1 00:00:00,520 --> 00:00:03,800 Speaker 1: Does your exercise routine include walking and getting too billades 2 00:00:03,840 --> 00:00:05,680 Speaker 1: a couple of times a week. Do you have access 3 00:00:05,720 --> 00:00:07,320 Speaker 1: to a gym and you try to fit in some 4 00:00:07,360 --> 00:00:10,040 Speaker 1: weight training to build some muscle? Are you ticking all 5 00:00:10,039 --> 00:00:12,280 Speaker 1: the boxes when it comes to movement, but you're not 6 00:00:12,320 --> 00:00:16,520 Speaker 1: sure why your weight isn't actually shifting. On today's Midweek 7 00:00:16,520 --> 00:00:19,760 Speaker 1: a motivational episode of The Nutrition Couch, Susie shares a 8 00:00:19,800 --> 00:00:23,320 Speaker 1: great client example where the exercise her client's doing may 9 00:00:23,360 --> 00:00:26,240 Speaker 1: not actually be that ideal when it comes to seeing 10 00:00:26,280 --> 00:00:30,160 Speaker 1: some changes in FAOs. Hi, I'm Leanne Ward and I'm 11 00:00:30,160 --> 00:00:33,519 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 00:00:36,240 --> 00:00:38,720 Speaker 1: everything that you need to know in the world of nutrition, 14 00:00:39,240 --> 00:00:41,960 Speaker 1: as well as our exercise case study. Today we share 15 00:00:42,040 --> 00:00:44,599 Speaker 1: some of the healthiest cookies that you can find. And 16 00:00:44,640 --> 00:00:48,279 Speaker 1: I have a delicious vegetable based brownie Yes you heard 17 00:00:48,320 --> 00:00:51,040 Speaker 1: it right, vegetable based brownie recipe to share that you 18 00:00:51,120 --> 00:00:54,400 Speaker 1: guys are going to love. But first of Susie, do 19 00:00:54,400 --> 00:00:57,200 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 --> 00:01:02,120 Speaker 2: Indeed, because this as a client I saw this week 22 00:01:02,200 --> 00:01:04,600 Speaker 2: who I had seen for I want to say over 23 00:01:04,640 --> 00:01:06,520 Speaker 2: a year now, and she's lost a good amount of weight, 24 00:01:06,600 --> 00:01:09,119 Speaker 2: I think at least ten kilos and she's just trying 25 00:01:09,120 --> 00:01:11,200 Speaker 2: to lose that last few I want to say the 26 00:01:11,280 --> 00:01:15,120 Speaker 2: last five. So but I could give you leand twenty 27 00:01:15,160 --> 00:01:17,560 Speaker 2: other clients who fit this bill, and even five other 28 00:01:17,600 --> 00:01:19,920 Speaker 2: discussions I've had this week about the exact same thing. 29 00:01:19,959 --> 00:01:22,000 Speaker 2: So I think it will resonate with a lot of listeners. 30 00:01:22,040 --> 00:01:26,480 Speaker 2: So my client exercises, because when I start with a client, 31 00:01:26,600 --> 00:01:29,760 Speaker 2: I will generally focus on food and nutrition first and 32 00:01:29,840 --> 00:01:32,039 Speaker 2: try and build their movement. So if they're not moving 33 00:01:32,120 --> 00:01:34,480 Speaker 2: very much, look for ways to increase their steps. And 34 00:01:34,560 --> 00:01:37,280 Speaker 2: some clients will do very well just with getting their 35 00:01:37,319 --> 00:01:40,880 Speaker 2: regular steps and reasonably tight calorie control. That's sometimes all 36 00:01:40,880 --> 00:01:43,679 Speaker 2: they'll need to do and have real interest in doing. 37 00:01:43,720 --> 00:01:47,240 Speaker 2: In terms of sort of activity or exercise. Then I 38 00:01:47,280 --> 00:01:50,480 Speaker 2: have the clients who do a bit of walking and 39 00:01:50,520 --> 00:01:53,080 Speaker 2: they go to pilates. Now we love pilates. You know, 40 00:01:53,120 --> 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 00:01:59,840 --> 00:02:03,160 Speaker 2: that you would if you were doing a gym, say 43 00:02:03,320 --> 00:02:05,320 Speaker 2: f forty five, or going and running on a treadmill. 44 00:02:05,360 --> 00:02:07,240 Speaker 2: Now I'm not saying pilates isn't good. I'm saying it's 45 00:02:07,280 --> 00:02:10,160 Speaker 2: just different. So I'll have clients to do their steps, 46 00:02:10,360 --> 00:02:12,640 Speaker 2: they go to pilates, and then sometimes they'll go and 47 00:02:12,639 --> 00:02:16,160 Speaker 2: do a gym class, and they're often doing a weights 48 00:02:16,200 --> 00:02:18,799 Speaker 2: class because they might be in their fifties and they're 49 00:02:18,800 --> 00:02:21,520 Speaker 2: looking at ways to preserve their muscle mass. So that's 50 00:02:21,600 --> 00:02:23,600 Speaker 2: kind of a mix. And specifically with my client that 51 00:02:23,639 --> 00:02:26,520 Speaker 2: I was talking about, she has been doing her steps 52 00:02:26,520 --> 00:02:28,959 Speaker 2: since she's been doing some running, so she runs about 53 00:02:29,000 --> 00:02:31,640 Speaker 2: five k's two or three times a week. But on 54 00:02:31,680 --> 00:02:34,520 Speaker 2: top of that, she has a very very sedentary job. 55 00:02:34,639 --> 00:02:36,600 Speaker 2: So we're basically in a weight loss plato. She wants 56 00:02:36,639 --> 00:02:38,919 Speaker 2: to get a few kilos off, and so I'm going 57 00:02:38,960 --> 00:02:41,160 Speaker 2: through all the variables. The food's pretty good, We're talking 58 00:02:41,160 --> 00:02:45,040 Speaker 2: about the running, and then I said to her, do 59 00:02:45,200 --> 00:02:48,560 Speaker 2: you know what your heart rate is when you go running? 60 00:02:48,680 --> 00:02:51,359 Speaker 2: And she said, oh, well I do actually, because I've 61 00:02:51,400 --> 00:02:53,959 Speaker 2: got an Apple watch that monitism it gets to about 62 00:02:54,000 --> 00:02:58,720 Speaker 2: one twenty one thirty. And it just reminded me of 63 00:02:58,880 --> 00:03:02,120 Speaker 2: how important it is is that we look at exercise 64 00:03:02,160 --> 00:03:06,079 Speaker 2: intensity because whilst it's important to get our steps up, 65 00:03:06,560 --> 00:03:09,760 Speaker 2: remember most of us are walking at a fairly stable pace. 66 00:03:09,919 --> 00:03:11,880 Speaker 2: In many cases, if you've been walking a long time 67 00:03:12,000 --> 00:03:15,040 Speaker 2: or using your steps that are incidental, your heart rate's 68 00:03:15,120 --> 00:03:17,160 Speaker 2: not elevated at all. So it's great for movement and 69 00:03:17,200 --> 00:03:19,080 Speaker 2: for making up for all the sitting down time, particularly 70 00:03:19,160 --> 00:03:21,640 Speaker 2: you've got a cidentary job. But then if you go 71 00:03:21,720 --> 00:03:24,200 Speaker 2: and sit the rest of the day, it's often not 72 00:03:24,360 --> 00:03:27,680 Speaker 2: training that muscle to become more metabolically efficient and burn 73 00:03:27,720 --> 00:03:30,280 Speaker 2: more calories, because remember the body is like a machine, 74 00:03:30,639 --> 00:03:32,680 Speaker 2: and the muscles and the body gets used to what 75 00:03:32,760 --> 00:03:36,000 Speaker 2: we do very very quickly. So if you're someone who 76 00:03:36,160 --> 00:03:38,160 Speaker 2: is doing your walking and even going to the plaratees 77 00:03:38,360 --> 00:03:39,880 Speaker 2: or you may even be going to the gym and 78 00:03:39,920 --> 00:03:42,800 Speaker 2: doing weights, if you go in there and your heart 79 00:03:42,880 --> 00:03:45,600 Speaker 2: rate's not overly high and I'm talking you know, two 80 00:03:45,680 --> 00:03:48,040 Speaker 2: twenty minus what is it, seventy percent, so you're looking 81 00:03:48,160 --> 00:03:50,520 Speaker 2: usually between one point thirty, maybe up to one fifty 82 00:03:50,560 --> 00:03:54,120 Speaker 2: for a younger female, you're not getting a training effect. 83 00:03:54,280 --> 00:03:58,320 Speaker 2: So that's why the weight is just stable. It's just 84 00:03:58,320 --> 00:04:00,520 Speaker 2: doing the same thing all the time. So in the 85 00:04:00,520 --> 00:04:03,880 Speaker 2: case of my client, she does the same steps each day, 86 00:04:04,000 --> 00:04:06,360 Speaker 2: she does the same run loop five kilometers that she's 87 00:04:06,400 --> 00:04:09,080 Speaker 2: done for the last year, and she's not getting any 88 00:04:09,160 --> 00:04:12,560 Speaker 2: training effect from her activity, and hence we're not increasing 89 00:04:12,600 --> 00:04:15,600 Speaker 2: metabolism to get her to lose extra weight. The body's 90 00:04:15,800 --> 00:04:18,120 Speaker 2: very happy where it is because it's used to what 91 00:04:18,200 --> 00:04:21,760 Speaker 2: she's doing. And I think listeners will be saying to themselves, yeah, well, 92 00:04:21,800 --> 00:04:24,159 Speaker 2: I do exercise, I go to pilates even three times 93 00:04:24,200 --> 00:04:26,960 Speaker 2: a week, But is your heart rate getting up high 94 00:04:27,080 --> 00:04:30,240 Speaker 2: enough to get that training effect and that burn? And 95 00:04:30,279 --> 00:04:33,159 Speaker 2: even if you do weights, you're probably not getting that 96 00:04:33,200 --> 00:04:36,159 Speaker 2: heart rate effect. So even though they're all very good 97 00:04:36,200 --> 00:04:39,080 Speaker 2: for us, you've got to be looking at the end goal. 98 00:04:39,120 --> 00:04:41,200 Speaker 2: And if you're in a weight loss plateau and your 99 00:04:41,240 --> 00:04:44,440 Speaker 2: body's not changing, it's probably time to have a pretty 100 00:04:44,440 --> 00:04:46,520 Speaker 2: close look at your movement. Because the other thing I 101 00:04:46,520 --> 00:04:48,880 Speaker 2: see all the time, which was again relevant to my client, 102 00:04:49,560 --> 00:04:51,440 Speaker 2: is that she sits down at the desk at eight 103 00:04:51,480 --> 00:04:55,680 Speaker 2: o'clock and she literally doesn't move till five o'clock. So 104 00:04:55,880 --> 00:04:58,800 Speaker 2: even though she's doing that walking because she's working at home, 105 00:04:59,520 --> 00:05:02,400 Speaker 2: she doesn't get any incidental So think back before COVID, 106 00:05:02,800 --> 00:05:05,320 Speaker 2: you've probably got two three thousand incidental steps just by 107 00:05:05,360 --> 00:05:07,479 Speaker 2: commuting and getting to and from work, or getting up 108 00:05:07,520 --> 00:05:09,039 Speaker 2: to go to the bathroom at work, or going to 109 00:05:09,040 --> 00:05:11,159 Speaker 2: different meetings, or going out and getting a coffee. If 110 00:05:11,200 --> 00:05:12,920 Speaker 2: you work at home and you sit in front of 111 00:05:12,960 --> 00:05:14,840 Speaker 2: that computer and you're rushing to fit or your work 112 00:05:14,920 --> 00:05:17,640 Speaker 2: into school hours and all the bits and pieces and 113 00:05:17,720 --> 00:05:19,240 Speaker 2: don't move all date, it doesn't matter if you go 114 00:05:19,240 --> 00:05:22,240 Speaker 2: to the gym, because the research shows if you spend 115 00:05:22,240 --> 00:05:24,440 Speaker 2: the rest of the day sitting, you may as well 116 00:05:24,760 --> 00:05:27,159 Speaker 2: the Negate City benefit of going to the gym. So 117 00:05:27,279 --> 00:05:29,080 Speaker 2: not only do you have to do that kind of 118 00:05:29,120 --> 00:05:32,040 Speaker 2: intense work occasionally to get a training effect, you need 119 00:05:32,080 --> 00:05:35,200 Speaker 2: to spread your steps throughout the day. So every couple 120 00:05:35,240 --> 00:05:36,920 Speaker 2: of hours you need to make an effort to get up. 121 00:05:36,920 --> 00:05:39,159 Speaker 2: That's a good time to put the washing out, that's 122 00:05:39,200 --> 00:05:41,560 Speaker 2: the time at lunch to use your lunch break to 123 00:05:41,560 --> 00:05:42,960 Speaker 2: go for a walk around the block, or if you've 124 00:05:42,960 --> 00:05:44,680 Speaker 2: got a phone call to make, use it to do 125 00:05:44,720 --> 00:05:46,880 Speaker 2: a walk at the same time. Because if you sit 126 00:05:46,960 --> 00:05:49,039 Speaker 2: down for that extended period, even if you go to 127 00:05:49,040 --> 00:05:51,760 Speaker 2: the gym after work, that could be another reason that 128 00:05:51,760 --> 00:05:54,960 Speaker 2: things aren't shifting. So as we often speak about nutrition, 129 00:05:55,080 --> 00:05:58,320 Speaker 2: specificity and timing and macrobalance and all those things are 130 00:05:58,320 --> 00:06:01,719 Speaker 2: important to the exercise and it won't be enough for 131 00:06:01,800 --> 00:06:04,239 Speaker 2: most of us to just get our steps in. It'll 132 00:06:04,240 --> 00:06:06,680 Speaker 2: be about training the body to become more efficient at 133 00:06:06,680 --> 00:06:09,960 Speaker 2: burning calories over time, and generally speaking, to do that, 134 00:06:10,000 --> 00:06:12,279 Speaker 2: you've got to do either very specific weight training, which 135 00:06:12,320 --> 00:06:15,080 Speaker 2: most people won't be doing because it's full on, or 136 00:06:15,800 --> 00:06:17,440 Speaker 2: you need to be getting that heart rate up and 137 00:06:17,480 --> 00:06:19,760 Speaker 2: doing some extra cardio. And sometimes you better to go 138 00:06:19,800 --> 00:06:22,359 Speaker 2: to the gym, hop on the bike or the treadmill 139 00:06:22,400 --> 00:06:24,120 Speaker 2: of the roll where you know your heart rate gets 140 00:06:24,200 --> 00:06:26,480 Speaker 2: up compared to just doing a walk because we get 141 00:06:26,560 --> 00:06:28,440 Speaker 2: used to the walk, and you're better to do less 142 00:06:28,480 --> 00:06:30,479 Speaker 2: time at the gym but peaking the heart rate. So 143 00:06:30,520 --> 00:06:33,120 Speaker 2: it's always about change and mixing it up. And if 144 00:06:33,160 --> 00:06:36,679 Speaker 2: you haven't changed your exercise regime for six, twelve forever, 145 00:06:37,560 --> 00:06:39,520 Speaker 2: that's the problem hundred percent. 146 00:06:39,560 --> 00:06:41,920 Speaker 1: And I think it's a really important reminder that change 147 00:06:41,960 --> 00:06:44,440 Speaker 1: is needed. And my training always used to say to me, 148 00:06:45,000 --> 00:06:47,800 Speaker 1: every eight to twelve weeks, we rotate your training, like 149 00:06:47,839 --> 00:06:50,520 Speaker 1: we do something different, because the body adapts, just like 150 00:06:50,560 --> 00:06:53,720 Speaker 1: with nutrition, we adapt down to deficits and we hit 151 00:06:53,760 --> 00:06:56,279 Speaker 1: plateaus and that sort of thing. Same do with their exercise. 152 00:06:56,320 --> 00:06:58,880 Speaker 1: So if you've been doing the same exercise for even 153 00:06:58,960 --> 00:07:01,039 Speaker 1: just six months, now it's time to shake it up. 154 00:07:01,080 --> 00:07:02,520 Speaker 1: It's time to change it up. But I did that 155 00:07:02,600 --> 00:07:04,240 Speaker 1: exact thing with a client a couple of weeks ago, 156 00:07:04,279 --> 00:07:07,080 Speaker 1: Susie where she got the new peloton. You know, it's 157 00:07:07,080 --> 00:07:09,800 Speaker 1: in Australia now and everyone's loving it. She's come from 158 00:07:09,840 --> 00:07:12,000 Speaker 1: America though, so she's been on the peloton for like 159 00:07:12,000 --> 00:07:13,720 Speaker 1: a good year or so, and I said, I want 160 00:07:13,720 --> 00:07:15,360 Speaker 1: you to stop the peloton. I want you to go 161 00:07:15,400 --> 00:07:18,080 Speaker 1: and focus just on weights and on walking, like do 162 00:07:18,200 --> 00:07:21,040 Speaker 1: the opposite, like bring her heart rate down, because I 163 00:07:21,080 --> 00:07:23,240 Speaker 1: thought for her she was actually too stressed, like she 164 00:07:23,240 --> 00:07:25,000 Speaker 1: had a really stressful job. She was doing a lot 165 00:07:25,040 --> 00:07:28,040 Speaker 1: of high intensity like peloton type workouts, and I said, 166 00:07:28,080 --> 00:07:30,400 Speaker 1: I'm really keen to just drive your stress levels down 167 00:07:30,480 --> 00:07:32,080 Speaker 1: throughout the day. So we got her just doing the 168 00:07:32,120 --> 00:07:35,920 Speaker 1: longest slower walks weight training with good rest breaks in between, 169 00:07:36,040 --> 00:07:37,880 Speaker 1: so she could actually build some muscle and have a 170 00:07:37,920 --> 00:07:40,440 Speaker 1: little bit of time to recover between her sets. And 171 00:07:40,480 --> 00:07:42,480 Speaker 1: I think from a metabolic perspective. It's done in the 172 00:07:42,480 --> 00:07:44,200 Speaker 1: world of good the last couple of weeks, and it's 173 00:07:44,200 --> 00:07:46,200 Speaker 1: been able to shift us off that plateau as well, 174 00:07:46,240 --> 00:07:47,640 Speaker 1: So it kind of works both ways. 175 00:07:47,880 --> 00:07:48,480 Speaker 2: But I think the. 176 00:07:48,440 --> 00:07:51,640 Speaker 1: Moral of the story is just consistently changing things up. 177 00:07:51,680 --> 00:07:53,320 Speaker 1: We just can't get stuck in a rock. We can't 178 00:07:53,400 --> 00:07:55,960 Speaker 1: keep doing the same thing because her body adapts so 179 00:07:56,120 --> 00:07:59,000 Speaker 1: quickly and we're looking for changes. When we're looking for results, 180 00:07:59,200 --> 00:08:01,280 Speaker 1: we have to do things a little bit differently. 181 00:08:01,480 --> 00:08:03,160 Speaker 2: One hundred percent. And we talk of that about that 182 00:08:03,200 --> 00:08:05,920 Speaker 2: in context of food, but I think because we it's 183 00:08:05,960 --> 00:08:09,320 Speaker 2: like when we do people's diets, they take the bits 184 00:08:09,320 --> 00:08:11,600 Speaker 2: out they like and they skip the rest. So they 185 00:08:11,600 --> 00:08:14,920 Speaker 2: take the nutbar what everyone loves the nutbar, but they 186 00:08:14,960 --> 00:08:16,640 Speaker 2: forget the veggie sticks that are meant to go with it. 187 00:08:16,680 --> 00:08:19,000 Speaker 2: And it's the same with exercise. People do the walking 188 00:08:19,040 --> 00:08:21,520 Speaker 2: and then the pilates, but they forget the cardio and 189 00:08:21,520 --> 00:08:24,680 Speaker 2: the hardcore weights. So sometimes you got to do this 190 00:08:24,680 --> 00:08:27,000 Speaker 2: stuff that's a bit uncomfortable to take it to the 191 00:08:27,040 --> 00:08:29,240 Speaker 2: next level. So yeah, you got to change that run, 192 00:08:29,240 --> 00:08:30,800 Speaker 2: You got to get some hills in the walk, or 193 00:08:31,120 --> 00:08:33,040 Speaker 2: you know, actually check your heart rate and see what's 194 00:08:33,080 --> 00:08:35,880 Speaker 2: going on when you are training all rightly and well. 195 00:08:35,880 --> 00:08:38,360 Speaker 2: A product we wanted to talk about today was a 196 00:08:38,400 --> 00:08:40,920 Speaker 2: product that's actually been formulated by one of our colleagues, 197 00:08:40,960 --> 00:08:43,240 Speaker 2: a dietitians. So we always like to support dieticians in 198 00:08:43,240 --> 00:08:45,360 Speaker 2: the industry because they do some great stuff. And this 199 00:08:45,440 --> 00:08:48,439 Speaker 2: is an interesting product because it's not a traditional supermarket product. 200 00:08:48,520 --> 00:08:51,640 Speaker 2: It's actually a product that's quite specialty and formulated and 201 00:08:51,679 --> 00:08:55,480 Speaker 2: generally available online only. And it's called the skinny Bic, 202 00:08:55,840 --> 00:09:00,000 Speaker 2: so that's spelled ski double ny b Ik skinny bick. 203 00:09:00,760 --> 00:09:02,840 Speaker 2: And the interesting thing about this product has been around 204 00:09:02,880 --> 00:09:04,640 Speaker 2: for a while. As I said, it's been formulated by 205 00:09:04,760 --> 00:09:07,520 Speaker 2: a dietitian, an tigery who has got special expertise in 206 00:09:07,520 --> 00:09:11,000 Speaker 2: the Mediterranean style of eating. But the differentiating factor from 207 00:09:11,040 --> 00:09:14,199 Speaker 2: this cookie, because of course dietitians would not typically recommend cookies, 208 00:09:14,880 --> 00:09:18,040 Speaker 2: is that it's based on Loopen, which is a legume 209 00:09:18,080 --> 00:09:21,360 Speaker 2: based flour that has quite significantly different nutritionals. So it 210 00:09:21,480 --> 00:09:24,080 Speaker 2: really lowers the carbohydrate load of these cookies, so they're 211 00:09:24,120 --> 00:09:27,199 Speaker 2: quite low in calories. Two cookies, which are decent size 212 00:09:27,240 --> 00:09:30,280 Speaker 2: thirty grams, comes in at just one hundred calories. Five 213 00:09:30,360 --> 00:09:33,520 Speaker 2: grams of protein, four point eight grams of fat and 214 00:09:33,559 --> 00:09:36,480 Speaker 2: only five grams of carbohydrate, with two grams of sugar 215 00:09:37,120 --> 00:09:39,880 Speaker 2: and five grams of dietary fiber, which is massive for 216 00:09:39,960 --> 00:09:43,600 Speaker 2: cookies because of this special Loopin flour and loopen flowers 217 00:09:43,600 --> 00:09:47,040 Speaker 2: a very special product because you get basically a lower calorie, 218 00:09:47,200 --> 00:09:50,160 Speaker 2: a higher fiber, tasty product because it's actually got a 219 00:09:50,160 --> 00:09:53,680 Speaker 2: beautiful mouthfeel. So I wanted to talk about those because certainly, 220 00:09:53,760 --> 00:09:55,760 Speaker 2: you know, we're not in the business of recommending cookies 221 00:09:55,800 --> 00:09:58,760 Speaker 2: by any means, but if you are someone who did 222 00:09:58,800 --> 00:10:02,160 Speaker 2: really enjoy having something sweet occasionally with a cup of 223 00:10:02,200 --> 00:10:04,680 Speaker 2: tea or because they come in at that hundred calorie, 224 00:10:04,679 --> 00:10:06,280 Speaker 2: I'd be very happy for my clients to have them 225 00:10:06,320 --> 00:10:08,679 Speaker 2: after dinner. There's a whole range of them with all 226 00:10:08,679 --> 00:10:11,400 Speaker 2: different flavors, and they're quite delicious. And I thought it 227 00:10:11,440 --> 00:10:12,920 Speaker 2: was worth of a discussion because I don't think we've 228 00:10:12,920 --> 00:10:17,240 Speaker 2: ever mentioned Loopin on the podcast, and as I said, 229 00:10:17,280 --> 00:10:19,679 Speaker 2: because they're actually made by a dietitian, I think it's 230 00:10:19,679 --> 00:10:21,440 Speaker 2: always nice to have a little chat about something that's 231 00:10:21,440 --> 00:10:23,600 Speaker 2: a little bit different. And if you like them, you 232 00:10:23,600 --> 00:10:26,600 Speaker 2: can buy them online at Skinnybeck dot com. So certainly 233 00:10:26,720 --> 00:10:28,679 Speaker 2: sort of tick the box in my mind if you're 234 00:10:28,679 --> 00:10:31,120 Speaker 2: looking for a healthier cookie or something that's got a 235 00:10:31,160 --> 00:10:34,040 Speaker 2: calorie control. I can't think of anything really bad to 236 00:10:34,040 --> 00:10:36,559 Speaker 2: say about them at all. And they're also purchased in 237 00:10:36,640 --> 00:10:39,480 Speaker 2: quite small portions, so it's more difficult to overeat them 238 00:10:39,720 --> 00:10:43,440 Speaker 2: as opposed to when you buy the packet of timtams. 239 00:10:43,520 --> 00:10:46,640 Speaker 2: Let's be honest, who just eats one or two? So yeah, 240 00:10:46,679 --> 00:10:48,360 Speaker 2: the end. Have you tried them before the skinny bick? 241 00:10:48,920 --> 00:10:51,360 Speaker 1: No, I haven't, but I have actually routinely used lupin 242 00:10:51,440 --> 00:10:54,120 Speaker 1: flex on my clients, particularly my plant based clients. It's 243 00:10:54,120 --> 00:10:56,600 Speaker 1: a wonderful we're going to call it a protein, I 244 00:10:56,600 --> 00:10:59,160 Speaker 1: guess you know. It's come up recently due to the 245 00:10:59,200 --> 00:11:01,400 Speaker 1: big alergy for loopen as well, but a lot of 246 00:11:01,400 --> 00:11:03,520 Speaker 1: people can tolerate it really easily, and it's a great, 247 00:11:03,679 --> 00:11:06,040 Speaker 1: I guess ingredient that helps bind things. So if I've 248 00:11:06,080 --> 00:11:08,560 Speaker 1: ever making like for a vegan client, like a Hamburger 249 00:11:08,559 --> 00:11:10,480 Speaker 1: patty or a whissole or something like that, trying to 250 00:11:10,559 --> 00:11:12,840 Speaker 1: use chickpeas and legumes and stuff to hold those things 251 00:11:12,880 --> 00:11:15,640 Speaker 1: together is really difficult. So using something like loop and 252 00:11:15,679 --> 00:11:18,240 Speaker 1: flakes can actually help to bind things really well, particularly 253 00:11:18,280 --> 00:11:20,520 Speaker 1: when people don't eat eggs, and you know you're using 254 00:11:20,600 --> 00:11:23,040 Speaker 1: mints to bind things. Luben flakes are wonderful. They're really 255 00:11:23,080 --> 00:11:25,600 Speaker 1: high in protein, really high in fiber, but they don't 256 00:11:25,640 --> 00:11:28,080 Speaker 1: come with the added carbohydrate load that a lot of 257 00:11:28,120 --> 00:11:30,199 Speaker 1: beans and legumes do. So a lot of times I'm 258 00:11:30,240 --> 00:11:33,319 Speaker 1: creating vegan or plant based meals for my plant based clients. 259 00:11:33,720 --> 00:11:35,360 Speaker 1: You know, you can't just keep dumping in beans and 260 00:11:35,440 --> 00:11:38,360 Speaker 1: legumes after beans and legumes after beans and legumes, because 261 00:11:38,400 --> 00:11:40,120 Speaker 1: you want to drive the protein up, but it also 262 00:11:40,200 --> 00:11:42,840 Speaker 1: drives the carbohydrate load of the meal up as well. 263 00:11:42,920 --> 00:11:45,160 Speaker 1: So Lubin flakes are a secret weapon of mine. I've 264 00:11:45,160 --> 00:11:47,079 Speaker 1: been using them for quite a while. They're really great. 265 00:11:47,160 --> 00:11:49,400 Speaker 1: So I haven't tried these Bikie's, but I imagine they'd 266 00:11:49,440 --> 00:11:51,520 Speaker 1: be quite good. And I love that there's five grams 267 00:11:51,559 --> 00:11:54,679 Speaker 1: of protein and five grams of danetary fiber in each one, 268 00:11:54,679 --> 00:11:56,400 Speaker 1: and that's you know, special thanks to the loop and 269 00:11:56,400 --> 00:11:58,680 Speaker 1: flower that's the top ingredient in it as well, so 270 00:11:59,120 --> 00:12:01,520 Speaker 1: really good. You know, it is a chocolate chip cookie, 271 00:12:01,559 --> 00:12:03,960 Speaker 1: but the ingredient list is fairly good. There's nothing really 272 00:12:04,000 --> 00:12:06,320 Speaker 1: outstanding in there anything that I would say is a 273 00:12:06,320 --> 00:12:08,440 Speaker 1: big no no or anything like that. It's certainly not 274 00:12:08,840 --> 00:12:11,199 Speaker 1: a clean ingredient list, but it is a chocolate cookie 275 00:12:11,200 --> 00:12:12,360 Speaker 1: at the end of the day, so it is what 276 00:12:12,440 --> 00:12:14,880 Speaker 1: it is. And I will also say that this segment 277 00:12:14,920 --> 00:12:17,599 Speaker 1: isn't sponsored as well. We do like to support and 278 00:12:17,640 --> 00:12:19,760 Speaker 1: give shout out to our Dietyssue Cloagus where we can, 279 00:12:19,800 --> 00:12:22,360 Speaker 1: and this is just a better product on the market, 280 00:12:22,679 --> 00:12:24,400 Speaker 1: so yeah, give it a go. We'd love to hear 281 00:12:24,440 --> 00:12:26,360 Speaker 1: what our listeners think. But I think you know, nutritionally, 282 00:12:26,400 --> 00:12:28,160 Speaker 1: it's pretty strong, and like you said, it's really well 283 00:12:28,160 --> 00:12:31,000 Speaker 1: calorie controlled as well, and because they're sort of portioned 284 00:12:31,040 --> 00:12:33,640 Speaker 1: in those smaller packets, as you said, it's better than 285 00:12:33,640 --> 00:12:36,040 Speaker 1: opening a whole packet, Timtamsel that you've got ten in 286 00:12:36,080 --> 00:12:38,280 Speaker 1: front of you staring at you. At least that it's 287 00:12:38,320 --> 00:12:40,840 Speaker 1: kind of like two cookies and are serving. It's really 288 00:12:40,920 --> 00:12:42,960 Speaker 1: nice and portion controlled as well. 289 00:12:43,040 --> 00:12:45,080 Speaker 2: They do contain a bit of Stevia for sweetness and 290 00:12:45,120 --> 00:12:47,520 Speaker 2: some arithrotrol, which are two natural sweetness. And I'm just 291 00:12:47,559 --> 00:12:49,800 Speaker 2: thricking through the website actually, which is quite interesting just 292 00:12:49,840 --> 00:12:51,640 Speaker 2: to have a look at Skiddybig Dot com where you 293 00:12:51,679 --> 00:12:54,480 Speaker 2: can read all about Loopen as well. The academic doctor 294 00:12:54,520 --> 00:12:57,080 Speaker 2: Curis who it's her brand. She said she would have 295 00:12:57,200 --> 00:12:59,280 Speaker 2: liked to use Extraversion olive oil in the base of 296 00:12:59,280 --> 00:13:01,559 Speaker 2: the cookie, but it's put production costs up too much, 297 00:13:01,559 --> 00:13:03,600 Speaker 2: which is a common issue in food industry. You can 298 00:13:03,840 --> 00:13:05,560 Speaker 2: make as healthy products as you like, but if they're 299 00:13:05,559 --> 00:13:08,040 Speaker 2: too expensive, no one will buy them. So she's used 300 00:13:08,040 --> 00:13:11,120 Speaker 2: canola oil as the next best option. Get a little 301 00:13:11,120 --> 00:13:12,559 Speaker 2: bit of a Mega three and a Mega six, so 302 00:13:12,600 --> 00:13:16,160 Speaker 2: it's always I think also good to understand why people 303 00:13:16,320 --> 00:13:18,920 Speaker 2: use different ingredients in food, because there's ideal and then 304 00:13:18,920 --> 00:13:21,640 Speaker 2: there's reality and so also let's be honest as extra 305 00:13:21,679 --> 00:13:24,320 Speaker 2: Vision O the wild doesn't always taste amazing in baking. 306 00:13:24,400 --> 00:13:27,319 Speaker 2: It's a very distinct flavor, but there's all different flavors 307 00:13:27,320 --> 00:13:31,599 Speaker 2: the It's like a lemon one, there's cranberry, dayton, butterscotch. 308 00:13:31,640 --> 00:13:33,600 Speaker 2: So yeah, if you are a cookie person and can 309 00:13:33,640 --> 00:13:35,880 Speaker 2: control yourself and stick to one or two at a 310 00:13:35,880 --> 00:13:38,120 Speaker 2: time and that's what you enjoy with a cup of tea, 311 00:13:38,240 --> 00:13:39,920 Speaker 2: certainly worth a try and let us know what you 312 00:13:39,960 --> 00:13:42,800 Speaker 2: think and post it and tag it. If you enjoy 313 00:13:42,840 --> 00:13:44,600 Speaker 2: a skinny pic every now and again. 314 00:13:44,960 --> 00:13:47,439 Speaker 1: All right, and then moving on to sweeter things, Susie, 315 00:13:47,440 --> 00:13:49,240 Speaker 1: Not that we haven't had enough sweetness from our chocolate 316 00:13:49,280 --> 00:13:52,440 Speaker 1: chip cookies. Today, I'm talking about a vegetable brownie. Now 317 00:13:52,480 --> 00:13:54,520 Speaker 1: it sounds gross when you say vegetable brownie, so I 318 00:13:54,559 --> 00:13:57,400 Speaker 1: will reference this and say it is a sweet potato brownie. 319 00:13:57,480 --> 00:13:59,360 Speaker 1: And when you think about the texture of a brownie, 320 00:13:59,360 --> 00:14:01,240 Speaker 1: like you want it nice and soft and gooey in 321 00:14:01,320 --> 00:14:04,040 Speaker 1: the middle, or I do, anyway, So sweet potato actually 322 00:14:04,080 --> 00:14:06,680 Speaker 1: works wonderfully as a bas in this. So this is 323 00:14:06,720 --> 00:14:09,320 Speaker 1: a gluten free brownie, and it's also plant based as well. 324 00:14:09,440 --> 00:14:11,640 Speaker 1: So if you've got any friends or you yourself a 325 00:14:11,640 --> 00:14:14,840 Speaker 1: gluten free vegan, this could be the perfect recipe for you. 326 00:14:15,000 --> 00:14:18,560 Speaker 1: So it's my very wholesome sweet potato brownie. So you 327 00:14:18,600 --> 00:14:21,080 Speaker 1: do use a cup of mashed sweet potato. So I 328 00:14:21,080 --> 00:14:23,720 Speaker 1: would generally always say leave the skin on, but when 329 00:14:23,720 --> 00:14:26,040 Speaker 1: I'm baking with vegetables, I will tend to peel it 330 00:14:26,080 --> 00:14:28,240 Speaker 1: because you kind of don't want that extra kind of 331 00:14:28,240 --> 00:14:30,600 Speaker 1: fibby and grittin is going through. You want a nice, smooth, 332 00:14:30,680 --> 00:14:32,440 Speaker 1: mashed potato, So I say peel it. You want to 333 00:14:32,440 --> 00:14:35,160 Speaker 1: add a cup of mashed potato, a cup of tarhini 334 00:14:35,160 --> 00:14:37,560 Speaker 1: paste if you used unhold tarhinies. It's going to add 335 00:14:37,600 --> 00:14:40,160 Speaker 1: a lot more calcium into the recipe hot tip, and 336 00:14:40,200 --> 00:14:42,280 Speaker 1: it's also adding some good healthy fats in there as well, 337 00:14:42,280 --> 00:14:44,680 Speaker 1: which we'd like to kind of stabilize out some of 338 00:14:44,720 --> 00:14:48,080 Speaker 1: the carbohydrate loads from the sweet potato as well. We're 339 00:14:48,080 --> 00:14:49,400 Speaker 1: also going to use a quarter of a cup of 340 00:14:49,440 --> 00:14:51,840 Speaker 1: maple syrup. You could also if you weren't plant based, 341 00:14:51,840 --> 00:14:54,480 Speaker 1: you could use honey or any type of syrup or sweetener. There. 342 00:14:54,680 --> 00:14:57,000 Speaker 1: You've got a couple of teaspoons of vanilla bean extract, 343 00:14:57,040 --> 00:14:59,600 Speaker 1: a teaspoon of baking powder, a quarter of a cup 344 00:14:59,600 --> 00:15:02,080 Speaker 1: of arm meal, and then some nuts as well, so 345 00:15:02,200 --> 00:15:04,200 Speaker 1: using half a cup of some I used a quarter 346 00:15:04,240 --> 00:15:06,120 Speaker 1: cup of walnuts and a quarter cup of cashews, but 347 00:15:06,160 --> 00:15:07,800 Speaker 1: you could just use half a cup of any sort 348 00:15:07,800 --> 00:15:10,360 Speaker 1: of chop nuts that you like, a quarter cup of 349 00:15:10,480 --> 00:15:12,960 Speaker 1: cocoa powder, and then half a cup this is optional 350 00:15:13,280 --> 00:15:15,520 Speaker 1: of dark chocolate chips. I wouldn't say that chocolate chip 351 00:15:15,560 --> 00:15:17,760 Speaker 1: is optional. I'd say they're essential, but you can certainly 352 00:15:17,840 --> 00:15:19,640 Speaker 1: leave them out if you didn't want to have them 353 00:15:19,640 --> 00:15:21,280 Speaker 1: in there, and all you do is you mix it 354 00:15:21,320 --> 00:15:23,400 Speaker 1: all up just like a normal brownie batter. You bake 355 00:15:23,440 --> 00:15:26,760 Speaker 1: it like normal twenty five thirty minutes. It won't fully 356 00:15:26,760 --> 00:15:28,760 Speaker 1: set like it'll still be kind of nice and soft, 357 00:15:28,800 --> 00:15:30,360 Speaker 1: but as you cool it down a little bit, it'll 358 00:15:30,440 --> 00:15:32,800 Speaker 1: set outside of So bake it for twenty five thirty 359 00:15:32,800 --> 00:15:35,080 Speaker 1: minutes and then allow it to cool before you slice 360 00:15:35,120 --> 00:15:37,840 Speaker 1: it into small pieces. And small pieces is the key, 361 00:15:37,920 --> 00:15:40,920 Speaker 1: because even though this is a healthier, more wholesome brownie, 362 00:15:41,080 --> 00:15:43,240 Speaker 1: it's still a brownie guys at the end of the day, 363 00:15:43,240 --> 00:15:44,840 Speaker 1: so we don't want to be eating half at once. 364 00:15:44,880 --> 00:15:47,680 Speaker 1: So slice it into small pieces, take it to work 365 00:15:47,720 --> 00:15:49,600 Speaker 1: with you, put it in the kid's lunch boxes. Freeze 366 00:15:49,600 --> 00:15:51,240 Speaker 1: a couple of pieces. If you're baking it and it's 367 00:15:51,280 --> 00:15:53,320 Speaker 1: just you at home, you don't want an entire tray 368 00:15:53,360 --> 00:15:55,520 Speaker 1: of brownie is just sitting on the counter staring at you. 369 00:15:55,840 --> 00:15:57,320 Speaker 1: And let me know what you think. We'll post the 370 00:15:57,320 --> 00:16:01,240 Speaker 1: recipe on our Instagram at the Nutrition Couch podcast and yes, 371 00:16:01,320 --> 00:16:02,840 Speaker 1: send me a fit like, I'd love to know what 372 00:16:02,920 --> 00:16:04,720 Speaker 1: you think. It's definitely a winner in my book, so 373 00:16:04,720 --> 00:16:06,440 Speaker 1: I really really love it. And David couldn't even tell 374 00:16:06,440 --> 00:16:08,600 Speaker 1: it had sweet potato with it. I neither could Mere, 375 00:16:08,680 --> 00:16:10,440 Speaker 1: but obviously I modified a lot of the nuts in 376 00:16:10,440 --> 00:16:12,640 Speaker 1: there because of her nut allergies, and she can actually 377 00:16:12,640 --> 00:16:14,760 Speaker 1: have sesame seeds now, which is hence the reason I 378 00:16:14,840 --> 00:16:17,080 Speaker 1: use the unhold tahini as well in there, which is. 379 00:16:17,080 --> 00:16:19,520 Speaker 2: Awesome, beautiful. All right. Well, that brings us to the 380 00:16:19,640 --> 00:16:22,720 Speaker 2: end of another episode of The Nutrition Couch. If you 381 00:16:22,760 --> 00:16:24,840 Speaker 2: haven't done so already, keep telling your friends about us, 382 00:16:24,880 --> 00:16:26,840 Speaker 2: and don't forget to log onto our website to see 383 00:16:26,840 --> 00:16:29,680 Speaker 2: the latest in our product range, which includes the peri Plan, 384 00:16:30,160 --> 00:16:33,560 Speaker 2: and the latest edition is a Snack Guide, which I'm 385 00:16:33,560 --> 00:16:35,720 Speaker 2: hoping is up there by the time we are publishing 386 00:16:35,800 --> 00:16:39,000 Speaker 2: this podcast. And have a great week. Catch you guys 387 00:16:39,000 --> 00:16:39,400 Speaker 2: next week.