1 00:00:00,760 --> 00:00:04,000 Speaker 1: Hi, I'm Leanne Ward and I'm Susie Burrow and welcome 2 00:00:04,000 --> 00:00:06,720 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:06,720 --> 00:00:10,160 Speaker 1: Austray's leading dieticians, bringing you everything that is new in 4 00:00:10,200 --> 00:00:13,440 Speaker 1: the world of nutrition, diets and good food. From the 5 00:00:13,520 --> 00:00:16,560 Speaker 1: Nutrition Couch today the weight loss dance doing the rounds 6 00:00:16,560 --> 00:00:19,439 Speaker 1: on TikTok. It's a fun way to burn calories or 7 00:00:19,680 --> 00:00:23,360 Speaker 1: is it actually promoting disordered eating and exercise behaviors. Our 8 00:00:23,440 --> 00:00:26,120 Speaker 1: nutrition case study today is taking a closer look at 9 00:00:26,120 --> 00:00:28,600 Speaker 1: the eight hundred calorie diet. Is this a good option 10 00:00:28,800 --> 00:00:32,239 Speaker 1: or simply promoting restricted eating? Our product review is a 11 00:00:32,280 --> 00:00:34,800 Speaker 1: new range of vegetable chips finding their way into the 12 00:00:34,840 --> 00:00:37,760 Speaker 1: health food aisle, and our listener question is all about 13 00:00:37,920 --> 00:00:40,479 Speaker 1: how to restart over after you've fallen off the wagon. 14 00:00:41,360 --> 00:00:43,360 Speaker 1: But first, Susie, what have you been up to this week? 15 00:00:44,080 --> 00:00:47,520 Speaker 2: Well, Hi, lee Anne, I think this week the temperatures 16 00:00:47,520 --> 00:00:50,360 Speaker 2: have plummeted in Sydney and all I can think about 17 00:00:50,479 --> 00:00:53,199 Speaker 2: is having a little mid year break. It's about a 18 00:00:53,240 --> 00:00:56,720 Speaker 2: month until school holidays and so I am rapidly looking 19 00:00:56,800 --> 00:01:01,040 Speaker 2: at Brisbane and Queensland holiday options to get up and 20 00:01:01,080 --> 00:01:05,080 Speaker 2: get some sun because I have quite olivey skin, and 21 00:01:05,120 --> 00:01:07,039 Speaker 2: I find I need a lot of sunlight to keep 22 00:01:07,040 --> 00:01:09,800 Speaker 2: my vitamin D and my mood on track. So I 23 00:01:09,880 --> 00:01:11,920 Speaker 2: am literally counting down so I can get up there 24 00:01:12,080 --> 00:01:15,120 Speaker 2: and get some sun. So I cannot wait until the 25 00:01:15,120 --> 00:01:16,040 Speaker 2: midyear holiday. 26 00:01:16,560 --> 00:01:18,720 Speaker 1: Yes, love it. And the temperatures have dropped a little 27 00:01:18,720 --> 00:01:20,600 Speaker 1: bit here as well. Nowhere near as bad as what 28 00:01:20,880 --> 00:01:23,440 Speaker 1: is around the rest of the country, me being in Brisbane. 29 00:01:23,680 --> 00:01:26,160 Speaker 1: But yeah, we still have beautiful sunny days during the day, 30 00:01:26,200 --> 00:01:28,400 Speaker 1: so come on up and enjoy the sunshine and our 31 00:01:28,440 --> 00:01:30,800 Speaker 1: gorgeous beaches. A bit cool to swim at the moment, 32 00:01:30,880 --> 00:01:33,200 Speaker 1: but still nice sunbaking on the sand with. 33 00:01:33,400 --> 00:01:35,880 Speaker 2: Sun springing at you, and you're wearing like a single 34 00:01:35,880 --> 00:01:38,040 Speaker 2: at top, which is just annoying me from a distance. 35 00:01:38,080 --> 00:01:40,120 Speaker 3: To be honest, I did just finish at the gyms. 36 00:01:40,120 --> 00:01:41,800 Speaker 1: I'm a little bit I still can't decide if I'm 37 00:01:41,840 --> 00:01:44,319 Speaker 1: hot or colder, So. 38 00:01:44,360 --> 00:01:46,480 Speaker 2: Yeah, bring on some warm weather. But I think the 39 00:01:46,480 --> 00:01:49,400 Speaker 2: first thing we wanted to talk about today was that 40 00:01:49,440 --> 00:01:54,120 Speaker 2: there is another trending TikTok movement. It's a weight loss 41 00:01:54,200 --> 00:01:58,520 Speaker 2: dance of our resident TikTok reporter Lean take us through. 42 00:01:58,760 --> 00:02:02,080 Speaker 1: Yeah, so viral TikTok. We're going to call it the 43 00:02:02,120 --> 00:02:05,640 Speaker 1: weight loss Dance. Has sparked controversy left right and center 44 00:02:05,680 --> 00:02:08,800 Speaker 1: with our health professionals. It really blew up from a 45 00:02:08,800 --> 00:02:12,639 Speaker 1: fitness account a lady overseas somewhere. She has over three 46 00:02:12,720 --> 00:02:16,640 Speaker 1: million followers, and it's essentially her doing this dance in 47 00:02:16,760 --> 00:02:19,960 Speaker 1: thirty to I guess sixty second clips kind of crunching 48 00:02:20,000 --> 00:02:22,560 Speaker 1: her abs while dancing at the same time. And I 49 00:02:22,600 --> 00:02:24,080 Speaker 1: thought it was just a little bit of fun. But 50 00:02:24,120 --> 00:02:26,000 Speaker 1: when I dug a little bit deeper and I really 51 00:02:26,160 --> 00:02:29,440 Speaker 1: started to reading the captions and the comments in the video, 52 00:02:29,560 --> 00:02:32,760 Speaker 1: SUSI a lot of it was a lot of misinformation. Yeah, 53 00:02:32,919 --> 00:02:34,560 Speaker 1: was you can you can get a six pack from 54 00:02:34,600 --> 00:02:38,280 Speaker 1: doing this dance. You can heal your postpartum ab separation 55 00:02:38,400 --> 00:02:41,160 Speaker 1: from doing this. There's a lot of misinformation going around. 56 00:02:41,200 --> 00:02:44,000 Speaker 1: So I'm all for exercise, all for fun exercise. It 57 00:02:44,040 --> 00:02:47,160 Speaker 1: looks quite high intensity, but just doing something like that 58 00:02:47,200 --> 00:02:49,640 Speaker 1: for thirty or sixty seconds, I'm not sure how long 59 00:02:49,680 --> 00:02:51,960 Speaker 1: it actually goes for. And the other thing is it 60 00:02:51,960 --> 00:02:54,519 Speaker 1: says she's a fitness user, but it doesn't say she's, 61 00:02:54,680 --> 00:02:57,120 Speaker 1: you know, a qualified personal trainer or anything like that. 62 00:02:57,280 --> 00:02:57,520 Speaker 3: Either. 63 00:02:57,639 --> 00:03:00,320 Speaker 1: So this dance is sort of blown up online. People 64 00:03:00,320 --> 00:03:02,720 Speaker 1: are trying it all around the world, I think, and 65 00:03:02,800 --> 00:03:04,360 Speaker 1: it looks like a whole lot of fun, but I 66 00:03:04,400 --> 00:03:08,400 Speaker 1: think that some of the captions are quite misleading in 67 00:03:08,480 --> 00:03:11,760 Speaker 1: terms of the health conditions and the promises that they make. 68 00:03:12,600 --> 00:03:14,760 Speaker 2: I think, first of all, dancing is a great way 69 00:03:14,760 --> 00:03:16,720 Speaker 2: to burn calories, and I think that's where this dance 70 00:03:16,760 --> 00:03:19,960 Speaker 2: has got itself into trouble, because they've associated doing it 71 00:03:20,000 --> 00:03:23,920 Speaker 2: in intense bursts of activity with weight loss outcomes, and 72 00:03:24,000 --> 00:03:26,080 Speaker 2: as we know, it's a little bit more complicated than that. 73 00:03:26,160 --> 00:03:28,320 Speaker 2: And I think just straight away linking a one off 74 00:03:28,360 --> 00:03:31,120 Speaker 2: behavior to weight loss or in this instant getting abs, 75 00:03:31,320 --> 00:03:34,040 Speaker 2: you know, sets particularly young people up for that association 76 00:03:34,200 --> 00:03:39,360 Speaker 2: between extreme behavior with the goal of specifically losing weight. 77 00:03:39,440 --> 00:03:41,320 Speaker 2: So I can see why people are a little bit 78 00:03:41,360 --> 00:03:44,160 Speaker 2: annoyed by it and thinking that it's misleading, particularly to 79 00:03:44,280 --> 00:03:46,880 Speaker 2: young girls. And because let's be honest, you would have 80 00:03:46,880 --> 00:03:49,240 Speaker 2: to dance for several hours in a row to have 81 00:03:49,280 --> 00:03:52,560 Speaker 2: any significant calorie burn. You know, we've all had a 82 00:03:52,680 --> 00:03:55,600 Speaker 2: night out on the town where we've danced all night 83 00:03:55,920 --> 00:03:57,600 Speaker 2: and can barely walk, and we know that it's been 84 00:03:57,640 --> 00:04:00,600 Speaker 2: a great little metabolic workout, but in this instance, at 85 00:04:00,640 --> 00:04:03,680 Speaker 2: just thirty to sixty seconds of short term intervals, it's 86 00:04:03,680 --> 00:04:05,720 Speaker 2: really not going to do anything, and it's definitely not 87 00:04:05,800 --> 00:04:08,520 Speaker 2: going to support spot fat loss, which is what we've 88 00:04:08,520 --> 00:04:10,960 Speaker 2: always spoken about. And I think the other issue with this, 89 00:04:11,240 --> 00:04:13,600 Speaker 2: specifically on TikTok is that it's really linking it to 90 00:04:13,680 --> 00:04:17,159 Speaker 2: abdominal abs and abdominal fat and if it was that 91 00:04:17,279 --> 00:04:19,320 Speaker 2: easy to get a six pack, we would all be 92 00:04:19,600 --> 00:04:21,960 Speaker 2: dancing on the spot for brief periods of time. So 93 00:04:22,000 --> 00:04:24,000 Speaker 2: I can see why some people are a little bit 94 00:04:24,000 --> 00:04:26,640 Speaker 2: annoyed that it's making and doing the rounds with young girls. 95 00:04:27,400 --> 00:04:29,200 Speaker 1: And in this article that I'm just reading, it says 96 00:04:29,320 --> 00:04:32,200 Speaker 1: the belly curling exercise can reduce your belly fat and 97 00:04:32,240 --> 00:04:35,920 Speaker 1: it's essentially a signature hip thrust move followed by almost 98 00:04:35,960 --> 00:04:38,240 Speaker 1: like an adominal crunch. So you know, hip thrusts are 99 00:04:38,240 --> 00:04:42,000 Speaker 1: great exercises, abdominal crunch are great exercises. But these things 100 00:04:42,080 --> 00:04:45,159 Speaker 1: just in isolation as part of a small couple of 101 00:04:45,160 --> 00:04:47,520 Speaker 1: minute a sweaty workout probably isn't going to do too 102 00:04:47,600 --> 00:04:49,440 Speaker 1: much at the end of the day. And as you mentioned, 103 00:04:49,480 --> 00:04:52,600 Speaker 1: we can't spot reduce belly fat. So unfortunately, we can't 104 00:04:52,720 --> 00:04:55,599 Speaker 1: choose where body fat loss comes from, and for the 105 00:04:55,640 --> 00:04:58,679 Speaker 1: majority of people, it's very genetic where we actually store 106 00:04:58,760 --> 00:05:01,279 Speaker 1: and hold and lose body fat as well. So I 107 00:05:01,279 --> 00:05:03,240 Speaker 1: think it is quite misleading. But I'm all for a 108 00:05:03,240 --> 00:05:05,320 Speaker 1: bit of fun. If you just want to try it 109 00:05:05,360 --> 00:05:07,880 Speaker 1: as part of a fun type of workout and it's 110 00:05:07,880 --> 00:05:10,119 Speaker 1: for you a good ten to twenty sort of minute 111 00:05:10,120 --> 00:05:11,599 Speaker 1: period where you can actually get a bit of a 112 00:05:11,600 --> 00:05:13,520 Speaker 1: sweat up, I think that's a great form of exercise. 113 00:05:13,600 --> 00:05:15,600 Speaker 1: But I just think that, yeah, some of these claims 114 00:05:15,600 --> 00:05:18,640 Speaker 1: here a little bit misleading, particularly because the TikTok audience 115 00:05:18,720 --> 00:05:20,600 Speaker 1: is quite young and there are a lot of sort 116 00:05:20,600 --> 00:05:22,680 Speaker 1: of young impressionable girls online as well. 117 00:05:23,279 --> 00:05:25,960 Speaker 2: I think it's interesting with young kids and their movement though, 118 00:05:26,000 --> 00:05:27,960 Speaker 2: because if you think back to when you were young, 119 00:05:28,560 --> 00:05:31,479 Speaker 2: and definitely when I was a lot younger, it was 120 00:05:31,520 --> 00:05:33,799 Speaker 2: a big part of life to be going to dancing 121 00:05:33,839 --> 00:05:36,799 Speaker 2: all the time. I did physical culture, people did ballet. 122 00:05:37,279 --> 00:05:39,600 Speaker 2: I would argue that younger people were a lot more 123 00:05:39,600 --> 00:05:42,480 Speaker 2: active with structured activities that would encourage those bursts of 124 00:05:42,560 --> 00:05:46,760 Speaker 2: high intensity activity. And my observation of clients and also 125 00:05:46,880 --> 00:05:50,440 Speaker 2: my own children, is that kids today do not necessarily 126 00:05:50,480 --> 00:05:52,520 Speaker 2: do as much for as long a period of time. 127 00:05:52,680 --> 00:05:54,840 Speaker 2: So they might enroll in ballet or dancing for a 128 00:05:54,880 --> 00:05:57,120 Speaker 2: couple of years, but very quickly they move on to 129 00:05:57,240 --> 00:05:58,560 Speaker 2: other activities and they don't. 130 00:05:58,360 --> 00:05:59,640 Speaker 3: Necessarily follow things through. 131 00:06:00,120 --> 00:06:02,680 Speaker 2: The downside of that is we've got generations of kids 132 00:06:02,680 --> 00:06:05,760 Speaker 2: who haven't done a lot of physical training, so they 133 00:06:06,279 --> 00:06:08,920 Speaker 2: don't do that one or two hours of intense activity 134 00:06:08,960 --> 00:06:11,760 Speaker 2: regularly where they're developing skills, or in this instant doing 135 00:06:11,880 --> 00:06:14,599 Speaker 2: a really a lot of high intensity dancing. So that's 136 00:06:14,640 --> 00:06:16,440 Speaker 2: on one side. So that's why this has almost been 137 00:06:16,440 --> 00:06:19,600 Speaker 2: considered novel for this current generation because they didn't grow 138 00:06:19,680 --> 00:06:22,520 Speaker 2: up in that time where everyone did dancing or everyone 139 00:06:22,520 --> 00:06:24,719 Speaker 2: did jazz ballet for years and years at a time. 140 00:06:25,240 --> 00:06:26,800 Speaker 3: But for our adults, the other. 141 00:06:26,680 --> 00:06:29,359 Speaker 2: Thing on my mind is, let's not forget how powerful 142 00:06:29,440 --> 00:06:32,400 Speaker 2: dancing can be as a really smart way to move 143 00:06:32,520 --> 00:06:36,000 Speaker 2: and get great muscle tone and get flexibility. Because if 144 00:06:36,000 --> 00:06:37,680 Speaker 2: you've gone and done a dance, you know, do it 145 00:06:37,680 --> 00:06:39,720 Speaker 2: in front of the TV for a couple of songs, 146 00:06:39,760 --> 00:06:42,040 Speaker 2: you get a serious heart rate up in a serious sweat. 147 00:06:42,040 --> 00:06:44,880 Speaker 2: So for people who don't enjoy the gym, but really 148 00:06:44,920 --> 00:06:47,120 Speaker 2: know they need to move their body more. Don't disregard 149 00:06:47,200 --> 00:06:50,080 Speaker 2: dancing and dance classes as a great way to exercise, 150 00:06:50,560 --> 00:06:53,320 Speaker 2: get fitness, improve muscle tone, and do all those things, 151 00:06:53,360 --> 00:06:56,040 Speaker 2: which is great for metabolism in a much healthier way, 152 00:06:56,040 --> 00:06:57,760 Speaker 2: because of course you're not just doing it for brief 153 00:06:57,800 --> 00:07:00,880 Speaker 2: periods of time with the hope of suddenly developing a 154 00:07:00,920 --> 00:07:01,360 Speaker 2: six pack. 155 00:07:02,360 --> 00:07:04,520 Speaker 1: Absolutely. Yeah, I'm all for dancing as a form of 156 00:07:04,520 --> 00:07:08,159 Speaker 1: physical activity. I think it's wonderful. I just sadly can't dance. Susie, 157 00:07:08,720 --> 00:07:11,360 Speaker 1: what did you do for your wedding? Oh, we had 158 00:07:11,440 --> 00:07:12,200 Speaker 1: dance lessons? 159 00:07:12,920 --> 00:07:13,440 Speaker 3: I think we did. 160 00:07:13,760 --> 00:07:15,640 Speaker 1: We booked a package of six and then we hope 161 00:07:15,680 --> 00:07:18,400 Speaker 1: we added too extra one at the end because we 162 00:07:18,400 --> 00:07:19,280 Speaker 1: were so embarrassed. 163 00:07:19,680 --> 00:07:20,960 Speaker 3: So I'm just going to put it out there. 164 00:07:21,000 --> 00:07:23,680 Speaker 2: If anyone listening to the Nutrition Couch podcast would like 165 00:07:23,680 --> 00:07:26,000 Speaker 2: to see a video and dancing on her wedding day, 166 00:07:26,320 --> 00:07:28,560 Speaker 2: do send us a DM on Instagram and we will 167 00:07:28,600 --> 00:07:30,800 Speaker 2: put that video up because I definitely would like to 168 00:07:30,800 --> 00:07:31,160 Speaker 2: see that. 169 00:07:31,320 --> 00:07:33,760 Speaker 1: I could share it, but I am probably maybe six 170 00:07:33,840 --> 00:07:35,840 Speaker 1: champagnes deep as well, and I did forget that some 171 00:07:35,880 --> 00:07:38,560 Speaker 1: of the steps in the middle that's the funny some. 172 00:07:38,480 --> 00:07:41,920 Speaker 2: Of their funniest friends activity I've seen at weddings when 173 00:07:41,960 --> 00:07:45,120 Speaker 2: they've done their dancing after choreograph dance lessons. It is 174 00:07:45,160 --> 00:07:46,880 Speaker 2: a very funny thing to be doing in general. So 175 00:07:46,880 --> 00:07:48,480 Speaker 2: we'll look forward to seeing that video. 176 00:07:48,680 --> 00:07:50,280 Speaker 3: Thanks Susie. 177 00:07:51,480 --> 00:07:54,000 Speaker 1: And that I guess leads us into what we've been 178 00:07:54,040 --> 00:07:56,760 Speaker 1: hearing in our clinic rooms this week, Susie. So there's 179 00:07:56,760 --> 00:07:59,040 Speaker 1: been a little chat around our clients and a little 180 00:07:59,040 --> 00:08:03,200 Speaker 1: discussion around what's called the fast eight hundred calorie diet. 181 00:08:03,520 --> 00:08:05,720 Speaker 1: Can you bring us up to speed with this new 182 00:08:05,800 --> 00:08:08,880 Speaker 1: I guess diet trend and why are our clients talking 183 00:08:08,920 --> 00:08:09,320 Speaker 1: about it? 184 00:08:09,960 --> 00:08:12,320 Speaker 2: A lot of listeners probably have heard of it before. 185 00:08:12,440 --> 00:08:14,600 Speaker 2: It's done the rounds the last couple of years as 186 00:08:14,600 --> 00:08:18,840 Speaker 2: an eight hundred calorie prescriptive diet from the Michael Moseley Group, 187 00:08:19,600 --> 00:08:22,160 Speaker 2: and I first became familiar with it when I was 188 00:08:22,200 --> 00:08:25,280 Speaker 2: working with a bariatric surgeon and his doctor wife handed 189 00:08:25,320 --> 00:08:28,800 Speaker 2: me this eight hundred calorie diet book, and to be honest, 190 00:08:28,840 --> 00:08:31,040 Speaker 2: I was a bit appalled because I was thinking, there's 191 00:08:31,080 --> 00:08:33,520 Speaker 2: no way I would generally recommend an eight hundred calorie 192 00:08:33,559 --> 00:08:37,120 Speaker 2: diet for the average person, and since then, my experience 193 00:08:37,120 --> 00:08:39,800 Speaker 2: has been that I'll have clients who had done it 194 00:08:39,840 --> 00:08:43,480 Speaker 2: for short periods of time and then find that they've 195 00:08:43,520 --> 00:08:46,520 Speaker 2: lost weight initially, and then they get so very very 196 00:08:46,640 --> 00:08:49,880 Speaker 2: hungry that inevitably they rebound. And so I actually have 197 00:08:49,960 --> 00:08:54,079 Speaker 2: some quite profound issues with that approach, and I'll explain why, 198 00:08:54,160 --> 00:08:55,880 Speaker 2: because I think it can be a little bit confusing 199 00:08:55,880 --> 00:08:58,840 Speaker 2: when we've heard so much about intimate and fasting programs before. 200 00:08:59,000 --> 00:09:01,640 Speaker 2: So I think back to when we first heard about 201 00:09:01,679 --> 00:09:04,920 Speaker 2: intimate and fasting, we heard about the five to two diet, 202 00:09:05,000 --> 00:09:08,520 Speaker 2: so that was having two especially low calorie, five hundred 203 00:09:08,520 --> 00:09:11,599 Speaker 2: calorie days, and that was followed by regular eating. And 204 00:09:11,640 --> 00:09:15,920 Speaker 2: there's a good base of research to support sporadic extreme 205 00:09:16,000 --> 00:09:19,640 Speaker 2: calorie restriction, in which you a five hundred calorie day 206 00:09:19,640 --> 00:09:22,280 Speaker 2: of say a small coffee, a hard boiled egg, and 207 00:09:22,360 --> 00:09:25,720 Speaker 2: some salad and a vegetable soup is done twice a week. 208 00:09:25,800 --> 00:09:27,040 Speaker 3: Seems to reset a. 209 00:09:27,000 --> 00:09:30,080 Speaker 2: Number of the metabolic hormones involved in fat metabolism and 210 00:09:30,200 --> 00:09:33,800 Speaker 2: has some quite significant benefits when it comes to reducing 211 00:09:33,800 --> 00:09:37,040 Speaker 2: inflammation in the body and conditions like high cholesterol and 212 00:09:37,040 --> 00:09:40,200 Speaker 2: blood pressure that go alongside that. So the data on 213 00:09:40,240 --> 00:09:43,480 Speaker 2: the five two was always based on lifestyle diseases and 214 00:09:43,520 --> 00:09:45,400 Speaker 2: then a little bit of weight loss as a result. Now, 215 00:09:45,960 --> 00:09:48,600 Speaker 2: to me, the issue with this eight hundred calorie plan 216 00:09:48,679 --> 00:09:51,800 Speaker 2: which encourages people to do it all the time, so 217 00:09:51,840 --> 00:09:54,360 Speaker 2: you don't do it occasionally and revert back to normal eating. 218 00:09:54,679 --> 00:09:57,800 Speaker 2: This prescription is to eat eight hundred calories is the default. 219 00:09:57,880 --> 00:10:01,880 Speaker 2: So in food terms, that would be for example, an 220 00:10:01,880 --> 00:10:04,720 Speaker 2: egg on a slice of toast for breakfast, a tuna 221 00:10:04,800 --> 00:10:07,840 Speaker 2: salad for lunch, a small piece of chicken breast and 222 00:10:07,840 --> 00:10:10,760 Speaker 2: some vegetables, and maybe a yogurt or a milk coffee 223 00:10:10,800 --> 00:10:13,560 Speaker 2: for the day. So we are talking a very small 224 00:10:13,600 --> 00:10:17,480 Speaker 2: amount of food on an ongoing basis. And my issue 225 00:10:17,480 --> 00:10:18,920 Speaker 2: with this is not only does it not have a 226 00:10:18,960 --> 00:10:22,440 Speaker 2: strong research base to back it up, but to me, 227 00:10:22,640 --> 00:10:27,000 Speaker 2: it's really promoting extreme dietary restriction all the time. And 228 00:10:27,080 --> 00:10:30,840 Speaker 2: the downside of that is people are really hungry. They 229 00:10:30,960 --> 00:10:33,440 Speaker 2: over time have a reduction in metabolic raidars. The body 230 00:10:33,480 --> 00:10:37,280 Speaker 2: is compensating for such a significant reduction in calories, and 231 00:10:37,360 --> 00:10:41,840 Speaker 2: I think it's unreasonable to be expecting someone to stick 232 00:10:41,880 --> 00:10:45,120 Speaker 2: to that level of calorie restriction on an ongoing basis. 233 00:10:45,160 --> 00:10:48,720 Speaker 2: And I would never prescribe it, I never would use it, 234 00:10:49,280 --> 00:10:52,160 Speaker 2: and I have never seen good results from it, So 235 00:10:52,280 --> 00:10:55,040 Speaker 2: I'm pretty buyer. Beware with the eight hundred calorie approach, 236 00:10:55,080 --> 00:10:58,120 Speaker 2: I think there's much better, stronger regimes with an evidence 237 00:10:58,160 --> 00:11:01,840 Speaker 2: base out there to support their use in sustainable safe 238 00:11:01,840 --> 00:11:02,680 Speaker 2: weight loss. 239 00:11:03,240 --> 00:11:06,640 Speaker 1: And also, like I just think detrimentally, I think metabolically, 240 00:11:06,720 --> 00:11:10,600 Speaker 1: you're really going to downregulate your metabolism long term if 241 00:11:10,600 --> 00:11:13,000 Speaker 1: you're going to do something that low calorie long term. 242 00:11:13,040 --> 00:11:15,320 Speaker 1: And I mean it could be I guess an option 243 00:11:15,400 --> 00:11:18,840 Speaker 1: for a small percentage of the population who are sort 244 00:11:18,880 --> 00:11:21,720 Speaker 1: of in that morbidly obese category. I guess who for 245 00:11:22,000 --> 00:11:24,280 Speaker 1: various health conditions just need to get off a quick 246 00:11:24,320 --> 00:11:26,720 Speaker 1: maybe ten to fifteen kilos. But I think for the 247 00:11:26,760 --> 00:11:28,680 Speaker 1: majority of people who are looking at you know, the 248 00:11:28,720 --> 00:11:32,240 Speaker 1: diet trends coming through, who may only say want to 249 00:11:32,360 --> 00:11:34,400 Speaker 1: not even need to, but want to lose sort of 250 00:11:34,400 --> 00:11:37,239 Speaker 1: maybe five to ten kilos just to I guess optimize 251 00:11:37,280 --> 00:11:39,959 Speaker 1: their health or whatever the reason might be, I think 252 00:11:40,040 --> 00:11:42,040 Speaker 1: that this is probably not a great option for them 253 00:11:42,080 --> 00:11:44,960 Speaker 1: because they run the risk of damaging their metabolism long term. 254 00:11:45,160 --> 00:11:47,560 Speaker 1: Because on eight hundred calories, you probably can't get anywhere 255 00:11:47,600 --> 00:11:51,479 Speaker 1: near the protein in that's required to actually support you metabolically, 256 00:11:51,840 --> 00:11:54,760 Speaker 1: let alone things like fiber and complex carbohydrates which are 257 00:11:54,800 --> 00:11:57,280 Speaker 1: going to help you go to the bathroom. So I think, yeah, 258 00:11:57,320 --> 00:12:00,080 Speaker 1: there are a lot of limitations for this diet. And 259 00:12:00,080 --> 00:12:02,040 Speaker 1: also it is written by a doctor, not a dietitian. 260 00:12:02,080 --> 00:12:04,800 Speaker 1: And I mean, I think doctors are wonderful health professionals, 261 00:12:04,840 --> 00:12:06,600 Speaker 1: but they don't go to university for four or five 262 00:12:06,679 --> 00:12:09,520 Speaker 1: years like dietitians do to learn the intricate ins and 263 00:12:09,520 --> 00:12:10,720 Speaker 1: outs of nutrition science. 264 00:12:10,760 --> 00:12:11,040 Speaker 3: Do they. 265 00:12:11,840 --> 00:12:13,839 Speaker 2: Well, this is the reason I always like to listen 266 00:12:13,880 --> 00:12:17,560 Speaker 2: to practicing clinicians dietitians who are working at the coal 267 00:12:17,640 --> 00:12:20,720 Speaker 2: face with people every day, because I know as to 268 00:12:20,800 --> 00:12:23,360 Speaker 2: you that it is very difficult to follow an eight 269 00:12:23,440 --> 00:12:26,000 Speaker 2: hundred calorie diet, And you're right. The only instances where 270 00:12:26,000 --> 00:12:29,440 Speaker 2: we do prescribe it is pre surgery for bariatric patients 271 00:12:29,480 --> 00:12:32,800 Speaker 2: or people perhaps having abdominal surgery, where they will use 272 00:12:33,280 --> 00:12:36,959 Speaker 2: a meal replacement program like optifast for a very set 273 00:12:37,000 --> 00:12:40,520 Speaker 2: period of time under supervision with a dietitian to reduce 274 00:12:40,559 --> 00:12:43,280 Speaker 2: the size of the livery and improve surgery outcomes. 275 00:12:44,080 --> 00:12:44,559 Speaker 3: At most. 276 00:12:44,559 --> 00:12:47,080 Speaker 2: I've only ever seen it use for two maybe four 277 00:12:47,120 --> 00:12:49,800 Speaker 2: weeks for a really morbidly obese person who doesn't move 278 00:12:49,840 --> 00:12:52,440 Speaker 2: a lot, or can't move because they're physically impaired. But 279 00:12:52,800 --> 00:12:56,720 Speaker 2: if we think so, the average female, the smallest most 280 00:12:56,720 --> 00:12:59,520 Speaker 2: inactive female I would see, would maybe burn a thousand 281 00:12:59,600 --> 00:13:02,839 Speaker 2: a day, more likely twelve to fourteen hundred. Of course, 282 00:13:03,000 --> 00:13:05,839 Speaker 2: often your clients are a lot more active. And then 283 00:13:05,920 --> 00:13:08,600 Speaker 2: if we're adding on top of that some calories for activity, 284 00:13:08,679 --> 00:13:10,880 Speaker 2: so if their baseline is say twelve hundred and then 285 00:13:10,880 --> 00:13:14,840 Speaker 2: they're exercising, we are looking here at almost half their 286 00:13:14,880 --> 00:13:18,160 Speaker 2: requirement by expecting them to follow an eight hundred calorie diet. 287 00:13:18,600 --> 00:13:22,640 Speaker 2: And I have fundamental issues with promoting such strict restriction, 288 00:13:23,720 --> 00:13:25,880 Speaker 2: not based on a research base to show that there's 289 00:13:25,920 --> 00:13:28,920 Speaker 2: outcomes with this, Because people have to weigh everything they 290 00:13:28,960 --> 00:13:31,640 Speaker 2: can't eat out, it doesn't fit into life. And then, 291 00:13:31,640 --> 00:13:33,960 Speaker 2: of course what happens leanne is if they've had a 292 00:13:34,080 --> 00:13:36,080 Speaker 2: cheat meal, or they've had a birthday and enjoyed some 293 00:13:36,200 --> 00:13:39,199 Speaker 2: cake or a few glasses of wine, they've completely blown 294 00:13:39,200 --> 00:13:42,080 Speaker 2: their calories out. They retain all the extra fluid that 295 00:13:42,080 --> 00:13:44,439 Speaker 2: comes when they've got more carbohydrate on board. They feel 296 00:13:44,440 --> 00:13:47,719 Speaker 2: like a failure and it promotes that dieting approach. There 297 00:13:47,760 --> 00:13:50,760 Speaker 2: are much much better programs out there that are going 298 00:13:50,800 --> 00:13:53,760 Speaker 2: to give you much better sustainable results without making you 299 00:13:53,800 --> 00:13:58,040 Speaker 2: feel tired, hungry, and obsessed with food than that plan. 300 00:13:58,400 --> 00:14:01,360 Speaker 2: And I've never once seen a good long term outcome. 301 00:14:01,360 --> 00:14:04,400 Speaker 2: And if anything, I've seen several clients who achieve some 302 00:14:04,440 --> 00:14:06,679 Speaker 2: weight loss, you know, eight to ten kilos over three 303 00:14:06,760 --> 00:14:09,079 Speaker 2: four months. They could do it, and then now they 304 00:14:09,120 --> 00:14:11,920 Speaker 2: really struggle because I believe there's been some profound changes 305 00:14:11,960 --> 00:14:14,960 Speaker 2: to their metabolic rate because of this extended period of starvation. 306 00:14:15,720 --> 00:14:18,320 Speaker 1: Absolutely. Yeah, So really, I think it's more of a 307 00:14:18,360 --> 00:14:21,480 Speaker 1: short term diet for a select few people who may 308 00:14:21,600 --> 00:14:24,040 Speaker 1: need some quick weight loss for surgery, shrinkage of the liver, 309 00:14:24,120 --> 00:14:26,040 Speaker 1: that sort of thing like we talked about. It's definitely 310 00:14:26,040 --> 00:14:29,520 Speaker 1: not a lifestyle approach because who can eat eight hundred 311 00:14:29,520 --> 00:14:32,360 Speaker 1: calories for life. You're going to be starving mentally. It's 312 00:14:32,400 --> 00:14:34,600 Speaker 1: going to be an absolute struggle. And as you said, 313 00:14:34,760 --> 00:14:37,000 Speaker 1: you can't go out, you can't go you know, there's 314 00:14:37,000 --> 00:14:39,000 Speaker 1: no alcohol in this plan. There's no going and getting 315 00:14:39,000 --> 00:14:40,920 Speaker 1: an ice cream with your kids. There's no going out 316 00:14:40,960 --> 00:14:43,720 Speaker 1: and celebrating your birthday or Mother's Day or Christmas or 317 00:14:43,720 --> 00:14:46,120 Speaker 1: whatever it might be. So it really is the true 318 00:14:46,120 --> 00:14:49,200 Speaker 1: definition of a diet where it's overly restrictive and not 319 00:14:49,280 --> 00:14:51,440 Speaker 1: something that's actually going to last long term. So we 320 00:14:51,520 --> 00:14:55,440 Speaker 1: really want more of those lifestyle approaches versus those diets. 321 00:14:55,480 --> 00:14:57,600 Speaker 1: Because I always say to my clients, the quicker it 322 00:14:57,600 --> 00:14:59,600 Speaker 1: comes off, the quicker it tends to come back on again. 323 00:15:00,040 --> 00:15:01,680 Speaker 3: I love that. I couldn't say that better myself. 324 00:15:01,720 --> 00:15:04,200 Speaker 2: And if a client needs to get ready for a 325 00:15:04,200 --> 00:15:07,680 Speaker 2: wedding or loose some weight quickly just for personal aesthetics, 326 00:15:07,680 --> 00:15:10,520 Speaker 2: getting into a special dress for a big occasion, I 327 00:15:10,520 --> 00:15:13,960 Speaker 2: can get two to three kilos off people really quickly 328 00:15:14,440 --> 00:15:17,480 Speaker 2: by just reducing the load of food in the diet, 329 00:15:17,960 --> 00:15:20,680 Speaker 2: keeping portions really small, utilizing a lot more foods like 330 00:15:20,800 --> 00:15:24,480 Speaker 2: soups and vegetable juices, you know, and easily do that 331 00:15:24,520 --> 00:15:26,520 Speaker 2: without having to go on such an extreme diet for 332 00:15:26,520 --> 00:15:28,960 Speaker 2: a long period of time. And at most, you know, 333 00:15:29,040 --> 00:15:31,360 Speaker 2: I'm just thinking even working with athletes in the days 334 00:15:31,400 --> 00:15:34,400 Speaker 2: we had to get clients to make weight jockeys or 335 00:15:35,200 --> 00:15:38,720 Speaker 2: weightlifters or boxes, at most we would starve them for 336 00:15:38,760 --> 00:15:40,600 Speaker 2: a week maybe two. We would never do it for 337 00:15:40,640 --> 00:15:42,880 Speaker 2: an extended period of time, knowing the damage that it 338 00:15:42,920 --> 00:15:45,880 Speaker 2: can cause. So I would never even use this for 339 00:15:45,920 --> 00:15:47,800 Speaker 2: any period of time, not even a week, because I 340 00:15:47,800 --> 00:15:50,920 Speaker 2: could do it using better methods that didn't put you 341 00:15:50,960 --> 00:15:53,680 Speaker 2: on such a plan of restriction and still get the 342 00:15:53,840 --> 00:15:55,640 Speaker 2: couple of kilos off quickly if I needed to. 343 00:15:56,160 --> 00:15:58,040 Speaker 1: And that's the thing. It's not personalized, Like you can't 344 00:15:58,080 --> 00:16:00,920 Speaker 1: just say go and eat eight hundred calories because you 345 00:16:00,960 --> 00:16:03,280 Speaker 1: look at the average distrain and I think, what's the 346 00:16:03,280 --> 00:16:05,400 Speaker 1: way of an average austrain these days? Is it around 347 00:16:05,400 --> 00:16:07,360 Speaker 1: eighty killers? I was going to say, you know, but 348 00:16:07,440 --> 00:16:09,800 Speaker 1: also who's average. I'm not average. I'm six fort ones. 349 00:16:10,640 --> 00:16:13,080 Speaker 1: Like what even is average these days? So we can't 350 00:16:13,080 --> 00:16:16,880 Speaker 1: follow these diets that prescribe these prescriptive calorie amounts when 351 00:16:16,960 --> 00:16:19,080 Speaker 1: every single person is different. You know, I had a 352 00:16:19,120 --> 00:16:21,280 Speaker 1: client who's just finished up with me in my twelve 353 00:16:21,320 --> 00:16:23,600 Speaker 1: week coaching program, and she was four foot eleven. I've 354 00:16:23,600 --> 00:16:26,480 Speaker 1: got another client who's five foot eleven. Like there's a 355 00:16:26,520 --> 00:16:30,320 Speaker 1: big discrepancy just in terms of activity levels and requirements 356 00:16:30,520 --> 00:16:32,800 Speaker 1: based on just their heigh differences as well. So I 357 00:16:32,800 --> 00:16:36,160 Speaker 1: think that yeah, using these diets that are so. 358 00:16:37,120 --> 00:16:38,640 Speaker 3: Is restrictive, restrictive. 359 00:16:38,720 --> 00:16:42,200 Speaker 1: Yeah, it's restrictive and also not personalized. Yeah yeah. 360 00:16:42,240 --> 00:16:44,880 Speaker 2: And I think because we have the conversation, people will say, oh, 361 00:16:44,960 --> 00:16:48,680 Speaker 2: diets are bad. Now we all eat a diet. All 362 00:16:48,760 --> 00:16:52,120 Speaker 2: diets aren't bad, some diets are great, but restrictive diets 363 00:16:52,160 --> 00:16:55,080 Speaker 2: like this. Absolutely, I've got far more cons than pros, 364 00:16:55,400 --> 00:16:57,560 Speaker 2: and I would say that this is in that group 365 00:16:57,600 --> 00:17:00,280 Speaker 2: of overly restrictive diets that we're definitely not a fan of. 366 00:17:01,280 --> 00:17:05,240 Speaker 2: So moving on to more exciting things. Our favorite segment 367 00:17:05,960 --> 00:17:09,919 Speaker 2: broccoli chips. There are some new veggie chips making their 368 00:17:09,920 --> 00:17:11,240 Speaker 2: way in mainstream supermarkets. 369 00:17:11,280 --> 00:17:13,000 Speaker 3: Now. I had seen these chips. 370 00:17:13,040 --> 00:17:15,720 Speaker 2: A few different times in like health food stores and 371 00:17:15,800 --> 00:17:18,159 Speaker 2: kind of specialty gross and then I was just shopping 372 00:17:18,200 --> 00:17:21,160 Speaker 2: yesterday in Woolies and there they were in the mainstream 373 00:17:21,200 --> 00:17:24,360 Speaker 2: section of the health food store. And there's a whole 374 00:17:24,440 --> 00:17:27,000 Speaker 2: range of them. I've picked out broccoli puffs today is 375 00:17:27,000 --> 00:17:29,040 Speaker 2: one of them, but there's a cauliflower version. There's quite 376 00:17:29,080 --> 00:17:31,800 Speaker 2: a few different ones. And I think the thing that 377 00:17:31,840 --> 00:17:34,159 Speaker 2: stood out to me is that they look you know, 378 00:17:34,280 --> 00:17:37,080 Speaker 2: they look healthy because they're vegetables. You know, how could 379 00:17:37,119 --> 00:17:40,680 Speaker 2: they not be healthy. They they retailed for four dollars 380 00:17:40,720 --> 00:17:43,760 Speaker 2: and the weight was just fifty grams. It's very very light, 381 00:17:43,800 --> 00:17:47,000 Speaker 2: as you can imagine, just a veggie puff. And I thought, 382 00:17:47,040 --> 00:17:49,720 Speaker 2: I think that these products will be really really popular 383 00:17:49,920 --> 00:17:52,440 Speaker 2: because people straight away think, oh, well, veggies and chips. 384 00:17:52,520 --> 00:17:53,639 Speaker 3: I'm combining things. 385 00:17:53,720 --> 00:17:55,879 Speaker 2: You know, one I need to eat more of and 386 00:17:55,960 --> 00:17:58,080 Speaker 2: one I love to eat, so let's combine it. But 387 00:17:58,560 --> 00:18:01,119 Speaker 2: you know, closer Lucleiann, I don't know if they're really 388 00:18:01,160 --> 00:18:02,840 Speaker 2: so healthy. And this is where you do have to 389 00:18:02,840 --> 00:18:04,919 Speaker 2: be careful of. I always say to my clients, if 390 00:18:04,920 --> 00:18:07,200 Speaker 2: it looks like a chip and tastes like a chip, 391 00:18:07,480 --> 00:18:10,520 Speaker 2: it's probably a chip. And in the case of these 392 00:18:10,960 --> 00:18:15,000 Speaker 2: broccoli ones, Perserve, the fat perserve's coming in only at 393 00:18:15,040 --> 00:18:17,320 Speaker 2: eight grams, but they're still twenty eight percent fat. Now 394 00:18:17,320 --> 00:18:20,159 Speaker 2: that's exactly the same as regular chips coming in and 395 00:18:20,200 --> 00:18:22,119 Speaker 2: if even a little bit higher than some of the 396 00:18:22,160 --> 00:18:24,480 Speaker 2: healthier kind of leguum chips, which might come in even 397 00:18:24,520 --> 00:18:29,040 Speaker 2: at fifteen twenty percent fat. And the ingredients there's broccoli, yes, 398 00:18:29,480 --> 00:18:31,840 Speaker 2: but there's also a fair whack of rice, bran oil 399 00:18:32,040 --> 00:18:34,760 Speaker 2: and processed ingredients. And they're also made in Thailand, so 400 00:18:34,760 --> 00:18:37,159 Speaker 2: we're not. I don't believe they are Australian ingredients. It 401 00:18:37,160 --> 00:18:39,240 Speaker 2: doesn't state that, and so of course we have a 402 00:18:39,280 --> 00:18:42,439 Speaker 2: lot of listeners asking about the country of origin of 403 00:18:42,440 --> 00:18:45,399 Speaker 2: the food. And I think the thing more than anything 404 00:18:45,440 --> 00:18:47,960 Speaker 2: land that stood out to me is that I would 405 00:18:48,000 --> 00:18:51,960 Speaker 2: never pay myself four dollars for a very light bag 406 00:18:52,040 --> 00:18:54,480 Speaker 2: of chips, which are basically a bit of broccoli and oil. 407 00:18:54,680 --> 00:18:57,120 Speaker 2: So I think, just by a beware a little bit here, 408 00:18:57,280 --> 00:19:00,400 Speaker 2: just because they sound healthy doesn't mean that I would 409 00:19:00,400 --> 00:19:02,960 Speaker 2: put them in that healthy category. And second, I would 410 00:19:03,000 --> 00:19:05,760 Speaker 2: never suggest a client's paying four dollars for an individual 411 00:19:05,760 --> 00:19:07,840 Speaker 2: packet of snack food that doesn't really offer much in 412 00:19:07,880 --> 00:19:09,919 Speaker 2: the way of protein or dietary fiber which is going 413 00:19:10,000 --> 00:19:12,679 Speaker 2: to keep them full for any tendered period of time. 414 00:19:13,600 --> 00:19:14,520 Speaker 3: Have you seen them? 415 00:19:14,880 --> 00:19:16,760 Speaker 1: Yeah, yeah, I'm just looking at them now, Susie, And 416 00:19:17,119 --> 00:19:19,919 Speaker 1: I mean they might be slightly healthier than what's on 417 00:19:19,960 --> 00:19:22,840 Speaker 1: the market, but again I always think about these health halos. Right, 418 00:19:22,880 --> 00:19:25,040 Speaker 1: you pick up a bag of broccoli puffs or chips 419 00:19:25,080 --> 00:19:27,480 Speaker 1: or whatever you want to call them. It's only half 420 00:19:27,520 --> 00:19:29,320 Speaker 1: the serving size in the packet. So you pick up 421 00:19:29,320 --> 00:19:31,160 Speaker 1: a bag and then The packet's only small, it's only 422 00:19:31,200 --> 00:19:34,640 Speaker 1: what fifty six grams. There's two serving sizes per container. 423 00:19:34,800 --> 00:19:36,560 Speaker 1: Show me anyone that's going to eat just half of 424 00:19:36,600 --> 00:19:38,800 Speaker 1: those broccoli puffs. It's not going to happen. So one 425 00:19:38,880 --> 00:19:41,359 Speaker 1: hundred and forty calories behalf the packet is you know, 426 00:19:41,400 --> 00:19:44,479 Speaker 1: it's actually quite good, it's quite low calorie. But everyone's 427 00:19:44,480 --> 00:19:46,760 Speaker 1: gonna eat the whole bag. Let's be honest. You people 428 00:19:46,800 --> 00:19:48,960 Speaker 1: don't know how to stop after just half a bag 429 00:19:49,000 --> 00:19:51,159 Speaker 1: of broccoli puffs. The majority of us are going to 430 00:19:51,280 --> 00:19:53,800 Speaker 1: enjoy the whole bag. That's two hundred eighty calories. That's 431 00:19:53,800 --> 00:19:57,440 Speaker 1: close to three hundred calories. You could eat a low fat, 432 00:19:57,560 --> 00:20:00,480 Speaker 1: high protein yogurt for that, plus an apple, plus some 433 00:20:00,480 --> 00:20:03,600 Speaker 1: carrot sticks and a bit of hummus. Like volume eating wise, 434 00:20:03,760 --> 00:20:06,040 Speaker 1: it's not a great choice if you're looking for something 435 00:20:06,080 --> 00:20:07,640 Speaker 1: to look after your health. You know, I think I'd 436 00:20:07,680 --> 00:20:10,359 Speaker 1: rather just have a couple of normal potato chips, a 437 00:20:10,400 --> 00:20:12,280 Speaker 1: couple of bits of broccoli with some dip or something 438 00:20:12,359 --> 00:20:13,960 Speaker 1: like that, and maybe a couple of spoons of yogurt. 439 00:20:14,000 --> 00:20:15,960 Speaker 1: I think that in terms of fullness, it's going to 440 00:20:15,960 --> 00:20:18,359 Speaker 1: fill me up a lot more because yeah, I just 441 00:20:18,400 --> 00:20:21,120 Speaker 1: don't think that there's I'm a big fan of volume eating, Susie, 442 00:20:21,119 --> 00:20:22,679 Speaker 1: so I like to eat a lot of volume for 443 00:20:22,800 --> 00:20:24,920 Speaker 1: sort of lower type of calories. And again, these are 444 00:20:25,119 --> 00:20:28,760 Speaker 1: so overly process that they don't exactly mirror what broccoli is. 445 00:20:28,800 --> 00:20:30,359 Speaker 1: And as you said, there's a lot of added vats 446 00:20:30,359 --> 00:20:33,760 Speaker 1: and salt in there as well. So they are a chip. 447 00:20:33,880 --> 00:20:35,960 Speaker 1: Put it that way. They're sure they're a healthier version 448 00:20:35,960 --> 00:20:38,359 Speaker 1: of a chip. There's slightly more fiber. There's two grams 449 00:20:38,359 --> 00:20:39,800 Speaker 1: per serve. If you were to eat the whole packet, 450 00:20:39,840 --> 00:20:41,920 Speaker 1: there's four grams. You know, that's a good a good 451 00:20:41,920 --> 00:20:44,719 Speaker 1: amount of fiber in a snack choice. But I do think, 452 00:20:44,760 --> 00:20:46,880 Speaker 1: you know, the calories are close to three hundred calories 453 00:20:46,920 --> 00:20:49,480 Speaker 1: per packet. I definitely think there's some better options out 454 00:20:49,520 --> 00:20:50,120 Speaker 1: there on the market. 455 00:20:50,160 --> 00:20:52,720 Speaker 2: We keep specially report all of something the calorie load 456 00:20:52,720 --> 00:20:55,800 Speaker 2: of broccoli, which is virtually nothing. So if you're having 457 00:20:55,840 --> 00:20:59,000 Speaker 2: the broccoli or steaming it, or putting some chili on it, 458 00:20:59,119 --> 00:21:02,000 Speaker 2: or even making your own with some extra virgin olive oil, 459 00:21:02,160 --> 00:21:04,760 Speaker 2: the calories are much much lower. You know, I would 460 00:21:04,760 --> 00:21:07,720 Speaker 2: count brocoli as negligible calories if it was consumed in 461 00:21:07,760 --> 00:21:11,760 Speaker 2: its natural form, So three hundred calories for that very 462 00:21:11,840 --> 00:21:13,640 Speaker 2: light packet. When you feel it, you'll see what I'm 463 00:21:13,640 --> 00:21:16,159 Speaker 2: talking about. There's not much in there, and there's no 464 00:21:16,200 --> 00:21:17,679 Speaker 2: way you can just see it half of it. No, 465 00:21:17,840 --> 00:21:20,640 Speaker 2: and this is at really interesting section of the supermarket 466 00:21:20,680 --> 00:21:23,760 Speaker 2: because we've seen more and more legume based chips, pea 467 00:21:23,760 --> 00:21:27,320 Speaker 2: based chips, chickpea chips, you know, I'm seeing them every week, 468 00:21:27,400 --> 00:21:30,199 Speaker 2: and very few of them are significantly healthier than what 469 00:21:30,240 --> 00:21:32,399 Speaker 2: I would say is one of the healthiest potato chips, 470 00:21:32,560 --> 00:21:35,440 Speaker 2: which is just a potato with some oil and salt, 471 00:21:35,520 --> 00:21:38,440 Speaker 2: which some of them have very sort of clean ingredient lists. 472 00:21:38,880 --> 00:21:41,280 Speaker 2: A lot of our listeners, I'm sure, have air fryers actually, 473 00:21:41,680 --> 00:21:44,239 Speaker 2: and you can make some amazing vegetable chips in an 474 00:21:44,240 --> 00:21:48,560 Speaker 2: air fryer, season them yourself, even use some herbs and spices, 475 00:21:48,640 --> 00:21:50,800 Speaker 2: and then you're going to make a much more nutritious, 476 00:21:50,920 --> 00:21:54,000 Speaker 2: fiber rich chip yourself and get all those benefits of 477 00:21:54,040 --> 00:21:57,840 Speaker 2: the vegetables that you're actually looking for without buying relatively 478 00:21:57,880 --> 00:22:00,440 Speaker 2: expensive snack food that's not really giving you very much. 479 00:22:00,440 --> 00:22:03,400 Speaker 2: And it's arguable actually how healthy they are. So they're 480 00:22:03,440 --> 00:22:05,600 Speaker 2: definitely not on my shopping list. They won't be on 481 00:22:05,640 --> 00:22:07,800 Speaker 2: my client's meal plans, but I'm sure that I'm going 482 00:22:07,800 --> 00:22:09,520 Speaker 2: to get a lot of questions about them because they 483 00:22:09,520 --> 00:22:12,000 Speaker 2: are front and central in the supermarkets, so it'll be 484 00:22:12,040 --> 00:22:13,879 Speaker 2: interesting to see how they go and if there is 485 00:22:14,440 --> 00:22:17,040 Speaker 2: if they're any more popular than brocoli itself. But actually 486 00:22:17,040 --> 00:22:21,080 Speaker 2: broccoli is our second favorite vegetable in Australia, Potatoes number one, 487 00:22:21,240 --> 00:22:23,400 Speaker 2: and then broccoli comes in really high, so actually quite 488 00:22:23,400 --> 00:22:26,320 Speaker 2: a high consumer of broccoli in Australia, which is interesting 489 00:22:26,320 --> 00:22:28,040 Speaker 2: to me. I didn't think that would come in so high, 490 00:22:28,920 --> 00:22:31,240 Speaker 2: so we will see if it survives. Then, as I said, 491 00:22:31,240 --> 00:22:32,680 Speaker 2: there's a range of them, so you can try the 492 00:22:32,680 --> 00:22:35,000 Speaker 2: different types, but not on my list at the moment 493 00:22:35,240 --> 00:22:37,800 Speaker 2: as products to necessarily spend your money on. 494 00:22:38,119 --> 00:22:39,720 Speaker 1: And just one more interesting point I saw at the 495 00:22:39,720 --> 00:22:41,640 Speaker 1: front of the packet Susie, it says good and free, 496 00:22:41,680 --> 00:22:44,080 Speaker 1: which you know is fine if people need to eat 497 00:22:44,080 --> 00:22:45,800 Speaker 1: good in free if you have cele like disease. The 498 00:22:45,840 --> 00:22:47,720 Speaker 1: other health claim on the front of the packet is 499 00:22:47,720 --> 00:22:51,160 Speaker 1: whole grain, which is an interesting health claim considering it's 500 00:22:51,160 --> 00:22:55,200 Speaker 1: basically broccoli and oils, so I would not a grand. 501 00:22:55,040 --> 00:22:57,120 Speaker 3: Product exactly, so I wouldn't consider it a. 502 00:22:57,040 --> 00:22:59,320 Speaker 1: Whole grain at all, and I think that's you know, 503 00:23:00,119 --> 00:23:02,040 Speaker 1: I don't know how they've even come to put that 504 00:23:02,080 --> 00:23:03,600 Speaker 1: health claim on the packet, but I don't think there's 505 00:23:03,640 --> 00:23:06,400 Speaker 1: any real regulations around health claims, which again, for our 506 00:23:06,400 --> 00:23:08,440 Speaker 1: listeners at home, don't look at what's on the front 507 00:23:08,440 --> 00:23:10,560 Speaker 1: of packet marketing because they will sell you whatever they 508 00:23:10,600 --> 00:23:12,520 Speaker 1: want to sell you to sell their product. Flip it 509 00:23:12,520 --> 00:23:14,840 Speaker 1: over and actually read the ingredient list and establish for 510 00:23:14,880 --> 00:23:17,399 Speaker 1: yourself if this is actually a healthier product. And for 511 00:23:17,440 --> 00:23:20,000 Speaker 1: two grams of fiber, I think you're going to get 512 00:23:20,040 --> 00:23:21,920 Speaker 1: a hell of a lot more fiber. And in other ways, 513 00:23:21,960 --> 00:23:25,040 Speaker 1: you know, you can roast your own little roasted chickpeas 514 00:23:25,080 --> 00:23:26,840 Speaker 1: up with a bit of flavors and seasoning and that 515 00:23:26,880 --> 00:23:28,359 Speaker 1: will give you a heck of a lot more fiber 516 00:23:28,400 --> 00:23:30,440 Speaker 1: as well, or some veggie sticks with some dip, it's 517 00:23:30,480 --> 00:23:32,240 Speaker 1: going to be a lot more fiber as well. So 518 00:23:32,240 --> 00:23:34,240 Speaker 1: I definitely wouldn't consider it a whole grain or a 519 00:23:34,280 --> 00:23:37,520 Speaker 1: source of hole grains, but very small amount of fiber 520 00:23:37,560 --> 00:23:39,600 Speaker 1: for a snack choice, I would say modern. 521 00:23:39,280 --> 00:23:41,440 Speaker 2: And moderate and I do tend to check when I'm 522 00:23:41,440 --> 00:23:44,520 Speaker 2: looking at frozen vegetables or pre sort of a slice 523 00:23:44,520 --> 00:23:46,680 Speaker 2: of veggies, and in this case where the country of 524 00:23:46,720 --> 00:23:49,240 Speaker 2: origin is and they're definitely not Australian. It's looking like 525 00:23:49,240 --> 00:23:52,160 Speaker 2: they're coming from Thailand. So if that's important to you, 526 00:23:52,840 --> 00:23:56,440 Speaker 2: I'd say that, yeah, they're probably coming from overseas ingredients. 527 00:23:56,840 --> 00:23:59,040 Speaker 1: Tomorrow of stories. So I prefer to put my broccoli 528 00:23:59,040 --> 00:24:01,280 Speaker 1: into a stir fry, and if I want some potato chips, 529 00:24:01,280 --> 00:24:03,520 Speaker 1: I will have my very favorite brand. I love my 530 00:24:03,560 --> 00:24:05,199 Speaker 1: Red Rock Dlli chips, and I'll have a cople of 531 00:24:05,200 --> 00:24:07,200 Speaker 1: them and enjoy the heck out of them and move 532 00:24:07,240 --> 00:24:07,840 Speaker 1: on with my day. 533 00:24:08,200 --> 00:24:11,240 Speaker 2: Well, Red Deli Planes their ingredient list I think is 534 00:24:11,280 --> 00:24:13,720 Speaker 2: the cleanest of all the chips available. They're the ones 535 00:24:13,720 --> 00:24:16,639 Speaker 2: that's got the oil, potato salt and they taste good. 536 00:24:16,680 --> 00:24:19,040 Speaker 2: And so I'm with you, you know, enjoy the ones 537 00:24:19,040 --> 00:24:23,120 Speaker 2: that you like occasionally in the right amounts, rather than 538 00:24:23,280 --> 00:24:26,000 Speaker 2: kitting yourself into thinking that a process version of a 539 00:24:26,920 --> 00:24:29,600 Speaker 2: broccoli is healthier and Susie. 540 00:24:29,600 --> 00:24:31,600 Speaker 1: That brings us up to our listener question for the week. 541 00:24:31,680 --> 00:24:33,400 Speaker 1: So we love that you guys have started to send 542 00:24:33,480 --> 00:24:36,080 Speaker 1: us dms answering, our little Q and A polls, and 543 00:24:36,119 --> 00:24:38,560 Speaker 1: our Instagram stories. Don't forget if you don't follow us 544 00:24:38,600 --> 00:24:41,840 Speaker 1: on socials. We're at the Nutrition Couch podcast. Give us 545 00:24:41,880 --> 00:24:44,480 Speaker 1: a follow and send us your listener questions. Each week 546 00:24:44,480 --> 00:24:46,840 Speaker 1: on the podcast we answer a listener question, and this 547 00:24:46,920 --> 00:24:49,840 Speaker 1: week Susie, one of our lovely listeners, has asked us, 548 00:24:50,280 --> 00:24:53,399 Speaker 1: when you have lost control and you need to completely restart, 549 00:24:53,680 --> 00:24:56,560 Speaker 1: where should the first step be. What's your opinion on 550 00:24:56,600 --> 00:24:57,000 Speaker 1: this one? 551 00:24:57,160 --> 00:24:59,240 Speaker 2: Oh, we're here it all the time, and I often 552 00:24:59,640 --> 00:25:02,520 Speaker 2: the clients will come into a consult and they'll say 553 00:25:02,560 --> 00:25:07,440 Speaker 2: to me, I'm completely off the wagon. Nothing's working, I'm 554 00:25:07,480 --> 00:25:10,239 Speaker 2: going really badly, and I will start to quizz them 555 00:25:10,240 --> 00:25:12,560 Speaker 2: a little bit, and the truth is maybe they've had 556 00:25:12,560 --> 00:25:15,040 Speaker 2: a meal off or even a weekend off, and there's 557 00:25:15,080 --> 00:25:17,040 Speaker 2: been actually a lot of good decisions that have been made. 558 00:25:17,040 --> 00:25:19,280 Speaker 2: But I think this comes back into our pre programmed 559 00:25:19,600 --> 00:25:22,600 Speaker 2: dieting influence over many years, where we're either on something 560 00:25:23,080 --> 00:25:25,000 Speaker 2: or we're off it, so it's a very all or 561 00:25:25,040 --> 00:25:27,800 Speaker 2: nothing approach. And the issue with this, of course, is 562 00:25:27,840 --> 00:25:31,199 Speaker 2: that it doesn't allow for life. When you can't be 563 00:25:31,280 --> 00:25:34,119 Speaker 2: a perfectionist with your diet. Because and nor would you 564 00:25:34,160 --> 00:25:36,840 Speaker 2: want to be, because there is times where high calorie 565 00:25:36,840 --> 00:25:39,760 Speaker 2: foods can and should be enjoyed and consumed. So the 566 00:25:39,800 --> 00:25:42,399 Speaker 2: first thing is to really look at your the actual 567 00:25:42,440 --> 00:25:45,480 Speaker 2: evidence to say, well, actually, is that am I telling 568 00:25:45,520 --> 00:25:48,040 Speaker 2: myself a true story here? Am I really off the 569 00:25:48,119 --> 00:25:50,440 Speaker 2: rails of I just enjoyed a meal that's not perfect? 570 00:25:50,520 --> 00:25:54,080 Speaker 2: And trying to get rid of that idea that a 571 00:25:54,119 --> 00:25:57,199 Speaker 2: dietary success is about perfection, And I say, there's no 572 00:25:57,280 --> 00:25:58,760 Speaker 2: such thing as dietary perfection. 573 00:25:58,800 --> 00:25:59,920 Speaker 3: It just doesn't exist. 574 00:26:00,200 --> 00:26:04,240 Speaker 2: It's about consistently and consistently making better choices. So if 575 00:26:04,240 --> 00:26:06,120 Speaker 2: you have, say twenty one meals a week or twenty 576 00:26:06,119 --> 00:26:08,480 Speaker 2: eight meals a week, if twenty five of those are 577 00:26:08,520 --> 00:26:10,879 Speaker 2: pretty good, you're on track. So just looking at the 578 00:26:10,960 --> 00:26:13,679 Speaker 2: numbers overall and see. And then if I'm giving my 579 00:26:13,760 --> 00:26:16,240 Speaker 2: clients practical advice, you know what I say to them, 580 00:26:16,640 --> 00:26:19,639 Speaker 2: I say, just get back on, make your next choice 581 00:26:20,160 --> 00:26:22,119 Speaker 2: a good one, and as as simple as that, And 582 00:26:22,160 --> 00:26:24,600 Speaker 2: it's breaking it down rather than that global thinking of 583 00:26:24,640 --> 00:26:28,200 Speaker 2: oh my goodness, everything's terrible, to actually maybe one meal 584 00:26:28,320 --> 00:26:31,040 Speaker 2: choice or one day's decisions weren't so great because of 585 00:26:31,080 --> 00:26:34,159 Speaker 2: sometimes factors outside our control. But what we do have 586 00:26:34,200 --> 00:26:36,439 Speaker 2: control of and when we do have that is the 587 00:26:36,480 --> 00:26:38,520 Speaker 2: next meal or the next decision, and just starting to 588 00:26:38,560 --> 00:26:42,320 Speaker 2: break it down into those individual decisions rather than global 589 00:26:42,359 --> 00:26:45,200 Speaker 2: statements which are often not quite true anyway. 590 00:26:45,359 --> 00:26:47,480 Speaker 1: Couldn't agree more. And I talk a lot about perfectionism 591 00:26:47,480 --> 00:26:49,640 Speaker 1: and that all or nothing approach on my podcast as well, 592 00:26:49,680 --> 00:26:53,199 Speaker 1: Susi and my I guess question back to our listener 593 00:26:53,240 --> 00:26:56,720 Speaker 1: would be, if you feel like you've completely lost control, 594 00:26:56,840 --> 00:26:59,720 Speaker 1: that's probably a good indication of what you were doing 595 00:27:00,119 --> 00:27:03,080 Speaker 1: wasn't realistic or achievable long term for you anyway. So 596 00:27:03,200 --> 00:27:05,440 Speaker 1: I would actually have a look at what you were doing, 597 00:27:05,600 --> 00:27:08,560 Speaker 1: because if you completely lost control, you fell off the wagon, 598 00:27:09,000 --> 00:27:12,240 Speaker 1: everything's gone out the window. What you were doing wasn't sustainable. 599 00:27:12,320 --> 00:27:14,280 Speaker 1: So take a look at that, take it back a 600 00:27:14,320 --> 00:27:17,040 Speaker 1: couple of steps, and actually work out something that is 601 00:27:17,080 --> 00:27:20,119 Speaker 1: going to be sustainable and maintainable for you long term. 602 00:27:20,160 --> 00:27:23,280 Speaker 1: And as she said, Susie, we eat so many times 603 00:27:23,280 --> 00:27:26,320 Speaker 1: every single day. We have multiple opportunities every single day 604 00:27:26,359 --> 00:27:28,520 Speaker 1: to nourish our body. Most of us wake up and 605 00:27:28,560 --> 00:27:32,959 Speaker 1: we have breakfast, snack, lunch, snack, dinner, snack. You know, 606 00:27:33,000 --> 00:27:35,320 Speaker 1: we might be eating five or six times a day. 607 00:27:35,680 --> 00:27:38,560 Speaker 1: If one meal or two, a couple of meals off track, 608 00:27:38,600 --> 00:27:40,600 Speaker 1: you know, you might have a great breakfast, a good 609 00:27:40,600 --> 00:27:43,040 Speaker 1: morning tea, a good lunch, a piece of chocolate cake 610 00:27:43,080 --> 00:27:45,240 Speaker 1: in the afternoon, and then some uberroots for dinner or 611 00:27:45,240 --> 00:27:47,560 Speaker 1: something like that. You've still had three great meals, and 612 00:27:47,840 --> 00:27:50,119 Speaker 1: granted two have been off track, you could be twenty 613 00:27:50,160 --> 00:27:52,600 Speaker 1: forty sixty percent of the way there. Sixty percent is 614 00:27:52,640 --> 00:27:55,640 Speaker 1: better than zero percent. So really look at when you're 615 00:27:55,680 --> 00:27:58,480 Speaker 1: looking to get back on track, look at what drove 616 00:27:58,560 --> 00:28:01,000 Speaker 1: you off track to begin with. You know, was it 617 00:28:01,080 --> 00:28:03,000 Speaker 1: what you were doing was so strict that you weren't 618 00:28:03,000 --> 00:28:06,520 Speaker 1: actually able to sustain that long term. And the next 619 00:28:06,560 --> 00:28:09,200 Speaker 1: step is, as we mentioned, we eat multiple times every 620 00:28:09,240 --> 00:28:11,399 Speaker 1: single day. You don't need to wait till Monday to 621 00:28:11,400 --> 00:28:13,000 Speaker 1: get back on track. You don't need to wait to 622 00:28:13,280 --> 00:28:15,920 Speaker 1: the first of January to start a new diet. The 623 00:28:16,040 --> 00:28:18,359 Speaker 1: very next meal, the very next thing you put in 624 00:28:18,400 --> 00:28:20,760 Speaker 1: your mouth, make that a nourishing choice. You have so 625 00:28:20,800 --> 00:28:23,880 Speaker 1: many options every single day to nourish your body. Make 626 00:28:23,920 --> 00:28:26,400 Speaker 1: the next one count. That's as easy and as hard 627 00:28:26,520 --> 00:28:28,439 Speaker 1: as it is to get back on track. Because so 628 00:28:28,480 --> 00:28:30,240 Speaker 1: many of us are stuck in that all or nothing 629 00:28:30,400 --> 00:28:33,280 Speaker 1: mindset approach that you know, when we do fall off track, 630 00:28:33,280 --> 00:28:35,119 Speaker 1: we feel like we have to wait again till Monday. 631 00:28:35,359 --> 00:28:37,720 Speaker 1: If you've had a crappy weekend and at Sunday lunch, 632 00:28:37,920 --> 00:28:41,080 Speaker 1: have a great Sunday lunch, make yourself a beautiful, nourishing salad, 633 00:28:41,160 --> 00:28:43,800 Speaker 1: roast up some veggies, you know, make a homemade dinner. 634 00:28:43,880 --> 00:28:46,040 Speaker 1: Rather than going well, the weekend's been a write off, 635 00:28:46,040 --> 00:28:48,080 Speaker 1: I may as well get macus for dinner and then 636 00:28:48,120 --> 00:28:50,720 Speaker 1: start again on Monday. Get out of that mindset where 637 00:28:50,720 --> 00:28:53,680 Speaker 1: you have to constantly restart again every Monday, and you're 638 00:28:53,720 --> 00:28:56,040 Speaker 1: constantly off the rails every weekend. I think that's one 639 00:28:56,080 --> 00:28:59,320 Speaker 1: of the biggest limiting mindsets for so many people and 640 00:28:59,360 --> 00:29:02,360 Speaker 1: why so many people feel like they lose control because 641 00:29:02,360 --> 00:29:04,640 Speaker 1: what they were aiming for in terms of that perfection 642 00:29:05,080 --> 00:29:06,840 Speaker 1: was never achievable in the beginning. 643 00:29:06,880 --> 00:29:10,280 Speaker 2: Anyway, that lends itself to a great discussion about having 644 00:29:10,320 --> 00:29:13,280 Speaker 2: some of those reset meals. So you talked about a salad, 645 00:29:13,360 --> 00:29:15,200 Speaker 2: so some other ones that fit well is if you've 646 00:29:15,240 --> 00:29:17,280 Speaker 2: had a really heavy day of eating and you don't 647 00:29:17,280 --> 00:29:19,480 Speaker 2: know what to do, rather than order the uber EETs 648 00:29:19,520 --> 00:29:22,200 Speaker 2: or the McDonald's because you feel off track. My defaults 649 00:29:22,280 --> 00:29:24,720 Speaker 2: might be a vegetable omelet with a couple of eggs 650 00:29:24,760 --> 00:29:26,800 Speaker 2: and just loads of veggies, because that's going to give 651 00:29:26,800 --> 00:29:28,880 Speaker 2: you lots of fiber and protein and be quite low 652 00:29:28,920 --> 00:29:31,960 Speaker 2: in calories. I love a soup, so keeping some of 653 00:29:32,000 --> 00:29:34,560 Speaker 2: those pouch soups we've spoken about before on the potty, 654 00:29:34,920 --> 00:29:37,520 Speaker 2: which are low calorie and really rich in vegetables, or 655 00:29:37,560 --> 00:29:40,040 Speaker 2: even a vegetable juice in the morning, so you might 656 00:29:40,080 --> 00:29:42,080 Speaker 2: have had a really heavy night of eating and not 657 00:29:42,080 --> 00:29:44,680 Speaker 2: be feeling amazing the next morning, Rather than reach for 658 00:29:44,680 --> 00:29:47,080 Speaker 2: the bacon and neg roll, go and order a beautiful 659 00:29:47,120 --> 00:29:51,000 Speaker 2: fresh vegetable beech root, celery, carrot juice, patful of nutrition. 660 00:29:51,080 --> 00:29:52,600 Speaker 2: It's going to get rid of some of that fluid 661 00:29:52,640 --> 00:29:55,480 Speaker 2: that you're carrying from eating too much processed food and 662 00:29:55,520 --> 00:29:57,080 Speaker 2: get you back on track really quickly. 663 00:29:57,120 --> 00:29:57,840 Speaker 3: So I do work. 664 00:29:57,880 --> 00:30:00,280 Speaker 2: I love having those kind of reset meals which just 665 00:30:00,400 --> 00:30:02,160 Speaker 2: put you back on track because you know you're putting 666 00:30:02,200 --> 00:30:04,840 Speaker 2: back into the body some of those key lighted nutrients 667 00:30:04,840 --> 00:30:06,680 Speaker 2: that you need with lots of fluid to flush out 668 00:30:06,680 --> 00:30:09,720 Speaker 2: your digestive system and get your tummy feeling good again. 669 00:30:10,080 --> 00:30:11,960 Speaker 1: And the other option is, and you know this might 670 00:30:12,000 --> 00:30:13,760 Speaker 1: be a little bit controversial. You know, there's a lot 671 00:30:13,800 --> 00:30:16,680 Speaker 1: of people who think that fasting can promote disordered eating 672 00:30:16,720 --> 00:30:18,440 Speaker 1: and you know, you stop listening to your body and 673 00:30:18,440 --> 00:30:20,240 Speaker 1: that sort of thing. But I've had clients who say 674 00:30:20,280 --> 00:30:21,959 Speaker 1: to me, you know, I, oh, you know, I had 675 00:30:22,000 --> 00:30:24,200 Speaker 1: a massive lunch and then there was birthday cake and 676 00:30:24,280 --> 00:30:26,240 Speaker 1: it was my birthday yesterday, Susie. And this was me 677 00:30:26,320 --> 00:30:28,440 Speaker 1: on Saturday. Literally, like my husband and I went out 678 00:30:28,440 --> 00:30:31,160 Speaker 1: for dinner on Friday night and I had a bigger meal, 679 00:30:31,160 --> 00:30:36,080 Speaker 1: obviously being out at a restaurant Saturday on no Sunday lunch. 680 00:30:36,160 --> 00:30:38,280 Speaker 1: We had two meals out that day and I got 681 00:30:38,280 --> 00:30:40,920 Speaker 1: to dinner time and I'm like, sometimes it's okay to 682 00:30:41,080 --> 00:30:43,000 Speaker 1: not eat. Like I got to dinner time and I 683 00:30:43,080 --> 00:30:45,200 Speaker 1: was like, oh, I'm so full, I'm so bloated. I 684 00:30:45,280 --> 00:30:47,560 Speaker 1: just I couldn't even think about food in my hobbies. 685 00:30:47,560 --> 00:30:48,640 Speaker 1: Like what do you want for dinner? I was like, 686 00:30:48,680 --> 00:30:50,920 Speaker 1: I don't want anything, Like literally, I'm just gonna make 687 00:30:50,960 --> 00:30:52,440 Speaker 1: a cover of green tea and cool it at night. 688 00:30:52,760 --> 00:30:55,640 Speaker 1: So actually, not eating, if you've had a huge weekend 689 00:30:55,640 --> 00:30:58,040 Speaker 1: of eating, it's absolutely okay as well, or waking up 690 00:30:58,080 --> 00:31:00,600 Speaker 1: the next morning and not having anything to eat again. 691 00:31:00,680 --> 00:31:03,560 Speaker 1: If you don't feel hungry, if your body is telling you, hey, 692 00:31:03,600 --> 00:31:06,400 Speaker 1: you slow down, I'm actually still digesting all of that 693 00:31:06,640 --> 00:31:09,320 Speaker 1: food that you gave me over the weekend, you might 694 00:31:09,360 --> 00:31:11,200 Speaker 1: not feel the need to eat breakfast. And I think 695 00:31:11,200 --> 00:31:13,360 Speaker 1: it really comes back to a case by case or 696 00:31:13,400 --> 00:31:16,640 Speaker 1: an individual basis as to if you want to eat 697 00:31:16,720 --> 00:31:18,080 Speaker 1: or not. Some of us prefer to just have a 698 00:31:18,160 --> 00:31:20,360 Speaker 1: lighter meal. Others, you know it, might prefer to not 699 00:31:20,400 --> 00:31:22,120 Speaker 1: have anything at all. And I think that that's an 700 00:31:22,120 --> 00:31:24,720 Speaker 1: absolutely okay option as well, if that works for you 701 00:31:24,760 --> 00:31:28,040 Speaker 1: and it doesn't promote, you know, that restrictive mindset in you, 702 00:31:28,400 --> 00:31:29,880 Speaker 1: I think that it's perfectly fine to go. 703 00:31:29,960 --> 00:31:30,280 Speaker 3: You know what. 704 00:31:30,320 --> 00:31:32,320 Speaker 1: I've actually had quite a lot of food this weekend. 705 00:31:32,320 --> 00:31:34,720 Speaker 1: I've been snacking and grazing all day long. I don't 706 00:31:34,720 --> 00:31:36,680 Speaker 1: actually feel like I need to have anything for dinner. 707 00:31:36,680 --> 00:31:38,000 Speaker 1: I think I can just go to bed and call 708 00:31:38,040 --> 00:31:40,400 Speaker 1: it an That is an option as well, Susie, isn't it. 709 00:31:40,600 --> 00:31:42,480 Speaker 2: I've got a great tummy tea. The one I like 710 00:31:42,600 --> 00:31:45,200 Speaker 2: is called It's probably not got the best name actually, 711 00:31:45,240 --> 00:31:46,960 Speaker 2: but it's from the UK, so they might not be 712 00:31:47,000 --> 00:31:49,560 Speaker 2: as regulated as we are. But it's called slim Me 713 00:31:49,720 --> 00:31:52,280 Speaker 2: and it's the English tea company slim Me Tea. But 714 00:31:52,400 --> 00:31:54,200 Speaker 2: I love it because it's like a tummy tea. 715 00:31:54,320 --> 00:31:55,000 Speaker 3: So I'm like you. 716 00:31:55,080 --> 00:31:56,680 Speaker 2: When I've had a really big meal and I'm just 717 00:31:56,720 --> 00:31:59,160 Speaker 2: feeling a bit gluggy, I'll have one of those and 718 00:31:59,200 --> 00:32:01,800 Speaker 2: I find it just my stomach down. So having a 719 00:32:01,840 --> 00:32:05,320 Speaker 2: default green tea or peppermint tea or one of those 720 00:32:05,400 --> 00:32:08,280 Speaker 2: kind of tummy friendly teas I find as well as 721 00:32:08,320 --> 00:32:10,280 Speaker 2: a really nice way to kind of reset and get 722 00:32:10,280 --> 00:32:11,800 Speaker 2: back on track and just set all the tummy But 723 00:32:11,840 --> 00:32:14,080 Speaker 2: I'm like you, I'm a big fan of the fasting 724 00:32:14,080 --> 00:32:16,720 Speaker 2: when you've had an over indulgence in calories is a 725 00:32:16,720 --> 00:32:19,320 Speaker 2: bit of a buffer and it's a really strong strategy. 726 00:32:19,440 --> 00:32:21,320 Speaker 2: A lot of my clients used to take away the 727 00:32:21,400 --> 00:32:24,760 Speaker 2: guilt from eating too much but then getting and feeling 728 00:32:25,120 --> 00:32:28,120 Speaker 2: empowered to take control when you do so you know 729 00:32:28,160 --> 00:32:30,200 Speaker 2: the steps to take rather than feeling out of control 730 00:32:30,240 --> 00:32:30,760 Speaker 2: with your food. 731 00:32:31,600 --> 00:32:34,720 Speaker 1: And I am a really big believer, Susie in reflection 732 00:32:34,880 --> 00:32:37,960 Speaker 1: is key, So actually reflect on this situation. What happened? 733 00:32:37,960 --> 00:32:40,240 Speaker 1: Why did you feel the need to have huge weekend, 734 00:32:40,360 --> 00:32:42,720 Speaker 1: or eat so much, or like, what happened? Why did 735 00:32:42,760 --> 00:32:46,120 Speaker 1: you completely go off track? Was there peer pressure? Social eating? 736 00:32:46,200 --> 00:32:48,520 Speaker 1: Did you just completely eat while you were distracted and 737 00:32:48,560 --> 00:32:50,920 Speaker 1: you're just you know, shoveling in food while watching Netflix? 738 00:32:50,960 --> 00:32:53,480 Speaker 1: What was it that caused you to go off track? 739 00:32:53,520 --> 00:32:55,560 Speaker 1: I think reflection is so key, and so many of 740 00:32:55,600 --> 00:32:59,000 Speaker 1: us don't stop to reflect that those behaviors continue to 741 00:32:59,040 --> 00:33:01,640 Speaker 1: happen again and again and again and again, and we 742 00:33:01,680 --> 00:33:03,760 Speaker 1: can never actually achieve our goals because we never stopped 743 00:33:03,760 --> 00:33:06,719 Speaker 1: to reflect on, Hey, what actually happened last time we 744 00:33:06,800 --> 00:33:08,920 Speaker 1: went off track? So I think that that's a really 745 00:33:09,000 --> 00:33:11,960 Speaker 1: powerful question to ask yourself, why did I go off track? 746 00:33:12,160 --> 00:33:14,480 Speaker 1: And what happened? And how can we make a change 747 00:33:14,520 --> 00:33:17,240 Speaker 1: for next time? To I guess, prevent that or make that, 748 00:33:17,640 --> 00:33:19,280 Speaker 1: you know, not as severe as next time. 749 00:33:19,320 --> 00:33:21,360 Speaker 2: Put it that way one hundred percent, And I think 750 00:33:21,400 --> 00:33:23,360 Speaker 2: that's These are all strategies that will help a lot 751 00:33:23,360 --> 00:33:25,040 Speaker 2: of people, because I know we've all found ourselves in 752 00:33:25,040 --> 00:33:28,080 Speaker 2: that position, particularly on a Sunday morning or Monday morning 753 00:33:28,120 --> 00:33:30,360 Speaker 2: after a big weekend. So try a few of those 754 00:33:30,360 --> 00:33:31,440 Speaker 2: things and let us know how you go. 755 00:33:32,280 --> 00:33:36,000 Speaker 1: Absolutely and Susie that sadly brings us to the end 756 00:33:36,080 --> 00:33:39,200 Speaker 1: of the Nutrition catch for another episode. So listeners, if 757 00:33:39,200 --> 00:33:42,280 Speaker 1: you haven't done so already, please subscribe to the podcast 758 00:33:42,800 --> 00:33:45,840 Speaker 1: so you get us delivered in your inbox every Sunday morning. 759 00:33:45,960 --> 00:33:48,440 Speaker 1: And we would absolutely be so grateful if you could 760 00:33:48,560 --> 00:33:52,200 Speaker 1: leave us a positive review or rating in the Purple 761 00:33:52,280 --> 00:33:55,600 Speaker 1: Apple podcast iTunes app, so that would be very very 762 00:33:55,960 --> 00:33:58,600 Speaker 1: we would be very thankful and grateful for that. Also, 763 00:33:58,640 --> 00:34:00,840 Speaker 1: as we mentioned, don't forget to follow us on Instagram 764 00:34:00,880 --> 00:34:04,120 Speaker 1: and Facebook. We're at the Nutrition Couch podcast and we 765 00:34:04,200 --> 00:34:06,920 Speaker 1: will see you listeners at the same time, same place 766 00:34:07,120 --> 00:34:08,880 Speaker 1: next week. Thank you for listening. 767 00:34:09,280 --> 00:34:19,640 Speaker 3: Bye.