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Speaker 1: How much water do you drink each day? Do you

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Speaker 1: have two liters or the recommended six to eight glasses,

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Speaker 1: or do you try and drink as much as possible?

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Speaker 1: Or maybe you already know that you are drinking nowhere

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Speaker 1: near enough and feel that it is impacting your health

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Speaker 1: and maybe even your weight. On today's episode of The

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Speaker 1: Nutrition Couch, we chat all things water and health and

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Speaker 1: share how much you really should be drinking.

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Speaker 2: Hi, I'm Cusie.

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Speaker 1: Burrell and Emily and Wood and each week we bring

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Speaker 1: you The Nutrition Couch, the weekly podcast that keeps you

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Speaker 1: up to date on everything you need to know in

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Speaker 1: the world of nutrition as well as water. Today we

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Speaker 1: are going to delve into the world of intuitive eating

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Speaker 1: and give our honest thoughts on this growing movement. We

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Speaker 1: found a budget friendly Schnitzel option that we both love,

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Speaker 1: and our listener question is all about the evidence for

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Speaker 1: bone broth. So I'm going to hand over to you

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Speaker 1: straight away, Alien, because this is a topic that, certainly

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Speaker 1: in my career as a dietitian, has grown exponentially and

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Speaker 1: it's the idea of a non diet intuitive eating approach,

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Speaker 1: and we see it reasonably frequently on mainstream media and

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Speaker 1: I guess one of the reasons that you and I

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Speaker 1: haven't previously spoken a lot about it is our real

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Speaker 1: interest is women and specifically weight And in saying that,

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Speaker 1: we have surveyed our listener pool on the Nutrition Couch

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Speaker 1: and we're pretty close to hitting five million downloads, So

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Speaker 1: this is not an insignificant number of people that we've

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Speaker 1: spoken to, and I think it came back at ninety

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Speaker 1: seven percent of our audience was interested in weight control.

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Speaker 1: So we practice clinically with women working on their fat

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Speaker 1: loss and weight control goals. It's not that we think

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Speaker 1: weight is everything, it's just our basically our area of expertise.

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Speaker 1: You know, we've always worked with people, whether it's in

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Speaker 1: sports nutrition or with women and overall health and well being,

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Speaker 1: and a big part of that for women is being

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Speaker 1: able to not only lose weight, but even just control weight,

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Speaker 1: particularly as we move through the different stages of the lifespan.

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Speaker 1: But for a number of reasons, there is an intro

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Speaker 1: trust in a non diet approach, or some may call

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Speaker 1: intuitive eating approach, So we thought it was time to

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Speaker 1: maybe have a little bit of a chat about what

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Speaker 1: it is where it fits for us, And you know,

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Speaker 1: I guess maybe signs that information or it may be

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Speaker 1: for you or you'd like to hear more about it,

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Speaker 1: and I guess the pros and comes from our perspective.

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Speaker 2: Is that a fair introduction?

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Speaker 3: Yeah?

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Speaker 4: I think so, because I mean, like you said, we

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Speaker 4: were both diet issuans who predominantly work with women for

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Speaker 4: fat loss.

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Speaker 3: That's what we do.

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Speaker 4: And I think I've seen a lot of intuitive eating

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Speaker 4: online promoted in social media. A lot of my clients

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Speaker 4: ask me about or they might come to me and

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Speaker 4: they'll say, Leanne, I really am interested in intuitive eating

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Speaker 4: and I'd like to lose ten kilos. So I think

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Speaker 4: it's we need to make it very clear from the

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Speaker 4: outset that intuitive eating is not a diet. It is

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Speaker 4: not supposed to be something that leads or that you

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Speaker 4: use in combination with losing weight. It may as almost

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Speaker 4: like a byproduct, promote some weight loss, but in my

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Speaker 4: experience it doesn't really. It's more towards weight maintenance, or

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Speaker 4: it's a philosophy, so it's essentially a style of eating

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Speaker 4: that or a philosophy of eating that helps you to

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Speaker 4: tune into your body a little bit more.

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Speaker 3: I love intuitive eating.

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Speaker 4: I think it's a beautifully powerful principle, but I find

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Speaker 4: it very difficult to use. If a client has all

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Speaker 4: needs to or wants to lose weight, you cannot intuitively

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Speaker 4: eat for a body that is ten, fifteen, twenty kilos

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Speaker 4: less because when you're intuitively listening to your body versus

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Speaker 4: trying to drop body fat, which you know you need

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Speaker 4: to strategically eat in a calorie deficit to do, those

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Speaker 4: two things don't marry up. They don't really go hand

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Speaker 4: in hand. So what I tend to do, Susie is

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Speaker 4: work with my clients trying to develop that healthy relationship

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Speaker 4: with food, help them achieve the Fallost goals, and then

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Speaker 4: afterwards transition them more to an intuitive style of eating.

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Speaker 4: Once they're a little bit more aware of their body,

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Speaker 4: their hunger cues, what their portions are like. Then even

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Speaker 4: just those feelings of fullness or you know, a lot

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Speaker 4: of people will eat past that feeling of being comfortable.

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Speaker 4: So really they're the types of things I work on.

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Speaker 4: So almost try to bring in a little bit of

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Speaker 4: intuitive eating, but after we've been working together for a

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Speaker 4: few months so that they're a little bit more aware

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Speaker 4: of those hunger fullness sensations, because that's Essentially what intuitive

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Speaker 4: eating is, it's letting your body recognize its own internal

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Speaker 4: cues of hunger and fullness. But the issue that I

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Speaker 4: have not that I have any issue with it, Susie like,

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Speaker 4: it's completely.

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Speaker 3: Fine to do.

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Speaker 4: But what I find is very, very difficult for my

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Speaker 4: clients to do is that if there's someone who has

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Speaker 4: a background of say yo yo darting, or you know,

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Speaker 4: they've been trying to lose and regain the same sort

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Speaker 4: of ten twenty kilos for the past decade or so,

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Speaker 4: they're very out of touch with their body's natural hunger

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Speaker 4: fullness cues. So it's really difficult to say to somebody

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Speaker 4: who doesn't really ever feel hungry, well, eat a meal

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Speaker 4: what your body feels like, and then stop eating when

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Speaker 4: you're full. Because I have a lot of clients who

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Speaker 4: just really never experience that hunger or fullness throughout the day,

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Speaker 4: or will just eat and eat neat and they don't

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Speaker 4: recognize that fullness cue until they've almost had too much,

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Speaker 4: and then they go, oh, I'm really full, I should

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Speaker 4: probably stop eating, Whereas we want them to take it

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Speaker 4: kind of backwards a few steps from there. So I

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Speaker 4: do work a lot with my clients on this, but

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Speaker 4: I also sort of incorporated, I guess as part of

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Speaker 4: giving them some structure and some guidelines around the portions

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Speaker 4: that are right for their body to begin with, Like

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Speaker 4: I create very personalized recipes. I say, I want you

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Speaker 4: to eat this, it's in the right portions for your body.

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Speaker 4: So we almost do the opposite of what intuitive eating is.

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Speaker 4: Like I guess, I give them structure and guidance around

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Speaker 4: the portions. They learn those portions, they relearn the hunger

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Speaker 4: fullness cues. Like they say to me, the dinner was

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Speaker 4: really yummy. I could definitely eat more. And I say, great,

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Speaker 4: but do you feel satisfied? And they say, yeah, actually

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Speaker 4: I could eat more. I'm like, I appreciate you could

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Speaker 4: eat more, but we don't necessarily need you to eat more,

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Speaker 4: because A the goal is fat loss, and B I

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Speaker 4: want you eating until you're kind of, you know, eighty

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Speaker 4: percent satisfied, not one hundred percent stuffed, because so many

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Speaker 4: of us are used to over eating, particularly a really.

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Speaker 3: Large dinner based meal.

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Speaker 4: We the bolkwack color is at nighttime, we eat until

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Speaker 4: we're over full. So it's an interesting I guess philosophy.

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Speaker 4: I know a lot of dietitians specialize in it, and

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Speaker 4: the basics is basically that it just helps promote a

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Speaker 4: better attitude towards food and really help you in time

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Speaker 4: appreciate your natural hunger and fullness.

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Speaker 3: I guess mechanisms.

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Speaker 4: So I am a big fan of it, But I

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Speaker 4: do think you're kind of either a weight loss dietitian

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Speaker 4: or you're either an intuitive eating dietitian. I kind of

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Speaker 4: like to find that little bit of a gray area

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Speaker 4: in between, and I kind of use a little bit

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Speaker 4: of both styles in my own practice, which is a

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Speaker 4: little bit cheeky, I guess because people are pretty black

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Speaker 4: and white, particularly most dietitians, they are either weight loss

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Speaker 4: or they're intuitor beating focus, and I think we can

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Speaker 4: kind of transition between both without getting to I guess

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Speaker 4: black and white about it.

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Speaker 3: That's sort of how I'm.

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Speaker 4: Feeling so far. Do you do you kind of, you know,

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Speaker 4: refer clients to intuitive eating practitioners.

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Speaker 3: How do you feel about it?

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Speaker 2: What's really tricky?

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Speaker 1: I think because one of the reasons that people will

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Speaker 1: come to see a dietitian, whether it's for sports nutrition

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Speaker 1: or energy hormone balance, fertility weight loss, is because they

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Speaker 1: need guidance, and it's all nice and touch you feely

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Speaker 1: to talk about food.

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Speaker 2: And you should be able to eat whatever you like.

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Speaker 1: But I guess it comes down to a belief system

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Speaker 1: around that where I think in many cases we are

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Speaker 1: able to eat so much and so much food is

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Speaker 1: freely available that without guidance, it can be very difficult

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Speaker 1: for people to know the baseline of what is healthy

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Speaker 1: eating or volumes and portions. And I guess, specifically working

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Speaker 1: with weight, a lot of people who are struggling with

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Speaker 1: weight control have underlying hormonal issues which are driving that weight.

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Speaker 1: So it might be install resistance, it might be pcos,

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Speaker 1: it might be thorough dysfunction, so their natural physiology has

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Speaker 1: been altered, and so they don't have a good grasp

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Speaker 1: about what they should have intuitively. So, for example, with

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Speaker 1: interest resistance, you will always crave more sweet food because

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Speaker 1: your natural hormones are not working.

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Speaker 2: As they should be.

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Speaker 1: So if I said to my clients, what do you

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Speaker 1: feel like eating, They'll say, I want something sweet after lunch.

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Speaker 1: So if I said to them, sure, you can have

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Speaker 1: something sweet after lunch, because intuitively it's what you feel like,

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Speaker 1: I would argue it's not intuition it's hormones. So I

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Speaker 1: think weight control, in particular fat losses is very complicated,

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Speaker 1: and for me, the principle is idealistic and nice in theory,

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Speaker 1: but it doesn't translate to practice. You know, keep in

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Speaker 1: mind ly and that sixty percent of austrain adults are

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Speaker 1: overweight or obese. Now there is no doubt that the

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Speaker 1: majority of those people will benefit from a health perspective,

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Speaker 1: and often personally they want to lose weight and have

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Speaker 1: an interest and desire. And I struggle to understand how

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Speaker 1: that idea of the body naturally knows what it wants

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Speaker 1: and we should listen, and how that translates into that outcome.

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Speaker 1: So to me, it's a theoretical model, and particularly I

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Speaker 1: guess for people who perhaps have struggled with eating disorders

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Speaker 1: disordered eating, perhaps it's a model there that gets people

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Speaker 1: back into a healthy relationship with food. And certainly, as

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Speaker 1: you've described, there's people who work in that area. But

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Speaker 1: I know that most of my clients are interested and

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Speaker 1: desperate for structure and to be told how to eat

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Speaker 1: to achieve the goals they have for their health and

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Speaker 1: their body. And I don't necessarily use a whole lot

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Speaker 1: of intuitive eating. Oh sure, we'll ask clients what they

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Speaker 1: enjoy eating, how they can achieve a balance between more

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Speaker 1: indulgent foods. But you know, intuitive to what what is

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Speaker 1: that based on what you've been programmed to have or

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Speaker 1: what you have told is more desirable food. I really

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Speaker 1: struggle in reality to understand how it translates into outcome.

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Speaker 1: And you know, certainly clients i've may have had that

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Speaker 1: kind of appointment, but it certainly hasn't given them the

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Speaker 1: structure they need long term. So I think it's just

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Speaker 1: different strokes folk. You know, It's like medically, some people

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Speaker 1: respond well to meditation, some people prefer surgery.

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Speaker 2: It's just different things.

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Speaker 1: But certainly, the way that I work in weight management

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Speaker 1: is much more structured and about starting with the person

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Speaker 1: and building a regime for them, rather than having this

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Speaker 1: idealistic view that people should be able to have what

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Speaker 1: they like and body is health at any size. And

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Speaker 1: there's some of those things I think are pretty complicated

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Speaker 1: and I don't necessarily agree with them, and.

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Speaker 4: I think I guess just to give out listeners a

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Speaker 4: little bit more of a background on what intuitive eating is,

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Speaker 4: because I agree with you, like you said, it's what

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Speaker 4: you prefer and what your lifestyle needs, and you know

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Speaker 4: even what your background where you've come from, because, like

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Speaker 4: you said, if you're someone who's had a really long

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Speaker 4: history with dieting, eating disorders, disordered eating, this could be

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Speaker 4: absolutely the thing that you need in your life that

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Speaker 4: helps bring you peace, that helps you achieve a better

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Speaker 4: relationship with food.

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Speaker 3: So it's no right or wrong.

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Speaker 4: It's not like you have to do one thing or another,

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Speaker 4: but it just might be this is the thing that

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Speaker 4: you've been looking for.

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Speaker 3: So let me tell our listeners a little bit more

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Speaker 3: about it.

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Speaker 4: And it's absolutely up to you to decide if this

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Speaker 4: is something that you feel like would work really well

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Speaker 4: for you, and then if so, really establishing a practitioner

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Speaker 4: who is you know, really highly skilled and trained in

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Speaker 4: this area, because like Susie and I said, we are

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Speaker 4: predominantly weight management. It is not something that if a

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Speaker 4: client came to mean is that I want to eat intuitively,

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Speaker 4: I would refer them on to another type of dietisian.

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Speaker 4: Whereas I guess when I said earlier on that I

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Speaker 4: use some elements of intuitive eating, Really what I mean

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Speaker 4: is I think I use a lot of elements of

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Speaker 4: you know, mindful eating in getting in tune with your body,

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Speaker 4: but not the entire concept of intuity eating. I really

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Speaker 4: don't believe that intuitive eating and weight loss can go together.

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Speaker 4: I do believe that they're sort of different concepts, and

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Speaker 4: they're different things that will suit different people as well.

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Speaker 4: So the term intuitive eating was coined back in nineteen

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Speaker 4: ninety five, and it was a book written by Evelyn

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Speaker 4: Trimball and Elease Reefs, And what they did is they

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Speaker 4: essentially coined ten key principles of intuitive eating.

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Speaker 3: So the first principle was to reject.

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Speaker 4: The diet mentality, and intuitive eating is definitely very anti

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Speaker 4: diet focused, and I would argue that any dietitian is

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Speaker 4: anti diet focused anyway.

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Speaker 3: I don't know any.

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Speaker 4: Dietitians that are pro strict restrictive diet, so I think

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Speaker 4: that we're all anti diet mentality. But I guess that

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Speaker 4: line becomes a little bit blurred when you're putting in

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Speaker 4: a little bit of structure and regimes into a client's

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Speaker 4: diart with you know, portions and that sort of thing,

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Speaker 4: versus being able to eat freely any foods and any

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Speaker 4: portions that you want. So the first principle is rejecting

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Speaker 4: the diet mentality. The second principle is honoring your hunger

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Speaker 4: and feeding your body when you get those hunger cues.

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Speaker 4: The third principle is to make peace with food, which

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Speaker 4: you know would be a really powerful principle, particularly if

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Speaker 4: you have a poor relationship with food or you've struggled

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Speaker 4: for many years with an eating disorder or disordered eating.

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Speaker 4: The fourth principle is to challenge the food police. So essentially,

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Speaker 4: what they're saying is that no food is good or bad,

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Speaker 4: and challenge those thoughts that tell you otherwise. Number five

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Speaker 4: is to respect your fullness and listen for those signals

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Speaker 4: that you begun to feel full. Number six is discover

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Speaker 4: the satisfaction factor, so making sure that your eating experiences

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Speaker 4: is enjoyable and the foods that you're eating are tasty

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Speaker 4: and that they feel good to you and it's a

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Speaker 4: pleasurable experience when you are eating. Number seven is to

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Speaker 4: honor your feelings without using food. So really emotional eating

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Speaker 4: is a strategy for coping with feelings, but finding ways

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Speaker 4: that unrelated to food to deal with your feelings. Number

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Speaker 4: eight is respecting your body, you know, not criticizing it,

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Speaker 4: but respecting it for everything that it can do, realizing

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Speaker 4: that it's beautiful, it's capable, it's able to do.

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Speaker 3: Everything you need it to do.

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Speaker 4: Principal number nine is around exercise, so finding ways to

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Speaker 4: move your body that you enjoy. And Principal number ten

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Speaker 4: is to honor your health with gentle nutrition. So the

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Speaker 4: food that you eat should taste good and it should

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Speaker 4: make you feel good as well. So ten, I guess

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Speaker 4: structured principles when it comes to intuitive eating. So it's

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Speaker 4: definitely not a diet. It's a I guess what would

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Speaker 4: you call it? A philosophy of eating that can be

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Speaker 4: incredibly helpful and incredibly powerful for a lot of clients.

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Speaker 4: And I would argue that a lot of dietitians take

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Speaker 4: elements of intuitive eating. I certainly do, and I know

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Speaker 4: you do as well as Susie, to utilize in your

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Speaker 4: own practice. But if you ask someone who strongly would

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Speaker 4: like to investigate more what intuitive eating is, how it

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Speaker 4: might help you, How it might improve your relationship with food,

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Speaker 4: or help you get off the yo yo dieting bandwagging,

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Speaker 4: or you know, stop feeling guilty about food. Perhaps it's

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Speaker 4: time that you sought out a practitioner who sort of

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Speaker 4: specializes in intuitive eating. And I do actually have a

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Speaker 4: wonderful dietitian Susu who's a registered eating disort, a dietitian

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Speaker 4: who I interviewed on my own podcast, the LeAnn Ward

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Speaker 4: Nutrition Podcast. Her name is Abby, and the episode is

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Speaker 4: a recent one. It's titled making Friends with Food. So

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Speaker 4: Abby and I really talk all about intuitive eating, what

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Speaker 4: it is and how it might be helpful for some people.

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Speaker 4: So if that is something that I listen is interested in,

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Speaker 4: they can go and check out that episode with Abby

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Speaker 4: on the leand Wood Nutrition Podcast.

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Speaker 1: True, but when you go through that list, they're things

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Speaker 1: that we talk about all the time. Listen to your

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Speaker 1: body with fullness, get back in touch with hunger ex

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Speaker 1: you know. So I find it a little bit wishy

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Speaker 1: washy because we talk about all of those things too.

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Speaker 1: I think it comes in some cases from a belief

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Speaker 1: that anyone who is involved in specific diet prescription is

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Speaker 1: imposing restrictive beliefs. And that is not the case, because

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Speaker 1: I would say seven out of eight of those principles

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Speaker 1: that you read out we do anyway, because we're good

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Speaker 1: clinicians who work with patients or people for a really

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Speaker 1: long time, So I think for me, it just reiterates

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Speaker 1: it's a theoretical concept and a good dietitian as you know,

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Speaker 1: not to blow our own horm but you know, people

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Speaker 1: who are very good clinicians will do a lot of

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Speaker 1: those naturally, because we want our clients to develop a

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Speaker 1: good relationship with food, of course we do.

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Speaker 2: So, Yeah, I think it's interesting.

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Speaker 1: So I have a listened to that that Leanne has

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Speaker 1: on the M More Nutrition because you can sort of

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Speaker 1: get some more information. And I think a lot of

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Speaker 1: our listeners who have had a history with dieting but

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Speaker 1: are also trying to achieve the goal of weight control

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Speaker 1: or fat loss will find the balance quite interesting. Onto water, now,

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Speaker 1: I think there is a commonly held belief that if

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Speaker 1: you don't drink enough water it will negatively impact your

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Speaker 1: weight control efforts.

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Speaker 2: Or actually do damage to your body.

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Speaker 1: Because when I'm sort of talking to a client assessing

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Speaker 1: a diet, they will very quickly also go into great

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Speaker 1: detail about their water consumption and they'll always say, I

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Speaker 1: don't drink enough water.

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Speaker 2: I don't drink enough water.

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Speaker 1: So I thought, I don't think we've actually discussed this

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Speaker 1: on the potty either, And I just wanted to go

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Speaker 1: into the science of fluid in our diets and what

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Speaker 1: it does do, but also what it doesn't do, because

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Speaker 1: I think there's a bit of misbellef aout having more

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Speaker 1: water can actually achieve. So the human body is seventy

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Speaker 1: percent water. All of our cells are made up on it.

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Speaker 1: That's why when you've been out and had a few

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Speaker 1: drinks you look a bit puffy and dehydrated because you

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Speaker 1: will have lost some of that fluid. So hence the

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Speaker 1: recommendation to drink a certain amount each day. Now, like

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Speaker 1: all recommendations, the range of fluid people need is very

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Speaker 1: very different. As you can imagine, a six foot five

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Speaker 1: athlete who trains to hours a day in a hot

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Speaker 1: climate is going to need a lot more than a

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Speaker 1: five foot nothing female in winter in Sydney. You know,

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Speaker 1: it's really dependent on physiology. But as a rough rule

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Speaker 1: of thumb, the recommendation is to have between thirty five

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Speaker 1: and forty five millileds of fluid for every kilo of

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Speaker 1: body weight. So if we put that just quickly into

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Speaker 1: the calculator, that can range anywhere from you know, if

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Speaker 1: you're a small female who's weighing sixty kilos you know,

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Speaker 1: a couple of liters.

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Speaker 2: But that isn't just water.

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Speaker 1: Remember that you get fluid from the food that you

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Speaker 1: consume as well. You get fluid from if you have

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Speaker 1: a cup of tea, lots of different liquids. So it's

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Speaker 1: a very very rough guide, and that's where the recommendations

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Speaker 1: for sort of a lider and a half two lids

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Speaker 1: for the average person come from. But the first myth

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Speaker 1: I want to dispel is that if you don't reach

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Speaker 1: two liters of fluid a day, it's not going to

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Speaker 1: impact your weight. So weight is dependent on calorie intake,

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Speaker 1: energy metabolism, but having more water doesn't help fat loss.

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Speaker 2: That is a complete myth.

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Speaker 1: What we do know is if you drink icy cold water,

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Speaker 1: you burn a few extra calories after consuming it, as

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Speaker 1: the body works hard to increase body temperature with that

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Speaker 1: cold fluid.

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Speaker 2: But it's minimal overall. So what it.

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Speaker 1: Does do if you're dehydrated, it tends to impact your

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Speaker 1: digestive system. And sometimes if people come and they're not

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Speaker 1: going to the bathroom as regularly and they may not

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Speaker 1: be having enough fluid, because you need fluid to move

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Speaker 1: waste through the digestive system efficiently.

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Speaker 2: So that's what it may do.

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Speaker 1: So you may feel more bloated, more heavy in the

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Speaker 1: gut if you haven't had enough fluid, and hence the

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Speaker 1: link to weight, but it certainly is not directly linked

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Speaker 1: to fat loss, and it's just basically in theory, will

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Speaker 1: make you feel better. So there's studies to show that

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Speaker 1: if you're optimally hydrated, you can be more alert, you

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Speaker 1: can recover quickly after exercise, your skin will look better,

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Speaker 1: it won't be as dry. So it's more of that

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Speaker 1: physiological practical outcome that comes from drinking enough fluid. But

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Speaker 1: for all the people out there who don't like water,

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Speaker 1: you do get fluid from as we've said, high water

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Speaker 1: content fruits, vegetables, So seeing things like soup at the

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Speaker 1: moment can be a really good way to keep hydrated.

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Speaker 1: Even cup of tea. You know, you get a reasonably

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Speaker 1: the net fluid from a cup of tea outweighs the

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Speaker 1: negatives of not having it, so it certainly doesn't have

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Speaker 1: to be plain water. There are always a lot of

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Speaker 1: questions around sparkling water and soda water, and whilst you

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Speaker 1: get a very very small amount of mineral salts from

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Speaker 1: soda water, there's really no negatives to it unless you

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Speaker 1: bloat if you prefer it sparkling, if you prefer it

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Speaker 1: soda water, I don't have any problems with that. If

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Speaker 1: you don't like plain water, I'd say, I don't mind

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Speaker 1: the tea, as I said instead. Another question I had

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Speaker 1: recently was a client asked me if they could put

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Speaker 1: diet right cordial into their water, and it took me

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Speaker 1: back to the eighties, where we drink cordial all the time.

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Speaker 1: I don't ever hardly see it now now. The reason

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Speaker 1: I said no to my client in that instance was

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Speaker 1: that it is artificially sweetened, and we do if we're

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Speaker 1: adding flavor to water, do you encourage people to add

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Speaker 1: a natural source of sweetness? So for example that often

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Speaker 1: clients will ask me about the Mount frank On sparkling,

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Speaker 1: and I again don't have an issue with that because

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Speaker 1: they're low sugar, they don't have actual sugars added, and

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Speaker 1: there's a growing range of those beverages that have sort

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Speaker 1: of a non sugar additive to it. And again, if

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Speaker 1: that means you're going to drink fluid, I don't have

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Speaker 1: a problem with that. And I usually say leam because

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Speaker 1: all the ladies know who are in their forties who

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Speaker 1: have had a natural childbirth. One of the issues is

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Speaker 1: if you drink a lot of fluid, you spend a

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Speaker 1: lot of time in the bathroom, and that's not always

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Speaker 1: practical for busy women. So I usually say, rather than

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Speaker 1: just spending all day peeing, sometimes you better time it

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Speaker 1: and perhaps try and get through a five six hundred

439
00:20:33,320 --> 00:20:36,080
Speaker 1: meal bottle through the morning, closer to lunch, throughout the

440
00:20:36,160 --> 00:20:38,560
Speaker 1: late afternoon, so you can time it so you're not

441
00:20:38,560 --> 00:20:40,600
Speaker 1: going to the toilet all night. And that's relevant with

442
00:20:40,720 --> 00:20:42,919
Speaker 1: beverages like tea, which is a diuretic. Of course, if

443
00:20:42,960 --> 00:20:44,520
Speaker 1: you have it in the evening, you probably find yourself

444
00:20:44,600 --> 00:20:47,800
Speaker 1: up three or four times each night. The other recommendation

445
00:20:47,880 --> 00:20:50,480
Speaker 1: I give to clients, particularly in the warm weather, it's

446
00:20:50,520 --> 00:20:52,760
Speaker 1: for every hour of high intensity exercise, I would encourage

447
00:20:52,760 --> 00:20:54,840
Speaker 1: you to have at least another five hundred meals of

448
00:20:54,960 --> 00:20:58,000
Speaker 1: fluish and water is preferable. But if you again we're

449
00:20:58,000 --> 00:21:01,560
Speaker 1: having a no added sugar sports stream core adding hydrolate

450
00:21:01,640 --> 00:21:03,720
Speaker 1: to water because that encourage you to have some again,

451
00:21:03,760 --> 00:21:06,520
Speaker 1: I probably wouldn't have an issue with that. But the

452
00:21:06,640 --> 00:21:08,200
Speaker 1: main reason I wanted to talk about it was I

453
00:21:08,240 --> 00:21:10,159
Speaker 1: think there's a really commonly health belief that if you

454
00:21:10,200 --> 00:21:13,040
Speaker 1: drink more water it's better for weight and I'm really sorry,

455
00:21:13,080 --> 00:21:14,920
Speaker 1: but it's not that link.

456
00:21:15,040 --> 00:21:17,879
Speaker 2: And you can also drink too much leanne can't you.

457
00:21:18,040 --> 00:21:20,520
Speaker 4: Yeah. Absolutely, It's very dangerous having too much water because

458
00:21:20,520 --> 00:21:22,960
Speaker 4: it floods the cells and drops the electrolyte content, which

459
00:21:23,000 --> 00:21:23,480
Speaker 4: is not good.

460
00:21:23,520 --> 00:21:25,560
Speaker 3: So you don't want to overdo it. Like anything in life,

461
00:21:25,560 --> 00:21:27,120
Speaker 3: too much of anything is not a good thing.

462
00:21:27,480 --> 00:21:29,880
Speaker 4: But like you, I get many questions on water where

463
00:21:29,920 --> 00:21:31,919
Speaker 4: I will say it is helpful for weight loss a

464
00:21:31,960 --> 00:21:34,280
Speaker 4: lot of times, and I've seen this a lot of

465
00:21:34,280 --> 00:21:36,359
Speaker 4: times online where people go, oh, you're not hungry, have

466
00:21:36,440 --> 00:21:38,400
Speaker 4: a drink, And it's very much promoted in the kind

467
00:21:38,440 --> 00:21:41,520
Speaker 4: of you know, disordered eating community. Like obviously on your

468
00:21:41,600 --> 00:21:44,159
Speaker 4: hunger if you are hungry, eat some food, but a

469
00:21:44,160 --> 00:21:46,760
Speaker 4: lot of times if you're not probably hydrated, it can

470
00:21:46,880 --> 00:21:48,800
Speaker 4: lead to you kind of over eating.

471
00:21:48,520 --> 00:21:49,400
Speaker 3: More food as well.

472
00:21:49,520 --> 00:21:51,399
Speaker 4: So I like to encourage my clients to have, you know,

473
00:21:51,400 --> 00:21:53,520
Speaker 4: a big glass of water with their meal, just to

474
00:21:53,600 --> 00:21:56,400
Speaker 4: ensure that they are probably hydrated as well, and particularly

475
00:21:56,440 --> 00:21:58,840
Speaker 4: because I give my clients quite high fiber diets as well,

476
00:21:58,840 --> 00:22:01,840
Speaker 4: and too much fiber with enough water or fluid will

477
00:22:01,880 --> 00:22:04,920
Speaker 4: not do you any favors. So water, like most of

478
00:22:04,960 --> 00:22:08,199
Speaker 4: our guidelines or recommendations, is actually based on like the

479
00:22:08,320 --> 00:22:10,960
Speaker 4: average person, So you know, I think the guidelines are

480
00:22:11,000 --> 00:22:14,000
Speaker 4: based on an average person being around seventy to eighty kilos.

481
00:22:14,000 --> 00:22:16,320
Speaker 4: So if you're outside of those averages, if you're in

482
00:22:16,359 --> 00:22:18,600
Speaker 4: a smaller body, you're in a larger body, you will

483
00:22:18,640 --> 00:22:21,080
Speaker 4: need more than the average guideline, which is about eight

484
00:22:21,080 --> 00:22:23,320
Speaker 4: cups a day, or what most people say is about

485
00:22:23,320 --> 00:22:25,639
Speaker 4: two liters a day. So if you're a quite small body,

486
00:22:25,760 --> 00:22:27,320
Speaker 4: you might need less than that. If you're quite a

487
00:22:27,400 --> 00:22:30,159
Speaker 4: large body, you might need more. Obviously, people need more

488
00:22:30,200 --> 00:22:33,000
Speaker 4: in summer because it's hot, we sweat more, particularly if

489
00:22:33,000 --> 00:22:34,840
Speaker 4: you're in a very active job. Like one of my

490
00:22:34,880 --> 00:22:37,280
Speaker 4: friends is a roufa, particularly in summer. He's out on

491
00:22:37,320 --> 00:22:40,120
Speaker 4: the hot sun for many hours each day. He takes

492
00:22:40,119 --> 00:22:42,800
Speaker 4: electrolytes with him and I think about four liters of

493
00:22:42,840 --> 00:22:44,600
Speaker 4: water with him a day and just sweats, like he

494
00:22:44,680 --> 00:22:47,159
Speaker 4: changes his shirt tools three times. So if you're a

495
00:22:47,200 --> 00:22:50,040
Speaker 4: big sweater, if it's hot, if it's humid, you're gonna

496
00:22:50,080 --> 00:22:52,560
Speaker 4: need more water. If it's winter, you're not doing a

497
00:22:52,600 --> 00:22:55,000
Speaker 4: lot of activity. You know, you're not sweating much, you

498
00:22:55,040 --> 00:22:57,920
Speaker 4: probably need less water. And like Susie said, it's all

499
00:22:57,920 --> 00:23:00,000
Speaker 4: fluid that counts. So again, I don't have a problem

500
00:23:00,080 --> 00:23:02,520
Speaker 4: with my clients having a couple of cups of herbal tea.

501
00:23:02,640 --> 00:23:06,199
Speaker 4: Coffee counts as well. You know, there's still hydration in coffee.

502
00:23:06,200 --> 00:23:08,200
Speaker 4: A lot of people think, oh, it's dehydrating the water

503
00:23:08,240 --> 00:23:09,800
Speaker 4: content and my coffee doesn't count.

504
00:23:10,000 --> 00:23:11,000
Speaker 3: It absolutely does.

505
00:23:11,160 --> 00:23:13,000
Speaker 4: And even if the coffee is based on milk, the

506
00:23:13,000 --> 00:23:16,560
Speaker 4: fluid in that milk counts towards your overall fluid intakes.

507
00:23:16,640 --> 00:23:19,159
Speaker 4: It's not so much a water intake. It's a fluid intake.

508
00:23:19,400 --> 00:23:21,800
Speaker 4: But the reason that we encourage water as the number

509
00:23:21,800 --> 00:23:24,600
Speaker 4: one fluid is because you know, it's obviously sort of

510
00:23:24,600 --> 00:23:27,479
Speaker 4: low calorie. It's okay to make up your fluid intake

511
00:23:27,600 --> 00:23:31,240
Speaker 4: with some tea, some coffee, some milk, some soup, some juice,

512
00:23:31,280 --> 00:23:33,159
Speaker 4: soft drink, even if that's what you want. Not that

513
00:23:33,240 --> 00:23:35,960
Speaker 4: we haven't promote that as dietitians. But all of that

514
00:23:36,040 --> 00:23:39,360
Speaker 4: together counts towards your fluid intake. But I generally say

515
00:23:39,400 --> 00:23:41,920
Speaker 4: to my clients us, particularly when the goal is fat loss,

516
00:23:41,960 --> 00:23:44,919
Speaker 4: I want at least half, if not three quarters, coming

517
00:23:44,960 --> 00:23:48,600
Speaker 4: from water, whether that's plain water, sparkling water, soda water,

518
00:23:49,040 --> 00:23:52,040
Speaker 4: just because again it is very low calorie, and it

519
00:23:52,160 --> 00:23:53,080
Speaker 4: just reminds.

520
00:23:52,680 --> 00:23:55,720
Speaker 3: People to drink between their meals, not getting linked.

521
00:23:55,520 --> 00:23:57,560
Speaker 4: Into bad habits of having a soft drink with every

522
00:23:57,600 --> 00:23:59,760
Speaker 4: meal or you know, a couple of chocolate milk with

523
00:23:59,800 --> 00:24:02,119
Speaker 4: every meal or anything like that. Sometimes if we're having

524
00:24:02,160 --> 00:24:04,879
Speaker 4: sweetened drinks with our meals, it can become kind of

525
00:24:04,920 --> 00:24:07,800
Speaker 4: that bad habit over time. And probably the last point

526
00:24:07,840 --> 00:24:09,800
Speaker 4: I wanted to touch on when it comes to water

527
00:24:09,920 --> 00:24:13,720
Speaker 4: or hydration, Susie, is how much water? So actually, the

528
00:24:13,800 --> 00:24:16,280
Speaker 4: best way to know if you are hydrated or not.

529
00:24:16,359 --> 00:24:18,080
Speaker 4: I think I've said this on the podcast before, and

530
00:24:18,119 --> 00:24:20,679
Speaker 4: I had a ton of people dming me on Instagram being.

531
00:24:20,560 --> 00:24:21,640
Speaker 3: Like that's disgusting.

532
00:24:22,080 --> 00:24:24,320
Speaker 4: The best way to know if you're hydrated is actually

533
00:24:24,359 --> 00:24:26,400
Speaker 4: to look at the color of your pea, and all

534
00:24:26,480 --> 00:24:29,160
Speaker 4: the top athletes do it. It's got a hydration chart,

535
00:24:29,200 --> 00:24:31,840
Speaker 4: so you assess the color of your urine based on

536
00:24:31,920 --> 00:24:36,280
Speaker 4: how hydrated or dehydrated you are. So the optum color

537
00:24:36,400 --> 00:24:39,200
Speaker 4: is like a light yellow straw color. That's what we want.

538
00:24:39,240 --> 00:24:42,159
Speaker 4: If it's darker. If it's brown, if it's really bright yellow,

539
00:24:42,359 --> 00:24:44,080
Speaker 4: you're very likely dehydrated.

540
00:24:44,119 --> 00:24:45,160
Speaker 3: You need to drink more.

541
00:24:45,359 --> 00:24:49,040
Speaker 4: If it's basically see through or like white, you're probably

542
00:24:49,119 --> 00:24:51,800
Speaker 4: over hydrated and you don't want to drink anymore, because,

543
00:24:51,880 --> 00:24:54,560
Speaker 4: like I said before, it can actually be quite dangerous

544
00:24:54,760 --> 00:24:58,000
Speaker 4: to have too much water. So there's a fine balance

545
00:24:58,040 --> 00:24:59,679
Speaker 4: between too much and too little.

546
00:25:00,160 --> 00:25:00,840
Speaker 3: If you are.

547
00:25:00,760 --> 00:25:03,560
Speaker 4: Having a headache, you're feeling dehydrated, your mouth is dry,

548
00:25:03,680 --> 00:25:06,160
Speaker 4: your urine is very dark, there are probably some clear

549
00:25:06,240 --> 00:25:09,480
Speaker 4: signs that not only are you under hydrated, you're probably

550
00:25:09,560 --> 00:25:12,800
Speaker 4: very likely dehydrated, which is not great, particularly for things

551
00:25:12,880 --> 00:25:17,520
Speaker 4: like physical performance, even mental performance and concentration. You absolutely

552
00:25:17,520 --> 00:25:19,960
Speaker 4: want to make sure you're getting it enough hydration throughout

553
00:25:19,960 --> 00:25:22,920
Speaker 4: the day. So my sort of, I guess key recommendation

554
00:25:23,080 --> 00:25:25,480
Speaker 4: for you know, my average client, Susie is a cup

555
00:25:25,520 --> 00:25:27,680
Speaker 4: of water between meals and a cup of water with

556
00:25:27,720 --> 00:25:30,200
Speaker 4: your meals. Whether you want to be you know, bougie

557
00:25:30,240 --> 00:25:32,840
Speaker 4: and make that sparkling water or soda water up to you,

558
00:25:33,160 --> 00:25:35,760
Speaker 4: but I think linking one between meals and one with

559
00:25:35,880 --> 00:25:39,160
Speaker 4: meals will easily get you six cups a day, and

560
00:25:39,200 --> 00:25:41,840
Speaker 4: then tapering a couple of extra cups or bottles around

561
00:25:41,880 --> 00:25:45,119
Speaker 4: an exercise session or like you mentioned, Susie after a

562
00:25:45,200 --> 00:25:47,320
Speaker 4: meal or something like that will easily get you up

563
00:25:47,359 --> 00:25:49,439
Speaker 4: to that average kind of eight cups a day, But

564
00:25:49,520 --> 00:25:52,359
Speaker 4: just be mindful if you're falling outside of that average rains,

565
00:25:52,560 --> 00:25:54,680
Speaker 4: you probably need a little bit more a little bit less.

566
00:25:55,119 --> 00:25:57,840
Speaker 1: And also keep in mind that diet type soft drink

567
00:25:57,920 --> 00:26:00,440
Speaker 1: will mask the color of your Urinees you to diet

568
00:26:00,520 --> 00:26:02,920
Speaker 1: cocra Pepsi max, you'll notice that urine will be very

569
00:26:02,960 --> 00:26:06,120
Speaker 1: clear after that. So that's sort of a false positive

570
00:26:06,320 --> 00:26:09,000
Speaker 1: response to that soft drink, So just be mindful if

571
00:26:09,000 --> 00:26:10,840
Speaker 1: you drink that, it might still mean you're a little

572
00:26:10,840 --> 00:26:11,760
Speaker 1: bit dehydrated and.

573
00:26:11,800 --> 00:26:14,560
Speaker 2: Can do with a bit more water, all right ly, And.

574
00:26:14,720 --> 00:26:17,040
Speaker 1: Well, you had a little cheeky trip to Aldi, and

575
00:26:17,080 --> 00:26:20,639
Speaker 1: we're both known to like Audi, and you sent me

576
00:26:20,680 --> 00:26:23,000
Speaker 1: a photo of a product that I've used many times,

577
00:26:23,000 --> 00:26:25,439
Speaker 1: so we're on the same page with our recommendations. And

578
00:26:25,480 --> 00:26:29,280
Speaker 1: this is a particularly budget friendly option, which is so

579
00:26:29,800 --> 00:26:32,440
Speaker 1: relevant right now. And so the product we wanted to

580
00:26:32,480 --> 00:26:37,879
Speaker 1: talk about today was the Aldi pork Schnitzel. It's crumb

581
00:26:37,920 --> 00:26:41,240
Speaker 1: pork schnitzel. It takes twenty minutes to cook serves for

582
00:26:41,320 --> 00:26:44,280
Speaker 1: its five hundred grams, and it retails at like nine

583
00:26:44,320 --> 00:26:48,840
Speaker 1: to ninety five, I think, which is incredibly cost effective

584
00:26:48,840 --> 00:26:51,919
Speaker 1: for families. But the reason we love it is the

585
00:26:52,000 --> 00:26:55,360
Speaker 1: nutritionals are so strong because and I'm encouraging people more

586
00:26:55,359 --> 00:26:57,720
Speaker 1: and more to do this when you're buying meat that

587
00:26:57,880 --> 00:27:01,359
Speaker 1: is perhaps crumbs so schnitzel in a supermarket or battered fish,

588
00:27:01,800 --> 00:27:04,320
Speaker 1: and I got a whole lot of slack online about it,

589
00:27:04,440 --> 00:27:09,280
Speaker 1: or you should be recommending just chicken breast or plain meats. Well, sure,

590
00:27:09,320 --> 00:27:12,200
Speaker 1: but a lot of people do like a crumbed convenient product,

591
00:27:12,200 --> 00:27:14,360
Speaker 1: and that's a million times better than getting a takeaway.

592
00:27:14,440 --> 00:27:16,080
Speaker 2: So I think, just back it up. People give me

593
00:27:16,080 --> 00:27:17,560
Speaker 2: a break. Back it up.

594
00:27:17,760 --> 00:27:19,840
Speaker 1: But what I do look for, though, is a high

595
00:27:19,840 --> 00:27:22,560
Speaker 1: percentage of meat, because certainly when it comes to the

596
00:27:22,600 --> 00:27:24,800
Speaker 1: crumb chickens out there and even fish, they can be

597
00:27:24,800 --> 00:27:27,359
Speaker 1: as long as forty fifty percent, which is too low

598
00:27:27,480 --> 00:27:30,200
Speaker 1: because if you're buying a protein based product should predominantly

599
00:27:30,200 --> 00:27:32,560
Speaker 1: be the protein. And the reason that we love this

600
00:27:32,640 --> 00:27:34,280
Speaker 1: audi product, and I should say it's in the fresh

601
00:27:34,359 --> 00:27:37,520
Speaker 1: meat section, is that it's seventy one percent astray.

602
00:27:37,160 --> 00:27:38,800
Speaker 2: In pork, which is really high.

603
00:27:39,280 --> 00:27:42,920
Speaker 1: You won't get many crumb products much higher than seventy.

604
00:27:43,359 --> 00:27:46,320
Speaker 1: And then it's eighteen percent bread crumb, which is a

605
00:27:46,320 --> 00:27:49,639
Speaker 1: wheat flour, salt, yeese, gluten, parmesan cheese, which makes it

606
00:27:49,760 --> 00:27:52,800
Speaker 1: very tasty. There's a feit little additives there, but even

607
00:27:52,840 --> 00:27:55,800
Speaker 1: though the list is reasonably long, the amounts of those

608
00:27:55,840 --> 00:27:59,080
Speaker 1: additives are very small, so I wouldn't even worry about them.

609
00:27:59,119 --> 00:28:03,359
Speaker 1: Because nutrition per serve, which is one hundred and twenty

610
00:28:03,400 --> 00:28:06,359
Speaker 1: five grams or one schnitzel, it's got a massive twenty

611
00:28:06,400 --> 00:28:09,600
Speaker 1: three grams of protein. It's only got five point three

612
00:28:09,640 --> 00:28:12,560
Speaker 1: grams of fat, which is very low, so it's not

613
00:28:12,680 --> 00:28:15,639
Speaker 1: technically low fat but pretty close to it. Low and

614
00:28:15,680 --> 00:28:19,000
Speaker 1: saturated fat at one point eight grams, fourteen point six

615
00:28:19,000 --> 00:28:21,800
Speaker 1: grams at carbohydrates and only two point five grams of sugars,

616
00:28:21,800 --> 00:28:24,680
Speaker 1: which is very low for a crumb, and the sodium

617
00:28:24,680 --> 00:28:26,760
Speaker 1: at two thirty four is also low considering it's got

618
00:28:26,760 --> 00:28:29,080
Speaker 1: some nice palmesan flavor through it.

619
00:28:29,600 --> 00:28:32,040
Speaker 2: So I absolutely like this product.

620
00:28:32,119 --> 00:28:35,000
Speaker 1: I don't eat a huge amount of pork myself, but

621
00:28:35,600 --> 00:28:39,080
Speaker 1: I will often buy this for my family and they

622
00:28:39,200 --> 00:28:42,880
Speaker 1: really like it. It's got a nice flavor, it's mostly meat.

623
00:28:43,040 --> 00:28:46,120
Speaker 1: It tastes good. But as we've spoken about it cost effective,

624
00:28:46,200 --> 00:28:48,960
Speaker 1: like ten dollars for lean protein to serve the family.

625
00:28:49,560 --> 00:28:50,520
Speaker 1: You can't go wrong with that.

626
00:28:50,720 --> 00:28:51,000
Speaker 2: Now.

627
00:28:51,280 --> 00:28:53,200
Speaker 1: I have had a look at all the Audi schnitzels.

628
00:28:53,200 --> 00:28:55,280
Speaker 1: They're not greatly and I haven't found a good Audi

629
00:28:55,360 --> 00:28:58,600
Speaker 1: chicken snitsel. But this pork schnitzel I'm a big fan

630
00:28:58,680 --> 00:29:01,040
Speaker 1: of and can't fault. So I think if you too

631
00:29:01,120 --> 00:29:03,000
Speaker 1: enjoy schnitzel, or even want to have something in the

632
00:29:03,040 --> 00:29:06,000
Speaker 1: freezer for that night where you haven't prepped a meal,

633
00:29:06,080 --> 00:29:07,880
Speaker 1: you get home late, and you can just serve that

634
00:29:07,920 --> 00:29:11,120
Speaker 1: with a salad or some quick cook chips in the

635
00:29:11,160 --> 00:29:15,240
Speaker 1: oven with some salad. Like great meal, lean, high protein,

636
00:29:15,560 --> 00:29:19,360
Speaker 1: source of iron, and extremely cost effective. So head to

637
00:29:19,400 --> 00:29:21,800
Speaker 1: Aldi because big thumbs up from me. Did you actually

638
00:29:21,840 --> 00:29:22,640
Speaker 1: buy it and eat it?

639
00:29:23,120 --> 00:29:23,640
Speaker 3: No? I didn't.

640
00:29:23,640 --> 00:29:25,960
Speaker 4: I'm not a massive snitzler person. David loves them, but

641
00:29:26,040 --> 00:29:27,520
Speaker 4: I didn't try this one.

642
00:29:27,840 --> 00:29:31,680
Speaker 1: It looks good, it's pretty good like the schnitzel's nice.

643
00:29:32,040 --> 00:29:35,360
Speaker 1: I don't love pork, so I don't enjoy the meat,

644
00:29:35,400 --> 00:29:38,040
Speaker 1: but I cooked it for the boys and the crumbs

645
00:29:38,120 --> 00:29:40,920
Speaker 1: really nice, like they like it. Everyone else likes it.

646
00:29:40,920 --> 00:29:42,920
Speaker 1: It's just me because I don't love pork. But as

647
00:29:42,960 --> 00:29:45,520
Speaker 1: a schnitzel, it's a really good product. Like if they

648
00:29:45,520 --> 00:29:47,440
Speaker 1: did that same crumb with chicken and I'd be all

649
00:29:47,480 --> 00:29:50,320
Speaker 1: over it. So it's really lean, really lean pork fill

650
00:29:50,400 --> 00:29:52,440
Speaker 1: it and tastes great and yeah, my boys demolished it.

651
00:29:52,480 --> 00:29:53,560
Speaker 2: So good for the family.

652
00:29:53,840 --> 00:29:54,680
Speaker 3: Yeah, I agree.

653
00:29:54,800 --> 00:29:56,960
Speaker 4: Yeah. I went to Aldi looking because when our clients

654
00:29:57,000 --> 00:29:58,600
Speaker 4: really shops there and she loves it, and she said,

655
00:29:58,600 --> 00:29:59,480
Speaker 4: can I have a snitzel?

656
00:29:59,480 --> 00:30:00,920
Speaker 3: And I was like, oh, oh, I don't think Aldie's

657
00:30:00,920 --> 00:30:01,560
Speaker 3: that great. Let me.

658
00:30:01,640 --> 00:30:03,520
Speaker 4: I was like, I'm going today anyway, let me have

659
00:30:03,560 --> 00:30:05,840
Speaker 4: a look because I actually specifically go to Aldi four

660
00:30:05,880 --> 00:30:08,080
Speaker 4: their almond butter, because you know, with mea with her

661
00:30:08,160 --> 00:30:10,640
Speaker 4: nut allergies, like, I think it's quite cost effective to

662
00:30:10,640 --> 00:30:12,080
Speaker 4: get it from there, and I worry a little bit

663
00:30:12,120 --> 00:30:14,400
Speaker 4: about the cross contamination between the nuts, but I've used

664
00:30:14,400 --> 00:30:16,040
Speaker 4: the Aldi one from the beginning with her and I

665
00:30:16,080 --> 00:30:17,800
Speaker 4: know it's pretty good. So I go there and I

666
00:30:17,800 --> 00:30:19,760
Speaker 4: buy that and a couple of other Aldi staples, And

667
00:30:19,800 --> 00:30:21,400
Speaker 4: I was just having a look for my client because

668
00:30:21,400 --> 00:30:23,720
Speaker 4: she wanted something for her family, and that was really

669
00:30:23,760 --> 00:30:25,560
Speaker 4: the only good one I found there, which is why

670
00:30:25,560 --> 00:30:27,040
Speaker 4: I quickly stuffed it and sent it to you.

671
00:30:27,360 --> 00:30:28,280
Speaker 3: But two hundred.

672
00:30:28,000 --> 00:30:30,200
Speaker 4: Calories for a fill it twenty three grams of protein,

673
00:30:30,280 --> 00:30:33,520
Speaker 4: you can't go wrong technically. Is it a process food,

674
00:30:33,840 --> 00:30:37,040
Speaker 4: I mean not ultra process. It's not ultra process exactly.

675
00:30:37,080 --> 00:30:40,240
Speaker 4: It's a quick, convenient option if your options are McDonald's

676
00:30:40,280 --> 00:30:44,680
Speaker 4: drives through a reheat meal or you know, beautiful Australian

677
00:30:44,720 --> 00:30:46,680
Speaker 4: it's also Australian pork as well, which I think is

678
00:30:46,720 --> 00:30:49,720
Speaker 4: really good seventy one percent, twenty three grams of protein.

679
00:30:49,840 --> 00:30:51,800
Speaker 4: Like you said, with a mixed salad bag, Heat up

680
00:30:51,840 --> 00:30:54,280
Speaker 4: some frozen veggis for the kids, you know, throw some

681
00:30:54,360 --> 00:30:56,160
Speaker 4: chips in the air fry. I serve it with a

682
00:30:56,160 --> 00:30:59,400
Speaker 4: bit of steam broccoli or something. It's a winner for

683
00:30:59,440 --> 00:31:03,120
Speaker 4: a meal. It's less than ten dollars. For for snitzels,

684
00:31:03,560 --> 00:31:06,600
Speaker 4: that's two dollars fifty and you're getting in twenty three

685
00:31:06,680 --> 00:31:09,600
Speaker 4: grams of protein. I mean for small children, they don't

686
00:31:09,600 --> 00:31:12,600
Speaker 4: need that much protein. But if you have growing teenagers,

687
00:31:12,680 --> 00:31:16,640
Speaker 4: particularly boys who are like bottomless pits, this is absolutely

688
00:31:16,680 --> 00:31:18,960
Speaker 4: a product I would be recommending to fill them up.

689
00:31:19,000 --> 00:31:22,040
Speaker 3: If you prefer to get your own lean, astrained.

690
00:31:21,520 --> 00:31:24,800
Speaker 4: Pork crumb at yourself, absolutely go right ahead. Is that

691
00:31:24,880 --> 00:31:27,960
Speaker 4: a better option? Yes, it really is. But Susie, you

692
00:31:28,000 --> 00:31:30,280
Speaker 4: and I are both busy mums. We know so many

693
00:31:30,320 --> 00:31:33,040
Speaker 4: of our listeners are looking for just quick hacks to

694
00:31:33,160 --> 00:31:35,920
Speaker 4: feed the family on a budget, and this is absolutely

695
00:31:35,960 --> 00:31:38,760
Speaker 4: one I will be recommending. So if you're someone who's like,

696
00:31:38,800 --> 00:31:41,920
Speaker 4: oh my god, Leanna and Susie are recommending crumb snitzel,

697
00:31:42,000 --> 00:31:43,760
Speaker 4: like jog on, we don't want to hear your opinion,

698
00:31:43,800 --> 00:31:46,160
Speaker 4: this isn't the sament for you. But if you are

699
00:31:46,200 --> 00:31:49,960
Speaker 4: someone who's really looking for a fairly good austrain based

700
00:31:50,000 --> 00:31:53,400
Speaker 4: product that is very budget friendly, then this is definitely

701
00:31:53,400 --> 00:31:53,959
Speaker 4: the one for you.

702
00:31:54,000 --> 00:31:54,640
Speaker 3: Head to Audi.

703
00:31:54,720 --> 00:31:57,680
Speaker 4: It is called the crumbed pork Snitzel with a hint

704
00:31:57,720 --> 00:32:00,200
Speaker 4: of parmesan. So leem, what else do you go to

705
00:32:00,240 --> 00:32:02,680
Speaker 4: Aldie to get? What else do I get? I get

706
00:32:02,840 --> 00:32:05,680
Speaker 4: the stain remover. I was reading a review online. I

707
00:32:05,720 --> 00:32:08,880
Speaker 4: was spending a fortune on what's the big brand nappy?

708
00:32:08,880 --> 00:32:10,200
Speaker 3: Said, and the stain removed? Because you know when you

709
00:32:10,240 --> 00:32:10,760
Speaker 3: got little.

710
00:32:10,640 --> 00:32:12,680
Speaker 4: Kids and they blow out their nappies and just like

711
00:32:12,720 --> 00:32:14,880
Speaker 4: I did baby led winning with both of my girls,

712
00:32:14,880 --> 00:32:17,400
Speaker 4: and every outfit of it's a nice branded oneer it's

713
00:32:17,400 --> 00:32:19,160
Speaker 4: just a came up branded one is just covered in

714
00:32:19,240 --> 00:32:20,720
Speaker 4: food by the end of the day. So I was like,

715
00:32:20,760 --> 00:32:23,640
Speaker 4: I need a good stain remover, hands down, the Aldi

716
00:32:23,720 --> 00:32:27,040
Speaker 4: stain remover. I was reviewing multiple mom's blogs. Came up

717
00:32:27,080 --> 00:32:28,880
Speaker 4: again and to get it again. So that's something that

718
00:32:28,920 --> 00:32:31,120
Speaker 4: I get from there. I get the rice cakes from

719
00:32:31,160 --> 00:32:34,160
Speaker 4: there because particularly for little bubbs, they're quite good. They're

720
00:32:34,280 --> 00:32:37,240
Speaker 4: very low in sodium, so I use them, particularly Fertilia

721
00:32:37,320 --> 00:32:39,520
Speaker 4: the moment. She's still any ten months so sodium or

722
00:32:39,560 --> 00:32:42,320
Speaker 4: salty is a concern. Little babies can't process too much salt,

723
00:32:42,400 --> 00:32:44,160
Speaker 4: so we want to keep their diet very low salts.

724
00:32:44,160 --> 00:32:45,640
Speaker 3: So I get the rice crackers from there.

725
00:32:45,880 --> 00:32:47,040
Speaker 2: What about the chocolate land?

726
00:32:47,400 --> 00:32:49,720
Speaker 4: I do get the chocolate, Yes, yes, I absolutely and

727
00:32:50,240 --> 00:32:51,200
Speaker 4: got multiple packs.

728
00:32:51,360 --> 00:32:54,880
Speaker 3: Get Yet we get the fake Umi's Mediterranean dip. We

729
00:32:54,960 --> 00:32:56,880
Speaker 3: love that. What else do I get from that?

730
00:32:57,080 --> 00:32:59,720
Speaker 1: She's talking about stain remover. I'll tell you what she

731
00:32:59,760 --> 00:33:01,560
Speaker 1: goes gets to Audi. I've been with us. She gets

732
00:33:01,600 --> 00:33:06,440
Speaker 1: the chocolate and the dumplings and mumblings.

733
00:33:06,440 --> 00:33:09,360
Speaker 3: I forgot about the dumplings, my god, and.

734
00:33:09,400 --> 00:33:12,360
Speaker 1: She gets the and the dip and she's about the

735
00:33:12,360 --> 00:33:14,920
Speaker 1: stain remover. So she's been highly misleading off shoped with her.

736
00:33:14,960 --> 00:33:16,240
Speaker 1: I know exactly what she gets from.

737
00:33:16,160 --> 00:33:17,920
Speaker 4: Out you know, I know it's a nutrition podcast, but

738
00:33:17,960 --> 00:33:19,440
Speaker 4: there are moms out there who just need a good

739
00:33:19,440 --> 00:33:20,959
Speaker 4: stain remover in their lives, Susie.

740
00:33:21,040 --> 00:33:23,040
Speaker 1: So you know, head to Audi you can thank me later.

741
00:33:23,760 --> 00:33:27,120
Speaker 1: I'm gonna actually want to try that Toorally. To wrap

742
00:33:27,160 --> 00:33:30,360
Speaker 1: us up today and took back to nutrition, We've had

743
00:33:30,480 --> 00:33:33,280
Speaker 1: actually two things. We've had a lot of questions about

744
00:33:33,280 --> 00:33:34,960
Speaker 1: what is an ultra processed food, so we are going

745
00:33:35,000 --> 00:33:37,280
Speaker 1: to cover that next episode off the back of your

746
00:33:38,160 --> 00:33:41,640
Speaker 1: ultra process And also we've had a lot of questions

747
00:33:41,640 --> 00:33:44,680
Speaker 1: about bone broth off the back of soups. Now is

748
00:33:44,680 --> 00:33:47,120
Speaker 1: it that good for us? This was a question off Instagram,

749
00:33:47,120 --> 00:33:49,840
Speaker 1: but we've had a few of them come through. So

750
00:33:49,880 --> 00:33:51,960
Speaker 1: the reason that we're seeing a lot of information about

751
00:33:52,000 --> 00:33:55,720
Speaker 1: bone broths is that there's a molecule in bone broth

752
00:33:55,800 --> 00:33:58,400
Speaker 1: that comes from the bones called carnisine and it's a

753
00:33:58,440 --> 00:34:02,880
Speaker 1: nemino acid which is associated with improved immune functions. So

754
00:34:03,000 --> 00:34:08,600
Speaker 1: actually clinically proven to improve cell migration of immune cells

755
00:34:08,600 --> 00:34:12,040
Speaker 1: to infected areas. So that is where the chicken soup

756
00:34:12,080 --> 00:34:14,240
Speaker 1: for the soul comes from. There is an evidence space

757
00:34:14,280 --> 00:34:17,239
Speaker 1: why we would have that when we were unwell. Do

758
00:34:17,320 --> 00:34:21,239
Speaker 1: I think that buying bone broth soup in the supermarket

759
00:34:21,640 --> 00:34:24,239
Speaker 1: is that good for us? I don't do it because

760
00:34:24,280 --> 00:34:27,799
Speaker 1: I think if you really want to have soup the

761
00:34:27,840 --> 00:34:31,440
Speaker 1: health benefits, your best to make your own broth with

762
00:34:31,560 --> 00:34:34,759
Speaker 1: the carcass and then you're getting it fresh so the

763
00:34:34,800 --> 00:34:37,440
Speaker 1: molecules are there, and make it with fresh vegetables at

764
00:34:37,440 --> 00:34:39,600
Speaker 1: the time, and have it if you're that committed to it,

765
00:34:40,239 --> 00:34:44,800
Speaker 1: because I think whenever you're processing something, it's then stored,

766
00:34:45,040 --> 00:34:48,720
Speaker 1: kept it different temperatures, transported could we made six months ago.

767
00:34:49,040 --> 00:34:51,120
Speaker 1: Sure there may be some health benefit, but does it

768
00:34:51,280 --> 00:34:54,600
Speaker 1: justify the significantly higher price on the soups in the supermarket.

769
00:34:54,600 --> 00:34:56,080
Speaker 2: I don't think so.

770
00:34:56,080 --> 00:34:58,839
Speaker 1: So I am just very happy to buy regular, good

771
00:34:58,840 --> 00:35:01,759
Speaker 1: old soup because ultimately many stocks will be made from

772
00:35:01,840 --> 00:35:05,279
Speaker 1: that broth anyway. But if you really want the benefits

773
00:35:05,320 --> 00:35:08,200
Speaker 1: from a bone broth soup and the collagen and the

774
00:35:08,239 --> 00:35:11,520
Speaker 1: gelatine and the kindozine that you get, you've got to

775
00:35:11,520 --> 00:35:13,800
Speaker 1: make your own, which means getting the old bones, whether

776
00:35:13,840 --> 00:35:15,959
Speaker 1: it's after a restaurant you take your tea bone home,

777
00:35:16,080 --> 00:35:18,319
Speaker 1: or eating a chicken and actually cooking it up like

778
00:35:18,480 --> 00:35:21,840
Speaker 1: you know nnnas and grandmothers do everywhere. That is the

779
00:35:22,000 --> 00:35:25,040
Speaker 1: true way to get those health benefits from a soup.

780
00:35:25,280 --> 00:35:28,200
Speaker 1: And obviously it's very time consuming, it's quite messy, it's

781
00:35:28,239 --> 00:35:28,640
Speaker 1: a big.

782
00:35:28,520 --> 00:35:29,840
Speaker 2: Process to make your own stock.

783
00:35:30,480 --> 00:35:33,000
Speaker 1: But if you're that committed to it, I would be

784
00:35:33,040 --> 00:35:35,080
Speaker 1: doing it at home rather than just paying extra money

785
00:35:35,080 --> 00:35:37,680
Speaker 1: at the supermarket for a bone broth, because it's probably

786
00:35:37,719 --> 00:35:43,680
Speaker 1: not significantly better than any old soup that's already been made.

787
00:35:43,760 --> 00:35:45,879
Speaker 4: And I must say, I don't think I've really ever

788
00:35:46,000 --> 00:35:48,640
Speaker 4: recommended bone broth unless I do have a client that

789
00:35:48,920 --> 00:35:51,640
Speaker 4: you might have daycare age kids and they're just constantly

790
00:35:51,640 --> 00:35:53,680
Speaker 4: getting sick. But even then there's quite a few things

791
00:35:53,680 --> 00:35:56,840
Speaker 4: I would recommend from an immunity perspective before that. But

792
00:35:57,000 --> 00:35:58,800
Speaker 4: just to break it down a little bit for our listeners,

793
00:35:58,920 --> 00:36:01,680
Speaker 4: bone broth is essentially cross between stock and broth.

794
00:36:01,880 --> 00:36:03,520
Speaker 3: So when you've got broth.

795
00:36:03,239 --> 00:36:06,160
Speaker 4: You're essentially just simmering vegetables might be a bit of meat,

796
00:36:06,200 --> 00:36:08,680
Speaker 4: herbs and spices in there, and generally you're doing that

797
00:36:08,719 --> 00:36:10,840
Speaker 4: for about kind of thirty to forty minutes up to

798
00:36:10,920 --> 00:36:12,920
Speaker 4: an hour or two. Then you strain it and you

799
00:36:13,040 --> 00:36:15,800
Speaker 4: use it. That's essentially broth. When it comes to stock,

800
00:36:15,880 --> 00:36:19,080
Speaker 4: you're doing the same thing. You're simmering veggies, you know, carrots, onion,

801
00:36:19,200 --> 00:36:23,160
Speaker 4: celery plus some animal bones for about four hours or so,

802
00:36:23,239 --> 00:36:26,200
Speaker 4: then straining it. Bone broth, on the other hand, is

803
00:36:26,280 --> 00:36:29,520
Speaker 4: made from, like Susie said, using the bones of beefore,

804
00:36:29,600 --> 00:36:32,920
Speaker 4: chicken or whatever it might be, plus simmering that with vegetables,

805
00:36:32,960 --> 00:36:35,760
Speaker 4: and it's typically cooked for a lot longer, so twenty

806
00:36:35,760 --> 00:36:36,960
Speaker 4: four hours or more.

807
00:36:37,440 --> 00:36:39,200
Speaker 3: Then you strain it, then you season it.

808
00:36:39,360 --> 00:36:42,160
Speaker 4: And like Susie mentioned, there is a particular participle in

809
00:36:42,239 --> 00:36:44,600
Speaker 4: there that has been shown in the research. I went

810
00:36:44,680 --> 00:36:47,080
Speaker 4: right back and the study was back from two thousands,

811
00:36:47,080 --> 00:36:49,400
Speaker 4: so it's quite an old study now, Susie. It was

812
00:36:49,400 --> 00:36:53,759
Speaker 4: published in the journal called Chest Funnily enough, and the

813
00:36:53,840 --> 00:36:56,640
Speaker 4: bones in the soup were shown to provide a mild

814
00:36:56,719 --> 00:36:59,640
Speaker 4: anti inflammatory effect which helped to mitigate the symptoms of

815
00:36:59,840 --> 00:37:03,040
Speaker 4: up per respiratory infections. So if I did have a

816
00:37:03,080 --> 00:37:06,240
Speaker 4: client that you know continuously was getting sick, was getting

817
00:37:06,280 --> 00:37:10,040
Speaker 4: respiratory infections, it may be helpful. And if you're unwell

818
00:37:10,200 --> 00:37:12,000
Speaker 4: and you don't have time to sit there and simmer

819
00:37:12,000 --> 00:37:15,000
Speaker 4: your own broth and bones for multiple hours, sure buying

820
00:37:15,040 --> 00:37:18,400
Speaker 4: some supermarket bone broth might be beneficial. But I wouldn't

821
00:37:18,440 --> 00:37:21,720
Speaker 4: recommend it because Susie, online, I've seen so many claims

822
00:37:21,719 --> 00:37:24,960
Speaker 4: about bone bros from healing your gut to you know,

823
00:37:25,200 --> 00:37:29,160
Speaker 4: curing I don't know, like ADHD, like just ridiculous things online,

824
00:37:29,239 --> 00:37:32,760
Speaker 4: And the science doesn't support ninety percent of the claims online.

825
00:37:32,800 --> 00:37:33,759
Speaker 3: But the only one it.

826
00:37:33,760 --> 00:37:37,360
Speaker 4: Is really helpful for is those upper infections we do

827
00:37:37,480 --> 00:37:39,759
Speaker 4: have some research for, so that would really be the

828
00:37:39,800 --> 00:37:42,480
Speaker 4: only time I would be recommending it for clients. Like

829
00:37:42,520 --> 00:37:44,520
Speaker 4: Susie said, it's probably better to make your own, but

830
00:37:44,560 --> 00:37:46,360
Speaker 4: if you want, you can buy it in the supermarket,

831
00:37:46,400 --> 00:37:48,960
Speaker 4: but you absolutely will be paying the price for it,

832
00:37:49,200 --> 00:37:51,680
Speaker 4: generally ten dollars plus for it, you know, a portion

833
00:37:51,760 --> 00:37:53,799
Speaker 4: of bone broth. Now, the one thing I did want

834
00:37:53,840 --> 00:37:56,960
Speaker 4: to mention Susie is that there was actually another study

835
00:37:57,080 --> 00:38:02,000
Speaker 4: in twenty thirteen that showed that regular ingestion of bone

836
00:38:02,000 --> 00:38:06,440
Speaker 4: broth the bones in there are known to sequesta heavy metals,

837
00:38:06,520 --> 00:38:09,600
Speaker 4: so There is a risk with consuming too much bone

838
00:38:09,600 --> 00:38:13,120
Speaker 4: broth because that can lead to a risk of lead contamination.

839
00:38:13,520 --> 00:38:17,680
Speaker 4: So this is particularly risky for our vulnerable populations, particularly

840
00:38:17,719 --> 00:38:21,480
Speaker 4: our children and our babies. And there was a silly,

841
00:38:21,520 --> 00:38:25,359
Speaker 4: silly what we call them, social media influenza many years

842
00:38:25,400 --> 00:38:28,640
Speaker 4: ago who actually developed a cookbook saying that, you know, infants,

843
00:38:28,680 --> 00:38:31,279
Speaker 4: instead of having baby formulas, should have bone broth. That

844
00:38:31,480 --> 00:38:34,920
Speaker 4: was incredibly harmful. The book was pulled from publishing. So

845
00:38:34,960 --> 00:38:37,360
Speaker 4: it's not something we ever would recommend for infants. It

846
00:38:37,400 --> 00:38:40,560
Speaker 4: is not a replacement for nutrition. There's very little nutrition

847
00:38:40,719 --> 00:38:44,680
Speaker 4: in something like bone broth. Children infants really still need

848
00:38:44,760 --> 00:38:48,879
Speaker 4: you know, healthy fats, veggies, protein, carbohydrates, that sort of thing.

849
00:38:48,960 --> 00:38:51,120
Speaker 4: So it is definitely not a sole source of nutrition.

850
00:38:51,200 --> 00:38:53,200
Speaker 4: It's not going to work any wonders in your diet.

851
00:38:53,520 --> 00:38:56,000
Speaker 4: It can be harmful if you're having too much of it,

852
00:38:56,239 --> 00:38:58,560
Speaker 4: but there is that small benefit if you are somebody

853
00:38:58,560 --> 00:39:02,040
Speaker 4: who you know regularly gets those upper respiratory infections.

854
00:39:02,040 --> 00:39:04,560
Speaker 3: It is something that can be good, but not I.

855
00:39:04,520 --> 00:39:07,440
Speaker 4: Guess as a regular type thing.

856
00:39:07,440 --> 00:39:08,680
Speaker 3: I would only really be saying it.

857
00:39:08,719 --> 00:39:10,520
Speaker 4: You know, take it during the winter seasons, take it

858
00:39:10,520 --> 00:39:12,279
Speaker 4: if you feel like your immunity is down a bit

859
00:39:12,400 --> 00:39:14,160
Speaker 4: or you're a bit you know, under the weather. I

860
00:39:14,160 --> 00:39:17,240
Speaker 4: wouldn't just be saying, you know, make loads and loads

861
00:39:17,239 --> 00:39:19,560
Speaker 4: of bone bross constantly, because there is that little bit

862
00:39:19,560 --> 00:39:21,520
Speaker 4: of a risk that it does have high amounts of

863
00:39:21,600 --> 00:39:23,440
Speaker 4: let in there potentially from the bones.

864
00:39:24,160 --> 00:39:25,600
Speaker 1: You're probably just as good to have a bowl of

865
00:39:25,680 --> 00:39:28,640
Speaker 1: veggie soup at steak and off you go, all right, Liam,

866
00:39:28,840 --> 00:39:30,439
Speaker 1: That brings us to the end of the Nutrition Couch

867
00:39:30,480 --> 00:39:32,600
Speaker 1: for another week. Please keep telling your friends about us,

868
00:39:32,680 --> 00:39:36,960
Speaker 1: and we have mentioned that we're considering running a retreat

869
00:39:37,280 --> 00:39:40,839
Speaker 1: later this year in which we will be hosting some

870
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Speaker 1: seminars and some sessions, and it will include our protein powder,

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Speaker 1: our new book, and also a beautiful weekend away. So

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Speaker 1: we're looking at the moment for expressions of interest. So

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Speaker 1: if you do think that might be something, and you

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Speaker 1: have a budget of roughly two thousand dollars we think

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00:39:54,120 --> 00:39:56,440
Speaker 1: the costs will be, please send us a DM on

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Speaker 1: Instagram or send us a message at at the nutri

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Speaker 1: Couch dot com, because we're currently sort of assessing whether

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Speaker 1: that's going to be a viable project. And we will

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Speaker 1: see you next Wednesday for our regular episode drop, have

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Speaker 1: a good week, Catch you guys next week.