1 00:00:01,440 --> 00:00:04,080 Speaker 1: When considering your meal choices. What are the things that 2 00:00:04,120 --> 00:00:07,200 Speaker 1: you think about? Do you consider the calories, maybe you 3 00:00:07,200 --> 00:00:09,920 Speaker 1: think about the macros, or do you think about what 4 00:00:09,960 --> 00:00:13,440 Speaker 1: you should be ordering or eating. Often I find that 5 00:00:13,480 --> 00:00:16,439 Speaker 1: my clients will message and ask what they should order 6 00:00:16,440 --> 00:00:19,439 Speaker 1: from a menu, which is a great opportunity with them 7 00:00:19,480 --> 00:00:22,240 Speaker 1: to talk about the difference between eating with our head 8 00:00:22,920 --> 00:00:26,439 Speaker 1: versus being guided by our bodies. Today we deep dive 9 00:00:26,480 --> 00:00:29,040 Speaker 1: this topic and why enjoying food can be just as 10 00:00:29,080 --> 00:00:33,159 Speaker 1: important as the calories and macros we consume. Hi, I'm 11 00:00:33,159 --> 00:00:35,800 Speaker 1: Susie Burrell and I'm Leanne Wood, and together we bring 12 00:00:35,840 --> 00:00:38,239 Speaker 1: you The Nutrition Couch, the weekly podcast that keeps you 13 00:00:38,320 --> 00:00:40,159 Speaker 1: up to date on everything you need to know in 14 00:00:40,200 --> 00:00:43,680 Speaker 1: the world of nutrition as well as head versus body hunger. 15 00:00:44,200 --> 00:00:47,320 Speaker 1: We have a new review on ultra process foods. I 16 00:00:47,360 --> 00:00:50,519 Speaker 1: want Lean's thoughts on a muffin I found in supermarkets 17 00:00:50,680 --> 00:00:55,400 Speaker 1: targeting kids. And our listener question is all about medication 18 00:00:55,680 --> 00:00:58,000 Speaker 1: and why it may not be working for you if 19 00:00:58,080 --> 00:01:01,800 Speaker 1: you're trying it for weight loss. So Leanne I was 20 00:01:01,840 --> 00:01:04,760 Speaker 1: excited last night when we were preparing for this podcast 21 00:01:04,840 --> 00:01:08,760 Speaker 1: because I saw a news article come through requesting a 22 00:01:08,840 --> 00:01:13,360 Speaker 1: reclassification of ultra process foods. Now, this is a topic 23 00:01:13,560 --> 00:01:16,320 Speaker 1: that is of great interest to potty listeners. Whenever we 24 00:01:16,360 --> 00:01:20,040 Speaker 1: talk about certain foods, will often get feedback of someone 25 00:01:20,080 --> 00:01:23,640 Speaker 1: who might say that's ultra processed, or it's processed. And 26 00:01:23,680 --> 00:01:26,200 Speaker 1: certainly quite recently, I think from memory, you and I 27 00:01:26,200 --> 00:01:28,759 Speaker 1: have had a bit of a chat about it, and 28 00:01:29,160 --> 00:01:32,760 Speaker 1: one of the key classification tools that is used is 29 00:01:32,760 --> 00:01:35,920 Speaker 1: what's called the Nova classification system. Now I'll pass to 30 00:01:36,000 --> 00:01:39,160 Speaker 1: you in a minute, because you're actually probably more articulate 31 00:01:39,240 --> 00:01:42,639 Speaker 1: describing it than I. But if I am talking about 32 00:01:42,720 --> 00:01:46,840 Speaker 1: ultra process foods, it's generally I'm looking at sort of 33 00:01:47,000 --> 00:01:51,120 Speaker 1: ingredients on a panel that you wouldn't have in a 34 00:01:51,200 --> 00:01:55,280 Speaker 1: home kitchen. But similar to the health Star rating system, 35 00:01:55,440 --> 00:01:58,720 Speaker 1: there is loopholes. And one of the big loopholes that 36 00:01:58,840 --> 00:02:02,160 Speaker 1: has beenken about is when it comes to breads and 37 00:02:02,200 --> 00:02:06,160 Speaker 1: cereals in particular, if you scan an ingredient list sometimes 38 00:02:06,200 --> 00:02:08,480 Speaker 1: of whole grain bread or even cereals, and the one 39 00:02:08,520 --> 00:02:11,400 Speaker 1: that comes to mind is all Brand. All Brand looks 40 00:02:11,440 --> 00:02:14,359 Speaker 1: really processed. It's got a long ingredient list. It's also 41 00:02:14,480 --> 00:02:17,320 Speaker 1: got quite a significant amount of added sugar and as 42 00:02:17,360 --> 00:02:20,640 Speaker 1: such compared to something like oats, you would say, well, 43 00:02:20,680 --> 00:02:22,680 Speaker 1: All Brand's not a good choice because it's pack full 44 00:02:22,720 --> 00:02:25,840 Speaker 1: of sugar, it's processed and even ultra processed according to 45 00:02:25,880 --> 00:02:28,720 Speaker 1: some of those criteria. And what this is calling for 46 00:02:28,880 --> 00:02:31,760 Speaker 1: is saying that you can't just look at ingredients and 47 00:02:31,800 --> 00:02:35,120 Speaker 1: look at a long list, particularly in nutrient dense foods 48 00:02:35,200 --> 00:02:38,600 Speaker 1: like cereals and whole grains, and call it out because 49 00:02:38,680 --> 00:02:42,400 Speaker 1: actually you would argue the nutritional benefits of a food 50 00:02:42,680 --> 00:02:45,440 Speaker 1: like All Brand, which have got an incredibly high amount 51 00:02:45,480 --> 00:02:48,600 Speaker 1: of dietary fiber, or in the case of bread's commercial 52 00:02:48,639 --> 00:02:53,680 Speaker 1: bread which are looking relatively processed, the nutritional benefits outweigh 53 00:02:53,720 --> 00:02:56,720 Speaker 1: the fact that they are technically, according to that classification, 54 00:02:56,880 --> 00:02:59,920 Speaker 1: ultra processed. And it was just a sort of calling 55 00:03:00,080 --> 00:03:03,080 Speaker 1: for it to be a broader conversation than that. And 56 00:03:03,200 --> 00:03:05,840 Speaker 1: I understood it in that way because it is I 57 00:03:05,840 --> 00:03:07,840 Speaker 1: think All Brand's one of the top cereals. You know, 58 00:03:08,000 --> 00:03:11,160 Speaker 1: it's in our product guides for a reason. It's got 59 00:03:11,160 --> 00:03:13,640 Speaker 1: a very specific purpose and you literally can't find that 60 00:03:13,760 --> 00:03:16,800 Speaker 1: level of fiber in a palatable food. But yes, it 61 00:03:16,840 --> 00:03:19,799 Speaker 1: does require processing to get it into a palatable form 62 00:03:19,840 --> 00:03:21,960 Speaker 1: because wheat bread is not overly appealing if you've ever 63 00:03:22,000 --> 00:03:25,160 Speaker 1: had it. So there's in nutrition always those intricacies. But 64 00:03:25,200 --> 00:03:26,799 Speaker 1: I thought it was worth a chat. And I know 65 00:03:26,880 --> 00:03:29,800 Speaker 1: that you sort of almost I will always refer to 66 00:03:29,840 --> 00:03:32,000 Speaker 1: you in terms of are we defining that as processed 67 00:03:32,080 --> 00:03:32,920 Speaker 1: ultra processed? 68 00:03:32,919 --> 00:03:35,520 Speaker 2: And I thought it was worth a discussion. Yeah. Absolutely, 69 00:03:35,560 --> 00:03:37,600 Speaker 2: I think it's always worth a discussion because so much 70 00:03:37,600 --> 00:03:40,840 Speaker 2: about nutrition, there's so many nuances, Like everybody thinks nutrition 71 00:03:41,040 --> 00:03:43,000 Speaker 2: is so black and white. So many times we get 72 00:03:43,120 --> 00:03:45,520 Speaker 2: from podcast listeners our clients, is this good? Is this 73 00:03:45,520 --> 00:03:47,720 Speaker 2: a good choice? Is this a good choice? And often 74 00:03:47,760 --> 00:03:50,360 Speaker 2: there's so much that goes into whether or not it's 75 00:03:50,400 --> 00:03:53,520 Speaker 2: a good or quote unquote poor choice, right, Like, there's 76 00:03:53,520 --> 00:03:56,440 Speaker 2: so many nuances with nutrition. So I actually love this 77 00:03:56,560 --> 00:03:59,280 Speaker 2: chat because lately I don't know about you, Susie, but 78 00:03:59,320 --> 00:04:02,280 Speaker 2: I've been getting so many questions about the Yuca app, 79 00:04:02,520 --> 00:04:05,480 Speaker 2: and I just it's like why, Uka, And I just 80 00:04:05,880 --> 00:04:07,680 Speaker 2: I'm not a huge fan, And I'll let you know 81 00:04:07,720 --> 00:04:10,560 Speaker 2: why in a minute, because I just feel like like 82 00:04:10,600 --> 00:04:13,120 Speaker 2: there's just too many nuances. It's not as easy to 83 00:04:13,120 --> 00:04:15,120 Speaker 2: go green like red light, because so many things we 84 00:04:15,160 --> 00:04:16,800 Speaker 2: review on the podcast, and you and I come to 85 00:04:16,800 --> 00:04:19,360 Speaker 2: the conclusion that's pretty good. We quite like this. So 86 00:04:19,440 --> 00:04:21,000 Speaker 2: many people will write in and be like, but the 87 00:04:21,040 --> 00:04:22,960 Speaker 2: Yuka app says it's bad. I'm like, I don't care 88 00:04:23,000 --> 00:04:25,600 Speaker 2: about that sweet app. Like it frustrates me that people 89 00:04:25,640 --> 00:04:29,120 Speaker 2: are so black or white sometimes about nutrition because there's 90 00:04:29,240 --> 00:04:32,200 Speaker 2: like a really dense whole grain cereal. There are so 91 00:04:32,279 --> 00:04:36,240 Speaker 2: many good quality supermarket breads, even microwave popcorn. I had 92 00:04:36,240 --> 00:04:39,160 Speaker 2: a hundred times over my clients be having that quality stuff, 93 00:04:39,200 --> 00:04:42,080 Speaker 2: even if it is ultra processed, over something like a 94 00:04:42,160 --> 00:04:45,240 Speaker 2: processed meat or a soda or something like that. So 95 00:04:45,240 --> 00:04:49,360 Speaker 2: there's a huge category of foods that just because they 96 00:04:49,400 --> 00:04:51,760 Speaker 2: may be classified as ultra processed, or they might have 97 00:04:51,800 --> 00:04:55,040 Speaker 2: an emulsifier or some vegetable oil or a small additive 98 00:04:55,080 --> 00:04:58,440 Speaker 2: in there, it doesn't necessarily mean that they're bad. Like 99 00:04:58,480 --> 00:05:02,520 Speaker 2: there's a huge degree in terms of how much processing 100 00:05:02,760 --> 00:05:06,360 Speaker 2: and then the overall nutritional quality as well, So not 101 00:05:06,520 --> 00:05:10,599 Speaker 2: all ultraprocessed foods are created equal. So I do like 102 00:05:10,680 --> 00:05:14,159 Speaker 2: this discussion. I do think that the researchers in the 103 00:05:14,480 --> 00:05:19,599 Speaker 2: study argued that the blanket categorization just oversimplifies things, like 104 00:05:19,640 --> 00:05:22,800 Speaker 2: if it's an ultraprocessed food. We obviously naturally think that 105 00:05:22,839 --> 00:05:25,880 Speaker 2: this is bad, but it doesn't inherently mean that it 106 00:05:25,960 --> 00:05:29,080 Speaker 2: is bad just because it is ultra process. Sure, the 107 00:05:29,080 --> 00:05:31,680 Speaker 2: majority of ultra process foods aren't good for us, like 108 00:05:31,800 --> 00:05:35,159 Speaker 2: nobody is arguing that, But there are a handful of 109 00:05:35,200 --> 00:05:38,880 Speaker 2: foods that may be deemed ultra process that is still 110 00:05:38,920 --> 00:05:42,600 Speaker 2: a better quality choice than the large majority within that 111 00:05:42,720 --> 00:05:46,360 Speaker 2: section of or category of food exactly. So I like it. 112 00:05:46,440 --> 00:05:48,800 Speaker 2: I think that it's not black and white. It's not 113 00:05:48,880 --> 00:05:51,479 Speaker 2: an easy thing like that, and I think if we 114 00:05:51,520 --> 00:05:55,480 Speaker 2: can help to distinguish between yes, it might be ultra process, 115 00:05:55,560 --> 00:05:58,080 Speaker 2: but it's a better quality like it's still got some 116 00:05:58,200 --> 00:06:01,240 Speaker 2: great nutritional quality factors in there. I think that that 117 00:06:01,279 --> 00:06:03,359 Speaker 2: would be really, really helpful to a lot of people, 118 00:06:03,400 --> 00:06:05,520 Speaker 2: because let's be honest, Susie, you and I are both 119 00:06:05,560 --> 00:06:08,040 Speaker 2: busy mums. We're working, we work full time, we run 120 00:06:08,160 --> 00:06:10,719 Speaker 2: multiple businesses. There are so many listeners out there that 121 00:06:10,760 --> 00:06:12,880 Speaker 2: are just like us. They work full time, they've got 122 00:06:12,920 --> 00:06:16,039 Speaker 2: small kids or large kids, they're looking after people. They're 123 00:06:16,080 --> 00:06:18,080 Speaker 2: just they're busy, they're stress. They don't have time to 124 00:06:18,120 --> 00:06:21,599 Speaker 2: make their tomato sauce from scratch and not absolutely everything 125 00:06:21,640 --> 00:06:24,520 Speaker 2: we can buy in the supermarket won't have some degree 126 00:06:24,520 --> 00:06:27,359 Speaker 2: of an additives. Like Honestly, vegetable oil is sometimes the 127 00:06:27,440 --> 00:06:29,760 Speaker 2: least of my concern if I'm looking at a nutritional label, 128 00:06:29,960 --> 00:06:33,039 Speaker 2: but there's so much like over hype about it online. 129 00:06:33,080 --> 00:06:35,880 Speaker 2: It's like, oh my gosh, it automatically creates inflammation in 130 00:06:35,920 --> 00:06:39,520 Speaker 2: the body, not necessarily, Like it's really about the bulk 131 00:06:39,600 --> 00:06:41,640 Speaker 2: of everything we do in the diet. And if your 132 00:06:41,720 --> 00:06:45,640 Speaker 2: diet was literally just fruits and vegetables and chicken and 133 00:06:45,760 --> 00:06:49,279 Speaker 2: salmon and nuts and legumes and that was it, yes, 134 00:06:49,320 --> 00:06:51,640 Speaker 2: you're the healthiest person on the planet. But let's be honest, 135 00:06:51,720 --> 00:06:54,520 Speaker 2: ninety nine point nine percent of us eat food with 136 00:06:54,680 --> 00:06:57,080 Speaker 2: some degree of processing, and a lot of us will 137 00:06:57,120 --> 00:06:59,800 Speaker 2: eat some form of ultra process food. So I think 138 00:06:59,839 --> 00:07:02,000 Speaker 2: it does help to just be real with people, to 139 00:07:02,080 --> 00:07:04,839 Speaker 2: be like, just because it is ultra process doesn't inherently 140 00:07:04,880 --> 00:07:07,680 Speaker 2: make it unhealthy. But at the same time, we can't 141 00:07:07,720 --> 00:07:10,640 Speaker 2: dismiss all ultra processed foods, because there are certainly ones 142 00:07:10,640 --> 00:07:13,280 Speaker 2: that are better than other ones. But I guess, coming 143 00:07:13,320 --> 00:07:15,240 Speaker 2: back to my point about why I'm not a huge 144 00:07:15,280 --> 00:07:17,320 Speaker 2: fan of that Yoka app, because I just feel it's 145 00:07:17,520 --> 00:07:20,760 Speaker 2: overly strict and it rejects a lot of better quality 146 00:07:21,000 --> 00:07:23,400 Speaker 2: convenience options. Like I said, if you don't want to 147 00:07:23,440 --> 00:07:26,760 Speaker 2: eat these healthier convenience options, don't go eat them. But 148 00:07:26,840 --> 00:07:29,800 Speaker 2: I really think that an app like that oversimplifies a 149 00:07:29,880 --> 00:07:33,400 Speaker 2: very complex like nutrition science is very complex. It makes 150 00:07:33,400 --> 00:07:35,920 Speaker 2: it really black or white, and there's so much gray 151 00:07:36,320 --> 00:07:39,360 Speaker 2: when it comes to better quality convenient choices. So that's 152 00:07:39,400 --> 00:07:42,120 Speaker 2: my takeaway is I would rather my clients and our 153 00:07:42,120 --> 00:07:45,680 Speaker 2: podcast listeners learn to read the nutrition label. I get it, 154 00:07:45,720 --> 00:07:47,520 Speaker 2: people are busy, they just want to scan a food 155 00:07:47,520 --> 00:07:48,960 Speaker 2: and they want the app to tell them if it's 156 00:07:49,000 --> 00:07:51,600 Speaker 2: okay or not. But I just think that it's too 157 00:07:51,720 --> 00:07:53,360 Speaker 2: black or white for me. I don't use it. I 158 00:07:53,360 --> 00:07:55,680 Speaker 2: don't recommend it to my clients. It's too black or white. 159 00:07:55,760 --> 00:07:58,520 Speaker 2: There's so much gray in the middle, and for busy people, 160 00:07:58,600 --> 00:08:00,920 Speaker 2: there's a lot of great quality ray choices that sit 161 00:08:00,960 --> 00:08:03,240 Speaker 2: in the middle that they're potentially missing out and or 162 00:08:03,320 --> 00:08:05,960 Speaker 2: stressing about. So I would rather people learn to read 163 00:08:06,000 --> 00:08:09,800 Speaker 2: the nutrition label themselves. Yes, sorter ingredients is probably better, 164 00:08:10,000 --> 00:08:13,720 Speaker 2: higher fiber is probably better, lower sugar content is probably better. 165 00:08:14,080 --> 00:08:15,800 Speaker 2: And I think If you can learn to do that, 166 00:08:15,800 --> 00:08:18,520 Speaker 2: you've got a skillful life without an app putting things 167 00:08:18,520 --> 00:08:20,760 Speaker 2: into a very black or white category. 168 00:08:20,800 --> 00:08:24,320 Speaker 1: True and for me a really easy reference even without 169 00:08:24,360 --> 00:08:27,119 Speaker 1: looking at the label. I like it. If it doesn't 170 00:08:27,160 --> 00:08:28,960 Speaker 1: look like the food you're supposed to be eating, it's 171 00:08:28,960 --> 00:08:31,440 Speaker 1: probably not great for you. So if you're eating cheese 172 00:08:31,440 --> 00:08:33,400 Speaker 1: shapes and there's not a scrap of cheese in there, 173 00:08:33,920 --> 00:08:36,160 Speaker 1: you know straight away that tells you it's ultra process 174 00:08:36,200 --> 00:08:37,920 Speaker 1: And to me, it's a lot of that middle kind 175 00:08:37,960 --> 00:08:40,439 Speaker 1: of section. And that's the argument with the health star rating. 176 00:08:40,800 --> 00:08:43,600 Speaker 1: If really you categorized a lot of foods as soon 177 00:08:43,640 --> 00:08:46,720 Speaker 1: as you overly process them, if you took that out 178 00:08:46,720 --> 00:08:51,800 Speaker 1: of giving them more stars, most processed food, like heavily 179 00:08:51,840 --> 00:08:54,840 Speaker 1: processed food, will sit as a category of about three 180 00:08:55,080 --> 00:08:57,920 Speaker 1: three out of five because it's not great and it's 181 00:08:57,920 --> 00:09:00,280 Speaker 1: not that bad. It's middle and that's the mess. A 182 00:09:00,320 --> 00:09:02,720 Speaker 1: lot of foods are okay in moderation. That's the truth 183 00:09:02,760 --> 00:09:04,599 Speaker 1: of it. But yeah, I think in the case of 184 00:09:04,640 --> 00:09:06,400 Speaker 1: breads and cereals, if you look at a bread, it 185 00:09:06,440 --> 00:09:08,920 Speaker 1: does have grains in it. A good bread will have grains, 186 00:09:09,000 --> 00:09:10,600 Speaker 1: or bread it's got a lot of fiber. You can 187 00:09:10,640 --> 00:09:12,720 Speaker 1: see it so whole. Like that is a good sign 188 00:09:12,760 --> 00:09:14,559 Speaker 1: you're on the right track with food, just because it's 189 00:09:14,559 --> 00:09:16,720 Speaker 1: got to always laugh when we're going through ingredient lists, 190 00:09:16,760 --> 00:09:20,079 Speaker 1: because we know that the amount of ingredient in those 191 00:09:20,120 --> 00:09:23,600 Speaker 1: foods is minuscule. But if people spy the word vegetable oil, 192 00:09:23,720 --> 00:09:25,280 Speaker 1: oh my god, you know, end of the world. Seed 193 00:09:25,320 --> 00:09:28,560 Speaker 1: oil is going to kill you. But ultimately it's a tiny, 194 00:09:28,640 --> 00:09:31,600 Speaker 1: tiny amount. It's irrelevant in the big scheme of things. 195 00:09:31,679 --> 00:09:32,959 Speaker 1: It's like people are happy to go and get a 196 00:09:32,960 --> 00:09:35,000 Speaker 1: fast food meal, but they're worried about a smidge of 197 00:09:35,080 --> 00:09:37,600 Speaker 1: vegetable oil in a whole grain bar. Like, we've got 198 00:09:37,640 --> 00:09:40,080 Speaker 1: to keep it in perspective of where it all sits. 199 00:09:40,120 --> 00:09:40,320 Speaker 2: You know. 200 00:09:40,400 --> 00:09:43,600 Speaker 1: It's convenient diet theories for you, and people cherry pick 201 00:09:43,640 --> 00:09:45,800 Speaker 1: what they want when it suits them and when they're 202 00:09:45,840 --> 00:09:48,640 Speaker 1: being purists, you know. So it is like you describe 203 00:09:48,720 --> 00:09:50,800 Speaker 1: very gray. But I thought that was a very good example. 204 00:09:50,800 --> 00:09:53,280 Speaker 1: If it's a whole grain cereal it's really high fiber 205 00:09:53,400 --> 00:09:55,599 Speaker 1: or popcorn, et cetera. You know, you don't want to 206 00:09:55,640 --> 00:09:58,640 Speaker 1: get to bog down in those intricacies. So yeah, I 207 00:09:58,640 --> 00:10:01,480 Speaker 1: really I thought it was a great article, all rightly 208 00:10:01,559 --> 00:10:03,920 Speaker 1: and well. One a common question I have from clients, 209 00:10:03,920 --> 00:10:06,320 Speaker 1: which I've alluded to in the intro, is I'll be 210 00:10:06,360 --> 00:10:09,560 Speaker 1: sitting at my desk on a random Tuesday afternoon and 211 00:10:09,600 --> 00:10:11,480 Speaker 1: I've got a text from a client, which I welcome, 212 00:10:11,520 --> 00:10:13,640 Speaker 1: because my clients text me often and they get feedback 213 00:10:13,720 --> 00:10:15,240 Speaker 1: very quickly. It works very well in the world of 214 00:10:15,320 --> 00:10:18,720 Speaker 1: nutrition coaching, as I know yours do. And they'll send 215 00:10:18,720 --> 00:10:21,520 Speaker 1: me a menu and they'll say, next Sunday, we're going 216 00:10:21,520 --> 00:10:25,000 Speaker 1: to lunch, what should I order? And I'll say, on 217 00:10:25,000 --> 00:10:26,960 Speaker 1: one hand, that is sort of you think that is 218 00:10:26,960 --> 00:10:28,600 Speaker 1: the right thing to do, because you and I will 219 00:10:28,600 --> 00:10:32,520 Speaker 1: always talk about planning ahead, and so they're thinking about 220 00:10:32,559 --> 00:10:36,199 Speaker 1: a healthy choice. But what I will always say is 221 00:10:36,280 --> 00:10:38,600 Speaker 1: if this is a special meal in your week, this 222 00:10:38,720 --> 00:10:40,320 Speaker 1: is one of those kind of you're going to lunch 223 00:10:40,320 --> 00:10:43,080 Speaker 1: with girlfriends that you do once a month, or you know, 224 00:10:43,120 --> 00:10:44,600 Speaker 1: it's not the run of the mill cafe where you're 225 00:10:44,600 --> 00:10:47,840 Speaker 1: having breakfast every week. It's a relatively special occurrence. You're 226 00:10:47,840 --> 00:10:50,240 Speaker 1: going to a nice restaurant. Let's be honest, the cost 227 00:10:50,240 --> 00:10:53,280 Speaker 1: of food eating out is so expensive. If you go 228 00:10:53,559 --> 00:10:55,480 Speaker 1: to that cafe and I say to you, order the 229 00:10:55,559 --> 00:10:59,120 Speaker 1: kinwa salad. Chances are you're not going to feel like 230 00:10:59,160 --> 00:11:02,200 Speaker 1: eating a kinwa. It may not even be that healthy 231 00:11:02,280 --> 00:11:05,240 Speaker 1: by the time you add all the extra dressing, nuts, seeds, avocado, 232 00:11:05,440 --> 00:11:07,840 Speaker 1: chicken thigh, all the stuff they add. And what will 233 00:11:07,840 --> 00:11:09,920 Speaker 1: happen is if you order the kinoa salad and you 234 00:11:09,960 --> 00:11:12,160 Speaker 1: don't even feel like it, Not only will you eat 235 00:11:12,160 --> 00:11:14,280 Speaker 1: the kinwa salad, you eat half the plated chips, some 236 00:11:14,320 --> 00:11:16,480 Speaker 1: garlic bread, and probably ordered dessert when you could have 237 00:11:16,600 --> 00:11:18,120 Speaker 1: just had a burger to start with, and you would 238 00:11:18,160 --> 00:11:20,240 Speaker 1: have been in a better place from a calorie perspective. 239 00:11:20,800 --> 00:11:23,920 Speaker 1: So what I wanted to draw is not the issue 240 00:11:24,120 --> 00:11:26,120 Speaker 1: of looking at menus. I don't think that's a bad thing, 241 00:11:26,920 --> 00:11:30,520 Speaker 1: but I think it to me reminds everybody and everyone 242 00:11:30,600 --> 00:11:35,520 Speaker 1: listening that it's not about managing your hunger and appetite 243 00:11:35,520 --> 00:11:37,880 Speaker 1: in your head and what you think you should eat. 244 00:11:38,480 --> 00:11:42,200 Speaker 1: An important part of it is also making sure that 245 00:11:42,240 --> 00:11:46,280 Speaker 1: you're having food that you enjoy, and in most cases, 246 00:11:46,400 --> 00:11:48,200 Speaker 1: there would be very few foods with I don't know 247 00:11:48,280 --> 00:11:50,560 Speaker 1: the exception of I don't know, hot chips or something 248 00:11:51,080 --> 00:11:54,079 Speaker 1: that you couldn't make it slightly healthier. So for example, 249 00:11:54,120 --> 00:11:56,240 Speaker 1: I'd say to my client on the menu, you know, 250 00:11:56,360 --> 00:11:57,880 Speaker 1: have a look and pick a few things. If you're 251 00:11:57,880 --> 00:12:00,600 Speaker 1: really feeling like a burger and you want a healthy fiet, 252 00:12:01,000 --> 00:12:03,120 Speaker 1: you know, have half the barn. Try not to have 253 00:12:03,200 --> 00:12:05,400 Speaker 1: chips with it, and you'll probably find after half of 254 00:12:05,440 --> 00:12:08,120 Speaker 1: it you're pretty full anyway. But I just wanted to 255 00:12:08,160 --> 00:12:10,680 Speaker 1: talk about it in terms of taking time with your 256 00:12:10,800 --> 00:12:13,800 Speaker 1: diet rather than constantly be thinking in your head what 257 00:12:13,960 --> 00:12:17,520 Speaker 1: should I be eating? Actually what do I feel like? 258 00:12:18,200 --> 00:12:20,120 Speaker 1: Because I'll have clients who eat whatever I write on 259 00:12:20,160 --> 00:12:22,319 Speaker 1: a meal plan and they might not even want it 260 00:12:22,400 --> 00:12:25,000 Speaker 1: because it's being allowed to have it versus actually being 261 00:12:25,000 --> 00:12:27,360 Speaker 1: focused on what you like. And in most cases, the 262 00:12:27,360 --> 00:12:30,840 Speaker 1: principles of what we're trying to teach, which is more vegetables, 263 00:12:30,880 --> 00:12:33,920 Speaker 1: more salad, lean protein, and a little bit of good 264 00:12:34,000 --> 00:12:36,720 Speaker 1: quality carb, can be adjusted. Even if you're feeling like pizza. 265 00:12:37,080 --> 00:12:38,760 Speaker 1: The difference is you don't need to eat five bits 266 00:12:38,760 --> 00:12:40,160 Speaker 1: of pizza. You could have two or three with a 267 00:12:40,160 --> 00:12:43,280 Speaker 1: big salad. And I think for the case of those 268 00:12:43,320 --> 00:12:46,720 Speaker 1: meals that are more special occasion, you know, the special 269 00:12:46,760 --> 00:12:50,199 Speaker 1: family celebration, you're going to a very expensive restaurant, I'd 270 00:12:50,200 --> 00:12:52,080 Speaker 1: be saying, to a certain extent, have what you really 271 00:12:52,080 --> 00:12:54,760 Speaker 1: feel like and think, oh, do I feel like a pasta? 272 00:12:55,200 --> 00:12:57,840 Speaker 1: Do I feel like a salmon? As opposed to what 273 00:12:57,960 --> 00:13:00,760 Speaker 1: am I allowed to have? Because very often there's a 274 00:13:00,800 --> 00:13:03,319 Speaker 1: real disconnect between those, and that is a reminder that 275 00:13:03,360 --> 00:13:06,240 Speaker 1: you're probably eating according to your head, and that is 276 00:13:06,320 --> 00:13:09,320 Speaker 1: part of actually learning to enjoy your food and manage 277 00:13:09,360 --> 00:13:12,240 Speaker 1: it rather than being on or off someone else's program. 278 00:13:12,800 --> 00:13:15,079 Speaker 1: Do you get those messages from clients what should I order? 279 00:13:15,600 --> 00:13:17,200 Speaker 2: Yeah? I do, I do all the time. Yeah, And 280 00:13:17,240 --> 00:13:19,120 Speaker 2: like you said, I think it's a really positive thing 281 00:13:19,120 --> 00:13:21,240 Speaker 2: because they're trying to do the right thing. But like 282 00:13:21,280 --> 00:13:24,480 Speaker 2: you said, there's healthy and then there's are you actually 283 00:13:24,520 --> 00:13:26,400 Speaker 2: satisfied as well? And if you're just going to choose 284 00:13:26,440 --> 00:13:29,120 Speaker 2: to salad every single time you go out, you're very 285 00:13:29,200 --> 00:13:30,800 Speaker 2: likely to come home then want to bring eat the 286 00:13:30,800 --> 00:13:33,560 Speaker 2: pandry because you've been so quote unquote good. So we 287 00:13:33,640 --> 00:13:36,240 Speaker 2: do love that our clients are actively planning ahead. But 288 00:13:36,320 --> 00:13:38,480 Speaker 2: like Susie said, there's a time and a place. Is 289 00:13:38,520 --> 00:13:40,200 Speaker 2: it a run of the mill work lunch where I 290 00:13:40,240 --> 00:13:42,520 Speaker 2: have a lot of clients who are very high up 291 00:13:42,559 --> 00:13:44,400 Speaker 2: in their jobs, they want and die in clients a 292 00:13:44,400 --> 00:13:47,080 Speaker 2: couple of times every single week. You simply can't have 293 00:13:47,200 --> 00:13:49,959 Speaker 2: the thing you feel like multiple times a week if 294 00:13:49,960 --> 00:13:52,560 Speaker 2: you're eating at multiple times a week. Versus is it 295 00:13:52,600 --> 00:13:55,120 Speaker 2: a very special occasion, is it an anniversary? Is it 296 00:13:55,160 --> 00:13:57,800 Speaker 2: your good friends, you know, baby shower or wedding or 297 00:13:57,840 --> 00:13:59,719 Speaker 2: something like that that might only come up once or 298 00:13:59,760 --> 00:14:02,960 Speaker 2: twice a year. So it really those little nuances again 299 00:14:03,080 --> 00:14:06,120 Speaker 2: do really matter. But it is really that case of 300 00:14:06,520 --> 00:14:08,880 Speaker 2: you can eat healthy, but is it also going to 301 00:14:08,880 --> 00:14:10,680 Speaker 2: be satisfying for you, because you're going to have a 302 00:14:10,720 --> 00:14:13,560 Speaker 2: hard time stopping when you feel satisfied if it's not 303 00:14:13,679 --> 00:14:17,080 Speaker 2: actually satisfying, because you can over eat healthy food, Like 304 00:14:17,160 --> 00:14:19,520 Speaker 2: Cusie said, the kinoa salad might be a healthy option, 305 00:14:19,800 --> 00:14:23,000 Speaker 2: but it might not be appropriate for fat loss if 306 00:14:23,040 --> 00:14:25,840 Speaker 2: it's got the chicken thigh, if it's got the avocado 307 00:14:25,960 --> 00:14:28,200 Speaker 2: and the nuts and the creamy cash you nut dressing 308 00:14:28,240 --> 00:14:31,080 Speaker 2: and the half an avocado want it as well. So 309 00:14:31,200 --> 00:14:35,280 Speaker 2: healthy doesn't equal fat loss. Sometimes it does, the majority 310 00:14:35,320 --> 00:14:37,440 Speaker 2: of the time it probably doesn't. So I think what 311 00:14:37,640 --> 00:14:40,080 Speaker 2: is your goal is probably the first question I asked 312 00:14:40,080 --> 00:14:41,640 Speaker 2: my clients, Like when they say, what can I have 313 00:14:42,040 --> 00:14:44,720 Speaker 2: what's your goal here, and how many times a week 314 00:14:44,720 --> 00:14:46,880 Speaker 2: have you eaten that so far? Because I think that 315 00:14:47,040 --> 00:14:48,680 Speaker 2: matters as well. If they're like, I haven't eaten at 316 00:14:48,720 --> 00:14:50,520 Speaker 2: at all this week, of course we're going to have 317 00:14:50,560 --> 00:14:54,200 Speaker 2: more flexibility to have a high calorie meal if that 318 00:14:54,200 --> 00:14:56,480 Speaker 2: client's goal is weight loss. If the goal isn't weight loss, 319 00:14:56,480 --> 00:14:59,240 Speaker 2: if it's just health or you know, hormone stabilization or 320 00:14:59,280 --> 00:15:03,000 Speaker 2: gut health, then yes, a healthy choice is probably more ideal, 321 00:15:03,200 --> 00:15:05,520 Speaker 2: but you can still fit some more of those, I guess, 322 00:15:05,640 --> 00:15:07,800 Speaker 2: heavier options in if you wanted a PALMEI, if you 323 00:15:07,840 --> 00:15:10,840 Speaker 2: wanted a burger, But it's also not that black and 324 00:15:10,880 --> 00:15:12,760 Speaker 2: white as well. You don't have to just because you 325 00:15:12,880 --> 00:15:15,040 Speaker 2: ordered the burger, just eat the burger. Like Susie said, 326 00:15:15,080 --> 00:15:17,120 Speaker 2: I had a great example from a client just in 327 00:15:17,160 --> 00:15:20,040 Speaker 2: the last week or two where the burger on the menu, 328 00:15:20,400 --> 00:15:22,000 Speaker 2: she didn't eat red meat, and so she was like, 329 00:15:22,000 --> 00:15:23,760 Speaker 2: I'm going to get the chicken one because the fish 330 00:15:23,760 --> 00:15:26,000 Speaker 2: one was battered, but the chicken one was fried chicken. 331 00:15:26,040 --> 00:15:27,560 Speaker 2: And she's like, oh, do you think the chicken one's 332 00:15:27,560 --> 00:15:29,600 Speaker 2: a better option? And then we realized that there was 333 00:15:29,600 --> 00:15:32,280 Speaker 2: a salad on the menu that was a grilled chicken salad, 334 00:15:32,480 --> 00:15:34,520 Speaker 2: and I said to her, why don't you see if 335 00:15:34,600 --> 00:15:36,560 Speaker 2: they'll do you a grilled chicken burger instead of a 336 00:15:36,560 --> 00:15:39,000 Speaker 2: fried chicken burger, even though it wasn't like on the menu. 337 00:15:39,240 --> 00:15:40,680 Speaker 2: She got there and she asked for it, and the 338 00:15:41,280 --> 00:15:43,000 Speaker 2: kitchen was very happy to do that, so she got 339 00:15:43,040 --> 00:15:45,720 Speaker 2: a grilled chicken burger. She was super satisfied. It was 340 00:15:45,720 --> 00:15:49,880 Speaker 2: probably just as many calories, if not probably lower. Then 341 00:15:50,120 --> 00:15:51,760 Speaker 2: it was like a vegan nourish bowl. And then you 342 00:15:51,760 --> 00:15:53,360 Speaker 2: could add some chicken to it if you want it, 343 00:15:53,440 --> 00:15:55,760 Speaker 2: or add some prawns to it, so it was probably 344 00:15:56,000 --> 00:15:59,480 Speaker 2: from a calorie perspective, a better choice. She felt super satisfied. 345 00:15:59,520 --> 00:16:02,480 Speaker 2: She was. She was like, that was amazing and it 346 00:16:02,560 --> 00:16:05,600 Speaker 2: worked out for everybody. So just remember those things. Even 347 00:16:05,600 --> 00:16:07,360 Speaker 2: when you are ordering up the menu, you don't have 348 00:16:07,440 --> 00:16:10,200 Speaker 2: to eat exactly what's on the menu. A lot of 349 00:16:10,240 --> 00:16:13,640 Speaker 2: cafes and kitchens are very flexible in what you kind 350 00:16:13,680 --> 00:16:15,640 Speaker 2: of order and how you can kind of tweak meals 351 00:16:15,640 --> 00:16:18,160 Speaker 2: as well to make it a little bit healthier but 352 00:16:18,240 --> 00:16:20,680 Speaker 2: also still satisfying for your needs as well. 353 00:16:21,080 --> 00:16:23,760 Speaker 1: True, because I think that's what happens everyone thinks cognitively, oh, 354 00:16:23,800 --> 00:16:26,680 Speaker 1: I've been good because I've chosen something I think is healthier, 355 00:16:27,080 --> 00:16:29,200 Speaker 1: and then they reward themselves with more food. So I've 356 00:16:29,200 --> 00:16:30,720 Speaker 1: been good, and then I'll come home and eat more. 357 00:16:30,760 --> 00:16:32,840 Speaker 1: Whereas if you'd had something, even if it was heavier, 358 00:16:33,240 --> 00:16:36,040 Speaker 1: that satisfied you, you'd be like, actually satisfied. So I 359 00:16:36,040 --> 00:16:38,480 Speaker 1: would urge everyone listening to really be thinking that, like, 360 00:16:38,840 --> 00:16:41,520 Speaker 1: particularly when it is weakend, what do I really feel like? 361 00:16:42,080 --> 00:16:44,440 Speaker 1: And if it is something that is heavier, acknowledge it 362 00:16:44,520 --> 00:16:46,680 Speaker 1: might be two calories worth of meals and you might 363 00:16:46,720 --> 00:16:48,080 Speaker 1: not need dinner, or you might not need to get 364 00:16:48,160 --> 00:16:51,280 Speaker 1: up and have breakfast. And that's the art of balancing 365 00:16:51,320 --> 00:16:54,000 Speaker 1: your food according to your body and not being constantly 366 00:16:54,120 --> 00:16:57,360 Speaker 1: having cognitive restraint over eating, which is unfortunately a side 367 00:16:57,360 --> 00:16:59,960 Speaker 1: effect often for many of us after years of chronic die. 368 00:17:00,760 --> 00:17:02,440 Speaker 1: So it's certainly worth a try and a bit of 369 00:17:02,440 --> 00:17:05,280 Speaker 1: an experiment to see what impact it has on your 370 00:17:05,320 --> 00:17:09,000 Speaker 1: food intake behaviors. All right, I've got a new product 371 00:17:09,000 --> 00:17:10,960 Speaker 1: for Leanne. And when we hopped on today she said, oh, 372 00:17:11,080 --> 00:17:12,720 Speaker 1: one of these, I haven't seen them, and I thought, good, 373 00:17:12,720 --> 00:17:13,960 Speaker 1: I'm not going to tell you about them because I 374 00:17:13,960 --> 00:17:17,280 Speaker 1: want your actual thoughts. So these are in coals and 375 00:17:17,320 --> 00:17:20,399 Speaker 1: they're in that section of the supermarket where if I'm honest, 376 00:17:20,440 --> 00:17:22,480 Speaker 1: I don't buy stuff from. But it reminds me of 377 00:17:22,520 --> 00:17:25,359 Speaker 1: my youth because it's got like the Lamington fingers and 378 00:17:25,400 --> 00:17:27,480 Speaker 1: you know the jam rolettes, which were very big in 379 00:17:27,520 --> 00:17:30,200 Speaker 1: the eighties in school lunchboxes. It's like the pre made 380 00:17:30,200 --> 00:17:33,440 Speaker 1: cakes next to the bread, you know, slices and stuff, 381 00:17:33,440 --> 00:17:36,159 Speaker 1: which are inevitably pretty sort of indulgent. So it's not 382 00:17:36,160 --> 00:17:38,640 Speaker 1: something we would typically buy regularly. And as I said, 383 00:17:38,640 --> 00:17:40,120 Speaker 1: it reminds me of growing up in the eighties where 384 00:17:40,119 --> 00:17:43,160 Speaker 1: you'd have those Lamington fingers in your lunchbox when maybe 385 00:17:43,200 --> 00:17:44,919 Speaker 1: had Lamington drives. Did you have those when you were 386 00:17:44,960 --> 00:17:47,399 Speaker 1: growing up. I don't know if they do. They do 387 00:17:47,520 --> 00:17:50,720 Speaker 1: Leamington drives anymore. They were the best days, the ones 388 00:17:50,760 --> 00:17:53,120 Speaker 1: with the cream and the jam and you'd freeze them 389 00:17:53,320 --> 00:17:54,840 Speaker 1: like your mom would buy a whole section. 390 00:17:55,240 --> 00:17:57,440 Speaker 2: You get a whole slab of it, Yeah, and you'd. 391 00:17:57,320 --> 00:17:59,640 Speaker 1: Freeze them and then you'd get them out like as 392 00:17:59,640 --> 00:18:00,119 Speaker 1: a tree. 393 00:18:00,240 --> 00:18:00,320 Speaker 2: Like. 394 00:18:00,320 --> 00:18:02,320 Speaker 1: I haven't seen a Lammington drive for quite some time. 395 00:18:02,359 --> 00:18:04,200 Speaker 1: I think that's a great business idea for someone who's 396 00:18:04,280 --> 00:18:07,159 Speaker 1: key and I want to anyway side hustle, I do it. 397 00:18:07,840 --> 00:18:11,560 Speaker 1: I digress. So these are in cold I haven't seen 398 00:18:11,600 --> 00:18:16,760 Speaker 1: them in Willies, the Sarah Lee bluey muffins, apple and cinnamon, 399 00:18:16,920 --> 00:18:19,560 Speaker 1: So they're in a little box. They retail for three 400 00:18:19,680 --> 00:18:22,000 Speaker 1: eighty five, So that's a pretty nice price point for 401 00:18:22,040 --> 00:18:25,640 Speaker 1: a snack like that's less than a dollar muffet. You'd 402 00:18:25,720 --> 00:18:28,240 Speaker 1: be hard pushed to make muffins for that. Like if 403 00:18:28,240 --> 00:18:32,000 Speaker 1: by the time you buy the good quality flour, the vegetables, 404 00:18:32,000 --> 00:18:34,280 Speaker 1: the fruit, I'm thinking you're going to struggle to get 405 00:18:34,320 --> 00:18:37,720 Speaker 1: them that cheap. So what is in our baby muffins? 406 00:18:37,920 --> 00:18:43,600 Speaker 1: Thirty percent pumpkin pure number one ingredient, whole meal wheat flour, apple, 407 00:18:43,800 --> 00:18:48,359 Speaker 1: nine percent canola oil, sugar inuln, whole egg, powder, dextros, 408 00:18:48,520 --> 00:18:54,880 Speaker 1: raising agents, apple, juice, concentrate, some way powder, a mulsifiers, cinnamon, citricuscid, 409 00:18:54,920 --> 00:19:00,280 Speaker 1: and a preservative, natural vanilla flavor. So not unpro it's 410 00:19:00,320 --> 00:19:03,200 Speaker 1: not horrific, but you know, there's a really high percentage 411 00:19:03,240 --> 00:19:05,840 Speaker 1: of pumpkin in there, like plus apple. That's thirty nine 412 00:19:05,840 --> 00:19:10,240 Speaker 1: percent whole food ingredients and wholemealflower per serve and they're 413 00:19:10,320 --> 00:19:12,679 Speaker 1: five hundred and twenty kilo jewels, which is what about 414 00:19:12,840 --> 00:19:17,160 Speaker 1: four one thirty calories per serve, one point six grams 415 00:19:17,160 --> 00:19:20,040 Speaker 1: of protein, sixteen grams of carbohydrate, five point nine grams 416 00:19:20,040 --> 00:19:22,960 Speaker 1: of sugar, so just over a teaspoon, four point one 417 00:19:23,000 --> 00:19:25,800 Speaker 1: grams of dietary fiber, which is very high for a 418 00:19:25,920 --> 00:19:29,600 Speaker 1: baked good, and five grams of fat. And I'm just 419 00:19:29,600 --> 00:19:32,760 Speaker 1: thinking total saturated fat, low in saturated fat, because they're 420 00:19:32,840 --> 00:19:37,680 Speaker 1: using vegetable canola oil over butter as the base. Now, 421 00:19:37,840 --> 00:19:40,520 Speaker 1: my boys I make, if I'm going to bake, I 422 00:19:40,560 --> 00:19:42,920 Speaker 1: make muffins, but my boys are a little bit old 423 00:19:42,960 --> 00:19:45,320 Speaker 1: for these now, like Bluie is sort of beyond them. 424 00:19:45,480 --> 00:19:47,719 Speaker 1: But I have to be honestly, and if a client 425 00:19:47,800 --> 00:19:49,840 Speaker 1: was using them with their child, I'd be like, they're 426 00:19:49,880 --> 00:19:52,680 Speaker 1: actually not too bad, particularly for the price point. I 427 00:19:52,680 --> 00:19:55,399 Speaker 1: wouldn't actually have a problem with them, Like I'd give 428 00:19:55,440 --> 00:19:57,560 Speaker 1: them a seven out of ten. Like, I think they're 429 00:19:57,560 --> 00:19:59,760 Speaker 1: pretty good as a snack. They're certainly better than all 430 00:19:59,840 --> 00:20:04,760 Speaker 1: the tiny Teddies shapes Oreo cookies, one hundred times better 431 00:20:04,800 --> 00:20:07,400 Speaker 1: than that. I haven't tasted them, I don't know, but 432 00:20:07,600 --> 00:20:09,720 Speaker 1: I actually thought they were really quite a good profile. 433 00:20:09,840 --> 00:20:10,520 Speaker 1: What do you think. 434 00:20:10,920 --> 00:20:13,040 Speaker 2: I agree with you. I quite like these and I 435 00:20:13,040 --> 00:20:16,800 Speaker 2: think this is where those nuances come in so importantly, right, 436 00:20:16,840 --> 00:20:19,200 Speaker 2: because if you scan this in something like the Yuca app, 437 00:20:19,240 --> 00:20:22,240 Speaker 2: it's gonna score down right because it's got some vegetab 438 00:20:22,280 --> 00:20:24,359 Speaker 2: oil in there, it's got some emulsifiers, it's got some 439 00:20:24,400 --> 00:20:27,520 Speaker 2: preservatives in there. Obviously those things are in there. So 440 00:20:27,600 --> 00:20:30,000 Speaker 2: the muffin lasts longer than three days on the shelf. 441 00:20:30,000 --> 00:20:32,720 Speaker 2: If you make muffins at home, particularly few live in Queensland, 442 00:20:32,840 --> 00:20:34,560 Speaker 2: and it's on the shelf or on the kitchen counter, 443 00:20:34,680 --> 00:20:36,440 Speaker 2: they're only going to last a couple of days before 444 00:20:36,480 --> 00:20:38,600 Speaker 2: they basically start growing mold. You've got to bid them. 445 00:20:38,880 --> 00:20:42,600 Speaker 2: So in supermarket products, the majority of ultra process foods, 446 00:20:42,640 --> 00:20:45,159 Speaker 2: and we would deem this and ultra process food And 447 00:20:45,200 --> 00:20:48,880 Speaker 2: this is where a reclassification of that nervous system could 448 00:20:48,960 --> 00:20:50,800 Speaker 2: come in really hand it because of out of all 449 00:20:50,840 --> 00:20:53,280 Speaker 2: the store bought muffins, hands down, this is one of 450 00:20:53,280 --> 00:20:55,359 Speaker 2: the best ones that I've seen. Am I saying that 451 00:20:55,400 --> 00:20:58,320 Speaker 2: this is better than a homemade muffin? Absolutely not. But 452 00:20:58,440 --> 00:21:00,520 Speaker 2: if you were never going to make muff and you 453 00:21:00,600 --> 00:21:03,919 Speaker 2: had small kids and you needed something quick and somewhat 454 00:21:03,960 --> 00:21:06,760 Speaker 2: healthy fide for a lunch box. This is certainly far 455 00:21:06,840 --> 00:21:09,680 Speaker 2: better than the majority of ultra process snacks that you're 456 00:21:09,720 --> 00:21:12,560 Speaker 2: going to get, So I think that those little nuances 457 00:21:12,600 --> 00:21:15,479 Speaker 2: are so important. I love them like they're Bluey and muffins, muffins, 458 00:21:15,560 --> 00:21:17,639 Speaker 2: muffins their character and blue I think he's like the 459 00:21:17,720 --> 00:21:20,679 Speaker 2: cousin and she's really naughty. And then my kids love Muffin. 460 00:21:20,920 --> 00:21:23,240 Speaker 2: It's like one of their favorite characters, so they would 461 00:21:23,280 --> 00:21:25,360 Speaker 2: absolutely love these, So I would buy them. I would 462 00:21:25,400 --> 00:21:27,280 Speaker 2: buy them just for kicks. Like you, I don't ever 463 00:21:27,280 --> 00:21:29,360 Speaker 2: buy storewart muffins, but I think my kids would get 464 00:21:29,359 --> 00:21:31,240 Speaker 2: a real kick out of These are a small size, 465 00:21:31,359 --> 00:21:33,560 Speaker 2: less than dollar a serve. I love that the first 466 00:21:33,680 --> 00:21:36,320 Speaker 2: ingredient is a vegetable and the second ingredient is wholemeal 467 00:21:36,400 --> 00:21:39,600 Speaker 2: wheat flour. So yeah, I think it's a great product. 468 00:21:39,840 --> 00:21:42,920 Speaker 2: Is it as good as making your own from home? No, obviously, 469 00:21:43,200 --> 00:21:45,240 Speaker 2: but I think out of all the store bought muffins, 470 00:21:45,240 --> 00:21:47,160 Speaker 2: you're hard pressed to find a better one than these, 471 00:21:47,240 --> 00:21:49,320 Speaker 2: So I think that as long as they taste pretty good, 472 00:21:49,680 --> 00:21:51,240 Speaker 2: I think you found a winner, Susie. But I think 473 00:21:51,280 --> 00:21:53,879 Speaker 2: it is really important for people to appreciate that this 474 00:21:54,080 --> 00:21:56,399 Speaker 2: is still an ultra process food, but it is a 475 00:21:56,440 --> 00:21:59,639 Speaker 2: better option than the majority of store bought muffins out there. 476 00:22:00,600 --> 00:22:03,800 Speaker 1: Because I think there's two kinds of people. There's people 477 00:22:03,880 --> 00:22:06,520 Speaker 1: who are really good at that meal prepluck. I've got 478 00:22:06,520 --> 00:22:09,439 Speaker 1: a friend who every week gets up like five am 479 00:22:09,480 --> 00:22:12,800 Speaker 1: and bakes for her kids. Like that's commitment to the cause. 480 00:22:13,240 --> 00:22:15,000 Speaker 1: You know, I'll do muffins or a banana bread on 481 00:22:15,040 --> 00:22:17,159 Speaker 1: a special occasion, but I'm certainly not a weekly baker 482 00:22:17,240 --> 00:22:19,960 Speaker 1: for the kids time a whole lot of reasons. My 483 00:22:20,040 --> 00:22:21,520 Speaker 1: kids are getting older, they're not as good at that 484 00:22:21,560 --> 00:22:23,560 Speaker 1: stuff as when they're little. I find they like that more, 485 00:22:23,600 --> 00:22:25,840 Speaker 1: whereas when they get older they do like the packet stuff. 486 00:22:26,480 --> 00:22:28,800 Speaker 1: But I think for then there's the group who are 487 00:22:28,800 --> 00:22:31,840 Speaker 1: always looking for convenient options. They're not bakers, they have 488 00:22:31,880 --> 00:22:35,359 Speaker 1: no interest, no time, whatever, No judgment here, But I 489 00:22:35,359 --> 00:22:37,159 Speaker 1: think they're also quite a handy thing to keep in 490 00:22:37,200 --> 00:22:40,600 Speaker 1: the freezer because they'll freeze well. Muffins freeze really well. 491 00:22:40,640 --> 00:22:42,360 Speaker 1: And I think, you know, for those days where you're 492 00:22:42,359 --> 00:22:44,680 Speaker 1: just looking for snacks, you've run out of everything, They've 493 00:22:44,680 --> 00:22:46,280 Speaker 1: eaten everything. You might not be well, you don't want 494 00:22:46,280 --> 00:22:48,320 Speaker 1: to get to the shop and spend another hundred bucks. 495 00:22:48,520 --> 00:22:51,439 Speaker 1: They're quite a handy backup option. And actually I might 496 00:22:51,480 --> 00:22:53,320 Speaker 1: even buy them and give them a go for my boys. 497 00:22:53,359 --> 00:22:54,720 Speaker 1: I'll take them out of the bluey and stick them 498 00:22:54,760 --> 00:22:57,280 Speaker 1: in their lunch box and just see. But yeah, certainly 499 00:22:57,320 --> 00:23:00,520 Speaker 1: nutritionally superior to say the little mini muff will you 500 00:23:00,640 --> 00:23:03,600 Speaker 1: sell which are a good size for kids, So I 501 00:23:03,640 --> 00:23:05,399 Speaker 1: do like them for that reason, But they are not 502 00:23:05,560 --> 00:23:08,320 Speaker 1: overly healthy and a lot higher in sugar. So yeah, 503 00:23:08,359 --> 00:23:10,920 Speaker 1: an interesting find. And if anyone's used them all like 504 00:23:10,960 --> 00:23:11,560 Speaker 1: some let us know. 505 00:23:12,240 --> 00:23:12,800 Speaker 2: All right yet? 506 00:23:13,280 --> 00:23:16,320 Speaker 1: Question listener question, if you go, have a go, have a. 507 00:23:16,359 --> 00:23:18,679 Speaker 2: Run, listen a question, what is it I have just 508 00:23:18,720 --> 00:23:21,280 Speaker 2: started taking weight loss medication and I've only lost a 509 00:23:21,320 --> 00:23:25,000 Speaker 2: couple of kilos. Why isn't it working? That's an important question. 510 00:23:25,119 --> 00:23:27,280 Speaker 2: It's when we get we get asked quite a lot, 511 00:23:27,320 --> 00:23:30,159 Speaker 2: isn't it. So I think my first question back to 512 00:23:30,600 --> 00:23:32,800 Speaker 2: the listener would be, well, what else are you doing 513 00:23:32,840 --> 00:23:35,600 Speaker 2: besides taking medication? Because often we think that these weight 514 00:23:35,600 --> 00:23:37,960 Speaker 2: loss medications, and from all of the things we see 515 00:23:38,000 --> 00:23:40,520 Speaker 2: on TikTok and Instagram, they're like a magic pill. Right, 516 00:23:40,720 --> 00:23:42,760 Speaker 2: I just take this weight loss medication. It solves all 517 00:23:42,800 --> 00:23:45,320 Speaker 2: of my problems. I lose thirty kilos and it's all amazing. 518 00:23:45,760 --> 00:23:48,719 Speaker 2: But in the yeah, sure, certainly some people do have 519 00:23:48,760 --> 00:23:51,240 Speaker 2: that effect and lucky then, But for the large majority 520 00:23:51,240 --> 00:23:53,639 Speaker 2: of people, it's not a magic pill, and what is 521 00:23:53,680 --> 00:23:57,080 Speaker 2: happening in the background absolutely matters. And the other question 522 00:23:57,119 --> 00:23:59,000 Speaker 2: I would have is what time frame. If you've only 523 00:23:59,000 --> 00:24:01,800 Speaker 2: lost a couple of kilos quote unquote only, but it's 524 00:24:01,840 --> 00:24:04,399 Speaker 2: only been a couple of weeks, that's excellent progress. So 525 00:24:04,480 --> 00:24:06,399 Speaker 2: the time frame matters. If it's only a couple of 526 00:24:06,480 --> 00:24:09,000 Speaker 2: kilos in a couple of months and you're over one 527 00:24:09,080 --> 00:24:12,800 Speaker 2: hundred kilos, then it's probably not what we would expect. 528 00:24:12,840 --> 00:24:15,280 Speaker 2: Put it that way, So I think the timeframe matters. 529 00:24:15,280 --> 00:24:18,480 Speaker 2: You're starting weight point matters. If you're eighty kilos versus 530 00:24:18,520 --> 00:24:20,320 Speaker 2: one hundred and eighty kilos, that's going to make a 531 00:24:20,359 --> 00:24:22,359 Speaker 2: difference in terms of how much you lose as well. 532 00:24:22,560 --> 00:24:24,840 Speaker 2: But I think the large majority of people you still 533 00:24:24,880 --> 00:24:27,359 Speaker 2: need to be doing the hard work. You need to 534 00:24:27,440 --> 00:24:30,320 Speaker 2: maximize the reduction in appetit as well, and not just 535 00:24:30,440 --> 00:24:32,720 Speaker 2: eat for the sake of eating. Eat because you're stressed, 536 00:24:32,760 --> 00:24:35,000 Speaker 2: eat because you're bored, it because you're emotional. You need 537 00:24:35,040 --> 00:24:38,480 Speaker 2: to actually tune into that hunger and naturally reduce the 538 00:24:38,520 --> 00:24:41,560 Speaker 2: amount of calories going in. But also you need to 539 00:24:41,600 --> 00:24:44,200 Speaker 2: be doing that weight training to preserve that muscle mass, 540 00:24:44,240 --> 00:24:47,040 Speaker 2: because a lot of people aren't just losing body fat 541 00:24:47,080 --> 00:24:50,280 Speaker 2: on the scale, they're losing that precious muscle mass as well, 542 00:24:50,320 --> 00:24:53,480 Speaker 2: which is really that metabolic fuel that we want to 543 00:24:53,560 --> 00:24:56,159 Speaker 2: keep us lean and healthy long term. So you know, 544 00:24:56,200 --> 00:24:59,160 Speaker 2: the food choices still matter, the portion size is still matter, 545 00:24:59,359 --> 00:25:02,640 Speaker 2: the exer still matters. But to me, it's about how 546 00:25:02,680 --> 00:25:05,119 Speaker 2: long has it been, like what time frame? But also 547 00:25:05,240 --> 00:25:07,359 Speaker 2: what are you doing in terms of, you know, what 548 00:25:07,400 --> 00:25:09,520 Speaker 2: else is happening in the background. They're probably my two 549 00:25:09,600 --> 00:25:11,639 Speaker 2: questions back to you, but it's a difficult question to 550 00:25:11,680 --> 00:25:14,520 Speaker 2: answer without knowing some of the more intricate details of 551 00:25:14,560 --> 00:25:17,119 Speaker 2: what's going on. And the last thing I'd say is 552 00:25:17,240 --> 00:25:20,440 Speaker 2: really be working with a qualified dietitian who specializes in 553 00:25:20,480 --> 00:25:23,159 Speaker 2: weight loss medication, because once you come off it, what 554 00:25:23,200 --> 00:25:24,359 Speaker 2: are you going to do that? Do you know what 555 00:25:24,400 --> 00:25:25,800 Speaker 2: I mean? The weight's going to all come back on 556 00:25:25,840 --> 00:25:28,320 Speaker 2: again if you've changed nothing about your diet or your 557 00:25:28,400 --> 00:25:31,600 Speaker 2: nutrition or your exercise routine, because that's what happens to 558 00:25:31,640 --> 00:25:33,800 Speaker 2: a lot of people. They stop taking it and then 559 00:25:33,800 --> 00:25:36,040 Speaker 2: all the weight comes back on again. So that's probably 560 00:25:36,080 --> 00:25:38,679 Speaker 2: something that you want to do now while you're on 561 00:25:38,800 --> 00:25:42,200 Speaker 2: the medication, versus waiting until you've regained back ten kilos 562 00:25:42,240 --> 00:25:45,200 Speaker 2: after you've come off it, because it's probably too late then. Yeah. 563 00:25:45,280 --> 00:25:48,560 Speaker 1: I cannot believe the number of people who have prescribed 564 00:25:48,640 --> 00:25:51,720 Speaker 1: these very I describe them as quite aggressive medication. They're 565 00:25:51,840 --> 00:25:54,560 Speaker 1: very effective when used correctly and for the right people, 566 00:25:55,080 --> 00:25:59,320 Speaker 1: but they certainly shouldn't be taken, you know, without serious consideration, 567 00:25:59,400 --> 00:26:02,960 Speaker 1: and they're very but I cannot believe how many people 568 00:26:02,960 --> 00:26:05,280 Speaker 1: are given the script from the doctor with no dietary 569 00:26:05,280 --> 00:26:10,200 Speaker 1: recommendations whatsoever, or dietary recommendations for medical doctors, which are 570 00:26:10,440 --> 00:26:14,800 Speaker 1: grossly inaccurate and inappropriate. And I tell you they only 571 00:26:14,880 --> 00:26:19,120 Speaker 1: work in conjunction with diet and exercise, particularly for clients 572 00:26:19,160 --> 00:26:21,600 Speaker 1: who've only got ten to twenty kilos to lose. Now 573 00:26:21,600 --> 00:26:24,200 Speaker 1: we've spoken about this before the AD. I do use 574 00:26:24,280 --> 00:26:27,440 Speaker 1: jailp medications. Certainly I've got great results. I would say 575 00:26:27,440 --> 00:26:29,680 Speaker 1: it probably twenty to thirty percent of my women are 576 00:26:29,720 --> 00:26:32,240 Speaker 1: on them, but they're on them because they need that 577 00:26:32,359 --> 00:26:36,800 Speaker 1: guidance irrespective, because that without that it doesn't work. And 578 00:26:37,000 --> 00:26:39,280 Speaker 1: the basically, if you only need to lose a small 579 00:26:39,320 --> 00:26:41,640 Speaker 1: amount of weight, I'd really be questioning if you really 580 00:26:41,680 --> 00:26:44,239 Speaker 1: need it. The only people I ever suggest them for 581 00:26:44,280 --> 00:26:46,719 Speaker 1: then is if they've got to basically pre diabetes and 582 00:26:46,840 --> 00:26:49,800 Speaker 1: or can't exercise much. In general, I think if it's 583 00:26:49,800 --> 00:26:52,560 Speaker 1: ten kilos or less, you should definitely be able to 584 00:26:52,600 --> 00:26:55,919 Speaker 1: do it without meds. I'm even twenty, but if you've chosen, 585 00:26:55,920 --> 00:26:58,440 Speaker 1: for whatever reason, for a little helping hand a boost, 586 00:26:58,480 --> 00:27:00,800 Speaker 1: you know, I've got a client who's lost twenty already 587 00:27:00,840 --> 00:27:03,000 Speaker 1: and now needs it just to get over that hurdle. 588 00:27:03,520 --> 00:27:06,280 Speaker 1: Is pre diabetic though, I will add, but you have 589 00:27:06,359 --> 00:27:09,560 Speaker 1: to do it in conjunction because basically it shows your 590 00:27:09,640 --> 00:27:13,000 Speaker 1: bad habits. That's what it does. If you're eating according 591 00:27:13,040 --> 00:27:15,359 Speaker 1: to your head and not your hunger, it will show up. 592 00:27:15,359 --> 00:27:18,000 Speaker 1: If you're using a GOLP medication, if you are not 593 00:27:18,119 --> 00:27:20,800 Speaker 1: exercising at the right intensity, it will show up using 594 00:27:20,800 --> 00:27:23,760 Speaker 1: that medication, because if they're working as they should, they 595 00:27:23,800 --> 00:27:26,360 Speaker 1: will kill appetite and you should be eating a very 596 00:27:26,400 --> 00:27:29,240 Speaker 1: low calorie diet for a period of time. Now it's 597 00:27:29,280 --> 00:27:32,560 Speaker 1: not forever, it's just to induce fat loss, but it 598 00:27:32,600 --> 00:27:35,560 Speaker 1: gives a lot of insight into behaviors and what people 599 00:27:35,600 --> 00:27:39,359 Speaker 1: are doing default. So I think, yeah, I don't actually 600 00:27:39,400 --> 00:27:41,280 Speaker 1: think they should be prescribed by for a lot of 601 00:27:41,280 --> 00:27:44,600 Speaker 1: people without dietary support. And there's plenty of support out there. 602 00:27:44,640 --> 00:27:47,639 Speaker 1: There's online programs. You know, I've got an ebook Medications, 603 00:27:47,640 --> 00:27:50,280 Speaker 1: Hormones and Weight Loss which gives a lot of the information, 604 00:27:50,800 --> 00:27:53,119 Speaker 1: and you know, many a dietician, as I said, probably 605 00:27:53,160 --> 00:27:55,680 Speaker 1: twenty percent of my clients are using them. But yeah, 606 00:27:55,760 --> 00:27:58,359 Speaker 1: I would really be looking and saying, am I overeating 607 00:27:58,400 --> 00:28:00,520 Speaker 1: and eating when I'm not hungry because I think I 608 00:28:00,520 --> 00:28:02,199 Speaker 1: should eat? And if I skip a meal, it's going 609 00:28:02,280 --> 00:28:04,719 Speaker 1: to be bad for my metabolism. You know that happens 610 00:28:04,720 --> 00:28:06,920 Speaker 1: over the course of months, not you know, a short 611 00:28:06,960 --> 00:28:09,080 Speaker 1: period of time when you're trying to get into fat loss. 612 00:28:09,600 --> 00:28:13,520 Speaker 1: Am I moving and not exercising? And is that actually 613 00:28:13,560 --> 00:28:17,119 Speaker 1: my problem? Because GOP medications are great for killing food 614 00:28:17,160 --> 00:28:19,240 Speaker 1: noise in people who have a lot of trouble being 615 00:28:19,400 --> 00:28:22,840 Speaker 1: compliant and for people who have issues with insulin. But 616 00:28:22,920 --> 00:28:25,080 Speaker 1: if your issue is not with inchulin and you don't 617 00:28:25,080 --> 00:28:27,360 Speaker 1: have a lot of food noise. You may be whatever 618 00:28:27,440 --> 00:28:29,600 Speaker 1: the other issue. Maybe you sit down for work all day, 619 00:28:30,160 --> 00:28:32,520 Speaker 1: maybe you're a grazer, maybe you don't eat most of 620 00:28:32,560 --> 00:28:34,440 Speaker 1: the day and everything at night. If it's not your 621 00:28:34,520 --> 00:28:36,920 Speaker 1: food issue, they again maybe not work. And I had 622 00:28:36,920 --> 00:28:39,480 Speaker 1: this conversation with another client of mine who has been 623 00:28:39,560 --> 00:28:41,720 Speaker 1: on it for a while, prescribed by the GP, and 624 00:28:41,760 --> 00:28:43,640 Speaker 1: I've had to say to her, I think you need 625 00:28:43,680 --> 00:28:45,560 Speaker 1: to go back to the GP and discuss whether this 626 00:28:45,600 --> 00:28:48,240 Speaker 1: is the right medication for you because it's not working, 627 00:28:48,320 --> 00:28:50,920 Speaker 1: which makes me think it's not the underlying issue. So 628 00:28:51,160 --> 00:28:53,000 Speaker 1: they can give a lot of insight into what's going 629 00:28:53,040 --> 00:28:56,360 Speaker 1: on physiologically. But they're a great expense. They are a 630 00:28:56,400 --> 00:28:59,479 Speaker 1: serious medication and you should be seeing results, otherwise you'd 631 00:28:59,520 --> 00:29:01,680 Speaker 1: be really ques why are you using them? And if 632 00:29:01,760 --> 00:29:03,640 Speaker 1: you need to actually consult with a dietitian and get 633 00:29:03,680 --> 00:29:04,720 Speaker 1: things on the straight and narrow. 634 00:29:05,600 --> 00:29:07,600 Speaker 2: Is that a rant? Felt a bit randy shot that 635 00:29:07,640 --> 00:29:08,640 Speaker 2: conclusive podcast? 636 00:29:09,480 --> 00:29:11,960 Speaker 1: That conclusive by cast? All Right, everyone, we'll keep telling 637 00:29:11,960 --> 00:29:13,480 Speaker 1: your friends about us, and we'll try and rant a 638 00:29:13,520 --> 00:29:16,000 Speaker 1: little bit less. We've got our supplement brand designed by 639 00:29:16,000 --> 00:29:19,440 Speaker 1: dietitians and we have recently released a triple blend of 640 00:29:19,480 --> 00:29:23,120 Speaker 1: magnesium which is just gorgeous in a cranberry lebonae flavor, 641 00:29:23,240 --> 00:29:25,240 Speaker 1: and also our Collegen powder for everyone who wants to 642 00:29:25,240 --> 00:29:28,400 Speaker 1: look younger like myself and we will look forward to 643 00:29:28,400 --> 00:29:31,080 Speaker 1: seeing you next week same time for the weekly episode 644 00:29:31,160 --> 00:29:33,640 Speaker 1: drop of the Nutrition Couch. Thanks for listening, Catch you 645 00:29:33,640 --> 00:29:43,120 Speaker 1: guys next week