haven't previously spoken a lot about it is our real

25
00:01:13,160 --> 00:01:17,440
Speaker 1: interest is women and specifically weight And in saying that,

26
00:01:17,520 --> 00:01:20,680
Speaker 1: we have surveyed our listener pool on the Nutrition Couch

27
00:01:20,680 --> 00:01:22,840
Speaker 1: and we're pretty close to hitting five million downloads, so

28
00:01:22,880 --> 00:01:24,920
Speaker 1: this is not an insignificant number of people that we've

29
00:01:24,959 --> 00:01:27,959
Speaker 1: spoken to, and I think it came back at ninety

30
00:01:28,000 --> 00:01:30,959
Speaker 1: seven percent of our audience was interested in weight control.

31
00:01:31,160 --> 00:01:37,000
Speaker 1: So we practice clinically with women working on their fat

32
00:01:37,040 --> 00:01:39,640
Speaker 1: loss and weight control goals. It's not that we think

33
00:01:39,640 --> 00:01:42,319
Speaker 1: weight is everything, it's just our basically our area of expertise.

34
00:01:42,440 --> 00:01:44,399
Speaker 1: You know, we've always worked with people, whether it's in

35
00:01:44,440 --> 00:01:47,880
Speaker 1: sports nutrition or with women and overall health and well being,

36
00:01:47,880 --> 00:01:49,880
Speaker 1: and a big part of that for women is being

37
00:01:49,920 --> 00:01:53,040
Speaker 1: able to not only lose weight, but even just control weight,

38
00:01:53,080 --> 00:01:56,160
Speaker 1: particularly as we move through the different stages of the lifespan.

39
00:01:57,240 --> 00:01:59,760
Speaker 1: But for a number of reasons, there is an in

40
00:02:00,000 --> 00:02:03,040
Speaker 1: trust in a non diet approach, or some may call

41
00:02:03,120 --> 00:02:05,960
Speaker 1: intuitive eating approach, so we thought it was time to

42
00:02:06,000 --> 00:02:07,480
Speaker 1: maybe have a little bit of a chat about what

43
00:02:07,560 --> 00:02:12,640
Speaker 1: it is where it fits for us, And you know,

44
00:02:12,680 --> 00:02:16,079
Speaker 1: I guess maybe signs that information or it may be

45
00:02:16,200 --> 00:02:18,000
Speaker 1: for you or you'd like to hear more about it,

46
00:02:18,120 --> 00:02:20,600
Speaker 1: And I guess the pros and comes from our perspective.

47
00:02:20,680 --> 00:02:21,880
Speaker 3: Is that a fair introduction?

48
00:02:22,080 --> 00:02:22,280
Speaker 2: Yeah?

49
00:02:22,280 --> 00:02:24,359
Speaker 4: I think so, because I mean, like you said, we

50
00:02:24,360 --> 00:02:27,520
Speaker 4: were both dietysians who predominantly work with women for fat loss.

51
00:02:27,560 --> 00:02:28,240
Speaker 2: That's what we do.

52
00:02:28,639 --> 00:02:31,560
Speaker 4: And I think I've seen a lot of intuitive eating

53
00:02:31,639 --> 00:02:34,080
Speaker 4: online promoted in social media. A lot of my clients

54
00:02:34,120 --> 00:02:35,760
Speaker 4: ask me about or they might come to me and

55
00:02:35,760 --> 00:02:39,680
Speaker 4: they'll say, leanne, I really am interested in intuitive eating

56
00:02:39,720 --> 00:02:41,919
Speaker 4: and I'd like to lose ten kilos. So I think

57
00:02:41,960 --> 00:02:43,880
Speaker 4: it's we need to make it very clear from the

58
00:02:43,919 --> 00:02:47,000
Speaker 4: outset that intuitive eating is not a diet. It is

59
00:02:47,040 --> 00:02:49,920
Speaker 4: not supposed to be something that leads or that you

60
00:02:50,080 --> 00:02:53,680
Speaker 4: use in combination with losing weight. It may as almost

61
00:02:53,680 --> 00:02:56,880
Speaker 4: like a byproduct, promote some weight loss, but in my experience,

62
00:02:56,919 --> 00:02:59,799
Speaker 4: it doesn't. Really. It's more towards weight maintenance, or it's

63
00:02:59,800 --> 00:03:04,679
Speaker 4: a philosophy, so it's essentially a style of eating that

64
00:03:05,400 --> 00:03:08,440
Speaker 4: or a philosophy of eating that helps you to tune into.

65
00:03:08,280 --> 00:03:10,920
Speaker 2: Your body a little bit more. I love intuitive eating.

66
00:03:10,960 --> 00:03:14,120
Speaker 4: I think it's a beautifully powerful principle, but I find

67
00:03:14,160 --> 00:03:17,880
Speaker 4: it very difficult to use. If a client has all

68
00:03:17,919 --> 00:03:21,480
Speaker 4: needs to or wants to lose weight, you cannot intuitively

69
00:03:21,600 --> 00:03:24,880
Speaker 4: eat for a body that is ten, fifteen, twenty kilos

70
00:03:24,960 --> 00:03:29,880
Speaker 4: less because when you're intuitively listening to your body versus

71
00:03:29,919 --> 00:03:32,359
Speaker 4: trying to drop body fat, which you know you need

72
00:03:32,400 --> 00:03:36,240
Speaker 4: to strategically eat in a calorie deficit to do, those

73
00:03:36,280 --> 00:03:37,480
Speaker 4: two things don't marry up.

74
00:03:37,520 --> 00:03:38,720
Speaker 2: They don't really go hand in hand.

75
00:03:38,800 --> 00:03:40,680
Speaker 4: So what I tend to do, Susie is work with

76
00:03:40,720 --> 00:03:43,520
Speaker 4: my clients trying to develop that healthy relationship with food,

77
00:03:43,720 --> 00:03:46,880
Speaker 4: help them achieve the Fallost goals, and then afterwards transition

78
00:03:47,000 --> 00:03:48,760
Speaker 4: them more to an intuitive.

79
00:03:48,240 --> 00:03:48,960
Speaker 2: Style of eating.

80
00:03:49,240 --> 00:03:51,920
Speaker 4: Once they're a little bit more aware of their body,

81
00:03:52,000 --> 00:03:55,240
Speaker 4: their hunger cues, what their portions are like. Then even

82
00:03:55,280 --> 00:03:57,840
Speaker 4: just those feelings of fullness or you know, a lot

83
00:03:57,840 --> 00:04:00,560
Speaker 4: of people will eat past that feeling of being comfortable.

84
00:04:00,800 --> 00:04:02,840
Speaker 4: So really they're the types of things I work on.

85
00:04:02,880 --> 00:04:04,640
Speaker 4: So almost try to bring in a little bit of

86
00:04:04,680 --> 00:04:08,640
Speaker 4: intuitive eating, but after we've been working together for a

87
00:04:08,680 --> 00:04:10,640
Speaker 4: few months so that they're a little bit more aware

88
00:04:10,680 --> 00:04:14,640
Speaker 4: of those hunger fullness sensations, because that's essentially what intuitive

89
00:04:14,640 --> 00:04:18,120
Speaker 4: eating is it's letting your body recognize its own internal

90
00:04:18,200 --> 00:04:21,080
Speaker 4: cues of hunger and fullness. But the issue that I

91
00:04:21,200 --> 00:04:23,920
Speaker 4: have not that I have any issue with it, Susie like,

92
00:04:24,080 --> 00:04:27,159
Speaker 4: it's completely fine to do. But what I find is very,

93
00:04:27,240 --> 00:04:30,320
Speaker 4: very difficult for my clients to do is that if

94
00:04:30,360 --> 00:04:33,640
Speaker 4: there's someone who has a background of say yo yo darting,

95
00:04:33,920 --> 00:04:36,440
Speaker 4: or you know, they've been trying to lose and regain

96
00:04:36,520 --> 00:04:38,599
Speaker 4: the same sort of ten to twenty kilos for the

97
00:04:38,640 --> 00:04:42,040
Speaker 4: past decade or so, they're very out of touch with

98
00:04:42,200 --> 00:04:46,240
Speaker 4: their body's natural hunger fullness cues. So it's really difficult

99
00:04:46,240 --> 00:04:49,960
Speaker 4: to say to somebody who doesn't really ever feel hungry, well,

100
00:04:50,080 --> 00:04:52,400
Speaker 4: eat a meal, eat what your body feels like, and

101
00:04:52,440 --> 00:04:54,520
Speaker 4: then stop eating when you're full. Because I have a

102
00:04:54,560 --> 00:04:57,920
Speaker 4: lot of clients who just really never experience that hunger

103
00:04:58,000 --> 00:05:00,400
Speaker 4: or fullness throughout the day, or will just eat and

104
00:05:00,480 --> 00:05:03,679
Speaker 4: eat neat and they don't recognize that fullness cue until

105
00:05:03,720 --> 00:05:05,960
Speaker 4: they've almost had too much, and then they go, oh,

106
00:05:06,000 --> 00:05:08,760
Speaker 4: I'm really full, I should probably stop eating, whereas we

107
00:05:08,839 --> 00:05:10,800
Speaker 4: want them to take it kind of backwards a few

108
00:05:10,800 --> 00:05:13,320
Speaker 4: steps from there. So I do work a lot with

109
00:05:13,440 --> 00:05:17,080
Speaker 4: my clients on this, but I also sort of incorporated,

110
00:05:17,160 --> 00:05:20,360
Speaker 4: I guess as part of giving them some structure and

111
00:05:20,400 --> 00:05:23,680
Speaker 4: some guidelines around the portions that are right for their

112
00:05:23,680 --> 00:05:26,360
Speaker 4: body to begin with, Like I create very personalized recipes.

113
00:05:26,400 --> 00:05:27,839
Speaker 4: I say, I want you to eat this, it's in

114
00:05:27,880 --> 00:05:30,200
Speaker 4: the right portions for your body. So we almost do

115
00:05:30,279 --> 00:05:33,000
Speaker 4: the opposite of what intuitive eating is. Like I guess,

116
00:05:33,000 --> 00:05:36,040
Speaker 4: I give them structure and guidance around the porches. They

117
00:05:36,120 --> 00:05:39,160
Speaker 4: learn those portions, they relearn the hunger fullness cues. Like

118
00:05:39,200 --> 00:05:41,279
Speaker 4: they say to me, the dinner was really yummy. I

119
00:05:41,320 --> 00:05:44,039
Speaker 4: could definitely eat more. And I say, great, but do

120
00:05:44,080 --> 00:05:46,640
Speaker 4: you feel satisfied? And they say, yeah, actually I could

121
00:05:46,680 --> 00:05:49,080
Speaker 4: eat more. I'm like, I appreciate you could eat more,

122
00:05:49,120 --> 00:05:51,560
Speaker 4: but we don't necessarily need you to eat more, because

123
00:05:51,600 --> 00:05:53,640
Speaker 4: A the goal is fat loss, and B I want

124
00:05:53,680 --> 00:05:56,760
Speaker 4: you eating until you're kind of, you know, eighty percent satisfied,

125
00:05:56,839 --> 00:05:59,080
Speaker 4: not one hundred percent stuffed, because so many of us

126
00:05:59,120 --> 00:06:02,360
Speaker 4: are used to over eating, particularly a really.

127
00:06:02,200 --> 00:06:03,479
Speaker 2: Large dinner based meal.

128
00:06:03,720 --> 00:06:07,000
Speaker 4: We eat the bolkwag colories at nighttime, we eat until

129
00:06:07,000 --> 00:06:10,680
Speaker 4: we're over full. So it's an interesting I guess philosophy.

130
00:06:10,880 --> 00:06:13,359
Speaker 4: I know a lot of dietitians specialize in it, and

131
00:06:13,400 --> 00:06:16,159
Speaker 4: the basics is basically that it just helps promote a

132
00:06:16,160 --> 00:06:19,640
Speaker 4: better attitude towards food and really help you in time

133
00:06:19,920 --> 00:06:23,599
Speaker 4: appreciate your natural hunger and fullness. I guess mechanisms. So

134
00:06:24,120 --> 00:06:26,400
Speaker 4: I am a big fan of it, But I do

135
00:06:26,480 --> 00:06:29,080
Speaker 4: think you're kind of either a weight loss dietitian or

136
00:06:29,080 --> 00:06:32,000
Speaker 4: you're either an intuitive eating dietitian. I kind of like

137
00:06:32,040 --> 00:06:34,000
Speaker 4: to find that little bit of a gray area in between,

138
00:06:34,000 --> 00:06:35,880
Speaker 4: and I kind of use a little bit of both

139
00:06:35,920 --> 00:06:38,480
Speaker 4: styles and my own practice, which is a little bit cheeky,

140
00:06:38,520 --> 00:06:41,360
Speaker 4: I guess because people are pretty black and white, particularly

141
00:06:41,440 --> 00:06:43,640
Speaker 4: most dietitians. They are either weight loss or they're intuitor

142
00:06:43,680 --> 00:06:46,479
Speaker 4: beating focus, and I think we can kind of transition

143
00:06:46,640 --> 00:06:50,360
Speaker 4: between both without getting to I guess black and white

144
00:06:50,400 --> 00:06:51,080
Speaker 4: about it.

145
00:06:51,560 --> 00:06:52,080
Speaker 2: That's sort of.

146
00:06:52,040 --> 00:06:54,400
Speaker 4: How I'm feeling so far. Do you do you kind of,

147
00:06:54,600 --> 00:06:57,919
Speaker 4: you know, refer clients to intuitive eating practitioners. How do

148
00:06:57,920 --> 00:06:58,600
Speaker 4: you feel about it?

149
00:06:59,279 --> 00:07:00,599
Speaker 3: What's really tricky?

150
00:07:00,640 --> 00:07:03,800
Speaker 1: I think because one of the reasons that people will

151
00:07:03,839 --> 00:07:07,000
Speaker 1: come to see a dietitian, whether it's for sports nutrition

152
00:07:07,520 --> 00:07:14,120
Speaker 1: or energy hormone balance, fertility, weight loss, is because they

153
00:07:14,160 --> 00:07:18,800
Speaker 1: need guidance, and it's all nice and touch you feely

154
00:07:18,880 --> 00:07:20,680
Speaker 1: to talk about food, and you should be able to

155
00:07:20,680 --> 00:07:22,960
Speaker 1: eat whatever you like. But I guess it comes down

156
00:07:23,040 --> 00:07:27,720
Speaker 1: to a belief system around that where I think in

157
00:07:27,760 --> 00:07:32,080
Speaker 1: many cases we are able to eat so much and

158
00:07:32,160 --> 00:07:36,880
Speaker 1: so much food is freely available that without guidance, it

159
00:07:36,920 --> 00:07:40,560
Speaker 1: can be very difficult for people to know the baseline

160
00:07:40,600 --> 00:07:44,040
Speaker 1: of what is healthy eating or volumes and portions. And

161
00:07:44,200 --> 00:07:47,680
Speaker 1: I guess, specifically working with weight, a lot of people

162
00:07:47,720 --> 00:07:51,280
Speaker 1: who are struggling with weight control have underlying hormonal issues

163
00:07:51,320 --> 00:07:54,120
Speaker 1: which are driving that weight. So it might be into resistance,

164
00:07:54,120 --> 00:07:57,040
Speaker 1: it might be pcos, it might be thirough dysfunction, so

165
00:07:57,080 --> 00:08:01,200
Speaker 1: their natural physiology has been altered, and so they don't

166
00:08:01,200 --> 00:08:04,440
Speaker 1: have a good grasp about what they should have intuitively. So,

167
00:08:04,480 --> 00:08:07,240
Speaker 1: for example, with inst resistance, you will always crave more

168
00:08:07,280 --> 00:08:10,880
Speaker 1: sweet food because your natural hormones are not working as

169
00:08:10,880 --> 00:08:13,200
Speaker 1: they should be. So if I said to my clients,

170
00:08:13,240 --> 00:08:15,520
Speaker 1: what do you feel like eating, They'll say, I want

171
00:08:15,520 --> 00:08:18,080
Speaker 1: something sweet after lunch. So if I sit to them,

172
00:08:18,120 --> 00:08:20,680
Speaker 1: sure you can have something sweet after lunch, because intuitively

173
00:08:20,720 --> 00:08:22,360
Speaker 1: it's what you feel like, I would argue it's not

174
00:08:22,400 --> 00:08:26,560
Speaker 1: intuition it's hormones. So I think weight control, in particular

175
00:08:26,600 --> 00:08:30,960
Speaker 1: fat losses is very complicated, and for me, the principle

176
00:08:31,040 --> 00:08:34,840
Speaker 1: is idealistic and nice in theory, but it doesn't translate

177
00:08:34,880 --> 00:08:35,440
Speaker 1: to practice.

178
00:08:35,480 --> 00:08:35,640
Speaker 4: You know.

179
00:08:35,720 --> 00:08:38,000
Speaker 1: Keep in mind, ly and sixty percent of austrain adults

180
00:08:38,000 --> 00:08:40,840
Speaker 1: are overweight or obese. Now there is no doubt that

181
00:08:41,120 --> 00:08:43,920
Speaker 1: the majority of those people will benefit from a health perspective,

182
00:08:44,720 --> 00:08:47,800
Speaker 1: and often personally they want to lose weight and have

183
00:08:47,840 --> 00:08:54,040
Speaker 1: an interest and desire. And I struggle to understand how

184
00:08:54,679 --> 00:08:59,240
Speaker 1: that idea of the body naturally knows what it wants

185
00:08:59,280 --> 00:09:03,119
Speaker 1: and we should listen, and how that translates into that outcome.

186
00:09:03,320 --> 00:09:06,559
Speaker 1: So to me, it's a theoretical model, and particularly I

187
00:09:06,600 --> 00:09:09,880
Speaker 1: guess for people who perhaps have struggled with eating disorders,

188
00:09:09,920 --> 00:09:12,840
Speaker 1: disordered eating, perhaps it's a model there that gets people

189
00:09:12,880 --> 00:09:16,280
Speaker 1: back into a healthy relationship with food. And certainly, as

190
00:09:16,320 --> 00:09:19,880
Speaker 1: you've described, there's people who work in that area. But

191
00:09:20,080 --> 00:09:24,040
Speaker 1: I know that most of my clients are interested and

192
00:09:24,200 --> 00:09:28,040
Speaker 1: desperate for structure and to be told how to eat

193
00:09:28,080 --> 00:09:30,000
Speaker 1: to achieve the goals they have for their health and

194
00:09:30,040 --> 00:09:33,800
Speaker 1: their body. And I don't necessarily use a whole lot

195
00:09:33,800 --> 00:09:36,199
Speaker 1: of intuitive eating. Oh, sure, will ask clients what they

196
00:09:36,280 --> 00:09:38,839
Speaker 1: enjoy eating, how they can achieve a balance between more

197
00:09:38,840 --> 00:09:42,680
Speaker 1: indulgent foods. But you know, intuitive to what what is

198
00:09:42,720 --> 00:09:44,959
Speaker 1: that based on what you've been programmed to have or

199
00:09:44,960 --> 00:09:48,000
Speaker 1: what you have told is more desirable food. I really

200
00:09:48,080 --> 00:09:51,800
Speaker 1: struggle in reality to understand how it translates into outcome.

201
00:09:51,840 --> 00:09:55,120
Speaker 1: And you know, certainly clients i've may have had that

202
00:09:55,240 --> 00:09:57,160
Speaker 1: kind of appointment, but it certainly hasn't given them the

203
00:09:57,200 --> 00:09:58,480
Speaker 1: structure they need long term.

204
00:09:58,559 --> 00:10:00,680
Speaker 3: So I think it's just different strokes.

205
00:10:01,200 --> 00:10:01,400
Speaker 2: You know.

206
00:10:01,480 --> 00:10:04,280
Speaker 1: It's like medically, some people respond well to meditation, some

207
00:10:04,320 --> 00:10:07,760
Speaker 1: people prefer surgery. It's just different things. But certainly the

208
00:10:07,800 --> 00:10:10,480
Speaker 1: way that I work in weight management is much more

209
00:10:10,640 --> 00:10:14,360
Speaker 1: structured and about starting with the person and building a

210
00:10:14,400 --> 00:10:16,960
Speaker 1: regime for them, rather than having this idealistic view that

211
00:10:16,960 --> 00:10:18,840
Speaker 1: people should be able to have what they like and

212
00:10:19,440 --> 00:10:21,880
Speaker 1: body is health at any size. And there's some of

213
00:10:21,920 --> 00:10:23,920
Speaker 1: those things I think are pretty complicated, and I don't

214
00:10:23,960 --> 00:10:25,920
Speaker 1: necessarily agree with them, and.

215
00:10:25,920 --> 00:10:27,480
Speaker 4: I think, I guess just THINKI ab out listeners a

216
00:10:27,480 --> 00:10:29,640
Speaker 4: little bit more of a background on what intuitive eating

217
00:10:29,760 --> 00:10:32,280
Speaker 4: is because I agree with you, like you said, it's

218
00:10:32,520 --> 00:10:35,640
Speaker 4: what you prefer and what your lifestyle needs, and you know,

219
00:10:35,720 --> 00:10:38,120
Speaker 4: even what your background where you've come from, because, like

220
00:10:38,160 --> 00:10:40,360
Speaker 4: you said, if you're someone who's had a really long

221
00:10:40,440 --> 00:10:43,840
Speaker 4: history with dieting, eating disorders, disordered eating, this could be

222
00:10:44,000 --> 00:10:46,040
Speaker 4: absolutely the thing that you need in your life that

223
00:10:46,120 --> 00:10:48,480
Speaker 4: helps bring you peace, that helps you achieve a better

224
00:10:48,520 --> 00:10:49,600
Speaker 4: relationship with food.

225
00:10:49,840 --> 00:10:51,240
Speaker 2: So it's no right or wrong.

226
00:10:51,280 --> 00:10:53,120
Speaker 4: It's not like you have to do one thing or another,

227
00:10:53,160 --> 00:10:55,400
Speaker 4: but it just might be this is the thing that

228
00:10:55,440 --> 00:10:57,680
Speaker 4: you've been looking for. So let me tell our listeners

229
00:10:57,720 --> 00:10:59,680
Speaker 4: a little bit more about it. And it's absolutely up

230
00:10:59,720 --> 00:11:02,000
Speaker 4: to you to decide if this is something that you

231
00:11:02,080 --> 00:11:04,520
Speaker 4: feel like would work really well for you, and then

232
00:11:04,559 --> 00:11:08,200
Speaker 4: if so, really establishing a practitioner who is you know,

233
00:11:08,280 --> 00:11:11,800
Speaker 4: really highly skilled and trained in this area, because like

234
00:11:11,840 --> 00:11:14,280
Speaker 4: Susie and I said, we are predominantly weight management. It

235
00:11:14,320 --> 00:11:16,160
Speaker 4: is not something that if a client came to mean

236
00:11:16,200 --> 00:11:18,640
Speaker 4: is that I want to eat intuitively, I would refer

237
00:11:18,679 --> 00:11:21,400
Speaker 4: them on to another type of dietiian. Whereas I guess

238
00:11:21,440 --> 00:11:23,600
Speaker 4: when I said earlier on that I use some elements

239
00:11:23,600 --> 00:11:25,959
Speaker 4: of intuitive eating, Really what I mean is I think

240
00:11:26,160 --> 00:11:28,280
Speaker 4: I use a lot of elements of you know, mindful

241
00:11:28,360 --> 00:11:30,720
Speaker 4: eating in getting in tune with your body, but not

242
00:11:30,760 --> 00:11:33,559
Speaker 4: the entire concept of intuitive eating. I really don't believe

243
00:11:33,559 --> 00:11:36,560
Speaker 4: that intuitive eating and weight loss can go together. I

244
00:11:36,640 --> 00:11:39,760
Speaker 4: do believe that they're sort of different concepts, and they're

245
00:11:39,800 --> 00:11:42,880
Speaker 4: different things that will suit different people as well. So

246
00:11:42,960 --> 00:11:47,000
Speaker 4: the term intuitive eating was coined back in nineteen ninety five,

247
00:11:47,080 --> 00:11:50,240
Speaker 4: and it wass a book written by Evelyn Trimball and

248
00:11:50,400 --> 00:11:53,959
Speaker 4: Elease Reefs, And what they did is they essentially coined

249
00:11:54,080 --> 00:11:58,120
Speaker 4: ten key principles of intuitive eating. So the first principle

250
00:11:58,320 --> 00:12:02,120
Speaker 4: was to reject the diet mentality, and intuitive eating is

251
00:12:02,320 --> 00:12:04,960
Speaker 4: definitely very anti diet focus, and I would argue that

252
00:12:05,000 --> 00:12:07,560
Speaker 4: any dietitian is anti diet focused anyway. I don't know

253
00:12:07,600 --> 00:12:10,959
Speaker 4: any dietitians that are pro strict restrictive diet, so I

254
00:12:11,000 --> 00:12:14,200
Speaker 4: think that we're all anti diet mentality. But I guess

255
00:12:14,520 --> 00:12:16,920
Speaker 4: that line becomes a little bit blurred when you're putting

256
00:12:16,960 --> 00:12:19,440
Speaker 4: in a little bit of structure and regimes into a

257
00:12:19,480 --> 00:12:22,120
Speaker 4: client's diet with you know, portions and that sort of thing,

258
00:12:22,360 --> 00:12:25,440
Speaker 4: versus being able to eat freely any foods and any

259
00:12:25,440 --> 00:12:27,920
Speaker 4: portions that you want. So the first principle is rejecting

260
00:12:27,920 --> 00:12:31,400
Speaker 4: the diet mentality. The second principle is honoring your hunger

261
00:12:31,920 --> 00:12:34,400
Speaker 4: and feeding your body when you get those hunger cues.

262
00:12:34,720 --> 00:12:37,800
Speaker 4: The third principle is to make peace with food, which

263
00:12:37,920 --> 00:12:40,280
Speaker 4: you know would be a really powerful principle, particularly if

264
00:12:40,320 --> 00:12:42,840
Speaker 4: you have a poor relationship with food or you've struggled

265
00:12:42,880 --> 00:12:45,560
Speaker 4: for many years with an eating disorder or disordered eating.

266
00:12:46,040 --> 00:12:49,480
Speaker 4: The fourth principle is to challenge the food police, so essentially,

267
00:12:49,559 --> 00:12:52,199
Speaker 4: what they're saying is that no food is good or bad,

268
00:12:52,520 --> 00:12:56,000
Speaker 4: and challenge those thoughts that tell you otherwise. Number five

269
00:12:56,360 --> 00:12:59,480
Speaker 4: is to respect your fullness and listen for those signals

270
00:12:59,480 --> 00:13:02,600
Speaker 4: that you begun to feel full. Number six is discover

271
00:13:02,760 --> 00:13:06,640
Speaker 4: the satisfaction factor, so making sure that your eating experiences

272
00:13:06,720 --> 00:13:09,280
Speaker 4: is enjoyable and the foods that you're eating are tasty

273
00:13:09,320 --> 00:13:10,960
Speaker 4: and that they feel good to you and it's a

274
00:13:10,960 --> 00:13:14,440
Speaker 4: pleasurable experience when you are eating. Number seven is to

275
00:13:14,559 --> 00:13:18,200
Speaker 4: honor your feelings without using food. So really emotional eating

276
00:13:18,280 --> 00:13:21,280
Speaker 4: is a strategy for coping with feelings, but finding ways

277
00:13:21,280 --> 00:13:25,000
Speaker 4: that unrelated to food to deal with your feelings. Number

278
00:13:25,040 --> 00:13:28,080
Speaker 4: eight is respecting your body. You know, not criticizing it,

279
00:13:28,160 --> 00:13:31,000
Speaker 4: but respecting it. For everything that it can do, realizing

280
00:13:31,040 --> 00:13:33,640
Speaker 4: that it's beautiful, it's capable, it's able to do.

281
00:13:33,559 --> 00:13:34,560
Speaker 2: Everything you need it to do.

282
00:13:35,240 --> 00:13:38,280
Speaker 4: Principal number nine is around exercise, so finding ways to

283
00:13:38,360 --> 00:13:41,240
Speaker 4: move your body that you enjoy. And Principal number ten

284
00:13:41,400 --> 00:13:43,960
Speaker 4: is to honor your health with gentle nutrition. So the

285
00:13:43,960 --> 00:13:46,000
Speaker 4: food that you eat should taste good and it should

286
00:13:46,000 --> 00:13:49,080
Speaker 4: make you feel good as well. So ten, I guess

287
00:13:49,160 --> 00:13:52,280
Speaker 4: structured principles when it comes to intuitive eating.

288
00:13:52,320 --> 00:13:54,960
Speaker 2: So it's definitely not a diet. It's a I guess

289
00:13:55,280 --> 00:13:55,920
Speaker 2: what would you call it?

290
00:13:55,960 --> 00:13:58,880
Speaker 4: A philosophy of eating that can be incredibly helpful and

291
00:13:58,960 --> 00:14:00,320
Speaker 4: incredibly powerful for.

292
00:14:00,800 --> 00:14:01,560
Speaker 2: A lot of clients.

293
00:14:01,559 --> 00:14:03,640
Speaker 4: And I would argue that a lot of dietitians take

294
00:14:03,760 --> 00:14:06,560
Speaker 4: elements of intuitive eating. I certainly do, and I know

295
00:14:06,600 --> 00:14:08,439
Speaker 4: you do as well as Susie, to utilize in your

296
00:14:08,440 --> 00:14:11,280
Speaker 4: own practice. But if you ask someone who strongly would

297
00:14:11,480 --> 00:14:15,080
Speaker 4: like to investigate more what intuitive eating is, how it

298
00:14:15,160 --> 00:14:18,240
Speaker 4: might help you, how it might improve your relationship with food,

299
00:14:18,320 --> 00:14:20,960
Speaker 4: or help you get off the yo yo dieting bandwagging,

300
00:14:21,080 --> 00:14:24,440
Speaker 4: or you know, stop feeling guilty about food. Perhaps it's

301
00:14:24,520 --> 00:14:26,800
Speaker 4: time that you sort out a practitioner who sort of

302
00:14:26,880 --> 00:14:30,440
Speaker 4: specializes in intuitive eating, and I do actually have a

303
00:14:30,520 --> 00:14:34,480
Speaker 4: wonderful dietitian Susu who's a registered eating disort, a dietitian

304
00:14:34,520 --> 00:14:37,240
Speaker 4: who I interviewed on my own podcast, the leanne Ward

305
00:14:37,280 --> 00:14:40,760
Speaker 4: Nutrition Podcast. Her name is Abby, and the episode is

306
00:14:40,760 --> 00:14:43,360
Speaker 4: a recent one. It's titled making Friends with Food. So

307
00:14:43,400 --> 00:14:45,920
Speaker 4: Abby and I really talk all about intuitive eating, what

308
00:14:45,960 --> 00:14:47,040
Speaker 4: it is and how.

309
00:14:46,920 --> 00:14:48,400
Speaker 2: It might be helpful for some people.

310
00:14:48,760 --> 00:14:51,120
Speaker 4: So if that is something that I listen is interested in,

311
00:14:51,160 --> 00:14:53,440
Speaker 4: they can go and check out that episode with Abby

312
00:14:53,480 --> 00:14:55,560
Speaker 4: on the Lean Wood Nutrition Podcast.

313
00:14:55,880 --> 00:14:58,120
Speaker 1: True, but when you go through that list, they're things

314
00:14:58,120 --> 00:15:01,000
Speaker 1: that we talk about all the time. Listen to your

315
00:15:01,040 --> 00:15:04,000
Speaker 1: body with fullness, get back in touch with hunger, you know.

316
00:15:04,160 --> 00:15:06,120
Speaker 1: So I find it a little bit wishy wash he

317
00:15:06,240 --> 00:15:08,160
Speaker 1: because we talk about all of those things too. I

318
00:15:08,200 --> 00:15:11,480
Speaker 1: think it comes in some cases from a belief that

319
00:15:11,560 --> 00:15:16,120
Speaker 1: anyone who is involved in specific diet prescription is imposing

320
00:15:16,160 --> 00:15:19,240
Speaker 1: restrictive beliefs. And that is not the case, because I

321
00:15:19,280 --> 00:15:21,400
Speaker 1: would say seven out of eight of those principles that

322
00:15:21,440 --> 00:15:24,560
Speaker 1: you read out we do anyway because we're good clinicians

323
00:15:24,600 --> 00:15:26,960
Speaker 1: who work with patients or people for a really long time.

324
00:15:27,080 --> 00:15:30,120
Speaker 1: So I think For me, it just reiterates it's a

325
00:15:30,160 --> 00:15:34,240
Speaker 1: theoretical concept and a good dietitian as you know, not

326
00:15:34,280 --> 00:15:36,520
Speaker 1: to blow our own horm but you know, people who

327
00:15:36,600 --> 00:15:39,000
Speaker 1: are very good clinicians will do a lot of those naturally,

328
00:15:39,080 --> 00:15:41,600
Speaker 1: because we want our clients to develop a good relationship

329
00:15:41,600 --> 00:15:42,600
Speaker 1: with food, of course we do.

330
00:15:43,280 --> 00:15:43,400
Speaker 2: So.

331
00:15:43,920 --> 00:15:44,920
Speaker 3: Yeah, I think it's interesting.

332
00:15:44,960 --> 00:15:46,600
Speaker 1: So I have a listened to that that Leanne has

333
00:15:46,640 --> 00:15:49,040
Speaker 1: on them more nutrition because you can sort of get

334
00:15:49,040 --> 00:15:50,480
Speaker 1: some more information. And I think a lot of our

335
00:15:50,520 --> 00:15:53,239
Speaker 1: listeners who have had a history with dieting but also

336
00:15:53,800 --> 00:15:56,040
Speaker 1: trying to achieve the goal of weight control or fat

337
00:15:56,080 --> 00:16:02,600
Speaker 1: loss will find the balance quite interesting. Lightly onto water now,

338
00:16:02,880 --> 00:16:06,400
Speaker 1: I think there is a commonly held belief that if

339
00:16:06,400 --> 00:16:09,800
Speaker 1: you don't drink enough water it will negatively impact your

340
00:16:09,960 --> 00:16:13,640
Speaker 1: weight control efforts or actually do damage to your body.

341
00:16:13,720 --> 00:16:17,120
Speaker 1: Because when I'm sort of talking to a client assessing

342
00:16:17,120 --> 00:16:20,520
Speaker 1: a diet, they will very quickly also go into great

343
00:16:20,520 --> 00:16:23,200
Speaker 1: detail about their water consumption, and they'll always say, I

344
00:16:23,200 --> 00:16:24,200
Speaker 1: don't drink enough water.

345
00:16:24,320 --> 00:16:25,280
Speaker 3: I don't drink enough water.

346
00:16:25,520 --> 00:16:27,240
Speaker 1: So I thought, I don't think we've actually discussed this

347
00:16:27,280 --> 00:16:28,640
Speaker 1: on the pody either, and I just wanted to go

348
00:16:28,640 --> 00:16:32,120
Speaker 1: into the science of fluid in our diets and what

349
00:16:32,240 --> 00:16:34,080
Speaker 1: it does do, but also what it doesn't do, because

350
00:16:34,080 --> 00:16:36,200
Speaker 1: I think there's a bit of misbelly for having more

351
00:16:36,200 --> 00:16:39,000
Speaker 1: water can actually achieve. So the human body is seventy

352
00:16:39,040 --> 00:16:41,640
Speaker 1: percent water. All of our cells are made up on it.

353
00:16:41,640 --> 00:16:42,960
Speaker 1: That's why when you've been out and had a few

354
00:16:43,040 --> 00:16:46,160
Speaker 1: drinks you look a bit puffy and dehydrated because you

355
00:16:46,480 --> 00:16:49,600
Speaker 1: will have lost some of that fluid. So hence the

356
00:16:49,640 --> 00:16:53,320
Speaker 1: recommendation to drink a certain amount each day. Now, like

357
00:16:53,400 --> 00:16:57,440
Speaker 1: all recommendations, the range of fluid people need is very,

358
00:16:57,520 --> 00:16:59,960
Speaker 1: very different. As you can imagine, a six foot five

359
00:17:00,160 --> 00:17:02,240
Speaker 1: athlete who trains to hours a day in a hot

360
00:17:02,280 --> 00:17:04,320
Speaker 1: climate is going to need a lot more than a

361
00:17:04,320 --> 00:17:06,480
Speaker 1: five foot nothing female in winter in Sydney. You know,

362
00:17:06,520 --> 00:17:09,480
Speaker 1: it's really dependent on physiology. But as a rough rule

363
00:17:09,480 --> 00:17:11,880
Speaker 1: of thumb, the recommendation is to have between thirty five

364
00:17:11,880 --> 00:17:15,600
Speaker 1: and forty five mili leaders of fluid every kilo of

365
00:17:15,680 --> 00:17:17,880
Speaker 1: body weight. So if we put that just quickly into

366
00:17:17,920 --> 00:17:20,800
Speaker 1: the calculator, that can range anywhere from you know, if

367
00:17:20,840 --> 00:17:24,320
Speaker 1: you're a small female who's weighing sixty kilos, you know

368
00:17:24,400 --> 00:17:27,440
Speaker 1: a couple of liters but that isn't just water. Remember

369
00:17:27,480 --> 00:17:29,440
Speaker 1: that you get fluid from the food that you consume

370
00:17:29,480 --> 00:17:31,919
Speaker 1: as well, you get fluid from if you have a

371
00:17:31,920 --> 00:17:34,399
Speaker 1: cup of tea, lots of different liquids. So it's a

372
00:17:34,520 --> 00:17:38,239
Speaker 1: very very rough guide, and that's where the recommendations for

373
00:17:38,280 --> 00:17:40,280
Speaker 1: sort of a lider and a half two lids for

374
00:17:40,359 --> 00:17:44,720
Speaker 1: the average person come from. But the first myth I

375
00:17:44,760 --> 00:17:47,119
Speaker 1: want to dispel is that if you don't reach two

376
00:17:47,200 --> 00:17:49,080
Speaker 1: liters of fluid a day, it's not going to impact

377
00:17:49,080 --> 00:17:54,560
Speaker 1: your weight. So weight is dependent on calorie intake, energy metabolism,

378
00:17:54,960 --> 00:17:56,920
Speaker 1: But having more water doesn't help fat loss.

379
00:17:56,920 --> 00:17:57,880
Speaker 3: That is a complete myth.

380
00:17:58,720 --> 00:18:01,240
Speaker 1: What we do know is if you drink icy cold water,

381
00:18:01,640 --> 00:18:04,399
Speaker 1: you burn a few extra calories after consuming it as

382
00:18:04,440 --> 00:18:07,560
Speaker 1: the body works hard to increase body temperature with that

383
00:18:07,640 --> 00:18:08,280
Speaker 1: cold fluid.

384
00:18:08,280 --> 00:18:10,679
Speaker 3: But it's minimal overall. So what it.

385
00:18:10,600 --> 00:18:13,879
Speaker 1: Does do if you're dehydrated, it tends to impact your

386
00:18:13,920 --> 00:18:16,480
Speaker 1: digestive system. And sometimes if people come and they're not

387
00:18:16,520 --> 00:18:18,800
Speaker 1: going to the bathroom as regularly and they may not

388
00:18:18,840 --> 00:18:21,040
Speaker 1: be having enough fluid, because you need fluid to move

389
00:18:21,080 --> 00:18:23,719
Speaker 1: waste through the digestive system efficiently, so that's what it

390
00:18:23,800 --> 00:18:26,399
Speaker 1: may do. So you may feel more bloated, more heavy

391
00:18:26,400 --> 00:18:29,400
Speaker 1: in the gut if you haven't had enough fluid, and

392
00:18:29,480 --> 00:18:31,760
Speaker 1: hence the link to weight, but it certainly is not

393
00:18:31,880 --> 00:18:35,359
Speaker 1: directly linked to fat loss, and it's just basically in theory,

394
00:18:35,400 --> 00:18:37,440
Speaker 1: will make you feel better. So there's studies to show

395
00:18:37,480 --> 00:18:41,040
Speaker 1: that if you're optimally hydrated, you can be more alert,

396
00:18:41,440 --> 00:18:45,159
Speaker 1: you can recover quickly after exercise, your skin will look better,

397
00:18:45,640 --> 00:18:48,119
Speaker 1: it won't be as dry. So it's more of that

398
00:18:48,240 --> 00:18:52,959
Speaker 1: physiological practical outcome that comes from drinking enough fluid. But

399
00:18:53,119 --> 00:18:55,439
Speaker 1: for all the people out there who don't like water,

400
00:18:56,119 --> 00:18:59,280
Speaker 1: you do get fluid from, as we've said, high water

401
00:18:59,359 --> 00:19:02,199
Speaker 1: content fruit vegetables, so seeing things like soup at the

402
00:19:02,200 --> 00:19:04,359
Speaker 1: moment can be a really good way to keep hydrated.

403
00:19:04,840 --> 00:19:07,080
Speaker 1: Even cup of tea. You know, you get a reasonably

404
00:19:07,200 --> 00:19:10,399
Speaker 1: the net fluid from a cup of tea outweighs the

405
00:19:10,440 --> 00:19:12,560
Speaker 1: negatives of not having it, so it certainly doesn't have

406
00:19:12,640 --> 00:19:15,399
Speaker 1: to be plain water. There are always a lot of

407
00:19:15,480 --> 00:19:19,800
Speaker 1: questions around sparkling water and soda water, and whilst you

408
00:19:19,840 --> 00:19:22,720
Speaker 1: get a very very small amount of mineral salts from

409
00:19:22,840 --> 00:19:25,879
Speaker 1: soda water, there's really no negatives to it unless you

410
00:19:25,960 --> 00:19:29,040
Speaker 1: bloat if you prefer it sparkling, if you prefer it

411
00:19:29,160 --> 00:19:31,320
Speaker 1: soda water, I don't have any problems with that. If

412
00:19:31,359 --> 00:19:33,400
Speaker 1: you don't like plain water, I'd say, I don't mind

413
00:19:33,480 --> 00:19:36,440
Speaker 1: the tea, as I said instead. Another question I had

414
00:19:36,440 --> 00:19:38,640
Speaker 1: recently was a client asked me if they could put

415
00:19:38,720 --> 00:19:42,199
Speaker 1: diet right cordial into their water, and it took me

416
00:19:42,280 --> 00:19:44,720
Speaker 1: back to the eighties, where we drink cordial all the time.

417
00:19:45,400 --> 00:19:48,040
Speaker 1: I don't ever hardly see it now now. The reason

418
00:19:48,080 --> 00:19:50,000
Speaker 1: I said no to my client in that instance was

419
00:19:50,000 --> 00:19:53,080
Speaker 1: that it is artificially sweetened, and we do if we're

420
00:19:53,080 --> 00:19:55,640
Speaker 1: adding flavor to water, do you encourage people to add

421
00:19:55,640 --> 00:19:58,400
Speaker 1: a natural source of sweetness? So for example that often

422
00:19:58,440 --> 00:20:00,760
Speaker 1: clients will ask me about the Mount frank On sparkling,

423
00:20:01,320 --> 00:20:03,160
Speaker 1: and I again don't have an issue with that because

424
00:20:03,160 --> 00:20:05,359
Speaker 1: they're low sugar, they don't have actual sugars added, and

425
00:20:05,400 --> 00:20:08,920
Speaker 1: there's a growing range of those beverages that have sort

426
00:20:08,920 --> 00:20:11,520
Speaker 1: of a non sugar additive to it. And again, if

427
00:20:11,520 --> 00:20:13,040
Speaker 1: that means you're going to drink fluid, I don't have

428
00:20:13,080 --> 00:20:16,400
Speaker 1: a problem with that. And I usually say leam because

429
00:20:16,480 --> 00:20:18,560
Speaker 1: all the ladies know who are in their forties who

430
00:20:18,560 --> 00:20:21,240
Speaker 1: have had a natural childbirth. One of the issues is

431
00:20:21,240 --> 00:20:23,000
Speaker 1: if you drink a lot of fluid, you spend a

432
00:20:23,000 --> 00:20:25,520
Speaker 1: lot of time in the bathroom, and that's not always

433
00:20:25,560 --> 00:20:28,320
Speaker 1: practical for busy women. So I usually say, rather than

434
00:20:28,359 --> 00:20:31,160
Speaker 1: just spending all day peeing, sometimes you better to time

435
00:20:31,200 --> 00:20:32,959
Speaker 1: it and perhaps try and get through a five six

436
00:20:33,040 --> 00:20:36,000
Speaker 1: hundred meal bottle through the morning, closer to lunch, throughout

437
00:20:36,040 --> 00:20:38,520
Speaker 1: the late afternoon, so you can time it so you're

438
00:20:38,520 --> 00:20:40,359
Speaker 1: not going to the toilet all night. And that's relevant

439
00:20:40,560 --> 00:20:42,840
Speaker 1: with beverages like tea, which is a diuretic. Of course,

440
00:20:42,840 --> 00:20:44,240
Speaker 1: if you have it in the evening, you probably find

441
00:20:44,240 --> 00:20:47,199
Speaker 1: yourself up three or four times each night. The other

442
00:20:47,280 --> 00:20:50,000
Speaker 1: recommendation I give to clients, particularly in the warm weather,

443
00:20:50,320 --> 00:20:52,400
Speaker 1: it's for every hour of high intensity exercise, I would

444
00:20:52,440 --> 00:20:54,600
Speaker 1: encourage you to have at least another five hundred meals

445
00:20:54,800 --> 00:20:57,680
Speaker 1: of fluidsh and water is preferable. But if you again

446
00:20:57,880 --> 00:21:01,040
Speaker 1: we're having a no added sugar sports stream core adding

447
00:21:01,119 --> 00:21:03,760
Speaker 1: hydroult to water because that encourage you to have some again,

448
00:21:03,800 --> 00:21:06,600
Speaker 1: I probably wouldn't have an issue with that. But the

449
00:21:06,680 --> 00:21:08,240
Speaker 1: main reason I wanted to talk about it was I

450
00:21:08,240 --> 00:21:10,199
Speaker 1: think there's a really commonly health belief that if you

451
00:21:10,240 --> 00:21:13,080
Speaker 1: drink more water it's better for weight and I'm really sorry,

452
00:21:13,119 --> 00:21:16,920
Speaker 1: but it's not that link. And you can also drink

453
00:21:16,960 --> 00:21:17,919
Speaker 1: too much leanne can't you.

454
00:21:18,040 --> 00:21:18,240
Speaker 2: Yeah.

455
00:21:18,240 --> 00:21:20,600
Speaker 4: Absolutely, It's very dangerous having too much water because it

456
00:21:20,600 --> 00:21:23,080
Speaker 4: floods the cells and drops the electrolyte content, which is

457
00:21:23,119 --> 00:21:24,879
Speaker 4: not good. So you don't want to overdo it. Like

458
00:21:24,920 --> 00:21:26,720
Speaker 4: anything in life, too much of anything is not a

459
00:21:26,760 --> 00:21:29,040
Speaker 4: good thing. But like you, I get many questions on

460
00:21:29,119 --> 00:21:31,440
Speaker 4: water where I will say it is helpful for weight

461
00:21:31,480 --> 00:21:34,040
Speaker 4: loss a lot of times, and I've seen this a

462
00:21:34,080 --> 00:21:36,320
Speaker 4: lot of times online where people go, oh, you're not hungry,

463
00:21:36,359 --> 00:21:38,199
Speaker 4: have a drink, And it's very much promoted in the

464
00:21:38,280 --> 00:21:41,280
Speaker 4: kind of you know, disordered eating community. Like obviously on

465
00:21:41,440 --> 00:21:44,000
Speaker 4: your hunger if you are hungry, eat some food, but

466
00:21:44,080 --> 00:21:46,600
Speaker 4: a lot of times if you're not probably hydrated, it

467
00:21:46,640 --> 00:21:49,040
Speaker 4: can lead to you kind of over eating more food

468
00:21:49,040 --> 00:21:51,240
Speaker 4: as well. So I like to encourage my clients to have,

469
00:21:51,280 --> 00:21:53,000
Speaker 4: you know, a big glass of water with their meal,

470
00:21:53,359 --> 00:21:55,760
Speaker 4: just to ensure that they are probably hydrated as well.

471
00:21:55,880 --> 00:21:58,200
Speaker 4: And particularly because I give my clients quite high fiber

472
00:21:58,240 --> 00:22:00,840
Speaker 4: diets as well, and too much fiber with enough water

473
00:22:00,960 --> 00:22:04,080
Speaker 4: or fluid will not do you any favors. So water,

474
00:22:04,480 --> 00:22:07,760
Speaker 4: like most of our guidelines or recommendations, is actually based

475
00:22:07,800 --> 00:22:10,360
Speaker 4: on like the average person, So you know, I think

476
00:22:10,400 --> 00:22:12,640
Speaker 4: the guidelines are based on an average person being around

477
00:22:12,720 --> 00:22:15,920
Speaker 4: seventy to eighty kilers. So if you're outside of those averages,

478
00:22:15,960 --> 00:22:18,119
Speaker 4: if you're in a smaller body, you're in a larger body,

479
00:22:18,320 --> 00:22:20,600
Speaker 4: you will need more than the average guideline, which is

480
00:22:20,600 --> 00:22:22,960
Speaker 4: about eight cups a day, or what most people say

481
00:22:23,040 --> 00:22:24,679
Speaker 4: is about two liters a day. So if you're a

482
00:22:24,720 --> 00:22:26,879
Speaker 4: quite small body, you might need less than that. If

483
00:22:26,920 --> 00:22:29,520
Speaker 4: you're quite a large body, you might need more. Obviously,

484
00:22:29,520 --> 00:22:32,280
Speaker 4: people need more in summer because it's hot, we sweat more,

485
00:22:32,440 --> 00:22:34,679
Speaker 4: particularly if you're in a very active job. Like one

486
00:22:34,720 --> 00:22:37,040
Speaker 4: of my friends is a roufah, particularly in summer. He's

487
00:22:37,080 --> 00:22:39,400
Speaker 4: out on the hot sun for many hours each day.

488
00:22:39,760 --> 00:22:42,360
Speaker 4: He takes electrolytes with him and I think about four

489
00:22:42,400 --> 00:22:44,439
Speaker 4: liters of water with him a day and just sweats,

490
00:22:44,440 --> 00:22:46,920
Speaker 4: like he changes his shirt tools three times. So if

491
00:22:46,920 --> 00:22:49,639
Speaker 4: you're a big sweater, if it's hot, if it's humid,

492
00:22:49,680 --> 00:22:52,240
Speaker 4: you're gonna need more water. If it's winter, you're not

493
00:22:52,280 --> 00:22:54,920
Speaker 4: doing a lot of activity, you know you're not sweating much,

494
00:22:54,960 --> 00:22:57,720
Speaker 4: you probably need less water. And like Susie said, it's

495
00:22:57,760 --> 00:22:59,679
Speaker 4: all fluid that counts. So again, I don't have a

496
00:22:59,680 --> 00:23:01,840
Speaker 4: problem with my clients having a couple of cups of

497
00:23:01,880 --> 00:23:05,080
Speaker 4: herbal tea. Coffee counts as well. You know, there's still

498
00:23:05,160 --> 00:23:07,160
Speaker 4: hydration in coffee. A lot of people think, oh, it's

499
00:23:07,160 --> 00:23:10,159
Speaker 4: dehydrating the water content and my coffee doesn't count. It

500
00:23:10,200 --> 00:23:12,800
Speaker 4: absolutely does. And even if the coffee is based on milk,

501
00:23:12,920 --> 00:23:16,600
Speaker 4: the fluid in that milk counts towards your overall fluid intakes.

502
00:23:16,640 --> 00:23:19,199
Speaker 4: It's not so much a water intake, it's a fluid intake.

503
00:23:19,440 --> 00:23:21,800
Speaker 4: But the reason that we encourage water as a number

504
00:23:21,840 --> 00:23:24,600
Speaker 4: one fluid is because you know, it's obviously sort of

505
00:23:24,640 --> 00:23:27,520
Speaker 4: low calorie. It's okay to make up your fluid intake

506
00:23:27,640 --> 00:23:31,280
Speaker 4: with some tea, some coffee, some milk, some soup, some juice,

507
00:23:31,320 --> 00:23:33,199
Speaker 4: soft drink, even if that's what you want. Not that

508
00:23:33,240 --> 00:23:35,960
Speaker 4: we haven't promote that as dietitians. But all of that

509
00:23:36,040 --> 00:23:39,400
Speaker 4: together counts towards your fluid intake. But I generally say

510
00:23:39,440 --> 00:23:41,960
Speaker 4: to my clients, sous, particularly when the goal is fat loss,

511
00:23:42,000 --> 00:23:44,919
Speaker 4: I want at least half if not three quarters coming

512
00:23:44,960 --> 00:23:48,639
Speaker 4: from water, whether that's plain water, sparkling water, soda water,

513
00:23:49,080 --> 00:23:52,040
Speaker 4: just because again it is very low calorie, and it

514
00:23:52,200 --> 00:23:55,240
Speaker 4: just reminds people to drink between them meals, not getting

515
00:23:55,280 --> 00:23:57,280
Speaker 4: linked into bad habits of having a soft drink with

516
00:23:57,320 --> 00:23:59,720
Speaker 4: every meal or you know, a couple of chocolate milk

517
00:23:59,720 --> 00:24:02,000
Speaker 4: with their meal or anything like that. Sometimes if we're

518
00:24:02,000 --> 00:24:04,800
Speaker 4: having sweetened drinks with our meals, it can become kind

519
00:24:04,840 --> 00:24:07,560
Speaker 4: of that bad habit over time. And probably the last

520
00:24:07,600 --> 00:24:09,280
Speaker 4: point I wanted to touch on when it comes to

521
00:24:09,560 --> 00:24:13,600
Speaker 4: water or hydration, Susie, is how much water? So actually,

522
00:24:13,640 --> 00:24:16,320
Speaker 4: the best way to know if you are hydrated or not.

523
00:24:16,400 --> 00:24:18,080
Speaker 4: I think I've said this on the podcast before, and

524
00:24:18,119 --> 00:24:20,280
Speaker 4: I had a ton of people dming me on Instagram

525
00:24:20,400 --> 00:24:23,119
Speaker 4: being like that's disgusting. The best way to know if

526
00:24:23,119 --> 00:24:25,240
Speaker 4: you're hydrated is actually to look at the color of

527
00:24:25,280 --> 00:24:28,040
Speaker 4: your pea, and all the top athletes do it. It's

528
00:24:28,080 --> 00:24:30,439
Speaker 4: called a hydration chart. So you assess the color of

529
00:24:30,480 --> 00:24:34,280
Speaker 4: your urine based on how hydrated or dehydrated you are.

530
00:24:34,560 --> 00:24:38,440
Speaker 4: So the optum color is like a light yellow straw color,

531
00:24:38,520 --> 00:24:40,760
Speaker 4: that's what we want. If it's darker, if it's brown.

532
00:24:40,800 --> 00:24:44,119
Speaker 4: If it's really bright yellow, you're very likely dehydrated.

533
00:24:44,160 --> 00:24:45,200
Speaker 2: You need to drink more.

534
00:24:45,400 --> 00:24:49,080
Speaker 4: If it's basically see through or like white, you're probably

535
00:24:49,160 --> 00:24:51,840
Speaker 4: over hydrated and you don't want to drink anymore, because,

536
00:24:51,880 --> 00:24:54,560
Speaker 4: like I said before, it can actually be quite dangerous

537
00:24:54,760 --> 00:24:58,040
Speaker 4: to have too much water. So there's a fine balance

538
00:24:58,080 --> 00:25:00,720
Speaker 4: between too much and too little. But if you are

539
00:25:00,760 --> 00:25:03,640
Speaker 4: having a headache, you're feeling dehydrated, your mouth is dry,

540
00:25:03,720 --> 00:25:06,200
Speaker 4: your urine is very dark, there are probably some clear

541
00:25:06,240 --> 00:25:09,520
Speaker 4: signs that not only are you under hydrated, you're probably

542
00:25:09,600 --> 00:25:12,840
Speaker 4: very likely dehydrated, which is not great, particularly for things

543
00:25:12,920 --> 00:25:17,480
Speaker 4: like physical performance, even mental performance and concentration. You absolutely

544
00:25:17,560 --> 00:25:20,000
Speaker 4: want to make sure you're getting in enough hydration throughout

545
00:25:20,000 --> 00:25:22,960
Speaker 4: the day. So my sort of I guess key recommendation

546
00:25:23,080 --> 00:25:25,520
Speaker 4: for you know, my average client, Susie is a cup

547
00:25:25,520 --> 00:25:27,680
Speaker 4: of water between meals and a cup of water with

548
00:25:27,760 --> 00:25:30,240
Speaker 4: your meals. Whether you want to be you know, bougie

549
00:25:30,240 --> 00:25:32,879
Speaker 4: and make that sparkling water or soda water up to you,

550
00:25:33,200 --> 00:25:35,800
Speaker 4: but I think linking one between meals and one with

551
00:25:35,920 --> 00:25:39,159
Speaker 4: meals will easily get you six cups a day, and

552
00:25:39,200 --> 00:25:41,840
Speaker 4: then tapering a couple of extra cups or bottles around

553
00:25:41,880 --> 00:25:45,159
Speaker 4: an exercise session or like you mentioned, Susie after a

554
00:25:45,200 --> 00:25:47,359
Speaker 4: meal or something like that will easily get you up

555
00:25:47,359 --> 00:25:49,439
Speaker 4: to that average kind of eight cups a day, But

556
00:25:49,520 --> 00:25:52,000
Speaker 4: just be mindful if you're falling outside of that average

557
00:25:52,080 --> 00:25:54,240
Speaker 4: rains you probably need a little bit more a little

558
00:25:54,240 --> 00:25:54,680
Speaker 4: bit less.

559
00:25:55,160 --> 00:25:57,840
Speaker 1: And also keep in mind that diet type soft drink

560
00:25:57,960 --> 00:26:00,199
Speaker 1: will mask the color of your urine. If you how

561
00:26:00,200 --> 00:26:02,600
Speaker 1: to diet cocra Pepsi max, you'll notice that urine will

562
00:26:02,600 --> 00:26:05,240
Speaker 1: be very clear after that. So that's sort of a

563
00:26:05,280 --> 00:26:08,520
Speaker 1: false positive response to that soft drink, So just be

564
00:26:08,560 --> 00:26:10,600
Speaker 1: mindful if you drink that, it might still mean you're

565
00:26:10,600 --> 00:26:12,439
Speaker 1: a little bit dehydrated and can do with a bit

566
00:26:12,440 --> 00:26:15,560
Speaker 1: more water, all rightly, And well, you had a little

567
00:26:15,640 --> 00:26:19,000
Speaker 1: cheeky trip to Audi, and we're both known to like Audi,

568
00:26:19,320 --> 00:26:22,000
Speaker 1: and you sent me a photo of a product that

569
00:26:22,040 --> 00:26:24,159
Speaker 1: I've used many times, so we're on the same page

570
00:26:24,240 --> 00:26:28,639
Speaker 1: with our recommendations. And this is a particularly budget friendly option,

571
00:26:28,760 --> 00:26:32,080
Speaker 1: which is so relevant right now. And so the product

572
00:26:32,080 --> 00:26:36,640
Speaker 1: we wanted to talk about today was the Audi pork Schnitzel.

573
00:26:37,400 --> 00:26:40,800
Speaker 1: It's crumb pork schnitzel. It takes twenty minutes to cook

574
00:26:40,840 --> 00:26:43,920
Speaker 1: serves for its five hundred grams, and it retails at

575
00:26:43,920 --> 00:26:47,520
Speaker 1: like nine to ninety five, I think, which is incredibly

576
00:26:48,040 --> 00:26:49,639
Speaker 1: cost effective for families.

577
00:26:49,760 --> 00:26:51,440
Speaker 3: But the reason we.

578
00:26:51,320 --> 00:26:54,199
Speaker 1: Love it is the nutritionals are so strong because and

579
00:26:54,240 --> 00:26:56,440
Speaker 1: I'm encouraging people more and more to do this when

580
00:26:56,440 --> 00:26:59,920
Speaker 1: you're buying meat that is perhaps crumbs so schnitzel and

581
00:27:00,080 --> 00:27:03,040
Speaker 1: supermarket or battered fish, and I got a whole lot

582
00:27:03,080 --> 00:27:06,080
Speaker 1: of slack online about it, or you should be recommending, oh,

583
00:27:06,240 --> 00:27:09,560
Speaker 1: just chicken breast or plain meats. Well, sure, but a

584
00:27:09,560 --> 00:27:12,320
Speaker 1: lot of people do like a crumbed convenient product, and

585
00:27:12,359 --> 00:27:14,560
Speaker 1: that's a million times better than getting a takeaway. So

586
00:27:14,640 --> 00:27:16,480
Speaker 1: I think, just back it up, people give me a break.

587
00:27:17,000 --> 00:27:17,560
Speaker 2: Back it up.

588
00:27:17,760 --> 00:27:19,800
Speaker 1: But what I do look for, though, is a high

589
00:27:19,880 --> 00:27:22,560
Speaker 1: percentage of meat, because certainly when it comes to the

590
00:27:22,640 --> 00:27:24,840
Speaker 1: crumb chickens out there and even fish, they can be

591
00:27:24,840 --> 00:27:27,360
Speaker 1: as long as forty fifty percent, which is too low

592
00:27:27,480 --> 00:27:30,159
Speaker 1: because if you're buying a protein based product should predominantly

593
00:27:30,200 --> 00:27:32,560
Speaker 1: be the protein. And the reason that we love this

594
00:27:32,640 --> 00:27:34,359
Speaker 1: AUDI product, and I should say it's in the fresh

595
00:27:34,359 --> 00:27:37,480
Speaker 1: meat section, is that it's seventy one percent astray.

596
00:27:37,200 --> 00:27:38,840
Speaker 3: In pork, which is really high.

597
00:27:39,320 --> 00:27:42,960
Speaker 1: You won't get many crumb products much higher than seventy.

598
00:27:43,400 --> 00:27:46,320
Speaker 1: And then it's eighteen percent bread crumb, which is a

599
00:27:46,359 --> 00:27:49,639
Speaker 1: wheat flour, salt, yees gluten parmesan cheese, which makes it

600
00:27:49,760 --> 00:27:52,800
Speaker 1: very tasty. There's a few little additives there, but even

601
00:27:52,840 --> 00:27:55,840
Speaker 1: though the list is reasonably long, the amounts of those

602
00:27:55,880 --> 00:27:59,120
Speaker 1: additives are very small, so I wouldn't even worry about them.

603
00:27:59,119 --> 00:28:03,399
Speaker 1: Because nutrition per serve, which is one hundred and twenty

604
00:28:03,400 --> 00:28:06,399
Speaker 1: five grams or one schnitzel, it's got a massive twenty

605
00:28:06,400 --> 00:28:09,560
Speaker 1: three grams of protein. It's only got five point three

606
00:28:09,640 --> 00:28:12,600
Speaker 1: grams of fat, which is very low, so it's not

607
00:28:12,720 --> 00:28:15,720
Speaker 1: technically low fat, but pretty close to it. Low and

608
00:28:15,720 --> 00:28:19,000
Speaker 1: saturated fat at one point eight grams. Fourteen point six

609
00:28:19,040 --> 00:28:21,840
Speaker 1: grams are carbohydrates and only two point five grams of sugars,

610
00:28:21,840 --> 00:28:24,680
Speaker 1: which is very low for a crumb. And the sodium

611
00:28:24,720 --> 00:28:26,760
Speaker 1: at two thirty four is also low considering it's got

612
00:28:26,800 --> 00:28:31,439
Speaker 1: some nice parmesan flavor through it. So I absolutely like

613
00:28:31,480 --> 00:28:34,200
Speaker 1: this product. I don't eat a huge amount of pork myself,

614
00:28:34,920 --> 00:28:38,840
Speaker 1: but I will often buy this for my family and

615
00:28:38,880 --> 00:28:42,160
Speaker 1: they really like it. It's got a nice flavor, it's

616
00:28:42,160 --> 00:28:45,160
Speaker 1: mostly meat. It tastes good, but as we've spoken about,

617
00:28:45,200 --> 00:28:48,120
Speaker 1: it cost effective, like ten dollars for lean protein to

618
00:28:48,160 --> 00:28:49,000
Speaker 1: serve the family.

619
00:28:49,560 --> 00:28:51,000
Speaker 3: You can't go wrong with that. Now.

620
00:28:51,320 --> 00:28:53,200
Speaker 1: I have had a look at all the Audi schnitzels.

621
00:28:53,240 --> 00:28:55,320
Speaker 1: They're not greatly and I haven't found a good Audi

622
00:28:55,400 --> 00:28:58,640
Speaker 1: chicken snitsel. But this pork schnitzel I'm a big fan

623
00:28:58,680 --> 00:29:01,080
Speaker 1: of and can't fault. So I think if you too

624
00:29:01,160 --> 00:29:03,040
Speaker 1: enjoy schnitzel, or even want to have something in the

625
00:29:03,040 --> 00:29:06,080
Speaker 1: freezer for that night where you haven't prepped a meal,

626
00:29:06,120 --> 00:29:07,880
Speaker 1: you get home late, and you can just serve that

627
00:29:07,960 --> 00:29:11,120
Speaker 1: with a salad or some quick cook chips in the

628
00:29:11,160 --> 00:29:15,280
Speaker 1: oven with some salad. Like great meal, lean, high protein,

629
00:29:15,600 --> 00:29:19,400
Speaker 1: source of iron and extremely cost effective. So head to

630
00:29:19,440 --> 00:29:21,880
Speaker 1: Aldi because big thumbs up from me. Did you actually

631
00:29:21,880 --> 00:29:22,680
Speaker 1: buy it and eat it?

632
00:29:23,160 --> 00:29:25,040
Speaker 2: No? I didn't. I'm not a massive snitzel person.

633
00:29:25,160 --> 00:29:27,560
Speaker 4: David loves them, but I didn't try this one.

634
00:29:27,880 --> 00:29:31,719
Speaker 1: It looks good, it's pretty good like the schnitzel's nice.

635
00:29:32,040 --> 00:29:35,400
Speaker 1: I don't love pork, so I don't enjoy the meat,

636
00:29:35,440 --> 00:29:38,080
Speaker 1: but I cooked it for the boys, and the crumbs

637
00:29:38,120 --> 00:29:40,920
Speaker 1: really nice, like they like it. Everyone else likes it.

638
00:29:40,920 --> 00:29:42,960
Speaker 1: It's just me because I don't love pork. But as

639
00:29:42,960 --> 00:29:45,520
Speaker 1: a schnitzel, it's a really good product. Like if they

640
00:29:45,560 --> 00:29:47,480
Speaker 1: did that same crumb with chicken and I'd be all

641
00:29:47,480 --> 00:29:50,400
Speaker 1: over it. So it's really lean, really lean pork, fill

642
00:29:50,440 --> 00:29:52,440
Speaker 1: it and tastes great and yeah, my boys demolished it.

643
00:29:52,520 --> 00:29:53,560
Speaker 3: So good for the family.

644
00:29:53,880 --> 00:29:54,720
Speaker 2: Yeah, I agree.

645
00:29:54,840 --> 00:29:57,000
Speaker 4: Yeah. I went to Aldi looking because when my clients

646
00:29:57,040 --> 00:29:58,600
Speaker 4: really shops there and she loves it, and she said,

647
00:29:58,640 --> 00:29:59,480
Speaker 4: can I have a snitzel?

648
00:29:59,520 --> 00:30:01,280
Speaker 2: And I was, oh, I don't think Aldie is that great.

649
00:30:01,360 --> 00:30:01,600
Speaker 2: Let me.

650
00:30:01,680 --> 00:30:03,560
Speaker 4: I was like, I'm going today anyway, let me have

651
00:30:03,560 --> 00:30:05,880
Speaker 4: a look, because I actually specifically go to Aldi four

652
00:30:05,920 --> 00:30:08,000
Speaker 4: their almond butter, because you know, with me and with

653
00:30:08,000 --> 00:30:10,600
Speaker 4: her nut allergies, like, I think it's quite cost effective

654
00:30:10,600 --> 00:30:12,040
Speaker 4: to get it from there, and I worry a little

655
00:30:12,040 --> 00:30:14,200
Speaker 4: bit about the cross contamination between the nuts, but I've

656
00:30:14,280 --> 00:30:15,960
Speaker 4: used the Aldi one from the beginning with her and

657
00:30:16,000 --> 00:30:17,680
Speaker 4: I know it's pretty good. So I go there and

658
00:30:17,720 --> 00:30:19,720
Speaker 4: I buy that and a couple of other Aldi staples,

659
00:30:19,720 --> 00:30:21,160
Speaker 4: And I was just having a look for my client

660
00:30:21,160 --> 00:30:23,480
Speaker 4: because she wanted something for her family, and that was

661
00:30:23,520 --> 00:30:25,400
Speaker 4: really the only good one I found there, which is

662
00:30:25,400 --> 00:30:26,400
Speaker 4: why I quickly stuffed it.

663
00:30:26,400 --> 00:30:27,080
Speaker 2: And sent it to you.

664
00:30:27,360 --> 00:30:29,720
Speaker 4: But two hundred calories for fill it twenty three grams

665
00:30:29,760 --> 00:30:32,640
Speaker 4: of protein, you can't go wrong technically. Is it a

666
00:30:32,680 --> 00:30:36,040
Speaker 4: process food, I mean not ultra process. It's not ultra

667
00:30:36,080 --> 00:30:39,320
Speaker 4: process exactly. It's a quick, convenient option if your options

668
00:30:39,360 --> 00:30:43,600
Speaker 4: are McDonald's drive through, a reheat meal or you know,

669
00:30:43,680 --> 00:30:46,400
Speaker 4: beautiful Australian. It's also Australian pork as well, which I

670
00:30:46,400 --> 00:30:49,240
Speaker 4: think is really good seventy one percent, twenty three grams

671
00:30:49,240 --> 00:30:51,400
Speaker 4: of protein, like you said, with a mixed salid bag,

672
00:30:51,480 --> 00:30:53,920
Speaker 4: Heat up some frozen veggies for the kids, you know,

673
00:30:54,000 --> 00:30:55,920
Speaker 4: throw some chips in the air fry, I serve it

674
00:30:55,960 --> 00:30:59,000
Speaker 4: with a bit of steam broccoli or something. It's a

675
00:30:59,040 --> 00:31:01,760
Speaker 4: winner for a meal. And it's less than ten dollars

676
00:31:02,040 --> 00:31:05,640
Speaker 4: for four snitzels. That's two dollars fifty and you're getting

677
00:31:05,680 --> 00:31:09,320
Speaker 4: in twenty three grams of protein. I mean for small children,

678
00:31:09,320 --> 00:31:11,240
Speaker 4: they don't need that much protein. But if you have

679
00:31:11,440 --> 00:31:15,600
Speaker 4: growing teenagers, particularly boys, who are like bottomless pits, this

680
00:31:15,760 --> 00:31:18,680
Speaker 4: is absolutely a product I would be recommending to fill

681
00:31:18,680 --> 00:31:21,000
Speaker 4: them up. If you prefer to get your own lean

682
00:31:21,040 --> 00:31:24,720
Speaker 4: astrained pork crumb at yourself. Absolutely, go right ahead. Is

683
00:31:24,760 --> 00:31:27,880
Speaker 4: that a better option? Yes, it really is. But Susie,

684
00:31:27,920 --> 00:31:30,000
Speaker 4: you and I are both busy mums. We know so

685
00:31:30,120 --> 00:31:32,720
Speaker 4: many of our listeners are looking for just quick hacks

686
00:31:32,960 --> 00:31:35,360
Speaker 4: to feed the family on a budget, and this is

687
00:31:35,400 --> 00:31:38,360
Speaker 4: absolutely one I will be recommending. So if you're someone

688
00:31:38,400 --> 00:31:40,840
Speaker 4: who's like, oh my god, Lean and Susie are recommending

689
00:31:41,080 --> 00:31:43,280
Speaker 4: crumb snitzel like jog on, we don't want to hear

690
00:31:43,280 --> 00:31:43,800
Speaker 4: your opinion.

691
00:31:43,800 --> 00:31:44,920
Speaker 2: This isn't the same for you.

692
00:31:45,400 --> 00:31:47,960
Speaker 4: But if you are someone who's really looking for a

693
00:31:48,200 --> 00:31:52,320
Speaker 4: fairly good austrain based product that is very budget friendly,

694
00:31:52,560 --> 00:31:54,000
Speaker 4: then this is definitely the one for you.

695
00:31:54,000 --> 00:31:54,680
Speaker 2: Head to Aldi.

696
00:31:54,760 --> 00:31:57,720
Speaker 4: It is called the crumbed pork Snitzel with a hint

697
00:31:57,760 --> 00:32:00,240
Speaker 4: of parmesan. So leem, what else do you go to

698
00:32:00,280 --> 00:32:02,680
Speaker 4: Aldie to get? And else do I get? I get

699
00:32:02,880 --> 00:32:05,680
Speaker 4: the stain remover. I was reading a review online. I

700
00:32:05,720 --> 00:32:08,880
Speaker 4: was spending a fortune on what's the big brand nappy?

701
00:32:08,880 --> 00:32:10,360
Speaker 4: Said the stain remover? Because you know when you got

702
00:32:10,400 --> 00:32:12,400
Speaker 4: little kids and they blow out their nappies and just

703
00:32:12,640 --> 00:32:14,440
Speaker 4: like I did, baby led winning with both of my

704
00:32:14,520 --> 00:32:17,200
Speaker 4: girls and every outfit of it's a nice branded Wonner,

705
00:32:17,280 --> 00:32:19,120
Speaker 4: it's just a came up branded one is just covered

706
00:32:19,120 --> 00:32:20,520
Speaker 4: in food by the end of the day. So I

707
00:32:20,560 --> 00:32:23,120
Speaker 4: was like, I need a good stain remover. Hands down

708
00:32:23,160 --> 00:32:26,680
Speaker 4: the Aldi stain remover. I was reviewing multiple mom's blogs.

709
00:32:26,720 --> 00:32:28,800
Speaker 4: Came up again and again it again, So that's something

710
00:32:28,840 --> 00:32:31,000
Speaker 4: that I get from there. I get the rice cakes

711
00:32:31,000 --> 00:32:33,960
Speaker 4: from there because particularly for little bubbs, they're quite good.

712
00:32:34,000 --> 00:32:36,880
Speaker 4: They're very low in sodium, so I use them, particularly

713
00:32:36,880 --> 00:32:39,440
Speaker 4: Fertilia the moment. She's still any ten months, so sodium

714
00:32:39,520 --> 00:32:41,920
Speaker 4: or salty is a concern. Little babies can't process too

715
00:32:41,960 --> 00:32:43,720
Speaker 4: much salts, so we want to keep their diet very

716
00:32:43,720 --> 00:32:44,200
Speaker 4: low salts.

717
00:32:44,200 --> 00:32:45,680
Speaker 2: So I get the rice crackers from there.

718
00:32:45,920 --> 00:32:47,080
Speaker 3: What about the chocolate land?

719
00:32:47,440 --> 00:32:49,760
Speaker 4: I do get the chocolate, Yes, yes, I absolutely and

720
00:32:50,280 --> 00:32:53,800
Speaker 4: got multiple packs. Get Yet we get the fake Yumi's

721
00:32:53,880 --> 00:32:54,720
Speaker 4: Mediterranean dick.

722
00:32:54,800 --> 00:32:56,920
Speaker 2: We love that. What else do I get from that?

723
00:32:57,120 --> 00:32:59,920
Speaker 1: She's talking about stain remover, I'll tell you what she goes.

724
00:33:00,040 --> 00:33:01,600
Speaker 1: She gets to Audi, I've been with us. She gets

725
00:33:01,600 --> 00:33:06,440
Speaker 1: the chocolate and the dumplings and the dumblings.

726
00:33:06,480 --> 00:33:08,200
Speaker 2: I forgot about the dumplings, my god.

727
00:33:09,160 --> 00:33:12,360
Speaker 1: And she gets the and the dip and she's about

728
00:33:12,360 --> 00:33:14,240
Speaker 1: stain remover, so she's been highly misleading.

729
00:33:14,240 --> 00:33:16,000
Speaker 3: I've shopped with her. I know exactly what she gets

730
00:33:16,040 --> 00:33:16,360
Speaker 3: throughout it.

731
00:33:16,440 --> 00:33:18,080
Speaker 4: You know, I know it's a nutrition podcast, but there

732
00:33:18,080 --> 00:33:19,720
Speaker 4: are moms out there who just need a good stain

733
00:33:19,760 --> 00:33:21,040
Speaker 4: remover in their lives, Susie.

734
00:33:21,040 --> 00:33:23,040
Speaker 2: So you know, head to Aldi. You can thank me later.

735
00:33:23,800 --> 00:33:25,959
Speaker 3: I'm gonna actually want to try that alally.

736
00:33:26,560 --> 00:33:29,440
Speaker 1: To wrap us up today and to talk back to nutrition,

737
00:33:29,960 --> 00:33:32,600
Speaker 1: we've had actually two things. We've had a lot of

738
00:33:32,680 --> 00:33:34,760
Speaker 1: questions about what is an ultra processed food, so we

739
00:33:34,800 --> 00:33:36,920
Speaker 1: are going to cover that next episode off the back

740
00:33:36,960 --> 00:33:41,239
Speaker 1: of your ultra process And also we've had a lot

741
00:33:41,280 --> 00:33:43,680
Speaker 1: of questions about bone broth off the back of soups.

742
00:33:43,840 --> 00:33:45,840
Speaker 1: Now is it that good for us? This was a

743
00:33:45,920 --> 00:33:48,120
Speaker 1: question off Instagram, but we've had a few of them

744
00:33:48,120 --> 00:33:51,240
Speaker 1: come through. So the reason that we're seeing a lot

745
00:33:51,280 --> 00:33:55,040
Speaker 1: of information about bone broths is that there's a molecule

746
00:33:55,080 --> 00:33:57,880
Speaker 1: in bone broth that comes from the bones called carnisine

747
00:33:58,080 --> 00:34:01,760
Speaker 1: and it's a nemino acid which is associated with improved

748
00:34:01,760 --> 00:34:06,239
Speaker 1: immune functions. So actually clinically proven to improve sort of

749
00:34:06,240 --> 00:34:10,680
Speaker 1: cell migration of immune cells, to infected areas, so that

750
00:34:10,880 --> 00:34:13,080
Speaker 1: is where the chicken soup for the soul comes from.

751
00:34:13,120 --> 00:34:15,000
Speaker 1: There is an evidence space why we would have that

752
00:34:15,040 --> 00:34:19,720
Speaker 1: when we were unwell. Do I think that buying bone

753
00:34:19,760 --> 00:34:22,560
Speaker 1: broth soup in the supermarket is that good for us?

754
00:34:23,320 --> 00:34:25,360
Speaker 1: I don't do it because I think if you really

755
00:34:25,440 --> 00:34:30,120
Speaker 1: want to have soup the health benefits, your best to

756
00:34:30,239 --> 00:34:33,719
Speaker 1: make your own broth with the carcass and then you're

757
00:34:33,719 --> 00:34:35,920
Speaker 1: getting it fresh so the molecules are there, and make

758
00:34:35,960 --> 00:34:38,279
Speaker 1: it with fresh vegetables at the time, and have it

759
00:34:38,320 --> 00:34:41,960
Speaker 1: if you're that committed to it, because I think whenever

760
00:34:42,000 --> 00:34:47,440
Speaker 1: you're processing something, it's then stored, kept it different temperatures, transported.

761
00:34:47,480 --> 00:34:49,759
Speaker 1: Could we made six months ago. Sure there may be

762
00:34:49,760 --> 00:34:52,880
Speaker 1: some health benefit, but does it justify the significantly higher

763
00:34:52,880 --> 00:34:56,120
Speaker 1: price on the soups in the supermarket. I don't think so.

764
00:34:56,120 --> 00:34:58,839
Speaker 1: So I am just very happy to buy regular, good

765
00:34:58,840 --> 00:35:01,839
Speaker 1: old soup because ultimately many stocks will be made from

766
00:35:01,840 --> 00:35:05,319
Speaker 1: that broth anyway. But if you really want the benefits

767
00:35:05,320 --> 00:35:08,239
Speaker 1: from a bone broth soup and the collagen and the

768
00:35:08,280 --> 00:35:11,520
Speaker 1: gelatine and the kindocene that you get, you've got to

769
00:35:11,560 --> 00:35:13,799
Speaker 1: make your own, which means getting the old bones, whether

770
00:35:13,840 --> 00:35:16,000
Speaker 1: it's after a restaurant you take your tea bone home,

771
00:35:16,120 --> 00:35:18,360
Speaker 1: or eating a chicken and actually cooking it up like

772
00:35:18,520 --> 00:35:21,880
Speaker 1: you know nnnas and grandmothers do everywhere. That is the

773
00:35:22,000 --> 00:35:25,080
Speaker 1: true way to get those health benefits from a soup.

774
00:35:25,320 --> 00:35:28,239
Speaker 1: And obviously it's very time consuming, it's quite messy, it's

775
00:35:28,280 --> 00:35:31,000
Speaker 1: a big process to make your own stock. But if

776
00:35:31,040 --> 00:35:33,319
Speaker 1: you're that committed to it, I would be doing it

777
00:35:33,360 --> 00:35:35,279
Speaker 1: at home rather than just paying extra money at the

778
00:35:35,320 --> 00:35:39,040
Speaker 1: supermarket for a bone broth, because it's probably not significantly

779
00:35:39,120 --> 00:35:43,640
Speaker 1: better than any old soup that's already been made.

780
00:35:43,800 --> 00:35:45,920
Speaker 4: And I must say, I don't think I've really ever

781
00:35:46,000 --> 00:35:48,680
Speaker 4: recommended bone broth unless I do have a client that

782
00:35:48,960 --> 00:35:51,000
Speaker 4: you know, might have daycare age kids and they're just

783
00:35:51,120 --> 00:35:53,440
Speaker 4: constantly getting sick. But even then, there's quite a few

784
00:35:53,480 --> 00:35:56,360
Speaker 4: things I would recommend from an immunity perspective before that.

785
00:35:56,800 --> 00:35:58,200
Speaker 4: But just to break it down a little bit for

786
00:35:58,280 --> 00:36:01,240
Speaker 4: our listeners, bone broth is essentially a cross between stock

787
00:36:01,280 --> 00:36:01,720
Speaker 4: and broth.

788
00:36:01,920 --> 00:36:03,560
Speaker 2: So when you've got broth.

789
00:36:03,280 --> 00:36:06,200
Speaker 4: You're essentially just simmering vegetables, might be a bit of meat,

790
00:36:06,239 --> 00:36:08,680
Speaker 4: herbs and spices in there, and generally you're doing that

791
00:36:08,719 --> 00:36:10,880
Speaker 4: for about kind of thirty to forty minutes up to

792
00:36:10,920 --> 00:36:12,920
Speaker 4: an hour or two. Then you strain it and you

793
00:36:13,040 --> 00:36:15,840
Speaker 4: use it. That's essentially broth. When it comes to stock,

794
00:36:15,920 --> 00:36:19,120
Speaker 4: you're doing the same thing. You're simmering veggies, you know, carrots, onion,

795
00:36:19,200 --> 00:36:23,200
Speaker 4: celery plus some animal bones for about four hours or so,

796
00:36:23,280 --> 00:36:26,239
Speaker 4: then straining it. Bone broth, on the other hand, is

797
00:36:26,280 --> 00:36:29,520
Speaker 4: made from, like Susie said, using the bones of beefore

798
00:36:29,640 --> 00:36:32,960
Speaker 4: chicken or whatever it might be, plus simmering that with vegetables,

799
00:36:33,000 --> 00:36:35,800
Speaker 4: and it's typically cooked for a lot longer, so twenty

800
00:36:35,800 --> 00:36:36,959
Speaker 4: four hours or more.

801
00:36:37,440 --> 00:36:39,200
Speaker 2: Then you strain it, then you season it.

802
00:36:39,400 --> 00:36:42,200
Speaker 4: And like Susie mentioned, there is a particular participle in

803
00:36:42,239 --> 00:36:44,640
Speaker 4: there that has been shown in the research. I went

804
00:36:44,719 --> 00:36:47,120
Speaker 4: right back and the study was back from two thousands,

805
00:36:47,120 --> 00:36:49,400
Speaker 4: so it's quite an old study now, Susie. It was

806
00:36:49,400 --> 00:36:53,759
Speaker 4: published in the journal called Chest Funnily enough, and the

807
00:36:53,840 --> 00:36:56,680
Speaker 4: bones in the soup were shown to provide a mild

808
00:36:56,760 --> 00:36:59,719
Speaker 4: anti inflammatory effect which helped to mitigate the symptoms of

809
00:37:00,080 --> 00:37:03,440
Speaker 4: per respiratory infections. So if I did have a client

810
00:37:03,520 --> 00:37:07,759
Speaker 4: that you know continuously was getting sick, was getting respiratory infections, it.

811
00:37:07,680 --> 00:37:08,560
Speaker 2: May be helpful.

812
00:37:08,760 --> 00:37:11,160
Speaker 4: And if you're unwell and you don't have time to

813
00:37:11,200 --> 00:37:13,200
Speaker 4: sit there and simier your own broth and bones for

814
00:37:13,280 --> 00:37:17,640
Speaker 4: multiple hours, sure, buying some supermarket bone broth might be beneficial,

815
00:37:17,840 --> 00:37:20,640
Speaker 4: but I wouldn't recommend it because Susie, online, I've seen

816
00:37:20,960 --> 00:37:23,800
Speaker 4: so many claims about bone broths, from healing your gut

817
00:37:24,200 --> 00:37:27,400
Speaker 4: to you know, curing, I don't know, like ADHD, like

818
00:37:27,480 --> 00:37:31,320
Speaker 4: just ridiculous things online, And the science doesn't support ninety

819
00:37:31,360 --> 00:37:33,719
Speaker 4: percent of the claims online. But the only one it

820
00:37:33,800 --> 00:37:37,200
Speaker 4: is really helpful for is those upper res infections. We

821
00:37:37,280 --> 00:37:39,600
Speaker 4: do have some research for, so that would really be

822
00:37:39,640 --> 00:37:42,520
Speaker 4: the only time I would be recommending for clients. Like

823
00:37:42,520 --> 00:37:44,560
Speaker 4: Susie said, it's probably better to make your own, but

824
00:37:44,600 --> 00:37:46,400
Speaker 4: if you want, you can buy it in the supermarket,

825
00:37:46,400 --> 00:37:48,960
Speaker 4: but you absolutely will be paying the price for it,

826
00:37:49,239 --> 00:37:51,680
Speaker 4: generally ten dollars plus for it, you know, a portion

827
00:37:51,760 --> 00:37:53,839
Speaker 4: of bone bros. Now, the one thing I did want

828
00:37:53,880 --> 00:37:57,000
Speaker 4: to mention Susie is that there was actually another study

829
00:37:57,080 --> 00:38:02,000
Speaker 4: in twenty thirteen that showed that regular ingestion of bone

830
00:38:02,040 --> 00:38:05,600
Speaker 4: broth the bones in there are known to sequest a

831
00:38:05,680 --> 00:38:08,880
Speaker 4: heavy metals, So there is a risk with consuming too

832
00:38:09,000 --> 00:38:11,759
Speaker 4: much bone broth because that can lead to a risk

833
00:38:11,840 --> 00:38:15,520
Speaker 4: of lead contamination. So this is particularly risky for our

834
00:38:15,600 --> 00:38:19,799
Speaker 4: vulnerable populations, particularly our children and our babies. And there

835
00:38:19,880 --> 00:38:23,760
Speaker 4: was a silly, silly what we call them, social media

836
00:38:23,880 --> 00:38:27,879
Speaker 4: influenza many years ago who actually developed a cookbook saying that,

837
00:38:27,960 --> 00:38:30,440
Speaker 4: you know, infants, instead of having baby formulas, should have

838
00:38:30,480 --> 00:38:33,720
Speaker 4: bone broth. That was incredibly harmful. The book was pulled

839
00:38:33,760 --> 00:38:36,680
Speaker 4: from publishing. So it's not something we ever would recommend

840
00:38:36,680 --> 00:38:39,480
Speaker 4: for infants. It is not a replacement for nutrition. There's

841
00:38:39,560 --> 00:38:43,640
Speaker 4: very little nutrition in something like bone broth. Children infants

842
00:38:43,840 --> 00:38:48,280
Speaker 4: really still need you know, healthy fats, veggies, protein, carbohydrates,

843
00:38:48,280 --> 00:38:50,000
Speaker 4: that sort of thing. So it is definitely not a

844
00:38:50,040 --> 00:38:52,239
Speaker 4: sole source of nutrition. It's not going to work any

845
00:38:52,280 --> 00:38:54,960
Speaker 4: wonders in your diet. It can be harmful if you're

846
00:38:55,000 --> 00:38:57,120
Speaker 4: having too much of it, but there is that small

847
00:38:57,160 --> 00:38:59,920
Speaker 4: benefit if you are somebody who you know regularly get

848
00:39:00,160 --> 00:39:03,759
Speaker 4: those upper respiratory infections. It is something that can be good,

849
00:39:03,800 --> 00:39:07,440
Speaker 4: but not I guess as a regular type thing.

850
00:39:07,480 --> 00:39:08,719
Speaker 2: I would only really be saying it.

851
00:39:08,719 --> 00:39:10,520
Speaker 4: You know, take it during the winter seasons, Take it

852
00:39:10,560 --> 00:39:12,319
Speaker 4: if you feel like your immunity is down a bit

853
00:39:12,400 --> 00:39:14,160
Speaker 4: or your a bit, you know, under the weather. I

854
00:39:14,200 --> 00:39:17,240
Speaker 4: wouldn't just be saying, you know, make loads and loads

855
00:39:17,280 --> 00:39:19,600
Speaker 4: of bone bross constantly, because there is that little bit

856
00:39:19,600 --> 00:39:21,560
Speaker 4: of a risk that it does have high amounts of

857
00:39:21,640 --> 00:39:23,480
Speaker 4: let in the potentially from the bones.

858
00:39:24,160 --> 00:39:25,640
Speaker 1: You're probably just as good to have a bowl of

859
00:39:25,719 --> 00:39:28,600
Speaker 1: Edgie soup at a steak And if you go, all right, Liam,

860
00:39:28,880 --> 00:39:30,480
Speaker 1: that brings us to the end of the Nutrition Couch

861
00:39:30,480 --> 00:39:32,640
Speaker 1: for another week. Please keep telling your friends about us,

862
00:39:32,719 --> 00:39:36,960
Speaker 1: and we have mentioned that we're considering running a retreat

863
00:39:37,320 --> 00:39:40,839
Speaker 1: later this year in which we will be hosting some

864
00:39:40,880 --> 00:39:44,040
Speaker 1: seminars and some sessions and it will include our protein

865
00:39:44,080 --> 00:39:47,080
Speaker 1: powder and new book and also a beautiful weekend away.

866
00:39:47,160 --> 00:39:49,160
Speaker 3: So we're looking at the moment for expressions of interest.

867
00:39:49,440 --> 00:39:51,239
Speaker 1: So if you do think that might be something, and

868
00:39:51,280 --> 00:39:53,920
Speaker 1: you have a budget of roughly two thousand dollars we

869
00:39:53,960 --> 00:39:56,320
Speaker 1: think the costs will be, please send us a DM

870
00:39:56,360 --> 00:39:59,480
Speaker 1: on Instagram or send us a message at admin at

871
00:39:59,520 --> 00:40:02,200
Speaker 1: the nutrius and couch dot com because we're currently sort

872
00:40:02,200 --> 00:40:05,480
Speaker 1: of assessing whether that's going to be a viable project.

873
00:40:06,120 --> 00:40:09,240
Speaker 1: And we will see you next Wednesday for our regular episode.

874
00:40:09,320 --> 00:40:11,719
Speaker 2: Drop have a good week, catch you guys next week.