1 00:00:01,240 --> 00:00:04,840 Speaker 1: How often should you eat chicken, or fish or eggs? 2 00:00:05,559 --> 00:00:08,760 Speaker 1: Is eating chocolate every day too much? And how often 3 00:00:08,800 --> 00:00:11,920 Speaker 1: should you indulge in a glass of wine? On today's 4 00:00:11,920 --> 00:00:14,680 Speaker 1: episode of The Nutrition Couch, we take a closer look 5 00:00:14,720 --> 00:00:16,880 Speaker 1: at the most common foods we eat and the foods 6 00:00:16,880 --> 00:00:20,000 Speaker 1: that we crave and share how often you should or 7 00:00:20,079 --> 00:00:23,239 Speaker 1: should not be eating them. Hi, I'm Fussy Burrow and 8 00:00:23,239 --> 00:00:25,840 Speaker 1: I'm Liam Wood, and together we bring you The Nutrition Couch, 9 00:00:25,920 --> 00:00:27,720 Speaker 1: the weekly podcast that keeps you up to date on 10 00:00:27,800 --> 00:00:29,600 Speaker 1: everything you need to know in the world of nutrition, 11 00:00:30,160 --> 00:00:33,040 Speaker 1: as well as your own personal food counter. Today we 12 00:00:33,080 --> 00:00:37,160 Speaker 1: look at some research about how many calories we think 13 00:00:37,360 --> 00:00:40,520 Speaker 1: that we eat versus the actual number that we do. 14 00:00:41,520 --> 00:00:44,560 Speaker 1: We have a brand new fish option in the freezer 15 00:00:44,640 --> 00:00:47,720 Speaker 1: section to talk about, and our listener question is all 16 00:00:47,760 --> 00:00:51,080 Speaker 1: about MCT oil and whether it will help you to 17 00:00:51,200 --> 00:00:54,480 Speaker 1: lose weight. All Right, Leanne, I've got a quick fire 18 00:00:54,560 --> 00:00:57,000 Speaker 1: for you because this was an article that you sent 19 00:00:57,080 --> 00:00:59,800 Speaker 1: me and we liked the look of it. How often 20 00:01:00,000 --> 00:01:00,560 Speaker 1: do you eat. 21 00:01:00,360 --> 00:01:07,000 Speaker 2: Cake on your birthday plus maybe once a month. I 22 00:01:07,040 --> 00:01:09,840 Speaker 2: wasn't expecting cake to come straight up put yourself with 23 00:01:09,880 --> 00:01:11,240 Speaker 2: bloody vegetables. 24 00:01:12,040 --> 00:01:14,919 Speaker 1: Cake on your birthday. That's actually really funny. 25 00:01:14,959 --> 00:01:20,119 Speaker 3: Okay, cheese, what about cheese once to day, once a day, 26 00:01:20,360 --> 00:01:24,920 Speaker 3: eggs a couple of times a week, red meat once 27 00:01:25,000 --> 00:01:25,559 Speaker 3: or twice a week. 28 00:01:27,160 --> 00:01:33,840 Speaker 2: Hello, fish two three times a week, Chocolate a couple 29 00:01:33,880 --> 00:01:35,080 Speaker 2: of times a week, maybe once a day. 30 00:01:35,240 --> 00:01:35,960 Speaker 1: Just think about. 31 00:01:37,360 --> 00:01:40,919 Speaker 2: It's relative though, right, A couple of times a week, splash, 32 00:01:41,120 --> 00:01:43,120 Speaker 2: maybe a small portion every day if you really love it. 33 00:01:43,520 --> 00:01:45,679 Speaker 1: Yeah, And I think what we're trying to talk about 34 00:01:45,720 --> 00:01:48,000 Speaker 1: here is I think sometimes it's good when you're looking 35 00:01:48,040 --> 00:01:51,920 Speaker 1: at overall diet quality to get an idea of how 36 00:01:51,960 --> 00:01:55,120 Speaker 1: to achieve the right balance. And I know something that 37 00:01:55,160 --> 00:01:57,680 Speaker 1: comes up all the time in nutrition circles is how 38 00:01:57,720 --> 00:02:01,280 Speaker 1: many eggs is okay to eat? And also things like 39 00:02:01,320 --> 00:02:03,640 Speaker 1: how often should you have red meat? And foods like that. 40 00:02:03,680 --> 00:02:06,160 Speaker 1: So I think the first thing that I wanted to 41 00:02:06,160 --> 00:02:09,720 Speaker 1: ask lean those questions because I would be surprised if 42 00:02:09,880 --> 00:02:13,640 Speaker 1: our answers as dieticians would be that different, because we 43 00:02:13,919 --> 00:02:16,360 Speaker 1: are looking at it from a calorie and macro nutrient 44 00:02:16,360 --> 00:02:20,040 Speaker 1: perspective and roughly know what the targets are, and then 45 00:02:20,120 --> 00:02:22,880 Speaker 1: when we work backwards what that looks like in food terms. 46 00:02:23,200 --> 00:02:25,959 Speaker 1: I have the cake on your birthday. I really like 47 00:02:26,040 --> 00:02:29,320 Speaker 1: that one, actually, but I would be answering very similar. 48 00:02:29,360 --> 00:02:31,040 Speaker 1: So we thought it was just a nice summary point, 49 00:02:31,120 --> 00:02:32,760 Speaker 1: particularly at the start of a year, for people to 50 00:02:32,800 --> 00:02:35,000 Speaker 1: do a little bit of a checklist, because sometimes we 51 00:02:35,080 --> 00:02:37,200 Speaker 1: sort of things slip in and you realize that you're 52 00:02:37,200 --> 00:02:39,040 Speaker 1: not having as much as you thought. So a classic 53 00:02:39,120 --> 00:02:42,560 Speaker 1: example is I'll have clients who'll be suddenly adding process 54 00:02:42,639 --> 00:02:45,880 Speaker 1: meat so turkey or ham to their sandwiches, and then 55 00:02:45,880 --> 00:02:48,360 Speaker 1: at some point I'll say it's not that high in protein, 56 00:02:48,400 --> 00:02:50,880 Speaker 1: and they're kind of shocked. So it's always good, I think, 57 00:02:50,960 --> 00:02:52,880 Speaker 1: just to have some rough references. So some of the 58 00:02:52,880 --> 00:02:55,880 Speaker 1: popular foods that come to mind from my perspective. With 59 00:02:56,000 --> 00:02:58,920 Speaker 1: the egg story, the old science we used to say 60 00:02:58,960 --> 00:03:01,120 Speaker 1: if you had high cholesterol, you should limit eggs. New 61 00:03:01,200 --> 00:03:03,680 Speaker 1: science shows us it's not about that. It's about overall 62 00:03:03,720 --> 00:03:06,720 Speaker 1: fat balance, and as such the recommendations are for people 63 00:03:06,800 --> 00:03:09,000 Speaker 1: without high cholesterol, a couple of eggs a day are fine. 64 00:03:09,360 --> 00:03:11,880 Speaker 1: If you do have high cholesterol, it's more a limited 65 00:03:11,960 --> 00:03:15,400 Speaker 1: about one per day is recommended. In the case of 66 00:03:15,480 --> 00:03:19,160 Speaker 1: red meat. Certainly, the Australian guidelines that have no more 67 00:03:19,200 --> 00:03:21,560 Speaker 1: than four hundred and fifty grams of lean red meat 68 00:03:21,600 --> 00:03:24,639 Speaker 1: a week. So again I would translate that into two 69 00:03:24,760 --> 00:03:27,359 Speaker 1: maybe three small serves of say one hundred hundred and 70 00:03:27,360 --> 00:03:30,160 Speaker 1: fifty grams cooks per week. And then when I work 71 00:03:30,200 --> 00:03:32,560 Speaker 1: backwards from their leanne if I'm looking at fish, well, 72 00:03:32,560 --> 00:03:35,720 Speaker 1: I absolutely want my clients to consume more fish. It's 73 00:03:35,800 --> 00:03:38,600 Speaker 1: low calorie, it's nutrient dents, or in the case of 74 00:03:38,640 --> 00:03:41,119 Speaker 1: the high fat Amega three rich fish like salmon, it's 75 00:03:41,160 --> 00:03:44,880 Speaker 1: incredibly nutrient dents. So I think the guidelines of twice 76 00:03:44,880 --> 00:03:46,720 Speaker 1: a week or a bit low. I prefer my clients 77 00:03:46,720 --> 00:03:48,880 Speaker 1: to have it three or four times, whether it's tinned, 78 00:03:49,400 --> 00:03:51,680 Speaker 1: cooked at night or in a salad at lunch. And 79 00:03:51,720 --> 00:03:55,080 Speaker 1: then chicken maybe once or twice, because red meat's offering 80 00:03:55,160 --> 00:03:57,640 Speaker 1: key nutrients versus chicken, which is a little bit lower. 81 00:03:57,720 --> 00:04:00,040 Speaker 1: And then I'm trying to get fish in there and 82 00:04:00,080 --> 00:04:02,200 Speaker 1: see our thinking. We're kind of going along and working 83 00:04:02,200 --> 00:04:06,000 Speaker 1: out what the numbers look like. I think a reference 84 00:04:06,040 --> 00:04:08,080 Speaker 1: of a serve of nuts or seeds a day is 85 00:04:08,120 --> 00:04:10,120 Speaker 1: also good. You know, nuts and seeds are very good 86 00:04:10,160 --> 00:04:12,280 Speaker 1: for us, but they are relatively high calorie, and I'll 87 00:04:12,320 --> 00:04:15,440 Speaker 1: have clients super loading their nuts and seeds, so they'll 88 00:04:15,440 --> 00:04:18,440 Speaker 1: have in a smoothie or a breakfast bowl chea plus 89 00:04:18,560 --> 00:04:21,599 Speaker 1: flax seed plus LSA plus some nuts, and then they 90 00:04:21,720 --> 00:04:24,159 Speaker 1: might repeat some nuts and seeds in the day and 91 00:04:24,200 --> 00:04:26,080 Speaker 1: it ends up being too much fat. So they're good 92 00:04:26,080 --> 00:04:28,000 Speaker 1: for you, but a serve of about thirty grams of 93 00:04:28,080 --> 00:04:30,680 Speaker 1: nuts and seeds per days more than enough. So that's 94 00:04:30,720 --> 00:04:33,760 Speaker 1: two small servings or one. You know, sprinkle, et cetera. 95 00:04:33,839 --> 00:04:38,280 Speaker 1: On cereal products with higher fat foods, things like cheese, 96 00:04:38,720 --> 00:04:41,159 Speaker 1: you know, it's nutrient dense, but it's just more a 97 00:04:41,200 --> 00:04:43,680 Speaker 1: calorie issue in terms of having too much. So I 98 00:04:43,720 --> 00:04:46,320 Speaker 1: usually say to client's cheese once a day. But there's 99 00:04:46,360 --> 00:04:48,359 Speaker 1: tricks with that, because of course we love cheese. You know, 100 00:04:48,400 --> 00:04:51,880 Speaker 1: you can use a really thin shaving or grating as 101 00:04:51,880 --> 00:04:54,640 Speaker 1: a seasoning without resorting to large slices, and then you 102 00:04:54,640 --> 00:04:56,760 Speaker 1: can sort of have it a couple of times. And 103 00:04:56,839 --> 00:04:58,840 Speaker 1: in the case of cheeses like cottage, well it's really 104 00:04:58,920 --> 00:05:00,360 Speaker 1: like cow you can sort of have as much as 105 00:05:00,360 --> 00:05:03,760 Speaker 1: you want. And then we get to our more indulgent foods. 106 00:05:03,920 --> 00:05:06,400 Speaker 1: The cake on your birthday, for example. 107 00:05:06,880 --> 00:05:08,400 Speaker 2: I think I said like once a month as well, 108 00:05:08,440 --> 00:05:08,760 Speaker 2: didn't I? 109 00:05:09,960 --> 00:05:11,640 Speaker 1: She thought about it. She doesn't love cake as much 110 00:05:11,640 --> 00:05:12,719 Speaker 1: as chocolate, so she's less. 111 00:05:12,760 --> 00:05:14,360 Speaker 2: Now, yeah, I'm not a really cake person. 112 00:05:14,960 --> 00:05:17,080 Speaker 1: I like cake, but I only like like a really 113 00:05:17,120 --> 00:05:19,680 Speaker 1: good cake, you know, And so rarely do you get 114 00:05:19,720 --> 00:05:22,800 Speaker 1: amazing cake. It's usually mass produced. So I'm like, if 115 00:05:22,800 --> 00:05:25,920 Speaker 1: you go to a beautiful bakery or like cafe and 116 00:05:25,960 --> 00:05:28,560 Speaker 1: they've got these amazing homemade cakes, go for it. But 117 00:05:28,640 --> 00:05:30,479 Speaker 1: in more cases than not, I find it's just mass 118 00:05:30,480 --> 00:05:34,400 Speaker 1: produced vegetable oil cake. It's not that great. But in 119 00:05:34,440 --> 00:05:36,920 Speaker 1: something like chocolate, you know, if you can control yourself 120 00:05:36,920 --> 00:05:39,160 Speaker 1: and have twenty grams a day, it's about one hundred 121 00:05:39,279 --> 00:05:41,159 Speaker 1: hundred and twenty cow you can probably fit that in 122 00:05:41,200 --> 00:05:43,680 Speaker 1: a balanced diet. But if you open the block of 123 00:05:43,680 --> 00:05:46,560 Speaker 1: cabrires and down the whole one seventy five grams remember 124 00:05:46,560 --> 00:05:48,400 Speaker 1: the good old days when they used to be two fifty, 125 00:05:49,160 --> 00:05:50,760 Speaker 1: you know, you probably better to have it once a 126 00:05:50,800 --> 00:05:53,800 Speaker 1: week in a larger serve, and then you know, rather 127 00:05:53,880 --> 00:05:56,960 Speaker 1: than know that you can't really control yourself. So it's 128 00:05:56,960 --> 00:05:59,800 Speaker 1: more about calorie balance and how often. And then with alcohol, 129 00:05:59,800 --> 00:06:02,239 Speaker 1: of course we do need to recommend that alcohol should 130 00:06:02,240 --> 00:06:05,640 Speaker 1: be consumed sparingly. We used to say two alcohol free 131 00:06:05,760 --> 00:06:08,760 Speaker 1: days each week. I think four is better. And you know, 132 00:06:08,839 --> 00:06:10,719 Speaker 1: if you can stick to that small one hundred meal 133 00:06:10,839 --> 00:06:13,320 Speaker 1: every day, sure, but in my experience most people do 134 00:06:13,440 --> 00:06:15,760 Speaker 1: not do that, so you're probably better to have it 135 00:06:15,880 --> 00:06:18,000 Speaker 1: just fewer times each week. If you do tend to 136 00:06:18,040 --> 00:06:21,040 Speaker 1: have a heavy pore with the wine, that alcohol is 137 00:06:21,040 --> 00:06:22,880 Speaker 1: a toxin. Really, we do need to say that the 138 00:06:22,920 --> 00:06:25,000 Speaker 1: less you have for your health long term, the better. 139 00:06:25,360 --> 00:06:26,880 Speaker 1: What are some other things we've missed? 140 00:06:27,400 --> 00:06:27,719 Speaker 2: Oil? 141 00:06:28,040 --> 00:06:30,080 Speaker 1: Yeah, oil oneil. 142 00:06:29,760 --> 00:06:32,000 Speaker 2: And I should say or I should say mention that 143 00:06:32,040 --> 00:06:34,160 Speaker 2: when you're talking about the facts in particular, that's more 144 00:06:34,200 --> 00:06:36,520 Speaker 2: for somebody who's aiming to achieve a calorie deficit and 145 00:06:36,600 --> 00:06:38,360 Speaker 2: some fat loss, which is you know most of our 146 00:06:38,400 --> 00:06:40,880 Speaker 2: listeners as we've surveyed them, and you can definitely get 147 00:06:40,880 --> 00:06:42,800 Speaker 2: away with a bit more fats if your goal is 148 00:06:42,880 --> 00:06:46,000 Speaker 2: weight maintenance, like just maintaining or even trying to gain 149 00:06:46,040 --> 00:06:48,320 Speaker 2: some weight as well. But from a general health and 150 00:06:48,320 --> 00:06:50,599 Speaker 2: a gut health and even a hormone perspective, the big 151 00:06:50,600 --> 00:06:53,640 Speaker 2: one we haven't really mentioned is legumes or vegetarian meals. 152 00:06:53,880 --> 00:06:56,720 Speaker 2: Where you might not be vegetarian per se, but it 153 00:06:56,760 --> 00:06:59,680 Speaker 2: is super important to still be getting in some plant 154 00:06:59,680 --> 00:07:02,120 Speaker 2: based on options throughout the week. I Donocies is not 155 00:07:02,160 --> 00:07:04,640 Speaker 2: a huge fan of legumes, but I personally like my 156 00:07:04,680 --> 00:07:06,640 Speaker 2: clients eating them three to four times a week, and 157 00:07:06,640 --> 00:07:08,880 Speaker 2: even if that means that you're reducing the amount of 158 00:07:08,920 --> 00:07:10,240 Speaker 2: red meat. And I think that was why you were 159 00:07:10,240 --> 00:07:12,640 Speaker 2: a bit shocked with my red meat recommendation, because I 160 00:07:12,760 --> 00:07:14,640 Speaker 2: sort of don't do a lot of red meat for 161 00:07:14,640 --> 00:07:16,880 Speaker 2: my clients, but I do more legumes because they're still, 162 00:07:17,000 --> 00:07:18,680 Speaker 2: you know, not as high an iron, but you can 163 00:07:18,720 --> 00:07:21,120 Speaker 2: still get iron if you're smart about it, from other 164 00:07:21,200 --> 00:07:23,920 Speaker 2: sources through your diet as well. But I do like, 165 00:07:24,040 --> 00:07:25,760 Speaker 2: you know, a lot of legumes in my client's diet 166 00:07:25,800 --> 00:07:28,120 Speaker 2: from a gut health and a hormone perspective and just 167 00:07:28,160 --> 00:07:30,960 Speaker 2: a fiber perspective overall, because a lot of people do 168 00:07:31,000 --> 00:07:34,720 Speaker 2: struggle with just feeling really sluggish and constipated, particularly if 169 00:07:34,760 --> 00:07:37,280 Speaker 2: they're trying to achieve a calorie deficit because there's less 170 00:07:37,280 --> 00:07:40,800 Speaker 2: food and less volume going in over all. So me personally, 171 00:07:40,840 --> 00:07:44,760 Speaker 2: I like two to three vegetarian slash legume based meals 172 00:07:44,800 --> 00:07:47,520 Speaker 2: every single week. Greate, fiber, great protein, there's a bit 173 00:07:47,560 --> 00:07:49,400 Speaker 2: of iron there and you can even if you're not 174 00:07:49,400 --> 00:07:51,680 Speaker 2: a huge fan of legumes, you can reduce the amount 175 00:07:51,680 --> 00:07:53,680 Speaker 2: of red meat you're using, Like if you're making a 176 00:07:53,680 --> 00:07:55,840 Speaker 2: bowlin age, you can use half the red meat and 177 00:07:55,880 --> 00:07:57,880 Speaker 2: throw in a tin of you know, brown lentils, or 178 00:07:57,880 --> 00:08:00,440 Speaker 2: throw in a tin of red kiddi beans. You're making 179 00:08:00,480 --> 00:08:02,559 Speaker 2: like a chili dish shaw and some sort of mince 180 00:08:02,720 --> 00:08:04,880 Speaker 2: based dish as well, how do you have? 181 00:08:05,120 --> 00:08:07,680 Speaker 1: That's a lot? Like I am not anti legume, can 182 00:08:07,680 --> 00:08:10,600 Speaker 1: I say? I love it? A marmae beans. I love 183 00:08:10,720 --> 00:08:14,200 Speaker 1: adding the crunchy faber beans to a salad like for 184 00:08:14,240 --> 00:08:16,320 Speaker 1: a crunch. I love the salt and vinega ones. And 185 00:08:16,360 --> 00:08:18,400 Speaker 1: I actually really quite like baked beans. But my tummy 186 00:08:18,440 --> 00:08:20,040 Speaker 1: is a bit sensitive, and I think that's why I 187 00:08:20,120 --> 00:08:22,520 Speaker 1: kind of too many, because it's a bit gassy. But 188 00:08:22,800 --> 00:08:24,480 Speaker 1: that's a lot of meals of legames. How do you 189 00:08:24,520 --> 00:08:25,280 Speaker 1: get that much in? 190 00:08:25,520 --> 00:08:27,320 Speaker 2: Yeah? I use a lot of mince for my kids, 191 00:08:27,360 --> 00:08:29,000 Speaker 2: and maybe because they're a little like we don't eat 192 00:08:29,040 --> 00:08:30,480 Speaker 2: a lot of like, so I put it into the 193 00:08:30,560 --> 00:08:33,600 Speaker 2: mince yet or sometimes I'll just do say a like 194 00:08:33,640 --> 00:08:35,160 Speaker 2: a curry. Like a curry is a great option if 195 00:08:35,200 --> 00:08:37,360 Speaker 2: I'm using a bit of tofu plus some chickpeas or 196 00:08:37,360 --> 00:08:39,920 Speaker 2: plus some butter beans or something. Beans and legumes work 197 00:08:39,960 --> 00:08:42,640 Speaker 2: really well in those really flavorsome dishes like curries or 198 00:08:42,720 --> 00:08:45,080 Speaker 2: like a mince or something, because they don't have much 199 00:08:45,080 --> 00:08:47,360 Speaker 2: flavor themselves, right, And so if you're putting it with 200 00:08:47,600 --> 00:08:50,520 Speaker 2: a flavorsome meal like a curry or like a spaghetti bolonnaise, 201 00:08:50,800 --> 00:08:53,240 Speaker 2: you can absorb some of those you know, delicious flavors 202 00:08:53,280 --> 00:08:53,800 Speaker 2: around it. 203 00:08:54,280 --> 00:08:56,360 Speaker 1: True, And I love the cannellini beans. They're probably one 204 00:08:56,400 --> 00:08:58,560 Speaker 1: of my favorite. And when it gets cooler, I always 205 00:08:58,559 --> 00:09:01,680 Speaker 1: do the beautiful beans to which I put on my Instagram. 206 00:09:02,000 --> 00:09:05,240 Speaker 1: But actually I've seen recipes where you can blitz those 207 00:09:05,320 --> 00:09:07,480 Speaker 1: up and make like a nice dip for them, you 208 00:09:07,480 --> 00:09:09,400 Speaker 1: know how. Sometimes we're seeing now in the dip section 209 00:09:09,480 --> 00:09:12,160 Speaker 1: they're blitzing kidney beans to make like the Mexican dips. 210 00:09:12,640 --> 00:09:14,640 Speaker 1: And if you're sensitive on the tummy, I find when 211 00:09:14,679 --> 00:09:16,800 Speaker 1: you blitz them they're much more gentle. And you can 212 00:09:16,840 --> 00:09:19,240 Speaker 1: do the same with a cannellini bean and some sort 213 00:09:19,240 --> 00:09:22,720 Speaker 1: of garlic olive oil and make a really nice dip 214 00:09:22,760 --> 00:09:25,720 Speaker 1: with them as well. So yeah, that's actually really good 215 00:09:25,760 --> 00:09:28,280 Speaker 1: ideas on how to incorporate those and just going back 216 00:09:28,280 --> 00:09:30,560 Speaker 1: to oil, I usually say one or two serves of 217 00:09:30,559 --> 00:09:32,920 Speaker 1: a good quality oil a day, whether it's as dressing 218 00:09:32,960 --> 00:09:36,240 Speaker 1: as cooking, because people sort of worry about that. I 219 00:09:36,240 --> 00:09:38,320 Speaker 1: think it's much more important to have more veggies, more 220 00:09:38,360 --> 00:09:40,680 Speaker 1: salad that taste good with a good quality oil than 221 00:09:40,720 --> 00:09:42,280 Speaker 1: be worried about a little bit of extra as long 222 00:09:42,320 --> 00:09:44,920 Speaker 1: as it's good quality. So yeah, I think they're the 223 00:09:44,960 --> 00:09:47,520 Speaker 1: main sort of foods like the other things. Like people 224 00:09:47,559 --> 00:09:49,679 Speaker 1: would say, what about lollies, Well I don't or soft 225 00:09:49,760 --> 00:09:51,440 Speaker 1: drink I don't think you should have it. Like they're 226 00:09:51,440 --> 00:09:55,360 Speaker 1: really occasional party foods. There's nothing nutrition sound in them. 227 00:09:55,400 --> 00:09:57,480 Speaker 1: I don't think there's a reference. I think it's the 228 00:09:57,679 --> 00:09:59,319 Speaker 1: less you kind of have them, the better in your 229 00:09:59,360 --> 00:10:00,920 Speaker 1: diet of processed sugar. 230 00:10:01,320 --> 00:10:04,560 Speaker 2: Well, I've got one for you. What about coffee? Oh, coffee, Yes, 231 00:10:04,640 --> 00:10:05,840 Speaker 2: I said my second one. 232 00:10:06,360 --> 00:10:09,120 Speaker 1: Yeah, the coffee if we're talking about barist of coffee 233 00:10:09,160 --> 00:10:12,199 Speaker 1: like shot. So that's about one hundred milligrams of caffeine. 234 00:10:12,360 --> 00:10:14,880 Speaker 1: The recommended upper intake I think is about three hundred 235 00:10:14,920 --> 00:10:17,520 Speaker 1: milligrams for caffeine, is that right, which is sort of 236 00:10:17,520 --> 00:10:20,800 Speaker 1: two or three coffees. But everyone's got different tolerance, you 237 00:10:20,840 --> 00:10:22,600 Speaker 1: know what I mean. I think if it doesn't negatively 238 00:10:22,640 --> 00:10:28,040 Speaker 1: affect you, you sleep well, it doesn't impact you. 239 00:10:27,120 --> 00:10:27,320 Speaker 2: You know. 240 00:10:27,400 --> 00:10:29,600 Speaker 1: I think two maybe three a day really, But if 241 00:10:29,640 --> 00:10:31,880 Speaker 1: someone was you know, had an extra piccolo and they 242 00:10:32,000 --> 00:10:33,760 Speaker 1: tolerated it, it's not the end of the world. My 243 00:10:33,840 --> 00:10:37,000 Speaker 1: issue with coffee is the milk because it just adds 244 00:10:37,040 --> 00:10:39,240 Speaker 1: a lot of extra calories and sugars if you're constantly 245 00:10:39,280 --> 00:10:42,520 Speaker 1: having lattes or flat white. So keep that in mind too. 246 00:10:42,760 --> 00:10:44,640 Speaker 1: You know, sometimes you better should do a three quarter 247 00:10:44,760 --> 00:10:47,079 Speaker 1: or piccolo and still have the taste of the coffee 248 00:10:47,679 --> 00:10:49,720 Speaker 1: rather than just getting all the extra milk. More to 249 00:10:49,760 --> 00:10:51,360 Speaker 1: the point, but if you just drink like coffee, I 250 00:10:51,400 --> 00:10:54,319 Speaker 1: would say three four per day, like not Shoe and 251 00:10:54,440 --> 00:10:56,960 Speaker 1: Shoe probably if it was an instant though, because it's. 252 00:10:56,800 --> 00:11:00,479 Speaker 2: Not that cafe. Yeah, yeah, true, like those ans cafeas 253 00:11:00,480 --> 00:11:02,200 Speaker 2: a lot of people use them, yes, but. 254 00:11:02,120 --> 00:11:04,360 Speaker 1: They've got quite lots of sugars in them though. Hey 255 00:11:04,440 --> 00:11:05,880 Speaker 1: they're so ultra processed. 256 00:11:05,960 --> 00:11:08,600 Speaker 2: I think some of them yeah yeah, yeah, it again, 257 00:11:08,600 --> 00:11:09,679 Speaker 2: it depends on how many you have. 258 00:11:10,120 --> 00:11:12,400 Speaker 1: Yeah, So I think with coffee, you know, it's more 259 00:11:12,440 --> 00:11:14,800 Speaker 1: as long as it's not negatively affecting you, and if 260 00:11:14,800 --> 00:11:16,600 Speaker 1: you just be mindful of how much milk that you're 261 00:11:16,640 --> 00:11:20,320 Speaker 1: having each day, because yeah, milk is important as a nutrient, 262 00:11:20,520 --> 00:11:24,240 Speaker 1: offering protein, calcium, magnesium, but certainly dairy milks and even 263 00:11:24,400 --> 00:11:27,400 Speaker 1: a lot of the plant based milks oat, so they 264 00:11:27,440 --> 00:11:29,040 Speaker 1: do have a calorie load you have to be careful 265 00:11:29,040 --> 00:11:30,640 Speaker 1: of and if you sort of sip on coffee over 266 00:11:30,720 --> 00:11:33,400 Speaker 1: several hours. So that's the story for another day. But 267 00:11:33,440 --> 00:11:34,880 Speaker 1: I think hopefully that gives you a little bit of 268 00:11:34,920 --> 00:11:39,000 Speaker 1: a ready reckoner about categorizing food. And I think for 269 00:11:39,160 --> 00:11:42,079 Speaker 1: me and it's well one, it's relevant for treats, isn't it, 270 00:11:42,080 --> 00:11:44,160 Speaker 1: because we all have too many, But in terms of 271 00:11:44,200 --> 00:11:47,199 Speaker 1: getting your protein balance right at night and really lightening 272 00:11:47,200 --> 00:11:49,360 Speaker 1: it up the portions of red meat and having more 273 00:11:49,400 --> 00:11:51,920 Speaker 1: fish and having more even one or two plant based 274 00:11:51,920 --> 00:11:53,800 Speaker 1: meals each week will go a long way and improving 275 00:11:53,800 --> 00:11:57,000 Speaker 1: your nutrition. We've got more and more evidence showing that. 276 00:11:57,040 --> 00:11:59,600 Speaker 1: So there's some positive steps to take in the start 277 00:11:59,640 --> 00:12:03,000 Speaker 1: of a brand new year. And cake on your birthday. 278 00:12:03,040 --> 00:12:04,719 Speaker 1: I love that, So come back to that if you're 279 00:12:04,720 --> 00:12:09,240 Speaker 1: in doubt. But I was just cruising through Instagram as 280 00:12:09,280 --> 00:12:13,959 Speaker 1: we do, and I read a really interesting rehash of 281 00:12:14,000 --> 00:12:15,880 Speaker 1: a very old study. Actually I think the study goes 282 00:12:15,880 --> 00:12:20,280 Speaker 1: back to nineteen ninety, but it just reminded me of 283 00:12:20,520 --> 00:12:23,040 Speaker 1: so many things that pop up with clients. So it 284 00:12:23,120 --> 00:12:26,240 Speaker 1: was from Lane Norton, who I think sef physiologists, very 285 00:12:26,280 --> 00:12:29,199 Speaker 1: well known on Instagram, puts a lot of really interesting 286 00:12:29,200 --> 00:12:32,439 Speaker 1: stuff about performance. And it was a study just reporting 287 00:12:32,480 --> 00:12:35,200 Speaker 1: some old data, a study of OBEs, people who claim 288 00:12:35,240 --> 00:12:37,400 Speaker 1: they ate twelve hundred calories per day and could not 289 00:12:37,520 --> 00:12:40,800 Speaker 1: lose weight. And what happened was the researchers then tracked 290 00:12:40,840 --> 00:12:44,559 Speaker 1: their food intake and activity very closely, and the data 291 00:12:44,640 --> 00:12:48,600 Speaker 1: found that the subjects underestimated calorie intake by fifty three 292 00:12:48,840 --> 00:12:55,040 Speaker 1: percent an overestimated activity by forty seven percent. And I 293 00:12:55,040 --> 00:12:59,079 Speaker 1: thought this was relevant because not any targeting people in 294 00:12:59,120 --> 00:13:02,360 Speaker 1: their way. This is the case with all human beings. 295 00:13:02,960 --> 00:13:06,160 Speaker 1: We underestimate how much we eat and we overestimate how 296 00:13:06,240 --> 00:13:08,520 Speaker 1: much we do and there's several reasons for that. So 297 00:13:08,920 --> 00:13:12,040 Speaker 1: one of the key reasons is that calorie intake monitoring 298 00:13:12,200 --> 00:13:16,360 Speaker 1: is extremely inaccurate. So if you're putting your food into 299 00:13:16,400 --> 00:13:20,199 Speaker 1: my fitness power and estimating portions, amounts, and even the 300 00:13:20,320 --> 00:13:24,080 Speaker 1: raw data itself there's a significant error margin. So not 301 00:13:24,120 --> 00:13:26,720 Speaker 1: only will you probably be getting wrong how much you 302 00:13:26,760 --> 00:13:29,520 Speaker 1: actually had, but even the original data will be a 303 00:13:29,559 --> 00:13:32,440 Speaker 1: little bit out because food changes, it's not overly accurate. 304 00:13:33,040 --> 00:13:35,280 Speaker 1: So straight away you've got to have always a buffer 305 00:13:35,280 --> 00:13:37,520 Speaker 1: of one hundred or two hundred calories from what you 306 00:13:37,559 --> 00:13:39,480 Speaker 1: think that you're eating. Some days it might be a thousand, 307 00:13:39,520 --> 00:13:41,360 Speaker 1: and you think it's twelve hundred, and some days it 308 00:13:41,440 --> 00:13:43,800 Speaker 1: might be fourteen hundred, and you think like there's a 309 00:13:43,840 --> 00:13:46,920 Speaker 1: real error margin. But the other thing I find even 310 00:13:46,960 --> 00:13:50,720 Speaker 1: more than that land. I find that we get really 311 00:13:50,920 --> 00:13:54,559 Speaker 1: inaccurate data and how much we do. And I think 312 00:13:54,600 --> 00:13:57,880 Speaker 1: the reason for that is psychologically, when we think we're 313 00:13:57,880 --> 00:14:00,120 Speaker 1: putting a lot of effort or we think something's hard, god, 314 00:14:00,640 --> 00:14:03,280 Speaker 1: we naturally equate it to say a lot of calories. 315 00:14:03,320 --> 00:14:07,120 Speaker 1: So classic example is that we'll have reports of I've 316 00:14:07,120 --> 00:14:12,040 Speaker 1: gone for a walk. Now most if you are walking 317 00:14:12,559 --> 00:14:16,760 Speaker 1: five kilometers an hour, Now, that is fast, Like if 318 00:14:16,800 --> 00:14:18,560 Speaker 1: you get on the treadmill and plug it at five 319 00:14:18,640 --> 00:14:21,760 Speaker 1: k an hour, I would argue very few people could 320 00:14:21,760 --> 00:14:24,520 Speaker 1: maintain that pace. Like I'm a walker, I'm a walker 321 00:14:24,520 --> 00:14:27,360 Speaker 1: from way back. I could barely do that without sort 322 00:14:27,360 --> 00:14:29,960 Speaker 1: of really having to put my back into it, you 323 00:14:29,960 --> 00:14:32,720 Speaker 1: know what I mean. Like that is a really quick pace. Now, 324 00:14:32,760 --> 00:14:35,440 Speaker 1: even if you're walking for an hour at five k's 325 00:14:35,480 --> 00:14:39,720 Speaker 1: an hour, you'd be lucky to burn four hundred calories. Lucky, 326 00:14:40,160 --> 00:14:44,880 Speaker 1: lucky because we grossly overestimate the effort. Because the human 327 00:14:44,920 --> 00:14:47,320 Speaker 1: body is very efficient when it comes to calorie burning. 328 00:14:47,920 --> 00:14:50,320 Speaker 1: And let's be honest, when things hurt and really push us, 329 00:14:50,360 --> 00:14:52,320 Speaker 1: we don't like it very much. So we always tend 330 00:14:52,360 --> 00:14:54,600 Speaker 1: to hold back a little bit, or go for a 331 00:14:54,600 --> 00:14:56,240 Speaker 1: walk one we say we go for a walk, but 332 00:14:56,240 --> 00:14:58,360 Speaker 1: we actually do it once a week. Or we will 333 00:14:58,440 --> 00:14:59,920 Speaker 1: go for a walk and we go with a friend 334 00:15:00,000 --> 00:15:01,840 Speaker 1: who's slower than us, or we go with the dog. 335 00:15:02,000 --> 00:15:04,800 Speaker 1: A dog walk is not exercise. I have a dog now, 336 00:15:04,840 --> 00:15:07,040 Speaker 1: I can talk on behalf of dog owners everywhere. Trust me, 337 00:15:07,680 --> 00:15:10,800 Speaker 1: it's not they stop and start all the time, you know, 338 00:15:11,000 --> 00:15:13,600 Speaker 1: like unless you've got like a full on dog who 339 00:15:13,720 --> 00:15:16,840 Speaker 1: runs for the hour. Like so all those things mean 340 00:15:16,920 --> 00:15:19,520 Speaker 1: that unfortunately we just don't burn as many as we think. 341 00:15:19,960 --> 00:15:22,080 Speaker 1: But then we put it into the calorie monitoring apps 342 00:15:22,080 --> 00:15:24,760 Speaker 1: and it adjusts for the calorie like, it's all those 343 00:15:24,800 --> 00:15:27,240 Speaker 1: things going on. So we're not talking about this today 344 00:15:27,320 --> 00:15:30,160 Speaker 1: to shame anyone. You know, the goal of the nutrition 345 00:15:30,320 --> 00:15:32,560 Speaker 1: Couch is to be a useful resource, but it's just 346 00:15:32,600 --> 00:15:35,560 Speaker 1: a bit of a funny reminder that as human beings, 347 00:15:35,560 --> 00:15:38,240 Speaker 1: we will always overestimate how much we've done and underestimate 348 00:15:38,280 --> 00:15:40,800 Speaker 1: how much we eat. And that may be way even 349 00:15:40,880 --> 00:15:42,920 Speaker 1: though you think you're doing a lot or think that 350 00:15:42,960 --> 00:15:45,360 Speaker 1: you're eating for fat loss, you're not quite getting there. 351 00:15:45,760 --> 00:15:49,320 Speaker 1: And that's okay, but just understanding that that is very common. 352 00:15:49,320 --> 00:15:50,840 Speaker 1: And as we could see from that data. 353 00:15:51,400 --> 00:15:53,240 Speaker 2: Yeah, and that's really interesting because when you sent me 354 00:15:53,280 --> 00:15:55,680 Speaker 2: that study, I've seen this way back when, and it 355 00:15:55,720 --> 00:15:57,720 Speaker 2: actually takes me back to I think the first day 356 00:15:57,760 --> 00:15:59,600 Speaker 2: of my master is a dietetic somewhere. We're sitting in 357 00:15:59,600 --> 00:16:02,040 Speaker 2: the big to theater and the I can't remember what 358 00:16:02,120 --> 00:16:03,960 Speaker 2: teacher or what lecture it was, and they stood up 359 00:16:03,960 --> 00:16:05,800 Speaker 2: the front and they were like, welcome to your you know, 360 00:16:05,880 --> 00:16:08,400 Speaker 2: Masters of dietetics. The first thing I'm going to say, 361 00:16:08,440 --> 00:16:10,600 Speaker 2: and this will stick with you for your entire career, 362 00:16:11,160 --> 00:16:14,080 Speaker 2: and she goes, do not try to change your family 363 00:16:14,160 --> 00:16:16,000 Speaker 2: and friends. That is number one and she goes the 364 00:16:16,080 --> 00:16:18,360 Speaker 2: second most important point that will stay with you for 365 00:16:18,400 --> 00:16:21,360 Speaker 2: the rest of your career is that your clients will 366 00:16:21,400 --> 00:16:25,880 Speaker 2: always overestimate how much they move and underestimate how much 367 00:16:25,960 --> 00:16:28,320 Speaker 2: they eat. And she's like, everybody repeat it back to me, 368 00:16:28,480 --> 00:16:31,960 Speaker 2: and that stuck with me, you know, throughout my entire career, 369 00:16:32,040 --> 00:16:35,000 Speaker 2: which is, you know, over a decade plus. And it's true, 370 00:16:35,000 --> 00:16:36,960 Speaker 2: and we have the research to support it, and we've 371 00:16:36,960 --> 00:16:39,160 Speaker 2: certainly seen the clients in our clinic and they don't 372 00:16:39,280 --> 00:16:42,600 Speaker 2: People don't do it on purpose. We don't misreport on purpose. 373 00:16:42,640 --> 00:16:46,280 Speaker 2: We simply a lot of people simply don't understand or 374 00:16:46,320 --> 00:16:49,560 Speaker 2: appreciate the energy value of food. And I might say 375 00:16:49,560 --> 00:16:51,160 Speaker 2: to a client, well, you know, you went out to 376 00:16:51,200 --> 00:16:53,080 Speaker 2: dinner and you had a ball of pasta, like, you know, 377 00:16:53,280 --> 00:16:55,280 Speaker 2: how many calories do you think that is? And they'll 378 00:16:55,320 --> 00:16:58,400 Speaker 2: be like, oh, maybe six hundred, maybe seven hundred, And 379 00:16:58,440 --> 00:17:01,160 Speaker 2: that's a really good estimate from them, behalf. But they 380 00:17:01,280 --> 00:17:03,360 Speaker 2: just have no idea that that bowl of pass to 381 00:17:03,400 --> 00:17:07,000 Speaker 2: which they were thinking was maybe six seven hundred calories. Reality, 382 00:17:07,080 --> 00:17:10,119 Speaker 2: it was about one thousand to twelve hundred calories. So 383 00:17:10,240 --> 00:17:12,639 Speaker 2: that can be the difference of about four to five 384 00:17:12,800 --> 00:17:15,919 Speaker 2: hundred calories a day. That one meal is your calorie 385 00:17:15,960 --> 00:17:19,160 Speaker 2: deficit out the door for the day basically. And other 386 00:17:19,200 --> 00:17:21,440 Speaker 2: than that, like you've said, Susie, like we think we 387 00:17:21,560 --> 00:17:23,480 Speaker 2: move so much more than we do. And I have 388 00:17:23,480 --> 00:17:26,080 Speaker 2: a lot of clients that exercise every day. They might 389 00:17:26,119 --> 00:17:28,560 Speaker 2: go to some form of, you know, an exercise class 390 00:17:28,600 --> 00:17:31,399 Speaker 2: that's forty five minutes long, and I very much attended 391 00:17:31,440 --> 00:17:33,680 Speaker 2: gym that's like that as well. The classes are fifty minutes. 392 00:17:33,720 --> 00:17:35,960 Speaker 2: The first five to ten minutes of that is a 393 00:17:36,000 --> 00:17:38,960 Speaker 2: warm up, then we watch the instructors demonstrate all the 394 00:17:38,960 --> 00:17:41,960 Speaker 2: exercises front of the five minutes. Sometimes the classes are 395 00:17:41,960 --> 00:17:44,159 Speaker 2: only thirty two to thirty six minutes long, like the 396 00:17:44,200 --> 00:17:47,280 Speaker 2: actual workout itself. So that might be all well and good, 397 00:17:47,320 --> 00:17:49,280 Speaker 2: and you're doing a really intense work up for say 398 00:17:49,320 --> 00:17:51,919 Speaker 2: thirty six forty minutes, but if you then go to 399 00:17:52,000 --> 00:17:54,280 Speaker 2: work and sit on your butt for the next eight 400 00:17:54,480 --> 00:17:58,720 Speaker 2: nine hours of the day, you're simply not moving anywhere 401 00:17:58,760 --> 00:18:01,000 Speaker 2: near as much as what you need too. So I've 402 00:18:01,040 --> 00:18:03,399 Speaker 2: always when clients, you know, send me their food dios, 403 00:18:03,400 --> 00:18:06,080 Speaker 2: they send me the amount of activity. I tape it down, 404 00:18:06,440 --> 00:18:08,600 Speaker 2: you know what I think their requirements need to be 405 00:18:08,920 --> 00:18:10,920 Speaker 2: based on the fact that I know they're not moving 406 00:18:10,960 --> 00:18:13,520 Speaker 2: as much as what they think or people always give 407 00:18:13,560 --> 00:18:15,440 Speaker 2: the best case scenario. Like clients will say to me, 408 00:18:15,520 --> 00:18:18,639 Speaker 2: I exercise three maybe four times a week, and in 409 00:18:18,640 --> 00:18:21,159 Speaker 2: my head, I go, right, we're gonna budget too, because 410 00:18:21,200 --> 00:18:23,200 Speaker 2: three or four times a week now. And I don't 411 00:18:23,200 --> 00:18:26,280 Speaker 2: mean that disrespectfully. I mean that that's their best case scenario. 412 00:18:26,680 --> 00:18:29,520 Speaker 2: But often life happens and it doesn't come to fruition. 413 00:18:29,600 --> 00:18:31,520 Speaker 2: You know, they think in their head, I do three 414 00:18:31,560 --> 00:18:33,760 Speaker 2: to four times a week. The next week, they've come 415 00:18:33,800 --> 00:18:35,280 Speaker 2: down with the flu because their kids are sick, in 416 00:18:35,320 --> 00:18:37,320 Speaker 2: the whole household sick. The week after that, they've got 417 00:18:37,359 --> 00:18:40,280 Speaker 2: a bit of a niggly ankle or something, so they 418 00:18:40,440 --> 00:18:41,879 Speaker 2: like only went once this week. Then they had a 419 00:18:41,920 --> 00:18:43,360 Speaker 2: bit of a headache, they slept in and they only 420 00:18:43,400 --> 00:18:45,560 Speaker 2: went two or three times the next week. They're always 421 00:18:45,560 --> 00:18:47,840 Speaker 2: going to give us the best case scenario, and that's fine, 422 00:18:47,840 --> 00:18:50,600 Speaker 2: and as clinicians we know that and we'll always tape 423 00:18:50,640 --> 00:18:52,919 Speaker 2: it down for that. And same deal with their energy. 424 00:18:53,000 --> 00:18:54,520 Speaker 2: You know, they say, have had this and this. We 425 00:18:54,680 --> 00:18:56,679 Speaker 2: just forget what we take in through the day. We 426 00:18:56,760 --> 00:18:58,960 Speaker 2: forget the extra little bit of pinut butter we put 427 00:18:59,000 --> 00:19:01,280 Speaker 2: in our smoothie. We forget the couple of bytes of 428 00:19:01,320 --> 00:19:04,960 Speaker 2: the sandwich that our toddler leftover. We forget the extra few, 429 00:19:05,119 --> 00:19:07,840 Speaker 2: you know, spoonfuls of mashed potato that we went back for. 430 00:19:08,000 --> 00:19:10,439 Speaker 2: We forget the extra few bites of lasagna. As we 431 00:19:10,440 --> 00:19:12,439 Speaker 2: were wrapping up the leftovers, we had a few more 432 00:19:12,480 --> 00:19:14,720 Speaker 2: bites from the plate. We just forget about all of 433 00:19:14,720 --> 00:19:17,600 Speaker 2: these little things. We don't do it intentionally, but that's 434 00:19:17,680 --> 00:19:20,920 Speaker 2: the reality of what happens. And that's why so many 435 00:19:20,920 --> 00:19:23,360 Speaker 2: people struggle with losing weight, is because we're not as 436 00:19:23,359 --> 00:19:25,560 Speaker 2: active as what we think we are, and we take 437 00:19:25,640 --> 00:19:28,000 Speaker 2: in far more calories than we actually think we do 438 00:19:28,080 --> 00:19:30,640 Speaker 2: as well, and some of that is unintentional, and some 439 00:19:30,680 --> 00:19:33,119 Speaker 2: of that is just kind of forgotten about through a 440 00:19:33,160 --> 00:19:35,280 Speaker 2: busy work day as well. So I think it was 441 00:19:35,520 --> 00:19:38,760 Speaker 2: a good reminder. It certainly is a very very old study. 442 00:19:39,119 --> 00:19:40,800 Speaker 2: But you know, you and I have heard time and 443 00:19:40,840 --> 00:19:43,160 Speaker 2: time and time again, I don't eat anything. I only 444 00:19:43,160 --> 00:19:46,320 Speaker 2: eat twelve hundred calories, only a thousand calories. I've certainly 445 00:19:46,320 --> 00:19:49,560 Speaker 2: started clients on fourteen fifteen hundred calories, and they've dropped 446 00:19:49,560 --> 00:19:52,680 Speaker 2: two kilos that week, So we know that what most 447 00:19:52,680 --> 00:19:56,440 Speaker 2: people report that they're actually doing, despite feeling like they're 448 00:19:56,480 --> 00:19:59,960 Speaker 2: truly doing that, it isn't the reality in most cases. 449 00:20:00,200 --> 00:20:03,080 Speaker 2: And I think that's why working with really experienced clinicians. 450 00:20:03,080 --> 00:20:05,240 Speaker 2: If you're trying to get those results yourself and you 451 00:20:05,280 --> 00:20:07,080 Speaker 2: have been for well over six to twelve months and 452 00:20:07,119 --> 00:20:10,239 Speaker 2: you still can't get those results, something's not adding up. 453 00:20:10,280 --> 00:20:14,600 Speaker 2: You're not broken. It's generally not your metabolism. It's generally 454 00:20:14,640 --> 00:20:17,200 Speaker 2: not your genetics. Or I'm big boned, or I can't 455 00:20:17,200 --> 00:20:20,320 Speaker 2: lose weight, or you know, I'm going through menopause, whatever, 456 00:20:20,359 --> 00:20:23,280 Speaker 2: those You hear those excuses all the time. Ninety percent, 457 00:20:23,520 --> 00:20:26,520 Speaker 2: ninety five ninety nine percent of the time people can 458 00:20:26,560 --> 00:20:28,879 Speaker 2: lose weight. They're just not doing the right things, and 459 00:20:28,920 --> 00:20:32,000 Speaker 2: they're not doing the right things consistently over time to 460 00:20:32,160 --> 00:20:33,680 Speaker 2: actually get the results that they need. 461 00:20:34,280 --> 00:20:36,440 Speaker 1: True. And you know, I think we really want to 462 00:20:36,480 --> 00:20:39,560 Speaker 1: stress we're not highlighting this to shame people or to 463 00:20:39,560 --> 00:20:42,160 Speaker 1: say that we're laughing at people. You know, we're human too. 464 00:20:42,320 --> 00:20:44,959 Speaker 1: We absolutely have plenty of extra calories that go in 465 00:20:45,040 --> 00:20:47,560 Speaker 1: and don't make it too many gym classes at times 466 00:20:47,600 --> 00:20:49,520 Speaker 1: as well, we're very aware of the pressures of our 467 00:20:49,560 --> 00:20:52,000 Speaker 1: listeners and are not judging. But what I wanted to 468 00:20:52,080 --> 00:20:54,760 Speaker 1: use it for was to say that is why sometimes 469 00:20:55,359 --> 00:20:57,760 Speaker 1: really checking in on the quality of your training can 470 00:20:57,800 --> 00:21:00,440 Speaker 1: be helpful, and just checking if your goal is lost, 471 00:21:00,480 --> 00:21:03,320 Speaker 1: just making sure you're doing that getting that higher intensity 472 00:21:03,359 --> 00:21:05,680 Speaker 1: heart rate workout and you may need to do a 473 00:21:05,720 --> 00:21:07,399 Speaker 1: shorter walk with the dog and then go and do 474 00:21:07,440 --> 00:21:09,800 Speaker 1: a fast walk yourself, for example, and mixing things up. 475 00:21:09,880 --> 00:21:12,159 Speaker 1: And the same with our food. I don't get clients 476 00:21:12,160 --> 00:21:14,280 Speaker 1: to do a food diet to shame them. I get 477 00:21:14,280 --> 00:21:16,280 Speaker 1: them to do a food direat to become more aware 478 00:21:16,400 --> 00:21:19,520 Speaker 1: of their behavior and where things don't go to plan. 479 00:21:19,720 --> 00:21:21,879 Speaker 1: You know, I had a client just today and she 480 00:21:22,119 --> 00:21:24,520 Speaker 1: is struggling with afternoon over eating. And here she is 481 00:21:24,680 --> 00:21:27,320 Speaker 1: beating herself up over you know, eating too much, when 482 00:21:27,359 --> 00:21:29,840 Speaker 1: really the issue was from my perspective, that she wasn't 483 00:21:29,840 --> 00:21:31,399 Speaker 1: eating enough in the first half of the day and 484 00:21:31,440 --> 00:21:33,680 Speaker 1: that was just a symptom of the problem. So it's 485 00:21:33,680 --> 00:21:36,919 Speaker 1: looking for ways to create a strong foundation for your 486 00:21:36,960 --> 00:21:39,800 Speaker 1: diet and one that's sustainable for you, rather than shaming 487 00:21:39,840 --> 00:21:42,440 Speaker 1: people that they ate, you know whatever, because we all 488 00:21:42,480 --> 00:21:44,840 Speaker 1: do it. It's just looking for ways to manage it 489 00:21:45,240 --> 00:21:47,920 Speaker 1: or change it if it's becoming an issue in terms 490 00:21:47,960 --> 00:21:50,800 Speaker 1: of the goals that you have for yourself. So yeah, unfortunately, 491 00:21:50,840 --> 00:21:53,879 Speaker 1: as humans, we all do less than we think and 492 00:21:53,920 --> 00:21:55,160 Speaker 1: eat more than we realize. 493 00:21:55,640 --> 00:21:57,119 Speaker 2: Yeah, we like a check glass of wine and a 494 00:21:57,160 --> 00:21:59,960 Speaker 2: cheese plat that. So it's more about education. 495 00:22:00,720 --> 00:22:03,160 Speaker 1: Oh, I'm just as guilty with the kids' food, and 496 00:22:03,240 --> 00:22:06,040 Speaker 1: you know, having strategies, you know, and that's why as scientists, 497 00:22:06,040 --> 00:22:08,840 Speaker 1: practitioners were actually live it and talk it every day. 498 00:22:08,960 --> 00:22:12,120 Speaker 1: So all right, well, I'll just do this segment, I think, 499 00:22:12,160 --> 00:22:13,879 Speaker 1: and then you can do the final one. Because I 500 00:22:13,960 --> 00:22:17,360 Speaker 1: found these fishes in the freezer section. Have you seen 501 00:22:17,359 --> 00:22:19,880 Speaker 1: them this week? The birds Eye air baked range. 502 00:22:19,800 --> 00:22:20,920 Speaker 2: No, I haven't seen them? Are then you? 503 00:22:21,280 --> 00:22:23,119 Speaker 1: Yeah, brand new? And I thought, oh, this is interesting 504 00:22:23,119 --> 00:22:25,920 Speaker 1: product because it comes up with fifty percent less oil 505 00:22:26,119 --> 00:22:28,240 Speaker 1: in big riding on the front, and it's got a 506 00:22:28,280 --> 00:22:30,639 Speaker 1: four star health rating, so we will give it our 507 00:22:30,680 --> 00:22:33,119 Speaker 1: health rating in a minute. I was quite interested because 508 00:22:33,119 --> 00:22:35,800 Speaker 1: I do use crumbfish with my own children. They love it, 509 00:22:36,400 --> 00:22:38,560 Speaker 1: and when it's half priced sale, I think the half 510 00:22:38,560 --> 00:22:40,800 Speaker 1: priced birds I feel its, which are fifty percent fish 511 00:22:40,880 --> 00:22:43,560 Speaker 1: not great, come in at like six dollars a box, 512 00:22:43,560 --> 00:22:46,720 Speaker 1: so really cost effective and much healthier than sort of takeaway. 513 00:22:46,760 --> 00:22:48,880 Speaker 1: And I'll give it to my boys at least once 514 00:22:48,920 --> 00:22:50,639 Speaker 1: a week with some of the air baked chips that 515 00:22:50,680 --> 00:22:52,679 Speaker 1: we like and some cut up tomatoes, and it's just 516 00:22:52,720 --> 00:22:54,480 Speaker 1: a really quick and easy meal that they like. And 517 00:22:54,480 --> 00:22:57,000 Speaker 1: they get a server fish, doesn't it sort of? You know, 518 00:22:57,119 --> 00:22:58,720 Speaker 1: it's easy to do when you get home late. I 519 00:22:58,800 --> 00:23:01,280 Speaker 1: usually do it after sport, but this was one that 520 00:23:01,320 --> 00:23:04,080 Speaker 1: I thought, oh, they're really highlighting the health benefits of 521 00:23:04,119 --> 00:23:07,040 Speaker 1: this product. Now it is more expensive. They usually retail 522 00:23:07,040 --> 00:23:09,080 Speaker 1: at twelve dollars sixty bucks, but they were on a 523 00:23:09,160 --> 00:23:11,879 Speaker 1: significant sale the week we've reviewed them at eight fifty, 524 00:23:11,920 --> 00:23:13,680 Speaker 1: so that would be the weekly oded I would stock 525 00:23:13,720 --> 00:23:17,000 Speaker 1: up because we like a budget friendly product. So there's 526 00:23:17,040 --> 00:23:19,400 Speaker 1: all different ones. There's Barra Mundy, there's flat Hair. There's 527 00:23:19,400 --> 00:23:21,159 Speaker 1: a few, but I've just picked flat Head today to 528 00:23:21,160 --> 00:23:23,280 Speaker 1: have a look at it. So you rightly and it 529 00:23:23,400 --> 00:23:25,760 Speaker 1: comes in and says it's fifty percent less oil, high 530 00:23:25,760 --> 00:23:29,120 Speaker 1: in protein, good source of amiga threes. So there's three 531 00:23:29,160 --> 00:23:31,600 Speaker 1: serves per pack, which is quite interesting because I think 532 00:23:31,680 --> 00:23:35,080 Speaker 1: usually it's four serves per pack, so the philets must 533 00:23:35,119 --> 00:23:39,120 Speaker 1: be reasonably small, about eighty grams they're coming in at each, 534 00:23:39,200 --> 00:23:41,920 Speaker 1: so I think really also land, you probably need two 535 00:23:41,920 --> 00:23:44,560 Speaker 1: packets to feed a family at least or even the children. 536 00:23:45,359 --> 00:23:48,160 Speaker 1: Per serve. It's just under one hundred and fifty calories 537 00:23:48,200 --> 00:23:51,320 Speaker 1: per piece. It says eighty three grams are two portions. 538 00:23:51,320 --> 00:23:54,959 Speaker 1: They're quite small pieces. Eleven grams of protein, which is 539 00:23:55,000 --> 00:23:57,920 Speaker 1: not overly high, to be honest, it is quite low 540 00:23:57,960 --> 00:24:00,440 Speaker 1: in fat, though it's not technically low fat. It's still 541 00:24:00,440 --> 00:24:02,520 Speaker 1: got four point three grams per hundred low fat is 542 00:24:02,560 --> 00:24:05,479 Speaker 1: less than three, but it's very low. Normally this kind 543 00:24:05,520 --> 00:24:07,880 Speaker 1: of product is at least twelve to fifteen percent fat, 544 00:24:07,920 --> 00:24:09,840 Speaker 1: I think, or maybe just on ten some of them. 545 00:24:09,880 --> 00:24:12,959 Speaker 1: But still this is about half as I've described fishing. 546 00:24:13,000 --> 00:24:15,480 Speaker 1: Grams of carbohydrate per serve, so about a slice of 547 00:24:15,520 --> 00:24:19,080 Speaker 1: bread perchuse slices two pieces. Two point seven grams of sugars. 548 00:24:19,080 --> 00:24:20,479 Speaker 1: I don't know where that's coming from. We'll have a look 549 00:24:20,520 --> 00:24:23,400 Speaker 1: at that in a sec. And then three seventy four 550 00:24:23,680 --> 00:24:27,640 Speaker 1: milligrams of sodium, so recently low actually for a processed 551 00:24:27,640 --> 00:24:30,000 Speaker 1: fish product. When we take a look at the ingredients. 552 00:24:30,040 --> 00:24:32,520 Speaker 1: It's fifty five percent fish, which is one of the highest. 553 00:24:32,560 --> 00:24:35,359 Speaker 1: The highest you'll get sixty five, I think sixty to 554 00:24:35,400 --> 00:24:38,200 Speaker 1: sixty five. So it's up there with a crumb coating, 555 00:24:38,320 --> 00:24:42,240 Speaker 1: wheat flour, wheat gluten, rice flour, salt, oat fiber, may starch, dextrose, 556 00:24:42,280 --> 00:24:45,280 Speaker 1: extra yeat, garlic powder. So that's the sugars, a little 557 00:24:45,280 --> 00:24:47,119 Speaker 1: bit of sugar, a little bit of onion powder. But 558 00:24:47,400 --> 00:24:52,000 Speaker 1: overall the ingredient list is pretty good. Three percent canola oil, 559 00:24:52,080 --> 00:24:54,560 Speaker 1: so all the seed oil purists will be up in arms, 560 00:24:54,560 --> 00:24:57,639 Speaker 1: But that's relatively low again for that product. You know, 561 00:24:57,720 --> 00:24:59,800 Speaker 1: I quite like it ly and I haven't tried them, 562 00:25:00,480 --> 00:25:03,360 Speaker 1: so to me, it is much lower in fat than 563 00:25:03,400 --> 00:25:06,919 Speaker 1: the typical crumbed or battered fish you can find. You know, 564 00:25:07,080 --> 00:25:09,000 Speaker 1: I think it's actually good. I'd give it a seven 565 00:25:09,240 --> 00:25:11,000 Speaker 1: out of ten. I thought that were quite nice. I 566 00:25:11,000 --> 00:25:13,440 Speaker 1: wouldn't pay full price for them. The issue is, I 567 00:25:13,480 --> 00:25:15,399 Speaker 1: think the servis look pretty small. I think for a 568 00:25:15,440 --> 00:25:17,520 Speaker 1: family you'd be looking at at least two boxes, maybe 569 00:25:17,600 --> 00:25:19,840 Speaker 1: even three, to be honest, But I guess in the 570 00:25:19,840 --> 00:25:22,080 Speaker 1: big scheme of things, that's still pretty cost effective for 571 00:25:22,119 --> 00:25:25,640 Speaker 1: a meal. Yeah, so it's middle ground. You don't get 572 00:25:25,680 --> 00:25:27,280 Speaker 1: that much more fish, but you do get a lot 573 00:25:27,280 --> 00:25:29,719 Speaker 1: more fat in that product compared to the normal bird's 574 00:25:29,720 --> 00:25:33,120 Speaker 1: eye crumbed and battered filets. What do you think I like. 575 00:25:33,119 --> 00:25:35,920 Speaker 2: Them for smaller children. I would probably give them to 576 00:25:35,960 --> 00:25:39,280 Speaker 2: my kids. I wouldn't have them myself. The portion size 577 00:25:39,480 --> 00:25:42,639 Speaker 2: is too small and the protein is too low per serving. 578 00:25:42,680 --> 00:25:44,919 Speaker 2: It's eleven grams of protein that is not even going 579 00:25:45,000 --> 00:25:47,240 Speaker 2: to touch the sides of a hungry adult like that. 580 00:25:47,359 --> 00:25:50,040 Speaker 2: My husband probably three times that amount, which would just 581 00:25:50,080 --> 00:25:52,360 Speaker 2: blow out the calories. I could be way too way 582 00:25:52,400 --> 00:25:55,560 Speaker 2: too expensive. So I think that these are great for kids, 583 00:25:55,760 --> 00:25:58,280 Speaker 2: particularly kids that don't lack fish like I remember growing up, 584 00:25:58,400 --> 00:26:00,640 Speaker 2: like I wouldn't eat just fish, but I would always 585 00:26:00,680 --> 00:26:02,560 Speaker 2: eat crumbfish. So once or twice a week, we always 586 00:26:02,640 --> 00:26:05,080 Speaker 2: used to have crumbfish tacos growing up because Mum knew 587 00:26:05,119 --> 00:26:06,840 Speaker 2: that fish was really good for us. But you know, 588 00:26:06,880 --> 00:26:08,960 Speaker 2: we just wouldn't eat, say like grilled fish or something. 589 00:26:09,040 --> 00:26:10,800 Speaker 2: She'd always have to make it bad at or crumbed. 590 00:26:11,040 --> 00:26:13,080 Speaker 2: So I think for kids who you have a hard 591 00:26:13,080 --> 00:26:15,200 Speaker 2: time getting in some of those healthy fats like fish 592 00:26:15,200 --> 00:26:17,359 Speaker 2: and salmon, this can be a good idea, but I 593 00:26:17,400 --> 00:26:19,399 Speaker 2: don't think it's really a great option for adults. I 594 00:26:19,480 --> 00:26:21,320 Speaker 2: just think that I think most adults would need to 595 00:26:21,359 --> 00:26:23,400 Speaker 2: eat two portions of that, and then you know, we're 596 00:26:23,400 --> 00:26:26,520 Speaker 2: talking about what closer to three hundred calories for about 597 00:26:26,520 --> 00:26:28,919 Speaker 2: twenty grams of protein. There's therese far better ways to 598 00:26:28,960 --> 00:26:31,439 Speaker 2: get that in. Or if you did have something like that, 599 00:26:31,480 --> 00:26:33,119 Speaker 2: I'd be making that up with a salad with a 600 00:26:33,119 --> 00:26:35,359 Speaker 2: bit of feta and some chickpeas in there to really 601 00:26:35,400 --> 00:26:38,919 Speaker 2: boost the overall protein of that plate, because eleven grams 602 00:26:38,960 --> 00:26:41,680 Speaker 2: per meal is nowhere near enough protein for an adult, 603 00:26:41,840 --> 00:26:43,840 Speaker 2: particularly when your goal is weight loss. You want that 604 00:26:43,880 --> 00:26:46,679 Speaker 2: closer to thirty grams, and you know, for some males, 605 00:26:46,720 --> 00:26:49,120 Speaker 2: you know, forty grams. Even so, I just don't think 606 00:26:49,160 --> 00:26:53,159 Speaker 2: that's it's a great product for adults. I'd prefer my client, 607 00:26:53,280 --> 00:26:55,040 Speaker 2: if they didn't mind fish or salmon, to have an 608 00:26:55,040 --> 00:26:57,880 Speaker 2: actual fillet of fish or salmon not crumbed, or if 609 00:26:57,880 --> 00:27:00,280 Speaker 2: they wanted to actually just lightly crumb it themselves, rolled 610 00:27:00,320 --> 00:27:02,640 Speaker 2: in a bit egg wash, splits up some bread crumbs 611 00:27:02,680 --> 00:27:04,679 Speaker 2: and just dip it in and throlled into the air fryer. 612 00:27:05,040 --> 00:27:07,040 Speaker 2: You know, you can do that in less than, you know, 613 00:27:07,119 --> 00:27:09,240 Speaker 2: less than ten minutes, and it's just going to provide 614 00:27:09,240 --> 00:27:12,840 Speaker 2: you with a significantly higher amount of protein for probably 615 00:27:13,080 --> 00:27:14,240 Speaker 2: you know, slightly cheaper. 616 00:27:14,680 --> 00:27:16,800 Speaker 1: Leanna couldn't have summarized it better myself. That's why they 617 00:27:16,800 --> 00:27:20,280 Speaker 1: pay you the megabucks these days. Because I agree, perfect 618 00:27:20,280 --> 00:27:23,040 Speaker 1: for children, not so great for adults. Yes, very good 619 00:27:23,080 --> 00:27:24,679 Speaker 1: cook that's. 620 00:27:24,600 --> 00:27:29,320 Speaker 2: A question, interesting one, Susie. Mct oil Does it help 621 00:27:29,440 --> 00:27:33,120 Speaker 2: with weight loss? Gosh, I haven't heard about MCTA oil 622 00:27:33,200 --> 00:27:36,040 Speaker 2: for years now. Like it was also rage when that 623 00:27:36,080 --> 00:27:38,280 Speaker 2: bulletproof coffee, like people used to put it in black 624 00:27:38,280 --> 00:27:39,520 Speaker 2: coffee with butter. 625 00:27:39,280 --> 00:27:40,119 Speaker 1: And oh god. 626 00:27:40,640 --> 00:27:42,560 Speaker 2: Anyway, it is something that when I used to work 627 00:27:42,600 --> 00:27:44,600 Speaker 2: at the hospital, you know, up in the intensive care 628 00:27:44,640 --> 00:27:46,720 Speaker 2: you knowit, they did consider it and use it quite 629 00:27:46,720 --> 00:27:50,119 Speaker 2: a bit because it was really readily available and readily 630 00:27:50,200 --> 00:27:53,040 Speaker 2: absorbed by the body. And so it was something that 631 00:27:53,160 --> 00:27:56,280 Speaker 2: you know, in a clinical setting, particularly if you had 632 00:27:56,320 --> 00:27:59,120 Speaker 2: like a burns patient or somebody who was really critically unwell, 633 00:27:59,560 --> 00:28:01,520 Speaker 2: it could be used as a really good energy source. 634 00:28:01,560 --> 00:28:04,280 Speaker 2: But for the average you know, gen pop, the average 635 00:28:04,280 --> 00:28:07,000 Speaker 2: person like you and I and our listeners, would mct 636 00:28:07,400 --> 00:28:09,960 Speaker 2: oil be beneficial, and I was looking at some of 637 00:28:10,000 --> 00:28:12,000 Speaker 2: the research and it did surprise me a little bit 638 00:28:12,040 --> 00:28:16,640 Speaker 2: because mct oils are what we call medium chain fats. 639 00:28:17,040 --> 00:28:19,520 Speaker 2: Compared to other types of fats like olive oil, et cetera. 640 00:28:19,680 --> 00:28:22,280 Speaker 2: They're what we call long chain fats or long chain 641 00:28:22,359 --> 00:28:27,080 Speaker 2: triglystrites LCTs. So the mcts are shorter in length, and 642 00:28:27,240 --> 00:28:30,679 Speaker 2: that basically from a physiological perspective, is easier for the 643 00:28:30,720 --> 00:28:33,560 Speaker 2: body to digest and absorb, and so they're a quicker, 644 00:28:34,119 --> 00:28:36,840 Speaker 2: sort of better absorbed energy source, which is why they 645 00:28:36,880 --> 00:28:39,800 Speaker 2: can be good in a critically unwell person. But when 646 00:28:39,800 --> 00:28:42,120 Speaker 2: it comes to weight loss, I do know off the 647 00:28:42,120 --> 00:28:43,600 Speaker 2: top of my head that a lot of sort of 648 00:28:43,600 --> 00:28:46,040 Speaker 2: the research has been studied in terms of high fat, 649 00:28:46,080 --> 00:28:49,320 Speaker 2: low carved eyes or kithogenic dyes, that's where people use 650 00:28:49,440 --> 00:28:53,840 Speaker 2: mct oils a lot. But there have been some newer, smaller, 651 00:28:53,920 --> 00:28:57,480 Speaker 2: i will say, studies that do actually indicate that mcts 652 00:28:57,840 --> 00:29:02,000 Speaker 2: may contribute a mild to moderate weight loss improvement and 653 00:29:02,240 --> 00:29:05,360 Speaker 2: also body composition. So there was a meta analysis. There's 654 00:29:05,400 --> 00:29:09,240 Speaker 2: only a small one thirteen randomized control trials that found 655 00:29:09,280 --> 00:29:12,720 Speaker 2: that when you substituted a long chain treackless ride such 656 00:29:12,720 --> 00:29:16,240 Speaker 2: as olive oil with an MCT this did actually lead 657 00:29:16,280 --> 00:29:19,280 Speaker 2: to a total reduction in body weight, waste and hip 658 00:29:19,360 --> 00:29:22,840 Speaker 2: circumference and total body fat profile as well. So it 659 00:29:22,880 --> 00:29:25,800 Speaker 2: was about a sixteen week study. It involved overweight and 660 00:29:25,840 --> 00:29:29,680 Speaker 2: obese individuals and they basically, as part of a calorie 661 00:29:29,680 --> 00:29:33,600 Speaker 2: controlled diet, either consumed MCT oil or olive oil. And 662 00:29:33,640 --> 00:29:36,400 Speaker 2: the group that consumed MCT oil as part of that 663 00:29:36,440 --> 00:29:40,000 Speaker 2: weight loss program lost on average one point seven kilos 664 00:29:40,000 --> 00:29:43,160 Speaker 2: more than the group that consumed the olive oil, So 665 00:29:43,280 --> 00:29:45,840 Speaker 2: that I think was interesting, but it was a small study, 666 00:29:45,960 --> 00:29:48,360 Speaker 2: it was over a short period of time. I'm sure 667 00:29:48,360 --> 00:29:50,320 Speaker 2: that there were some factors that weren't sort of co 668 00:29:50,440 --> 00:29:53,960 Speaker 2: founded for as well. So there does appear to be 669 00:29:54,000 --> 00:29:57,160 Speaker 2: a little bit of research that it may be beneficial. 670 00:29:57,400 --> 00:29:59,680 Speaker 2: But hand on my heart, SUSI, I have never once 671 00:29:59,720 --> 00:30:03,000 Speaker 2: in my my entire career written MCT oil into a 672 00:30:03,000 --> 00:30:05,160 Speaker 2: client's meal plan. And you and I both worked with 673 00:30:05,160 --> 00:30:08,360 Speaker 2: clients who might want to lose anywhere between five kilos, 674 00:30:08,360 --> 00:30:11,480 Speaker 2: and we've had clients losing thirty plus kilos over a 675 00:30:11,520 --> 00:30:13,600 Speaker 2: year or two. So we work with clients who have 676 00:30:13,640 --> 00:30:15,800 Speaker 2: lost a significant amount of weight. And I don't know 677 00:30:15,800 --> 00:30:18,360 Speaker 2: about you, but I've never written MCT oil into a 678 00:30:18,360 --> 00:30:21,239 Speaker 2: meal plan. It's quite expensive, and I think that this 679 00:30:21,320 --> 00:30:24,440 Speaker 2: would be something that I would be doing far far, 680 00:30:24,520 --> 00:30:27,120 Speaker 2: far far down the track. It's never something that I 681 00:30:27,160 --> 00:30:30,200 Speaker 2: would really start off with because there is a huge 682 00:30:30,200 --> 00:30:33,760 Speaker 2: cost factor involved, and you also don't get the anti 683 00:30:33,800 --> 00:30:37,280 Speaker 2: inflammatory benefits, all the positive health benefits that you would 684 00:30:37,280 --> 00:30:40,280 Speaker 2: get from other types of heart healthy fats such as avocados, 685 00:30:40,280 --> 00:30:42,760 Speaker 2: such as salmons, such as extraversion olive oil. So the 686 00:30:42,800 --> 00:30:45,479 Speaker 2: body might be able to utilize it that little bit easier, 687 00:30:45,720 --> 00:30:48,600 Speaker 2: but we're not. Besides a basic energy source, we're not 688 00:30:48,640 --> 00:30:53,000 Speaker 2: getting any really like anti inflammatory benefits or antioxidant compounds 689 00:30:53,080 --> 00:30:55,080 Speaker 2: or anything like that like some of our other types 690 00:30:55,080 --> 00:30:57,560 Speaker 2: of healthy fats. Give us what's your take on this, 691 00:30:57,600 --> 00:30:59,680 Speaker 2: because I didn't really realize that there were some studies 692 00:30:59,680 --> 00:31:01,640 Speaker 2: out there but did show that it may assist with 693 00:31:01,680 --> 00:31:04,400 Speaker 2: weight loss. But again, I think there needs to be 694 00:31:04,440 --> 00:31:07,160 Speaker 2: a bit more research before I'd even really consider utilizing 695 00:31:07,160 --> 00:31:08,520 Speaker 2: it within clinical practice. 696 00:31:08,600 --> 00:31:10,920 Speaker 1: One of your thoughts, Oh, I'm very much like you 697 00:31:10,960 --> 00:31:14,000 Speaker 1: because I was trained clinically at a tertiary pediatric hospital 698 00:31:14,000 --> 00:31:16,040 Speaker 1: and they only ever used it Piketo diets for the 699 00:31:16,120 --> 00:31:18,960 Speaker 1: kids ton ebilipsy. So I find it sort of comes 700 00:31:19,000 --> 00:31:22,280 Speaker 1: through the gym crowd sometimes, and as I say, yes, 701 00:31:22,320 --> 00:31:25,000 Speaker 1: there's a proportion of the fat that's metabolized through the 702 00:31:25,040 --> 00:31:26,880 Speaker 1: liver first, but it still has the other proportion of 703 00:31:26,880 --> 00:31:29,280 Speaker 1: fat that's not And I think, you know, when we're 704 00:31:29,280 --> 00:31:32,040 Speaker 1: modeling diets, I get the fat balance I'm looking for 705 00:31:32,520 --> 00:31:35,000 Speaker 1: from my nats and seas, from aity fish, from a 706 00:31:35,000 --> 00:31:37,720 Speaker 1: good quality oil like an extraversion olive oil or an 707 00:31:37,760 --> 00:31:40,360 Speaker 1: avocado oil. I don't need to use that. And I 708 00:31:40,360 --> 00:31:42,520 Speaker 1: actually haven't had a client who's keen on using it. 709 00:31:42,600 --> 00:31:45,400 Speaker 1: I find it's more that you know, prescriptive gym crowd 710 00:31:45,400 --> 00:31:48,080 Speaker 1: who gets their diet advice elsewhere. So you know, if 711 00:31:48,120 --> 00:31:49,920 Speaker 1: I had a client who wanted to use it, I'd 712 00:31:49,920 --> 00:31:52,240 Speaker 1: be like, okay, we just stick to a relative portion 713 00:31:52,320 --> 00:31:54,680 Speaker 1: of a servile to a day in general for fat balance. 714 00:31:54,720 --> 00:31:57,400 Speaker 1: But yeah, it hasn't really crossed my path. I certainly 715 00:31:57,440 --> 00:31:59,600 Speaker 1: don't think it's worth extra money. I don't think the 716 00:31:59,680 --> 00:32:02,760 Speaker 1: research strong enough when it comes to providing superior fat 717 00:32:02,800 --> 00:32:05,800 Speaker 1: loss results. You know, when it comes to fat loss, 718 00:32:05,800 --> 00:32:08,960 Speaker 1: it's about getting carbohydrate in the right proportion for activity 719 00:32:09,440 --> 00:32:13,240 Speaker 1: and achieving calorie deficit and just achieving the right fat balance. 720 00:32:13,280 --> 00:32:15,920 Speaker 1: So we had it come up as a question on Instagram, 721 00:32:15,960 --> 00:32:18,560 Speaker 1: and we do try and always answer those, so I 722 00:32:18,560 --> 00:32:20,600 Speaker 1: thought it was just an interesting thing to chat about. 723 00:32:20,600 --> 00:32:22,440 Speaker 1: But yeah, I wouldn't be spending money on it unless 724 00:32:22,480 --> 00:32:25,040 Speaker 1: you had a specific reason you wanted to, and then 725 00:32:25,040 --> 00:32:26,920 Speaker 1: I would say go back to that couple of servers 726 00:32:26,960 --> 00:32:29,560 Speaker 1: a day if you wanted it. But it functionally doesn't 727 00:32:29,560 --> 00:32:32,240 Speaker 1: have the nutrients that are a high antioxidant oil like 728 00:32:32,280 --> 00:32:35,320 Speaker 1: avocado or olive oil will have, and as such, it's 729 00:32:35,360 --> 00:32:38,200 Speaker 1: not something that's on my radar for adding positive nutrition 730 00:32:38,600 --> 00:32:42,239 Speaker 1: or positive nutrients into anyone's diet. All right, and well 731 00:32:42,280 --> 00:32:44,360 Speaker 1: that brings us to the end of the Nutrition Couch 732 00:32:44,400 --> 00:32:47,240 Speaker 1: for another week. Please tell your friends about us so 733 00:32:47,280 --> 00:32:49,440 Speaker 1: we can continue to grow and reach our five million 734 00:32:49,640 --> 00:32:53,200 Speaker 1: download target, and we have an upcoming retreat at the 735 00:32:53,280 --> 00:32:55,280 Speaker 1: end of March, which we still I think, have one 736 00:32:55,360 --> 00:32:58,520 Speaker 1: place to feel if anyone's keen, we can always squeeze 737 00:32:58,600 --> 00:33:00,800 Speaker 1: another person or two in. If you are keen to 738 00:33:00,880 --> 00:33:04,480 Speaker 1: really invigorate your health this year, it's in Lovely Kingscliff 739 00:33:04,520 --> 00:33:06,040 Speaker 1: and you'll have the weekend with Leanne and I to 740 00:33:06,080 --> 00:33:09,000 Speaker 1: talk all things health and nutrition and do all things 741 00:33:09,120 --> 00:33:11,920 Speaker 1: yoga and pilates and have a fabulous time away from 742 00:33:11,960 --> 00:33:14,680 Speaker 1: your family and have much needed break from cooking. So 743 00:33:14,800 --> 00:33:17,480 Speaker 1: think about that and we will see you, same time, 744 00:33:17,520 --> 00:33:19,880 Speaker 1: same place for our regular weekly episode. 745 00:33:19,960 --> 00:33:21,840 Speaker 2: Drop and you get a one on one consult with 746 00:33:21,920 --> 00:33:24,480 Speaker 2: either Susie or myself as part of the weekend as well. 747 00:33:24,520 --> 00:33:26,880 Speaker 2: If that doesn't you know, entice you to come. 748 00:33:27,280 --> 00:33:28,880 Speaker 1: If that's a big sales picture. 749 00:33:29,000 --> 00:33:31,680 Speaker 2: If you want more information, admin at the nutritioncouch dot 750 00:33:31,720 --> 00:33:33,680 Speaker 2: com we can tell you some more retreat details and 751 00:33:33,680 --> 00:33:35,240 Speaker 2: we will catch you in next week's episode. 752 00:33:35,600 --> 00:33:36,240 Speaker 1: Have a great week.