1 00:00:00,560 --> 00:00:03,840 Speaker 1: Does your exercise routine include walking and getting too billades 2 00:00:03,880 --> 00:00:05,720 Speaker 1: a couple of times a week. Do you have access 3 00:00:05,720 --> 00:00:07,360 Speaker 1: to a gym and you try to fit in some 4 00:00:07,400 --> 00:00:10,040 Speaker 1: weight training to build some muscle? Are you ticking all 5 00:00:10,080 --> 00:00:12,320 Speaker 1: the boxes when it comes to movement, but you're not 6 00:00:12,360 --> 00:00:16,520 Speaker 1: sure why your weight isn't actually shifting. On today's Midweek 7 00:00:16,560 --> 00:00:19,800 Speaker 1: a motivational episode of The Nutrition Couch, Susie shares a 8 00:00:19,840 --> 00:00:23,360 Speaker 1: great client example where the exercise her client's doing may 9 00:00:23,400 --> 00:00:26,240 Speaker 1: not actually be that ideal when it comes to seeing 10 00:00:26,280 --> 00:00:30,200 Speaker 1: some changes in FAOs. Hi, I'm Leanne Ward and I'm 11 00:00:30,200 --> 00:00:33,559 Speaker 1: Susie Burrow and every week we bring you The Nutrition Couch, 12 00:00:33,680 --> 00:00:36,120 Speaker 1: the biweekly podcast that keeps you up to date on 13 00:00:36,280 --> 00:00:38,760 Speaker 1: everything that you need to know in the world of nutrition, 14 00:00:39,280 --> 00:00:41,960 Speaker 1: as well as our exercise case study. Today we share 15 00:00:42,040 --> 00:00:44,640 Speaker 1: some of the healthiest cookies that you could find. And 16 00:00:44,680 --> 00:00:48,319 Speaker 1: I have a delicious vegetable based brownie Yes you heard 17 00:00:48,320 --> 00:00:51,080 Speaker 1: it right, vegetable based brownie recipe to share that you 18 00:00:51,159 --> 00:00:54,360 Speaker 1: guys are going to love. But first off, Susie, do 19 00:00:54,440 --> 00:00:57,240 Speaker 1: you want to chat us through the Midweek? A motivational 20 00:00:57,360 --> 00:00:58,840 Speaker 1: client case study of the week. 21 00:00:59,240 --> 00:01:02,160 Speaker 2: Indeed, because this as a client I saw this week 22 00:01:02,200 --> 00:01:04,640 Speaker 2: who I had seen for I want to say over 23 00:01:04,680 --> 00:01:06,560 Speaker 2: a year now, and she's lost a good amount of weight, 24 00:01:06,600 --> 00:01:09,160 Speaker 2: I think at least ten kilos and she's just trying 25 00:01:09,160 --> 00:01:11,240 Speaker 2: to lose that last few I want to say the 26 00:01:11,319 --> 00:01:15,160 Speaker 2: last five. So but I could give you leand twenty 27 00:01:15,200 --> 00:01:17,560 Speaker 2: other clients who fit this bill, and even five other 28 00:01:17,600 --> 00:01:19,960 Speaker 2: discussions I've had this week about the exact same thing. 29 00:01:20,000 --> 00:01:22,039 Speaker 2: So I think it will resonate with a lot of listeners. 30 00:01:22,080 --> 00:01:26,520 Speaker 2: So my client exercises, because when I start with a client, 31 00:01:26,640 --> 00:01:29,760 Speaker 2: I will generally focus on food and nutrition first and 32 00:01:29,840 --> 00:01:32,040 Speaker 2: try and build their movement. So if they're not moving 33 00:01:32,160 --> 00:01:34,520 Speaker 2: very much, look for ways to increase their steps. And 34 00:01:34,560 --> 00:01:37,319 Speaker 2: some clients will do very well just with getting their 35 00:01:37,319 --> 00:01:40,920 Speaker 2: regular steps and reasonably tight calorie control. That's sometimes all 36 00:01:40,920 --> 00:01:43,720 Speaker 2: they'll need to do and have real interest in doing. 37 00:01:43,760 --> 00:01:47,280 Speaker 2: In terms of sort of activity or exercise. Then I 38 00:01:47,319 --> 00:01:50,480 Speaker 2: have my clients who do a bit of walking and 39 00:01:50,560 --> 00:01:53,120 Speaker 2: they go to pilates. Now we love pilates. You know, 40 00:01:53,160 --> 00:01:56,400 Speaker 2: it's great for strength and flexibility, but when it comes 41 00:01:56,440 --> 00:01:59,720 Speaker 2: to specificity of exercise, you don't quite get the workout 42 00:02:00,160 --> 00:02:04,080 Speaker 2: you would if you were doing a gym, say forty five, 43 00:02:04,200 --> 00:02:05,680 Speaker 2: or going and running on a treadmill. Now I'm not 44 00:02:05,720 --> 00:02:08,560 Speaker 2: saying pilarates isn't good. I'm saying it's just different. So 45 00:02:08,639 --> 00:02:11,280 Speaker 2: I'll have clients to do their steps, they go to pilates, 46 00:02:11,320 --> 00:02:13,760 Speaker 2: and then sometimes they'll go and do a gym class, 47 00:02:14,560 --> 00:02:17,639 Speaker 2: and they're often doing a weights class because they might 48 00:02:17,639 --> 00:02:19,600 Speaker 2: be in their fifties and they're looking at ways to 49 00:02:19,639 --> 00:02:22,280 Speaker 2: preserve their muscle mass. So that's kind of a mix. 50 00:02:22,320 --> 00:02:25,000 Speaker 2: And specifically with my client that I was talking about, 51 00:02:25,200 --> 00:02:27,400 Speaker 2: she has been doing her steps since she's been doing 52 00:02:27,480 --> 00:02:29,840 Speaker 2: some running, so she runs about five k's two or 53 00:02:29,880 --> 00:02:32,400 Speaker 2: three times a week. But on top of that, she 54 00:02:32,480 --> 00:02:35,400 Speaker 2: has a very very sedentary dob. So we're basically in 55 00:02:35,480 --> 00:02:37,079 Speaker 2: a weight loss plato. She wants to get a few 56 00:02:37,120 --> 00:02:39,880 Speaker 2: kilos off, and so I'm going through all the variables. 57 00:02:39,880 --> 00:02:42,800 Speaker 2: The food's pretty good, We're talking about the running and 58 00:02:42,840 --> 00:02:46,320 Speaker 2: then I said to her, do you know what your 59 00:02:46,440 --> 00:02:49,440 Speaker 2: heart rate is when you go running? And she said, oh, 60 00:02:49,440 --> 00:02:52,480 Speaker 2: well I do actually, because I've got an Apple watch 61 00:02:52,520 --> 00:02:55,280 Speaker 2: that monitism it gets to about one twenty one thirty. 62 00:02:56,320 --> 00:02:59,880 Speaker 2: And it just reminded me of how important it is 63 00:03:00,919 --> 00:03:05,040 Speaker 2: that we look at exercise intensity because whilst it's important 64 00:03:05,040 --> 00:03:07,760 Speaker 2: to get our steps up, remember most of us are 65 00:03:07,760 --> 00:03:10,800 Speaker 2: walking at a fairly stable pace. In many cases, if 66 00:03:10,840 --> 00:03:12,920 Speaker 2: you've been walking a long time or using your steps 67 00:03:12,919 --> 00:03:16,000 Speaker 2: that are incidental, your heart rate's not elevated at all. 68 00:03:16,040 --> 00:03:17,799 Speaker 2: So it's great for movement and for making up for 69 00:03:17,840 --> 00:03:20,200 Speaker 2: all the sitting down time, particularly we've got a cidentiary job. 70 00:03:20,919 --> 00:03:22,520 Speaker 2: But then if you go and sit the rest of 71 00:03:22,520 --> 00:03:26,000 Speaker 2: the day, it's often not training that muscle to become 72 00:03:26,040 --> 00:03:29,079 Speaker 2: more metabolically efficient and burn more calories. Because remember the 73 00:03:29,120 --> 00:03:31,600 Speaker 2: body is like a machine, and the muscles and the 74 00:03:31,600 --> 00:03:34,320 Speaker 2: body gets used to what we do very very quickly. 75 00:03:34,880 --> 00:03:37,080 Speaker 2: So if you're someone who is doing your walking and 76 00:03:37,080 --> 00:03:39,120 Speaker 2: even going to the plaratees or you may even be 77 00:03:39,160 --> 00:03:41,840 Speaker 2: going to the gym and doing weights, if you go 78 00:03:41,960 --> 00:03:44,600 Speaker 2: in there and your heart rate's not overly high and 79 00:03:44,640 --> 00:03:46,760 Speaker 2: I'm talking you know, two twenty minus what is it, 80 00:03:46,840 --> 00:03:49,480 Speaker 2: seventy percent, so you're looking usually between one point thirty, 81 00:03:49,480 --> 00:03:52,720 Speaker 2: maybe up to one fifty for a younger female, you're 82 00:03:52,720 --> 00:03:56,120 Speaker 2: not getting a training effect. So that's why the weight 83 00:03:56,280 --> 00:03:59,680 Speaker 2: is just stable. It's just doing the same thing all 84 00:03:59,720 --> 00:04:02,200 Speaker 2: the time. So in the case of my client, she 85 00:04:02,280 --> 00:04:04,680 Speaker 2: does the same steps each day, she does the same 86 00:04:04,800 --> 00:04:07,360 Speaker 2: run loop five kilometers that she's done for the last year, 87 00:04:07,960 --> 00:04:11,000 Speaker 2: and she's not getting any training effect from her activity, 88 00:04:11,080 --> 00:04:14,040 Speaker 2: and hence we're not increasing metabolism to get her to 89 00:04:14,080 --> 00:04:17,200 Speaker 2: lose extra weight. The body's very happy where it is 90 00:04:17,240 --> 00:04:19,800 Speaker 2: because it's used to what she's doing. And I think 91 00:04:19,960 --> 00:04:22,599 Speaker 2: listeners will be saying to themselves, yeah, well, I do exercise, 92 00:04:22,640 --> 00:04:25,159 Speaker 2: I go to pilates even three times a week, But 93 00:04:25,360 --> 00:04:27,640 Speaker 2: is your heart rate getting up high enough to get 94 00:04:27,720 --> 00:04:30,800 Speaker 2: that training effect and that burn? And even if you 95 00:04:30,839 --> 00:04:34,040 Speaker 2: do weights, you're probably not getting that heart rate effect. 96 00:04:34,200 --> 00:04:37,800 Speaker 2: So even though they're all very good for us, you've 97 00:04:37,800 --> 00:04:39,400 Speaker 2: got to be looking at the end goal. And if 98 00:04:39,400 --> 00:04:42,360 Speaker 2: you're in a weight loss plateau and your body's not changing, 99 00:04:42,720 --> 00:04:45,080 Speaker 2: it's probably time to have a pretty close look at 100 00:04:45,080 --> 00:04:47,159 Speaker 2: your movement. Because the other thing I see all the time, 101 00:04:47,160 --> 00:04:50,000 Speaker 2: which was again relevant to my client, is that she 102 00:04:50,040 --> 00:04:52,760 Speaker 2: sits down at the desk at eight o'clock and she 103 00:04:52,839 --> 00:04:56,599 Speaker 2: literally doesn't move till five o'clock. So even though she's 104 00:04:56,640 --> 00:04:59,840 Speaker 2: doing that walking because she's working at home, she doesn't 105 00:04:59,839 --> 00:05:03,239 Speaker 2: get any incidental So think back before COVID, you've probably 106 00:05:03,279 --> 00:05:05,880 Speaker 2: got two three thousand incidental steps just by commuting and 107 00:05:05,920 --> 00:05:07,680 Speaker 2: getting to and from work, or getting up to go 108 00:05:07,680 --> 00:05:09,719 Speaker 2: to the bathroom at work, or going to different meetings, 109 00:05:09,800 --> 00:05:11,560 Speaker 2: or going out and getting a coffee. If you work 110 00:05:11,560 --> 00:05:13,479 Speaker 2: at home and you sit in front of that computer 111 00:05:13,520 --> 00:05:15,559 Speaker 2: and you're rushing to fit or your work into school 112 00:05:15,640 --> 00:05:18,159 Speaker 2: hours and all the bits and pieces and don't move 113 00:05:18,160 --> 00:05:19,880 Speaker 2: all date, it doesn't matter if you go to the gym, 114 00:05:20,120 --> 00:05:22,640 Speaker 2: because the research shows if you spend the rest of 115 00:05:22,640 --> 00:05:25,599 Speaker 2: the day sitting, you may as well the Negate City 116 00:05:25,640 --> 00:05:27,800 Speaker 2: benefit of going to the gym. So not only do 117 00:05:27,800 --> 00:05:30,359 Speaker 2: you have to do that kind of intense work occasionally 118 00:05:30,400 --> 00:05:32,840 Speaker 2: to get a training effect, you need to spread your 119 00:05:32,880 --> 00:05:35,720 Speaker 2: steps throughout the day. So every couple of hours you 120 00:05:35,760 --> 00:05:37,200 Speaker 2: need to make an effort to get up. That's a 121 00:05:37,200 --> 00:05:39,600 Speaker 2: good time to put the washing out, that's the time 122 00:05:39,640 --> 00:05:41,800 Speaker 2: at lunch to use your lunch break to go for 123 00:05:41,839 --> 00:05:43,200 Speaker 2: a walk around the block, or if you've got a 124 00:05:43,200 --> 00:05:45,040 Speaker 2: phone call to make, use it to do a walk 125 00:05:45,080 --> 00:05:47,240 Speaker 2: at the same time. Because if you sit down for 126 00:05:47,279 --> 00:05:49,360 Speaker 2: that extended period, even if you go to the gym 127 00:05:49,400 --> 00:05:52,760 Speaker 2: after work, that could be another reason that things aren't shifting. 128 00:05:52,880 --> 00:05:56,480 Speaker 2: So as we often speak about nutrition, specificity and timing 129 00:05:56,560 --> 00:06:00,760 Speaker 2: and macrobalance and all those things are important to the exercise, 130 00:06:00,800 --> 00:06:02,520 Speaker 2: and it won't be enough for most of us to 131 00:06:02,640 --> 00:06:05,400 Speaker 2: just get our steps in. It'll be about training the 132 00:06:05,400 --> 00:06:08,120 Speaker 2: body to become more efficient at burning calories over time, 133 00:06:08,520 --> 00:06:10,520 Speaker 2: and generally speaking, to do that, you've got to do 134 00:06:10,600 --> 00:06:13,000 Speaker 2: either very specific weight training, which most people won't be 135 00:06:13,080 --> 00:06:16,320 Speaker 2: doing because it's full on, or you need to be 136 00:06:16,360 --> 00:06:18,679 Speaker 2: getting that heart rate up and doing some extra cardio. 137 00:06:18,720 --> 00:06:21,280 Speaker 2: And sometimes you better to go to the gym, hop 138 00:06:21,320 --> 00:06:23,000 Speaker 2: on the bike or the treadmill or the roll where 139 00:06:23,040 --> 00:06:25,000 Speaker 2: you know your heart rate gets up compared to just 140 00:06:25,000 --> 00:06:27,239 Speaker 2: doing a walk because we get used to the walk, 141 00:06:27,440 --> 00:06:29,160 Speaker 2: and you're better to do less time at the gym 142 00:06:29,240 --> 00:06:31,760 Speaker 2: but peaking the heart rate. So it's always about change 143 00:06:31,760 --> 00:06:33,880 Speaker 2: and mixing it up. And if you haven't changed your 144 00:06:33,880 --> 00:06:39,520 Speaker 2: exercise regime for six, twelve forever, that's the problem hundred percent. 145 00:06:39,560 --> 00:06:41,960 Speaker 1: And I think it's a really important reminder that change 146 00:06:42,000 --> 00:06:44,440 Speaker 1: is needed. And my training always used to say to me, 147 00:06:45,040 --> 00:06:47,800 Speaker 1: every eight to twelve weeks, we rotate your training, like 148 00:06:47,839 --> 00:06:50,520 Speaker 1: we do something different, because the body adapts, just like 149 00:06:50,600 --> 00:06:53,760 Speaker 1: with nutrition, we adapt down to deficits and we hit 150 00:06:53,760 --> 00:06:56,320 Speaker 1: plateaus and that sort of thing. Same do with their exercise. 151 00:06:56,360 --> 00:06:58,920 Speaker 1: So if you've been doing the same exercise for even 152 00:06:58,960 --> 00:07:01,080 Speaker 1: just six months, now it's time to shake it up. 153 00:07:01,080 --> 00:07:02,520 Speaker 1: It's time to change it up. But I did that 154 00:07:02,600 --> 00:07:04,240 Speaker 1: exact thing with the client a couple of weeks ago, 155 00:07:04,320 --> 00:07:07,080 Speaker 1: Susie where she got the new peloton. You know, it's 156 00:07:07,120 --> 00:07:09,800 Speaker 1: in Australia now and everyone's loving it. She's come from 157 00:07:09,880 --> 00:07:11,960 Speaker 1: America though, so she's been on the peloton for like 158 00:07:12,040 --> 00:07:13,720 Speaker 1: a good year or so, and I said, I want 159 00:07:13,760 --> 00:07:15,360 Speaker 1: you to stop the peloton. I want you to go 160 00:07:15,400 --> 00:07:18,120 Speaker 1: on focus just on weights and on walking, like do 161 00:07:18,200 --> 00:07:21,360 Speaker 1: the opposite, like bring her heartbreak down, because I thought 162 00:07:21,360 --> 00:07:23,400 Speaker 1: for her she was actually too stressed, like she had 163 00:07:23,400 --> 00:07:25,120 Speaker 1: a really stressful job. She was doing a lot of 164 00:07:25,160 --> 00:07:28,240 Speaker 1: high intensity like peloton type workouts, and I said, I'm 165 00:07:28,240 --> 00:07:30,760 Speaker 1: really keen to just drive your stress levels down throughout 166 00:07:30,800 --> 00:07:32,480 Speaker 1: the day. So we got her just doing the longest 167 00:07:32,480 --> 00:07:35,960 Speaker 1: slower walks weight training with good rest breaks in between, 168 00:07:36,040 --> 00:07:37,920 Speaker 1: so she could actually build some muscle and have a 169 00:07:37,920 --> 00:07:40,480 Speaker 1: little bit of time to recover between her sets. And 170 00:07:40,520 --> 00:07:42,520 Speaker 1: I think from a metabolic perspective, it's done in the 171 00:07:42,520 --> 00:07:44,200 Speaker 1: world of good the last couple of weeks, and it's 172 00:07:44,240 --> 00:07:46,200 Speaker 1: been able to shift us off that plateau as well, 173 00:07:46,240 --> 00:07:47,680 Speaker 1: So it kind of works both ways. 174 00:07:47,920 --> 00:07:48,560 Speaker 2: But I think the. 175 00:07:48,440 --> 00:07:51,680 Speaker 1: Moral of the story is just consistently changing things up. 176 00:07:51,720 --> 00:07:53,360 Speaker 1: We just can't get stuck in a rup. We can't 177 00:07:53,440 --> 00:07:55,960 Speaker 1: keep doing the same thing because her body adapts so 178 00:07:56,160 --> 00:07:59,000 Speaker 1: quickly and we're looking for changes. When we're looking for results, 179 00:07:59,240 --> 00:08:01,320 Speaker 1: we have to do things a little bit differently. 180 00:08:01,480 --> 00:08:03,160 Speaker 2: One hundred percent. And we talk of that about that 181 00:08:03,200 --> 00:08:05,920 Speaker 2: in context of food, but I think because we it's 182 00:08:05,960 --> 00:08:09,360 Speaker 2: like when we do people's diets, they take the bits 183 00:08:09,360 --> 00:08:11,600 Speaker 2: out they like and they skip the rest. So they 184 00:08:11,640 --> 00:08:14,760 Speaker 2: take the nutbar what everyone loves the nut bar, but 185 00:08:14,800 --> 00:08:16,440 Speaker 2: they forget the veggie sticks that are meant to go 186 00:08:16,480 --> 00:08:18,600 Speaker 2: with it. And it's the same with exercise. People do 187 00:08:18,680 --> 00:08:20,920 Speaker 2: the walking and then the pilates, but they forget the 188 00:08:20,960 --> 00:08:24,560 Speaker 2: cardio and the hardcore weights. So sometimes you've got to 189 00:08:24,560 --> 00:08:26,840 Speaker 2: do this stuff that's a bit uncomfortable to take it 190 00:08:26,840 --> 00:08:28,920 Speaker 2: to the next level. So yeah, you got to change 191 00:08:28,920 --> 00:08:30,640 Speaker 2: that run, You've got to get some hills in the walk, 192 00:08:30,760 --> 00:08:32,880 Speaker 2: or you know, actually check your heart rate and see 193 00:08:32,920 --> 00:08:35,880 Speaker 2: what's going on when you are training all rightly and well. 194 00:08:35,920 --> 00:08:38,360 Speaker 2: A product we wanted to talk about today was a 195 00:08:38,400 --> 00:08:40,960 Speaker 2: product that's actually been formulated by one of our colleagues, 196 00:08:40,960 --> 00:08:43,240 Speaker 2: a dietitians. So we always like to support dietitians in 197 00:08:43,280 --> 00:08:45,400 Speaker 2: the industry because they do some great stuff. And this 198 00:08:45,440 --> 00:08:48,520 Speaker 2: is an interesting product because it's not a traditional supermarket product. 199 00:08:48,520 --> 00:08:51,680 Speaker 2: It's actually a product that's quite specialty and formulated and 200 00:08:51,720 --> 00:08:55,520 Speaker 2: generally available online only. And it's called the skinny Bic, 201 00:08:55,840 --> 00:09:00,960 Speaker 2: so that's spelled skible ny b Ik skinny bick. And 202 00:09:01,080 --> 00:09:02,960 Speaker 2: the interesting thing about this product, it's been around for 203 00:09:02,960 --> 00:09:05,520 Speaker 2: a while. As I said, it's been formulated by a dietitian, 204 00:09:05,559 --> 00:09:08,199 Speaker 2: an Tickery, who has got special expertise in the Mediterranean 205 00:09:08,200 --> 00:09:11,600 Speaker 2: style of eating. But the differentiating factor from this cookie, 206 00:09:11,679 --> 00:09:15,000 Speaker 2: because of course dietitians would not typically recommend cookies, is 207 00:09:15,040 --> 00:09:18,400 Speaker 2: that it's based on Loopen, which is a legume based 208 00:09:18,400 --> 00:09:21,800 Speaker 2: flour that has quite significantly different nutritionals. So it really 209 00:09:21,840 --> 00:09:24,319 Speaker 2: lowers the carbohydrate load of these cookies, so they're quite 210 00:09:24,400 --> 00:09:27,920 Speaker 2: low in calories. Two cookies, which are decent size thirty grams, 211 00:09:27,920 --> 00:09:31,400 Speaker 2: comes in at just one hundred calories, five grams of protein, 212 00:09:32,160 --> 00:09:34,520 Speaker 2: four point eight grams of fat, and only five grams 213 00:09:34,520 --> 00:09:38,240 Speaker 2: of carbohydrate, with two grams of sugar and five grams 214 00:09:38,240 --> 00:09:41,080 Speaker 2: of dietary fiber, which is massive for cookies because of 215 00:09:41,120 --> 00:09:44,319 Speaker 2: this special Loopin flour and loopen flourers a very special 216 00:09:44,559 --> 00:09:48,200 Speaker 2: product because you get basically a lower calorie, a higher fiber, 217 00:09:48,640 --> 00:09:52,040 Speaker 2: tasty product because it's actually got a beautiful mouthfeel. So 218 00:09:52,040 --> 00:09:53,960 Speaker 2: I wanted to talk about those because certainly, you know, 219 00:09:54,000 --> 00:09:56,600 Speaker 2: we're not in the business of recommending cookies by any means, 220 00:09:56,720 --> 00:09:59,920 Speaker 2: but if you are someone who did really enjoy having 221 00:10:00,280 --> 00:10:03,240 Speaker 2: something sweet occasionally with a cup of tea or because 222 00:10:03,280 --> 00:10:05,120 Speaker 2: they come in at that hundred calorie, I'd be very 223 00:10:05,120 --> 00:10:07,640 Speaker 2: happy for my clients to have them after dinner. There's 224 00:10:07,640 --> 00:10:09,600 Speaker 2: a whole range of them with all different flavors, and 225 00:10:09,800 --> 00:10:11,800 Speaker 2: they're quite delicious. And I thought it was worth of 226 00:10:11,800 --> 00:10:13,840 Speaker 2: a discussion because I don't think we've ever mentioned Loopin 227 00:10:14,480 --> 00:10:18,280 Speaker 2: on the podcast, and as I said, because they're actually 228 00:10:18,320 --> 00:10:20,240 Speaker 2: made by a dietitian, I think it's always nice to 229 00:10:20,280 --> 00:10:22,280 Speaker 2: have a little chat about something that's a little bit different. 230 00:10:22,760 --> 00:10:24,360 Speaker 2: And if you like them, you can buy them online 231 00:10:24,360 --> 00:10:27,640 Speaker 2: at skinnybeck dot com. So certainly sort of chick the 232 00:10:27,640 --> 00:10:29,520 Speaker 2: box in my mind if you're looking for a healthier 233 00:10:29,559 --> 00:10:33,000 Speaker 2: cookie or something that's got a calorie control. I can't 234 00:10:33,000 --> 00:10:35,120 Speaker 2: think of anything really bad to say about them at all. 235 00:10:35,320 --> 00:10:38,200 Speaker 2: And they're also purchased in quite small portions, so it's 236 00:10:38,240 --> 00:10:40,760 Speaker 2: more difficult to overeat them, as opposed to when you 237 00:10:40,840 --> 00:10:44,600 Speaker 2: buy a packet of Timtams. Let's be honest, who just 238 00:10:44,640 --> 00:10:47,360 Speaker 2: eats one or two? So yeah, Leanne, have you tried 239 00:10:47,360 --> 00:10:48,360 Speaker 2: them before the skinny bick? 240 00:10:48,920 --> 00:10:51,400 Speaker 1: No? I haven't, but I have actually routinely used lupin 241 00:10:51,440 --> 00:10:54,120 Speaker 1: flex on my clients, particularly my plant based clients. It's 242 00:10:54,160 --> 00:10:56,559 Speaker 1: a wonderful we're going to call it a protein I 243 00:10:56,640 --> 00:10:59,200 Speaker 1: guess you know. It's come up recently due to the 244 00:10:59,200 --> 00:11:01,400 Speaker 1: big alergy for loopen as well, but a lot of 245 00:11:01,440 --> 00:11:03,559 Speaker 1: people can tolerate it really easily, and it's a great 246 00:11:03,720 --> 00:11:06,040 Speaker 1: I guess ingredient that helps bind things. So if I've 247 00:11:06,080 --> 00:11:08,600 Speaker 1: ever making like for a vegan client, like a Hamburger 248 00:11:08,600 --> 00:11:10,480 Speaker 1: patty or a rissole or something like that, trying to 249 00:11:10,600 --> 00:11:12,880 Speaker 1: use chickpeas and legumes and stuff to hold those things 250 00:11:12,880 --> 00:11:15,640 Speaker 1: together is really difficult. So using something like loop and 251 00:11:15,720 --> 00:11:18,280 Speaker 1: flakes can actually help to bind things really well, particularly 252 00:11:18,320 --> 00:11:20,560 Speaker 1: when people don't eat eggs and you know you're using 253 00:11:20,600 --> 00:11:23,080 Speaker 1: mints to bind things. Lupin flakes are wonderful. They're really 254 00:11:23,120 --> 00:11:25,640 Speaker 1: high in protein, really high in fiber, but they don't 255 00:11:25,640 --> 00:11:28,120 Speaker 1: come with the added carbohydrate load that a lot of 256 00:11:28,120 --> 00:11:30,079 Speaker 1: beans and legumes do. So a lot of times when 257 00:11:30,080 --> 00:11:32,680 Speaker 1: I'm creating vegan or plant based meals for my plant 258 00:11:32,679 --> 00:11:35,000 Speaker 1: based clients, you know, you can't just keep dumping in 259 00:11:35,040 --> 00:11:38,120 Speaker 1: beans and legumes after beans and legumes, after beans and legumes, 260 00:11:38,160 --> 00:11:39,880 Speaker 1: because you want to drive the protein up, but it 261 00:11:39,920 --> 00:11:42,880 Speaker 1: also drives the carbohydrate load of the meal up as well. 262 00:11:42,960 --> 00:11:45,199 Speaker 1: So lubin flakes are a secret weapon of mine. I've 263 00:11:45,200 --> 00:11:47,120 Speaker 1: been using them for quite a while. They're really great. 264 00:11:47,160 --> 00:11:49,440 Speaker 1: So I haven't tried these bikis, but I imagine they'd 265 00:11:49,440 --> 00:11:51,560 Speaker 1: be quite good. And I love that there's five grams 266 00:11:51,559 --> 00:11:54,679 Speaker 1: of protein and five grams of danetary fiber in each one, 267 00:11:54,720 --> 00:11:56,400 Speaker 1: and that's you know, special thanks to the loop and 268 00:11:56,440 --> 00:11:58,720 Speaker 1: flower that's the top ingredient in it as well, So 269 00:11:59,120 --> 00:12:01,600 Speaker 1: really good, you know. So it is a chocolate chip cookie, 270 00:12:01,600 --> 00:12:03,959 Speaker 1: but the ingredient list is fairly good. There's nothing really 271 00:12:04,000 --> 00:12:06,360 Speaker 1: outstanding in there, anything that I would say is a 272 00:12:06,360 --> 00:12:08,480 Speaker 1: big no no or anything like that. It's certainly not 273 00:12:08,880 --> 00:12:11,200 Speaker 1: a clean ingredient list, but it is a chocolate cookie 274 00:12:11,240 --> 00:12:12,360 Speaker 1: at the end of the day, so it is what 275 00:12:12,480 --> 00:12:14,920 Speaker 1: it is. And I will also say that this segment 276 00:12:14,960 --> 00:12:17,640 Speaker 1: isn't sponsored as well. We do like to support and 277 00:12:17,640 --> 00:12:19,800 Speaker 1: give shout outs to our dietshuit cloagues where we can, 278 00:12:19,840 --> 00:12:22,400 Speaker 1: and this is just a better product on the market, 279 00:12:22,720 --> 00:12:24,400 Speaker 1: so yeah, give it a go. We'd love to hear 280 00:12:24,440 --> 00:12:26,400 Speaker 1: what our listeners think. But I think, you know, nutritionally, 281 00:12:26,440 --> 00:12:28,160 Speaker 1: it's pretty strong, and like you said, it's really well 282 00:12:28,200 --> 00:12:31,040 Speaker 1: calorie controlled as well, and because they're sort of portioned 283 00:12:31,080 --> 00:12:33,640 Speaker 1: in those smaller packets, as you said, it's better than 284 00:12:33,679 --> 00:12:36,080 Speaker 1: opening a whole packet Timtams where you've got ten in 285 00:12:36,080 --> 00:12:38,319 Speaker 1: front of you staring at you. At least that it's 286 00:12:38,360 --> 00:12:40,880 Speaker 1: kind of like two cookies and are serving. It's really 287 00:12:40,960 --> 00:12:43,000 Speaker 1: nice and portion controlled as well. 288 00:12:43,080 --> 00:12:45,120 Speaker 2: They do contain a bit of stevia for sweetness and 289 00:12:45,120 --> 00:12:47,520 Speaker 2: some aritrotrol, which are two natural sweetness And I'm just 290 00:12:47,559 --> 00:12:49,840 Speaker 2: thricking through the website actually, which is quite interesting just 291 00:12:49,880 --> 00:12:51,720 Speaker 2: to have a look at skiddybig dot com where you 292 00:12:51,720 --> 00:12:54,520 Speaker 2: can read all about Loopen as well. The academic doctor 293 00:12:54,559 --> 00:12:57,120 Speaker 2: curis who it's her brand. She said she would have 294 00:12:57,200 --> 00:12:59,200 Speaker 2: liked to use extra Version olive oil in the base 295 00:12:59,240 --> 00:13:01,600 Speaker 2: of the cookie, but just put production costs up too much, 296 00:13:01,600 --> 00:13:03,640 Speaker 2: which is a common issue in food industry. You can 297 00:13:03,840 --> 00:13:05,559 Speaker 2: make as healthy products as you like, but if they're 298 00:13:05,559 --> 00:13:08,080 Speaker 2: too expensive, no one will buy them. So she's used 299 00:13:08,080 --> 00:13:11,120 Speaker 2: canola oil as the next best option. Get a little 300 00:13:11,160 --> 00:13:12,600 Speaker 2: bit of a Mega three and a Mega six, so 301 00:13:12,640 --> 00:13:16,200 Speaker 2: it's always I think also good to understand why people 302 00:13:16,360 --> 00:13:18,960 Speaker 2: use different ingredients in food, because there's ideal and then 303 00:13:18,960 --> 00:13:21,680 Speaker 2: there's reality and so also let's be honest as extra 304 00:13:21,720 --> 00:13:24,360 Speaker 2: vision O the world doesn't always taste amazing in baking. 305 00:13:24,400 --> 00:13:27,319 Speaker 2: It's a very distinct flavor. But there's all different flavors. 306 00:13:27,360 --> 00:13:32,000 Speaker 2: There's like a lemon one, there's cranberry, dayton butterscotch. So yeah, 307 00:13:32,000 --> 00:13:34,439 Speaker 2: if you are a cookie person and can control yourself 308 00:13:34,440 --> 00:13:36,720 Speaker 2: and stick to one or two at a time, and 309 00:13:36,760 --> 00:13:38,600 Speaker 2: that's what you enjoy with a cup of tea certainly 310 00:13:38,640 --> 00:13:40,160 Speaker 2: worth a try and let us know what you think 311 00:13:40,200 --> 00:13:42,920 Speaker 2: and post it and tag it. If you enjoy a 312 00:13:42,960 --> 00:13:44,480 Speaker 2: skinny pic every now and again. 313 00:13:45,000 --> 00:13:47,480 Speaker 1: All right, and then moving on to sweeter things, Susie, 314 00:13:47,480 --> 00:13:49,280 Speaker 1: Not that we haven't had enough sweetness from our chocolate 315 00:13:49,320 --> 00:13:52,480 Speaker 1: chip cookies. Today, I'm talking about a vegetable brownie. Now 316 00:13:52,480 --> 00:13:54,560 Speaker 1: it sounds gross when you say vegetable brownie, so I 317 00:13:54,600 --> 00:13:57,439 Speaker 1: will reference this in za. It is a sweet potato brownie. 318 00:13:57,520 --> 00:13:59,400 Speaker 1: And when you think about the texture of a brownie, 319 00:13:59,400 --> 00:14:01,320 Speaker 1: like you want it nice and soft and gooey in 320 00:14:01,320 --> 00:14:04,080 Speaker 1: the middle, or I do, anyway, So sweet potato actually 321 00:14:04,120 --> 00:14:06,720 Speaker 1: works wonderfully as a base in this. So this is 322 00:14:06,720 --> 00:14:09,360 Speaker 1: a gluten free brownie, and it's also plant based as well. 323 00:14:09,440 --> 00:14:11,640 Speaker 1: So if you've got any friends or you yourself a 324 00:14:11,679 --> 00:14:14,880 Speaker 1: gluten free vegan, this could be the perfect recipe for you. 325 00:14:15,040 --> 00:14:18,600 Speaker 1: So it's my very wholesome sweet potato brownie. So you 326 00:14:18,640 --> 00:14:21,080 Speaker 1: do use a cup of mashed sweet potato. So I 327 00:14:21,120 --> 00:14:23,720 Speaker 1: would generally always say leave the skin on, but when 328 00:14:23,760 --> 00:14:26,080 Speaker 1: I'm baking with vegetables, I will tend to peel it 329 00:14:26,120 --> 00:14:28,240 Speaker 1: because you kind of don't want that extra kind of 330 00:14:28,280 --> 00:14:30,680 Speaker 1: fibby and Grouttina is going through. You want a nice, smooth, 331 00:14:30,720 --> 00:14:32,480 Speaker 1: mashed potato, So I say peel it. You want to 332 00:14:32,480 --> 00:14:35,160 Speaker 1: add a cup of mashed potato, a cup of tarhini 333 00:14:35,200 --> 00:14:37,600 Speaker 1: paste if you used unhold tarhinies. It's going to add 334 00:14:37,600 --> 00:14:40,160 Speaker 1: a lot more calcium into the recipe hot tip, and 335 00:14:40,240 --> 00:14:42,320 Speaker 1: it's also adding some good healthy fats in there as well, 336 00:14:42,320 --> 00:14:44,680 Speaker 1: which we'd like to kind of stabilize out some of 337 00:14:44,760 --> 00:14:48,080 Speaker 1: the carbohydrate loads from the sweet potato as well. We're 338 00:14:48,080 --> 00:14:49,440 Speaker 1: also going to use a quarter of a cup of 339 00:14:49,440 --> 00:14:51,840 Speaker 1: maple syrup. You could also if you weren't plant based, 340 00:14:51,880 --> 00:14:54,520 Speaker 1: you could use honey or any type of syrup or sweetener. There. 341 00:14:54,680 --> 00:14:57,040 Speaker 1: You've got a couple of teaspoons of vanilla bean extract, 342 00:14:57,040 --> 00:14:59,560 Speaker 1: a teaspoon of baking powder, a quarter of a cup 343 00:14:59,640 --> 00:15:02,120 Speaker 1: of arm meal, and then some nuts as well, so 344 00:15:02,200 --> 00:15:04,240 Speaker 1: using half a cup of some I used a quarter 345 00:15:04,280 --> 00:15:06,120 Speaker 1: cup of walnuts and a quarter cup of cashews, but 346 00:15:06,160 --> 00:15:07,800 Speaker 1: you could just use half a cup of any sort 347 00:15:07,840 --> 00:15:10,400 Speaker 1: of chop nuts that you like, a quarter cup of 348 00:15:10,480 --> 00:15:13,000 Speaker 1: cocoa powder, and then half a cup This is optional 349 00:15:13,280 --> 00:15:15,960 Speaker 1: of dark chocolate chips. I wouldn't say that chocolatechip is optional. 350 00:15:15,960 --> 00:15:18,240 Speaker 1: I'd say they're essential, but you can certainly leave them 351 00:15:18,240 --> 00:15:20,000 Speaker 1: out if you didn't want to have them in there, 352 00:15:20,240 --> 00:15:21,720 Speaker 1: and all you do is you mix it all up 353 00:15:21,800 --> 00:15:23,720 Speaker 1: just like a normal brownie batter. You bake it like 354 00:15:23,800 --> 00:15:27,160 Speaker 1: normal twenty five thirty minutes. It won't fully set like 355 00:15:27,200 --> 00:15:29,080 Speaker 1: it'll still be kind of nice and soft, but as 356 00:15:29,120 --> 00:15:31,120 Speaker 1: you cool it down a little bit, it'll set outside 357 00:15:31,160 --> 00:15:33,200 Speaker 1: of So bake it for twenty five thirty minutes and 358 00:15:33,200 --> 00:15:35,480 Speaker 1: then allow it to cool before you slice it into 359 00:15:35,520 --> 00:15:38,440 Speaker 1: small pieces. And small pieces is the key, because even 360 00:15:38,480 --> 00:15:41,600 Speaker 1: though this is a healthier, more wholesome brownie, it's still 361 00:15:41,600 --> 00:15:43,360 Speaker 1: a brownie guys at the end of the day, so 362 00:15:43,360 --> 00:15:45,040 Speaker 1: we don't want to be eating half at once. So 363 00:15:45,080 --> 00:15:48,040 Speaker 1: slice it into small pieces, take it to work with you, 364 00:15:48,040 --> 00:15:49,880 Speaker 1: put it in the kid's lunch boxes. Freeze a couple 365 00:15:49,920 --> 00:15:51,560 Speaker 1: of pieces. If you're baking it and it's just you 366 00:15:51,640 --> 00:15:53,840 Speaker 1: at home, you don't want an entire tray of brownie 367 00:15:53,920 --> 00:15:55,960 Speaker 1: is just sitting on the counter staring at you. And 368 00:15:56,080 --> 00:15:57,760 Speaker 1: let me know what you think. We'll post the recipe 369 00:15:57,800 --> 00:16:01,240 Speaker 1: on our Instagram at the Nutrition Couch podcast and yes, 370 00:16:01,320 --> 00:16:03,200 Speaker 1: send me a feedback. I'd love to know what you think. 371 00:16:03,240 --> 00:16:05,080 Speaker 1: It's definitely a winner in my book, so I really 372 00:16:05,080 --> 00:16:06,720 Speaker 1: really love it. And David couldn't even tell it had 373 00:16:06,720 --> 00:16:09,120 Speaker 1: sweet potato with it. I neither could mea but obviously 374 00:16:09,200 --> 00:16:10,880 Speaker 1: I modified a lot of the nuts in there because 375 00:16:10,880 --> 00:16:13,240 Speaker 1: of her nut allergies, and she can actually have sesame 376 00:16:13,280 --> 00:16:15,080 Speaker 1: seeds now, which is hence the reason I use the 377 00:16:15,200 --> 00:16:17,240 Speaker 1: unhold Dahini as well in there, which. 378 00:16:17,000 --> 00:16:18,320 Speaker 2: Is awesome, beautiful. 379 00:16:18,360 --> 00:16:18,680 Speaker 1: All right. 380 00:16:18,720 --> 00:16:21,000 Speaker 2: Well, that brings us to the end of another episode 381 00:16:21,040 --> 00:16:23,520 Speaker 2: of The Nutrition Couch. If you haven't done so already, 382 00:16:23,600 --> 00:16:25,680 Speaker 2: keep telling your friends about us, and don't forget to 383 00:16:25,720 --> 00:16:27,560 Speaker 2: log onto our website to see the latest in our 384 00:16:27,600 --> 00:16:31,680 Speaker 2: product range, which includes the peri Plan, and the latest 385 00:16:31,960 --> 00:16:34,200 Speaker 2: edition is a Snack Guide, which I'm hoping is up 386 00:16:34,240 --> 00:16:37,400 Speaker 2: there by the time we are publishing this podcast. And 387 00:16:37,600 --> 00:16:38,240 Speaker 2: have a great week. 388 00:16:38,520 --> 00:16:39,400 Speaker 1: Catch you guys next week.