1 00:00:00,800 --> 00:00:03,800 Speaker 1: Today, I want you to take a moment to consider 2 00:00:04,480 --> 00:00:07,640 Speaker 1: how full you get when you eat a meal. Do 3 00:00:07,680 --> 00:00:10,800 Speaker 1: you eat to one hundred percent fullness or maybe you 4 00:00:10,840 --> 00:00:13,720 Speaker 1: eat to one hundred and twenty percent fullness, in that 5 00:00:13,760 --> 00:00:16,959 Speaker 1: you feel so full that you're actually uncomfortable after eating. 6 00:00:17,520 --> 00:00:20,040 Speaker 1: On today's episode of The Nutrition Couch, we are going 7 00:00:20,040 --> 00:00:23,439 Speaker 1: to discuss the Japanese way of eating and give you 8 00:00:23,480 --> 00:00:26,439 Speaker 1: a trick that will ensure that you never feel overfull 9 00:00:26,640 --> 00:00:29,840 Speaker 1: and overeat again, and it means a number of benefits 10 00:00:29,880 --> 00:00:32,720 Speaker 1: when it comes to both health and weight control. Hi, 11 00:00:32,760 --> 00:00:36,160 Speaker 1: I'm Czburrow and I'm Liam Wood, and together we bring 12 00:00:36,200 --> 00:00:39,000 Speaker 1: you The Nutrition Couch, the weekly podcast that keeps you 13 00:00:39,080 --> 00:00:40,879 Speaker 1: up to date on everything you need to know in 14 00:00:40,920 --> 00:00:43,920 Speaker 1: the world of nutrition as well as eating for fullness. 15 00:00:44,000 --> 00:00:47,360 Speaker 1: Today we are going to chat the somewhat controversial area 16 00:00:47,360 --> 00:00:50,280 Speaker 1: of white bread and talk about is it really that 17 00:00:50,400 --> 00:00:53,640 Speaker 1: bad for you? And also share some of our clinical 18 00:00:53,680 --> 00:00:56,760 Speaker 1: notes on one of the things we know guarantees success 19 00:00:56,840 --> 00:00:59,360 Speaker 1: when working with our clients. And of course we have 20 00:00:59,440 --> 00:01:03,080 Speaker 1: a regular listener question for you. But, Hilianne, how are 21 00:01:03,080 --> 00:01:03,720 Speaker 1: you going today? 22 00:01:04,360 --> 00:01:04,520 Speaker 2: Yeah? 23 00:01:04,520 --> 00:01:07,520 Speaker 3: I know, I'm busy packing some protein powder orders. Susie 24 00:01:07,520 --> 00:01:11,160 Speaker 3: We're very excited to have launched our Nourished protein powder range, 25 00:01:11,640 --> 00:01:13,600 Speaker 3: designed by dietitians we have. 26 00:01:13,920 --> 00:01:16,520 Speaker 1: I got a frenzied message from the ann yesterday afternoon. 27 00:01:16,560 --> 00:01:19,520 Speaker 1: It is school holidays, and also the temperature you're in Brisbane, 28 00:01:19,560 --> 00:01:22,640 Speaker 1: I imagine it. It's excruciatingly hot, but it's also quite 29 00:01:22,720 --> 00:01:24,360 Speaker 1: muggy and Sydney where I am. And I get this 30 00:01:24,440 --> 00:01:25,920 Speaker 1: harrowed message to say. 31 00:01:25,680 --> 00:01:26,360 Speaker 2: We're gonna launch. 32 00:01:26,360 --> 00:01:29,280 Speaker 1: We're gonna launch, and I was like, oh, okay, let's go. 33 00:01:29,400 --> 00:01:30,800 Speaker 1: And then it's been a bit of a whirl wind 34 00:01:30,840 --> 00:01:33,520 Speaker 1: since then, but we are finally excited that we've got 35 00:01:33,560 --> 00:01:38,520 Speaker 1: all the requirements to send our Nourish protein to our 36 00:01:38,880 --> 00:01:41,200 Speaker 1: followers and people who are keen to try it. 37 00:01:41,720 --> 00:01:42,600 Speaker 2: So yeah, thank you. 38 00:01:42,640 --> 00:01:44,760 Speaker 1: It's very exciting time for us. Our website for the 39 00:01:44,800 --> 00:01:47,040 Speaker 1: powder is designed by dietitians dot com. 40 00:01:47,440 --> 00:01:49,840 Speaker 3: I know. And it was a horrid frenzied message because 41 00:01:49,880 --> 00:01:52,440 Speaker 3: we were ready to launch last week and then you 42 00:01:52,520 --> 00:01:54,080 Speaker 3: sent me a message and said, so what do we 43 00:01:54,120 --> 00:01:56,840 Speaker 3: pack it into a little haste and everything, and just 44 00:01:56,880 --> 00:01:58,920 Speaker 3: the overwhelm with the start of the year. I thought 45 00:02:00,400 --> 00:02:03,080 Speaker 3: I haven't actually ordered packaging bag and then we wanted 46 00:02:03,080 --> 00:02:05,000 Speaker 3: to put a beautiful little thank you slip in and 47 00:02:05,040 --> 00:02:07,760 Speaker 3: then we had these beautiful inkjet printers to print the labels. 48 00:02:07,840 --> 00:02:09,960 Speaker 3: We didn't have the labels for them, and it was 49 00:02:10,000 --> 00:02:12,280 Speaker 3: just like, oh, my goodness, want a nightmare. So everything 50 00:02:12,360 --> 00:02:14,200 Speaker 3: arrived all that once. Just then we thought, you know what, 51 00:02:14,320 --> 00:02:16,680 Speaker 3: let's start packing and protein powder fabulous. 52 00:02:17,000 --> 00:02:19,400 Speaker 1: We have a business book called Business for Dummies, and 53 00:02:19,440 --> 00:02:21,000 Speaker 1: we're just slowly working through the steps. 54 00:02:21,000 --> 00:02:22,040 Speaker 2: So we got to packaging. 55 00:02:23,880 --> 00:02:26,320 Speaker 1: Well, I got the label reader and I said, and 56 00:02:26,400 --> 00:02:28,800 Speaker 1: David was not happy to hear from me, and I said, 57 00:02:29,000 --> 00:02:29,720 Speaker 1: where's the ink. 58 00:02:29,760 --> 00:02:32,120 Speaker 2: He was like, there's no ink. There's no ink, it's 59 00:02:32,160 --> 00:02:34,000 Speaker 2: infra red. I was like, oh, this is this is 60 00:02:34,000 --> 00:02:34,440 Speaker 2: how road. 61 00:02:36,400 --> 00:02:39,240 Speaker 3: It's like, Susan, I'm dealing with the packaging at the moment. 62 00:02:39,080 --> 00:02:42,960 Speaker 1: So behind the scenes in the nutrition couch anyway, protein 63 00:02:43,040 --> 00:02:45,080 Speaker 1: is on its way. It's been a big labor of 64 00:02:45,160 --> 00:02:47,960 Speaker 1: love and hopefully we're going to help everyone with some 65 00:02:48,000 --> 00:02:50,960 Speaker 1: great product. And also we should say we've got a 66 00:02:50,960 --> 00:02:53,040 Speaker 1: free e book that comes with any order, which is 67 00:02:53,040 --> 00:02:56,040 Speaker 1: our top tips for protein intake, quite so important, how 68 00:02:56,080 --> 00:02:58,239 Speaker 1: to use it and of course some of our favorite recipes. 69 00:02:58,280 --> 00:02:59,840 Speaker 2: So check it out designed by. 70 00:02:59,760 --> 00:03:03,160 Speaker 1: Diet dot Com, but leand it is holidays and I 71 00:03:03,160 --> 00:03:05,080 Speaker 1: do enjoy a bit of a read in the holidays. 72 00:03:05,120 --> 00:03:06,880 Speaker 1: And one of the books that I had ordered to 73 00:03:06,960 --> 00:03:09,880 Speaker 1: try and improve my life was, as so many of 74 00:03:09,919 --> 00:03:11,880 Speaker 1: us do at this time of year, was a best 75 00:03:11,919 --> 00:03:14,000 Speaker 1: selling novel. I'm not myvel, a best selling book I'm 76 00:03:14,040 --> 00:03:16,119 Speaker 1: sure many of our listeners have read, which is called 77 00:03:16,160 --> 00:03:19,240 Speaker 1: I Gui The Japanese Secret to a Long and Happy Life. 78 00:03:19,280 --> 00:03:21,240 Speaker 1: Now many people will have read this book. If I've 79 00:03:21,240 --> 00:03:24,720 Speaker 1: pronounced it incorrectly, just ignore us when not Japanese. I 80 00:03:24,720 --> 00:03:26,400 Speaker 1: did study Japanese at school, and I'm pretty sure it 81 00:03:26,440 --> 00:03:29,040 Speaker 1: is Ikey guy, and I sort of had just had 82 00:03:29,080 --> 00:03:31,239 Speaker 1: a leaf through it. And it's lots of insights into 83 00:03:31,360 --> 00:03:35,320 Speaker 1: the group of the Okinawans, who have one of the 84 00:03:35,360 --> 00:03:37,760 Speaker 1: longest life spans around the world and have been studied 85 00:03:37,760 --> 00:03:41,360 Speaker 1: extensively because they've got a significantly longer lifespan. And what 86 00:03:41,440 --> 00:03:44,280 Speaker 1: are the principles that this specific group of Japanese use 87 00:03:44,520 --> 00:03:48,040 Speaker 1: that gives them such a higher chance of living longer 88 00:03:48,080 --> 00:03:49,800 Speaker 1: and not developing chronic diseases? 89 00:03:50,320 --> 00:03:51,520 Speaker 2: And very early in the. 90 00:03:51,480 --> 00:03:54,720 Speaker 1: Book, I read about what they call the eighty percent rule, 91 00:03:54,720 --> 00:03:58,160 Speaker 1: where they sort of encourage people. It's called hara hatchi boo, 92 00:03:58,800 --> 00:04:02,200 Speaker 1: which is not ever eating to fullness or overeating. It's 93 00:04:02,280 --> 00:04:05,000 Speaker 1: eating to you about eighty percent satisfied. And I thought 94 00:04:05,440 --> 00:04:09,520 Speaker 1: that is such a great description to what so often 95 00:04:09,560 --> 00:04:11,600 Speaker 1: we are trying to do with our clients, which is 96 00:04:11,720 --> 00:04:15,000 Speaker 1: teach them to not overeat all the time, because it's 97 00:04:15,040 --> 00:04:17,560 Speaker 1: safe to say that if you finish a meal and 98 00:04:17,600 --> 00:04:20,279 Speaker 1: I'm not talking about a beautiful restaurant meal that's special, 99 00:04:20,279 --> 00:04:21,760 Speaker 1: and you are going to have a bit more than 100 00:04:21,760 --> 00:04:24,479 Speaker 1: you normally would, I'm talking on a daily basis, where 101 00:04:24,520 --> 00:04:26,680 Speaker 1: you would literally stuff in the end of your dinner, 102 00:04:27,120 --> 00:04:30,240 Speaker 1: still have a dessert, still snack after dinner, and literally 103 00:04:30,320 --> 00:04:33,359 Speaker 1: go to bed feeling uncomfortable. Now I know people feel 104 00:04:33,360 --> 00:04:35,599 Speaker 1: like this regularly, and basically we know that that's that 105 00:04:35,680 --> 00:04:39,360 Speaker 1: insidious overeating which is gradually leading to slow but significant 106 00:04:39,360 --> 00:04:42,600 Speaker 1: weight gain over time because we don't like to feel 107 00:04:42,800 --> 00:04:47,120 Speaker 1: less than full. And this key principle that is explored 108 00:04:47,160 --> 00:04:49,560 Speaker 1: extensively in the book shows that on average, this group 109 00:04:49,560 --> 00:04:52,240 Speaker 1: of people consume about three to four hundred fewer calories 110 00:04:52,279 --> 00:04:55,360 Speaker 1: each day simply by what we would call not over 111 00:04:55,400 --> 00:04:57,640 Speaker 1: eating on a daily basis just eating to the minimum 112 00:04:57,680 --> 00:04:59,520 Speaker 1: of what they need. So when we were preparing for 113 00:04:59,560 --> 00:05:01,760 Speaker 1: this episode, I said to you, I've got this great concept. 114 00:05:01,800 --> 00:05:03,800 Speaker 1: I've just thought it's a great summary. And you were like, oh, yeah, 115 00:05:03,839 --> 00:05:06,320 Speaker 1: I've used it for years with my clients, So there 116 00:05:06,360 --> 00:05:06,600 Speaker 1: you go. 117 00:05:07,279 --> 00:05:09,159 Speaker 3: But I actually I didn't. I haven't actually read that book. 118 00:05:09,160 --> 00:05:10,880 Speaker 3: I must be honest. I actually picked it up from 119 00:05:10,960 --> 00:05:14,520 Speaker 3: Dan except Butner, the guy who I'm the longevity researcher. 120 00:05:14,640 --> 00:05:17,800 Speaker 3: He wrote the zone bun Bunah. Yeah, so he wrote 121 00:05:17,800 --> 00:05:19,960 Speaker 3: the Blue Zones. He's on Instagram. His book's fabulous. That's 122 00:05:19,960 --> 00:05:21,800 Speaker 3: the book I read, and he was talking about he 123 00:05:21,880 --> 00:05:25,080 Speaker 3: studied different types of populations around the world that lived 124 00:05:25,160 --> 00:05:28,360 Speaker 3: the longest and healthiest lives, and the Japanese populations were 125 00:05:28,400 --> 00:05:31,279 Speaker 3: one of them. Okay, no, what wasn't it. Whether there's 126 00:05:31,320 --> 00:05:33,279 Speaker 3: population group there were that're from. And they were talking 127 00:05:33,279 --> 00:05:36,920 Speaker 3: about this principle of the harohatchibu, where essentially it is 128 00:05:37,000 --> 00:05:40,360 Speaker 3: eating until you're eight parts full. That's generally what it means. 129 00:05:40,400 --> 00:05:43,320 Speaker 3: So it kind of helps our brain to slow down, 130 00:05:43,400 --> 00:05:45,400 Speaker 3: to eat a little bit more mindfully, and to not 131 00:05:45,520 --> 00:05:48,240 Speaker 3: over eat, because when you think about it, the average 132 00:05:48,240 --> 00:05:50,479 Speaker 3: Australian and American and in many other parts of the 133 00:05:50,520 --> 00:05:54,640 Speaker 3: world is actually overweight, and so we're eating up to 134 00:05:54,720 --> 00:05:57,480 Speaker 3: the body that is the larger body that from many 135 00:05:57,480 --> 00:05:59,360 Speaker 3: of us we don't actually want. So I've been saying 136 00:05:59,400 --> 00:06:01,640 Speaker 3: to my clients many years, Susie, if the goal is, 137 00:06:01,839 --> 00:06:04,440 Speaker 3: for example, to lose ten kilos, I want you to 138 00:06:04,520 --> 00:06:07,440 Speaker 3: eat down to the body that you want, not eat 139 00:06:07,520 --> 00:06:09,720 Speaker 3: continue to eat up to the body that you have. 140 00:06:10,160 --> 00:06:12,160 Speaker 3: And what I say generally is I want you to 141 00:06:12,200 --> 00:06:15,320 Speaker 3: eat until you're about eighty percent full, not one hundred 142 00:06:15,320 --> 00:06:18,599 Speaker 3: percent stuffed, or eighty percent satisfied, not one hundred percent stuffed. 143 00:06:18,680 --> 00:06:20,640 Speaker 3: So it doesn't mean that we're walking away from a 144 00:06:20,680 --> 00:06:23,360 Speaker 3: meal and we're we're hungry, right. It doesn't mean that 145 00:06:23,360 --> 00:06:24,760 Speaker 3: we're waking up in the middle of the night and 146 00:06:24,800 --> 00:06:27,440 Speaker 3: we're starving. What this means is that we might just 147 00:06:27,520 --> 00:06:29,839 Speaker 3: be leaving a couple of spoons left on our plate, 148 00:06:30,080 --> 00:06:32,400 Speaker 3: or when we finish the meal, we think, hmm, I 149 00:06:32,480 --> 00:06:35,440 Speaker 3: feel nice and satisfied. And I've had clients say to me, Leanne, 150 00:06:35,440 --> 00:06:37,880 Speaker 3: that recipe was great. I feel really satisfied, but I 151 00:06:37,920 --> 00:06:40,039 Speaker 3: could eat more, And I'm like, I know, you could 152 00:06:40,040 --> 00:06:42,040 Speaker 3: eat more, but I don't need you to eat more. 153 00:06:42,160 --> 00:06:43,960 Speaker 3: So I think a lot of us because we feel 154 00:06:43,960 --> 00:06:46,200 Speaker 3: like we can fit it in, we should be eating more. 155 00:06:46,320 --> 00:06:49,560 Speaker 3: We should always be eating into it absolutely full. And 156 00:06:49,640 --> 00:06:52,599 Speaker 3: so many of us, particularly at nighttime, we're not doing 157 00:06:52,600 --> 00:06:55,600 Speaker 3: our nutrition, you know, that greatest service. During the day. 158 00:06:55,640 --> 00:06:58,599 Speaker 3: We're skipping meals, We're having light breakfasts, light lunches. We 159 00:06:58,680 --> 00:07:01,239 Speaker 3: get to dinner and we're we're ready for a big, 160 00:07:01,360 --> 00:07:04,520 Speaker 3: hearty meal. But we know from a metabolic perspective, SUSI, 161 00:07:04,560 --> 00:07:06,000 Speaker 3: that it's not always the best thing to have a 162 00:07:06,080 --> 00:07:08,080 Speaker 3: large meal at night. So so many of us are so 163 00:07:08,240 --> 00:07:10,800 Speaker 3: used to having a large meal at night. We're eating 164 00:07:10,840 --> 00:07:12,760 Speaker 3: to or one hundred percent stuff to or one hundred 165 00:07:12,760 --> 00:07:15,600 Speaker 3: percent full. And it's not great from a health perspective, 166 00:07:15,680 --> 00:07:19,120 Speaker 3: a weightless perspective, or even from a longevity perspective either, 167 00:07:19,360 --> 00:07:22,840 Speaker 3: because even just that principle of eating slowly, eating mindfully, 168 00:07:22,920 --> 00:07:25,880 Speaker 3: eating until your tummy is about eight parts full, that 169 00:07:25,960 --> 00:07:29,080 Speaker 3: principle can actually help with you know how long, how 170 00:07:29,120 --> 00:07:31,480 Speaker 3: long and healthier life can be long term as well. 171 00:07:32,000 --> 00:07:34,360 Speaker 1: It's true, and I feel there's a level of fear 172 00:07:34,720 --> 00:07:39,800 Speaker 1: that is a subconscious programming around not eating or over eating. 173 00:07:39,840 --> 00:07:42,800 Speaker 1: There's a whether it's program because you have to eat 174 00:07:42,840 --> 00:07:46,680 Speaker 1: everything on your plate, whether it's that we don't eat 175 00:07:46,800 --> 00:07:49,440 Speaker 1: slowly enough, because keep in mind, it takes about twenty 176 00:07:49,520 --> 00:07:52,280 Speaker 1: minutes to register volume in the stomach and translate that 177 00:07:52,320 --> 00:07:54,480 Speaker 1: to the brain. So if you're someone who's got what 178 00:07:54,560 --> 00:07:56,640 Speaker 1: I like to call the Homo Sympson style of eating, 179 00:07:56,640 --> 00:07:59,600 Speaker 1: where you shovel and that will resonate with any mums 180 00:07:59,600 --> 00:08:01,600 Speaker 1: of boys in the household, where it just goes in 181 00:08:01,680 --> 00:08:05,640 Speaker 1: so very quickly that you really don't even register. So 182 00:08:05,680 --> 00:08:08,880 Speaker 1: by the time you have realized that you've overeaten, it's 183 00:08:08,880 --> 00:08:11,160 Speaker 1: too late. So a very simple way to start to 184 00:08:11,200 --> 00:08:14,000 Speaker 1: cut back, rather than making yourself feel like you have 185 00:08:14,080 --> 00:08:16,480 Speaker 1: to constantly leave stuff on the plate and almost starve 186 00:08:16,560 --> 00:08:20,000 Speaker 1: yourself is just slow down. So put the knife and 187 00:08:20,000 --> 00:08:22,880 Speaker 1: fork down in between each mouthful, take a sip of water, 188 00:08:23,440 --> 00:08:26,880 Speaker 1: try and get a meal to last at least twenty minutes, 189 00:08:26,920 --> 00:08:30,360 Speaker 1: and just eat much more slowly. Another trick to doing 190 00:08:30,400 --> 00:08:34,200 Speaker 1: it is eat sort of that bulky salad and vegetables first. 191 00:08:34,280 --> 00:08:38,640 Speaker 1: Now we know from blood glucose research that's actually incredibly 192 00:08:38,640 --> 00:08:41,320 Speaker 1: powerful when it comes to glucose regulation. So anyone who 193 00:08:41,400 --> 00:08:45,679 Speaker 1: has got insulin resistance PCOS diabetes in the family gestational 194 00:08:45,760 --> 00:08:49,280 Speaker 1: diabetes history should definitely be following or look up food sequencing. 195 00:08:49,360 --> 00:08:52,520 Speaker 1: The research is quite strong around post prandial or post 196 00:08:52,559 --> 00:08:56,400 Speaker 1: eating glucose levels. So starting any complete meal with salad 197 00:08:56,400 --> 00:08:59,240 Speaker 1: and vege or even an entree of soup, then the 198 00:08:59,240 --> 00:09:02,200 Speaker 1: protein comps, which generally will take longer as well because 199 00:09:02,200 --> 00:09:04,800 Speaker 1: you have to chew through it, and then any carbohydrate 200 00:09:04,920 --> 00:09:07,959 Speaker 1: like potato will naturally lend itself to You may get 201 00:09:08,000 --> 00:09:09,400 Speaker 1: to the end of the meal and say, actually I 202 00:09:09,400 --> 00:09:11,400 Speaker 1: don't need twenty chips, I only need two or three, 203 00:09:11,960 --> 00:09:14,439 Speaker 1: or I don't actually need the potato. I'm quite satisfied. 204 00:09:14,520 --> 00:09:18,040 Speaker 1: So there's some non confrontational ways to do it. But 205 00:09:18,480 --> 00:09:22,200 Speaker 1: in my experience overeaters, it's also very quick eaters, and 206 00:09:22,200 --> 00:09:25,080 Speaker 1: I'm sure that's resonating with people listening, and that is 207 00:09:25,120 --> 00:09:28,680 Speaker 1: something you can absolutely program yourself to do. And you 208 00:09:28,720 --> 00:09:30,840 Speaker 1: can also use it as a bit of a fun 209 00:09:30,920 --> 00:09:33,560 Speaker 1: game to just really slow down and observe your behavior 210 00:09:33,679 --> 00:09:36,280 Speaker 1: in that and I think that I think works quite 211 00:09:36,280 --> 00:09:40,400 Speaker 1: well often leanne in my experience, people are over eating 212 00:09:40,440 --> 00:09:44,440 Speaker 1: when they're out, so restaurant portions are generally large pubstyle 213 00:09:44,480 --> 00:09:47,480 Speaker 1: portions or eating snack type food from platters, and that's 214 00:09:47,480 --> 00:09:50,280 Speaker 1: where you don't even register how much you've had. So 215 00:09:50,400 --> 00:09:53,439 Speaker 1: keep in mind that when those serving sizes are overly 216 00:09:53,520 --> 00:09:55,400 Speaker 1: large or you know it's going to be a big meal, 217 00:09:55,760 --> 00:09:58,200 Speaker 1: straight away cutting it. So if I'm at a pub 218 00:09:58,200 --> 00:10:01,000 Speaker 1: and I'll get a schnitzell or a state, I will 219 00:10:01,000 --> 00:10:05,480 Speaker 1: straightway cut that piece of protein in half because one, 220 00:10:05,640 --> 00:10:07,520 Speaker 1: it's like expensive, so you don't want to waste it. 221 00:10:07,559 --> 00:10:09,880 Speaker 1: But I know that's double what I should eat, but 222 00:10:09,960 --> 00:10:12,160 Speaker 1: of course we're distracted, we're talking to people will eat 223 00:10:12,200 --> 00:10:14,000 Speaker 1: through it even though I know I don't need it, 224 00:10:14,400 --> 00:10:16,400 Speaker 1: So cutting it early and looking at the portion and 225 00:10:16,400 --> 00:10:17,720 Speaker 1: then you can take it home and then it's not 226 00:10:17,800 --> 00:10:18,559 Speaker 1: wasting food. 227 00:10:18,600 --> 00:10:19,800 Speaker 2: That's another trick as well. 228 00:10:19,840 --> 00:10:22,760 Speaker 1: I find just to register actually how much you've having 229 00:10:23,120 --> 00:10:26,000 Speaker 1: and as that rule states, you know eighty percent, so 230 00:10:26,040 --> 00:10:27,560 Speaker 1: you could have a bit more, but you can just 231 00:10:27,600 --> 00:10:31,040 Speaker 1: save it for later and that might dispel any anxiety 232 00:10:31,080 --> 00:10:33,959 Speaker 1: around skipping meals or you know, not having enough or 233 00:10:34,040 --> 00:10:37,120 Speaker 1: wasting food, which can be programmed from childhood. But just 234 00:10:37,160 --> 00:10:39,559 Speaker 1: good to be aware that often it's subconscious and we're 235 00:10:39,600 --> 00:10:40,760 Speaker 1: just on AUTOQ with it. 236 00:10:41,520 --> 00:10:43,840 Speaker 3: And I think with that is also mindful eating. So 237 00:10:43,880 --> 00:10:46,480 Speaker 3: if you're somebody that regularly gets the end of the 238 00:10:46,480 --> 00:10:48,520 Speaker 3: meal and thinks, oh crap, I hate a bit too much, 239 00:10:48,559 --> 00:10:50,320 Speaker 3: or I feel a bit sluggish, I'm a bit full, 240 00:10:50,360 --> 00:10:53,280 Speaker 3: I had too much, it could be because you're distracted, 241 00:10:53,280 --> 00:10:55,240 Speaker 3: and so many of us in this modern age, Sousi, 242 00:10:55,280 --> 00:10:58,360 Speaker 3: you're eating when we're scrolling through our phone, we're watching TV, 243 00:10:58,640 --> 00:11:00,520 Speaker 3: we're trying to do two or three things at once, 244 00:11:00,520 --> 00:11:02,400 Speaker 3: we're shoveling and our lunch at our desk, well, we're 245 00:11:02,440 --> 00:11:05,880 Speaker 3: typing away at emails. We're distracted, and when the brain's distractive, 246 00:11:05,920 --> 00:11:08,319 Speaker 3: it doesn't have enough time to appreciate how much we've 247 00:11:08,360 --> 00:11:10,959 Speaker 3: actually eaten. And you know, generally nine times out of 248 00:11:11,040 --> 00:11:13,600 Speaker 3: ten will end up actually overeating. And the other thing 249 00:11:13,640 --> 00:11:15,920 Speaker 3: as well as Susie to get the leftovers out of 250 00:11:15,920 --> 00:11:17,880 Speaker 3: the middle of the table, Like if you're having lasagnia, 251 00:11:17,880 --> 00:11:20,480 Speaker 3: for example, and you've got the big thing of leftovers 252 00:11:20,559 --> 00:11:22,480 Speaker 3: right in front of everyone, with the guylic bread and 253 00:11:22,520 --> 00:11:24,400 Speaker 3: with the salad and the leftover foods in the middle 254 00:11:24,400 --> 00:11:27,600 Speaker 3: of the table, what you've served yourself is probably actually 255 00:11:27,720 --> 00:11:29,760 Speaker 3: enough the fact that you go back for more. You 256 00:11:29,760 --> 00:11:31,360 Speaker 3: have a bit of extra garlic bread, you have some 257 00:11:31,400 --> 00:11:33,800 Speaker 3: more pasta, you have a bit more salad. Generally, when 258 00:11:33,840 --> 00:11:36,240 Speaker 3: we're over eating, we're going back for seconds, and it's 259 00:11:36,440 --> 00:11:38,839 Speaker 3: very rare that we actually need seconds, Like most of 260 00:11:38,920 --> 00:11:41,559 Speaker 3: us aren't actually doing anywhere near the amount of activity 261 00:11:41,760 --> 00:11:44,120 Speaker 3: that would need, you know, two plates of food with dinner. 262 00:11:44,280 --> 00:11:46,680 Speaker 3: So I always say box up your meal, like plate 263 00:11:46,760 --> 00:11:48,679 Speaker 3: it up and then box up the leftovers, or leave 264 00:11:48,720 --> 00:11:50,360 Speaker 3: the leftovers in the kitchen and put a bit of 265 00:11:50,360 --> 00:11:52,839 Speaker 3: you know, alfoil or something over the extra lasagni. You 266 00:11:52,960 --> 00:11:55,199 Speaker 3: leave it in the kitchen. If anyone is genuinely hungry, 267 00:11:55,320 --> 00:11:57,679 Speaker 3: they can go back for it afterwards. But generally what's 268 00:11:57,679 --> 00:11:59,720 Speaker 3: happening is we're just kind of picking and grazing at 269 00:11:59,720 --> 00:12:01,760 Speaker 3: it because it's in front of us, or where far 270 00:12:01,880 --> 00:12:04,320 Speaker 3: more tempted to have a second portion because it is 271 00:12:04,360 --> 00:12:06,760 Speaker 3: literally in front of us and it's so easy to access. 272 00:12:06,960 --> 00:12:10,000 Speaker 3: So mindful eating is a key I guess, part of 273 00:12:10,120 --> 00:12:14,199 Speaker 3: eating until eight parts full, eighty percent satisfied, versus actually 274 00:12:14,320 --> 00:12:16,600 Speaker 3: just trying to do that on autopilot, because it's not 275 00:12:16,640 --> 00:12:19,440 Speaker 3: something that adults are really programmed to do. In this 276 00:12:19,559 --> 00:12:22,240 Speaker 3: modern day and age, we actually have to actively work 277 00:12:22,320 --> 00:12:24,280 Speaker 3: for it. And I also like to get my clients 278 00:12:24,280 --> 00:12:25,839 Speaker 3: to keep an eye on the clock, Susie as well. 279 00:12:25,880 --> 00:12:28,199 Speaker 3: If they sit down for their meal, let's say seven pm, 280 00:12:28,520 --> 00:12:30,959 Speaker 3: and they're done by seven oh five, they're eating far 281 00:12:31,040 --> 00:12:33,160 Speaker 3: too quickly because the research from a gut health and 282 00:12:33,200 --> 00:12:36,600 Speaker 3: a digestive perspective actually shows us that we should be chewing. 283 00:12:37,000 --> 00:12:39,880 Speaker 3: Get this, SUSI, you're going to die with this fact. 284 00:12:40,120 --> 00:12:43,440 Speaker 3: Up to thirty times every bite is up to thirty times. 285 00:12:43,520 --> 00:12:45,720 Speaker 3: I can't do that. I've never met anybody that can 286 00:12:45,800 --> 00:12:47,839 Speaker 3: do that. But that's where the research shows that it's 287 00:12:47,840 --> 00:12:50,840 Speaker 3: effective for digestive if you're chewing every mouthful twenty to 288 00:12:50,920 --> 00:12:53,440 Speaker 3: thirty times, I say to my clients, look, I just 289 00:12:53,440 --> 00:12:56,120 Speaker 3: want you to chew a few extra times, and that's 290 00:12:56,120 --> 00:12:58,720 Speaker 3: a positive, that's an improvement from where we are. Plus, 291 00:12:58,760 --> 00:13:00,400 Speaker 3: I also want you to put your knife and fork 292 00:13:00,480 --> 00:13:04,600 Speaker 3: down between each mouthful to just again allow yourself to 293 00:13:04,640 --> 00:13:06,440 Speaker 3: be that a little bit more mindful, to chew that 294 00:13:06,480 --> 00:13:09,000 Speaker 3: food a little bit better, to naturally slow down your 295 00:13:09,000 --> 00:13:10,200 Speaker 3: eating that little bit more. 296 00:13:10,360 --> 00:13:10,440 Speaker 1: So. 297 00:13:10,480 --> 00:13:12,960 Speaker 3: There's quite a few I guess hacks or things that 298 00:13:13,000 --> 00:13:15,520 Speaker 3: we can do to allow ourselves to eat more mindfully 299 00:13:15,679 --> 00:13:18,559 Speaker 3: and to stop eating until where you know, totally stuffed 300 00:13:18,600 --> 00:13:21,000 Speaker 3: every single meal. And that's just a couple sousie. I 301 00:13:21,040 --> 00:13:23,240 Speaker 3: feel like I give my clients and they work quite 302 00:13:23,240 --> 00:13:25,200 Speaker 3: regularly for them. But it is an adjustment and it 303 00:13:25,200 --> 00:13:28,520 Speaker 3: probably will take you a good few weeks to I guess, 304 00:13:28,720 --> 00:13:32,199 Speaker 3: be comfortable with the feeling of eating until you're satisfied 305 00:13:32,559 --> 00:13:35,120 Speaker 3: and not over eating, particularly at dinner. I feel like 306 00:13:35,160 --> 00:13:37,040 Speaker 3: it's dinner that most of a struggle with the most, 307 00:13:37,080 --> 00:13:37,400 Speaker 3: isn't it. 308 00:13:37,720 --> 00:13:40,480 Speaker 1: And you know an interesting fact around that too is 309 00:13:40,520 --> 00:13:43,640 Speaker 1: if you consider foods that are quick and easy, so 310 00:13:43,760 --> 00:13:46,040 Speaker 1: for example, you pick up a burger on the way home, 311 00:13:46,640 --> 00:13:50,000 Speaker 1: or even choosing sausages over steak. So if you think 312 00:13:50,040 --> 00:13:52,839 Speaker 1: about those foods, the less chewing you have to do, 313 00:13:53,559 --> 00:13:55,840 Speaker 1: the more likely it is that you overeat it. Whereas 314 00:13:55,840 --> 00:13:57,640 Speaker 1: if you have a steak, and this is often my 315 00:13:57,679 --> 00:13:59,400 Speaker 1: small kids don't like steak because I have to work 316 00:13:59,400 --> 00:14:02,000 Speaker 1: hard to chew it. If you have to actually chew 317 00:14:02,040 --> 00:14:03,719 Speaker 1: through steak, it takes a lot longer, Whereas you have 318 00:14:03,800 --> 00:14:05,800 Speaker 1: a mouthful of mints in a spaghetti bolonnaise. It just 319 00:14:05,800 --> 00:14:09,280 Speaker 1: goes down like that. So if you are a quick eater, 320 00:14:09,760 --> 00:14:12,400 Speaker 1: the more complex your food, the more crunchy salad and 321 00:14:12,480 --> 00:14:15,520 Speaker 1: vegetables that you have to work through. It's much better 322 00:14:15,559 --> 00:14:17,800 Speaker 1: to have a jacket potato than it is mashed potato. 323 00:14:17,800 --> 00:14:19,680 Speaker 1: It's much better to have a proper filet of meat 324 00:14:19,720 --> 00:14:21,760 Speaker 1: or chicken breast than it is to have chicken mince. 325 00:14:22,120 --> 00:14:24,920 Speaker 1: So I know in recipes that we develop together and 326 00:14:25,560 --> 00:14:28,800 Speaker 1: in my books, they're often using budget friendly and cost 327 00:14:28,880 --> 00:14:32,360 Speaker 1: effective lean proteins like mints or lean sausages. But when 328 00:14:32,360 --> 00:14:36,320 Speaker 1: it comes down to fullness and appetite control and eating regulation, 329 00:14:37,080 --> 00:14:40,480 Speaker 1: actual filets of meat, so for example, filets of chicken 330 00:14:40,680 --> 00:14:43,160 Speaker 1: on a rat rather than ham, will all be better 331 00:14:43,280 --> 00:14:46,040 Speaker 1: because it links to that whole chewing time of eating 332 00:14:46,080 --> 00:14:48,200 Speaker 1: and the registring that you've actually had proper meal and 333 00:14:48,240 --> 00:14:51,160 Speaker 1: proper food. So that can be a little trick as well. 334 00:14:51,200 --> 00:14:53,360 Speaker 1: Go back to eating proper filets of meat and don't 335 00:14:53,400 --> 00:14:55,640 Speaker 1: mash or process your vegetables so you actually have to 336 00:14:55,680 --> 00:14:58,920 Speaker 1: crunch and chew through it. That's also another little trick 337 00:14:58,960 --> 00:15:01,120 Speaker 1: that makes a difference when it come to eating speed 338 00:15:01,160 --> 00:15:05,560 Speaker 1: in particular. All Right, well, going from one talk of 339 00:15:05,560 --> 00:15:09,040 Speaker 1: soft food to another somewhat controversial one is something that 340 00:15:09,120 --> 00:15:13,280 Speaker 1: always gets a big headline hit, and it is coming 341 00:15:13,320 --> 00:15:16,320 Speaker 1: back to school time. People are buying lunch boxes, getting 342 00:15:16,320 --> 00:15:19,040 Speaker 1: ready or even as adults preparing lunch, which we strongly 343 00:15:19,160 --> 00:15:21,720 Speaker 1: encouraged to keep calorie and take controlled and keep your 344 00:15:21,720 --> 00:15:26,560 Speaker 1: budget on track. And the question is white bread really 345 00:15:26,720 --> 00:15:29,400 Speaker 1: that bad for us? And I guess the context is 346 00:15:29,880 --> 00:15:33,640 Speaker 1: when there are all these loaves of high fiber white 347 00:15:33,840 --> 00:15:38,480 Speaker 1: LOGI options. Now, I'll be clear, I don't think that 348 00:15:38,720 --> 00:15:41,400 Speaker 1: process white bread has a place in the diet. I 349 00:15:41,440 --> 00:15:43,640 Speaker 1: think if you've got a child who is not keen 350 00:15:43,680 --> 00:15:45,960 Speaker 1: on bits in their bread, go the whole meal at least. 351 00:15:46,280 --> 00:15:50,040 Speaker 1: But I'm a strong hard no on the white breads. 352 00:15:50,440 --> 00:15:53,200 Speaker 1: But I would see that not everyone may take that position. 353 00:15:53,480 --> 00:15:55,760 Speaker 1: But I don't think they're a better option at all. 354 00:15:55,960 --> 00:15:59,360 Speaker 1: And I think that it is about sharing the message 355 00:15:59,400 --> 00:16:01,880 Speaker 1: that grains, whole grains and brown stuff is just better 356 00:16:01,920 --> 00:16:05,360 Speaker 1: for us. So yeah, I don't recommend or suggest to them. 357 00:16:05,360 --> 00:16:07,600 Speaker 1: I say, if people at least don't want grain, which 358 00:16:07,640 --> 00:16:09,520 Speaker 1: is the best bread, at least, go whole meal. I'm 359 00:16:09,520 --> 00:16:12,080 Speaker 1: not a fan of low gi high fiber white breads. 360 00:16:12,120 --> 00:16:15,440 Speaker 3: But my being too strictly, and I think it's all 361 00:16:15,440 --> 00:16:18,320 Speaker 3: about context, right, Because my little one, Mia, she has 362 00:16:18,320 --> 00:16:20,080 Speaker 3: a lot of allergy, so she's a bit fussy in 363 00:16:20,160 --> 00:16:21,440 Speaker 3: terms of a lot of her nut. And she had 364 00:16:21,480 --> 00:16:23,280 Speaker 3: testino allergy when she was a baby as well, So 365 00:16:23,280 --> 00:16:25,040 Speaker 3: there are a lot of things that we just couldn't 366 00:16:25,040 --> 00:16:26,880 Speaker 3: give her, or I was honestly a bit too fearful 367 00:16:26,880 --> 00:16:28,160 Speaker 3: to give her if we went out and that sort 368 00:16:28,200 --> 00:16:30,200 Speaker 3: of thing. But bread's always been one that she's able 369 00:16:30,200 --> 00:16:33,240 Speaker 3: to tolerate. So she eats the nine grain low gi. 370 00:16:33,400 --> 00:16:35,360 Speaker 3: You know that loaf from coals andes is full of 371 00:16:35,440 --> 00:16:37,720 Speaker 3: like just different types of seeds and whole grains. Like 372 00:16:37,760 --> 00:16:39,720 Speaker 3: it's epic. And one of my friends is like, oh 373 00:16:39,720 --> 00:16:42,320 Speaker 3: my goodness, mea it's that like me won't eat past us, 374 00:16:42,320 --> 00:16:43,880 Speaker 3: she won't eat rush, she won't eed, Like there's so 375 00:16:43,920 --> 00:16:46,680 Speaker 3: many like quote unquote normal foods. She won't eat chicken nuggets, 376 00:16:46,680 --> 00:16:48,520 Speaker 3: Like there's so many things that toddler's love that she's 377 00:16:48,560 --> 00:16:51,560 Speaker 3: just like no, butual eat this like amazing, like high 378 00:16:51,560 --> 00:16:53,760 Speaker 3: fiber white bread. But it's so funny because toddlers are 379 00:16:53,760 --> 00:16:56,120 Speaker 3: just toddler's like that. Sometimes they can just be so fussy. 380 00:16:56,160 --> 00:16:58,360 Speaker 3: But the thing is, she's always had that bread. There's 381 00:16:58,360 --> 00:17:00,360 Speaker 3: never any other type. As soon as we've found out 382 00:17:00,400 --> 00:17:02,560 Speaker 3: Sessame was okay from about nine months, that's the kind 383 00:17:02,560 --> 00:17:04,200 Speaker 3: of bread that I gave her, or I just gave 384 00:17:04,200 --> 00:17:06,359 Speaker 3: her homemee bread, like I never really gave her another option. 385 00:17:06,359 --> 00:17:07,960 Speaker 3: She didn't even know what white bread was until she 386 00:17:08,000 --> 00:17:10,320 Speaker 3: started daycare, and then Dayka would say to me, oh, 387 00:17:10,359 --> 00:17:12,880 Speaker 3: she doesn't eat the sandwiches because they're like white bread sandwiches, 388 00:17:12,920 --> 00:17:14,560 Speaker 3: and like, she's never had that before. She doesn't know 389 00:17:14,560 --> 00:17:17,159 Speaker 3: what it is. She's always had a really high fiber, 390 00:17:17,400 --> 00:17:19,879 Speaker 3: a multi grain or wholemeale bread or this like packed 391 00:17:19,880 --> 00:17:22,480 Speaker 3: load GI type grain type bread. So I feel like, 392 00:17:22,520 --> 00:17:24,520 Speaker 3: if you've got little kids, the best thing to do 393 00:17:24,640 --> 00:17:27,720 Speaker 3: is just never really even introduce white bread to begin with, 394 00:17:27,800 --> 00:17:29,960 Speaker 3: because it's so much easier. But obviously if you've got 395 00:17:29,960 --> 00:17:31,520 Speaker 3: older kids and they've been having it a while, it 396 00:17:31,600 --> 00:17:34,240 Speaker 3: is quite difficult. But I feel like it is about context. 397 00:17:34,240 --> 00:17:36,520 Speaker 3: If you're an adult, as long as you don't have 398 00:17:36,600 --> 00:17:39,800 Speaker 3: like textual issues or feeding issues like I just sometimes 399 00:17:39,800 --> 00:17:41,800 Speaker 3: I say to my clients, I'm like Susie, put your 400 00:17:41,800 --> 00:17:43,960 Speaker 3: big girl pennies on. You're okay, Like, sometimes we have 401 00:17:44,000 --> 00:17:45,920 Speaker 3: to eat things that we don't love, Like it's important 402 00:17:45,960 --> 00:17:48,080 Speaker 3: that you have this type of grainy, multi grain break 403 00:17:48,080 --> 00:17:50,080 Speaker 3: because it's so much better for your health. If they 404 00:17:50,160 --> 00:17:52,640 Speaker 3: just want like a one off white bread, toasty cool, 405 00:17:52,720 --> 00:17:54,560 Speaker 3: no problems, we can, we can make it work. But 406 00:17:54,640 --> 00:17:57,600 Speaker 3: if they're regularly having sandwiches for lunch, I would be 407 00:17:57,680 --> 00:17:59,240 Speaker 3: quite firm on the fact that I want them to 408 00:17:59,280 --> 00:18:02,159 Speaker 3: have some sort of multigrain or you know, grain packed 409 00:18:02,200 --> 00:18:04,480 Speaker 3: bread because you're getting the benefits from the whole grains, 410 00:18:04,480 --> 00:18:07,040 Speaker 3: which we know from a gut health perspective, from a 411 00:18:07,080 --> 00:18:10,600 Speaker 3: digestion and you know, a blood sugar regulation perspective. There's 412 00:18:10,680 --> 00:18:14,119 Speaker 3: so many, so many wonderful benefits. But again it's that context. 413 00:18:14,200 --> 00:18:17,440 Speaker 3: If your whole diart is wonderfully healthy and whole foods, 414 00:18:17,480 --> 00:18:20,080 Speaker 3: and you're eating tons of different types of legumes and 415 00:18:20,160 --> 00:18:22,760 Speaker 3: veggies and salads and lean proteins and all that sort 416 00:18:22,800 --> 00:18:24,960 Speaker 3: of thing, and the one thing that you truly love 417 00:18:25,040 --> 00:18:27,520 Speaker 3: is white bread, whether it's high fiber or just standard 418 00:18:27,520 --> 00:18:30,240 Speaker 3: white bread, I would be okay. I a client had that, Susie. 419 00:18:30,320 --> 00:18:33,280 Speaker 3: But if the general diet is pretty poor, and then 420 00:18:33,320 --> 00:18:35,320 Speaker 3: there are also like a hard known whole grain bread. 421 00:18:35,359 --> 00:18:36,800 Speaker 3: They're like, I have to eat white bread, and I 422 00:18:36,840 --> 00:18:38,199 Speaker 3: have to have this, and I have to have that, 423 00:18:38,280 --> 00:18:40,199 Speaker 3: and I want to eat all of these things. Like 424 00:18:40,240 --> 00:18:41,760 Speaker 3: there's got to be a bit of a give and 425 00:18:41,760 --> 00:18:44,960 Speaker 3: a take somewhere. So I'm pretty firm like you, like, 426 00:18:45,000 --> 00:18:47,400 Speaker 3: I'm pretty much like ninety nine percent of my time, 427 00:18:47,480 --> 00:18:50,160 Speaker 3: I will be recommending a good type of quality, whole 428 00:18:50,200 --> 00:18:52,720 Speaker 3: grain type bread with some good quality seeds in there. 429 00:18:53,160 --> 00:18:55,560 Speaker 3: But again it depends on the context. If a client 430 00:18:55,600 --> 00:18:57,919 Speaker 3: is really firm that they really love white bread and 431 00:18:57,960 --> 00:18:59,840 Speaker 3: the rest of the diet's pretty good, I'll kind of 432 00:18:59,880 --> 00:19:01,600 Speaker 3: like let it slide, and I think there's you know, 433 00:19:01,640 --> 00:19:04,000 Speaker 3: there's far worse things we could be eating than white bread. 434 00:19:04,200 --> 00:19:06,760 Speaker 3: But I do think about, particularly for children, it's important 435 00:19:06,760 --> 00:19:09,560 Speaker 3: that you introduce whole grain and multi grain bread early 436 00:19:10,000 --> 00:19:12,040 Speaker 3: because then they kind of just don't know any different. 437 00:19:12,040 --> 00:19:13,439 Speaker 3: They get used to it from a young age. It's 438 00:19:13,480 --> 00:19:15,560 Speaker 3: really difficult if they're used to white bread to then 439 00:19:15,640 --> 00:19:17,959 Speaker 3: bring in this really nice, dense whole grain bread when 440 00:19:18,000 --> 00:19:20,160 Speaker 3: they say two years old. It makes sense that they're 441 00:19:20,200 --> 00:19:21,159 Speaker 3: not going to want a bar of it. 442 00:19:21,440 --> 00:19:23,520 Speaker 1: Yeah, because I think the thing is that the natural 443 00:19:23,560 --> 00:19:27,439 Speaker 1: benefit of whole grains in bread, if you ground them 444 00:19:27,480 --> 00:19:29,520 Speaker 1: down and make a whole meal, the nutrition's all still 445 00:19:29,520 --> 00:19:31,440 Speaker 1: in there, Whereas what happens in the case of low 446 00:19:31,480 --> 00:19:34,520 Speaker 1: GI white they've stripped the flour and then put it 447 00:19:34,560 --> 00:19:37,760 Speaker 1: back in or engineered the wheat to be a slightly 448 00:19:37,760 --> 00:19:42,200 Speaker 1: different profile chemically, so it digested a solow rate, but 449 00:19:42,240 --> 00:19:44,800 Speaker 1: you've lost all that natural nutrition that comes from the 450 00:19:44,840 --> 00:19:45,359 Speaker 1: whole grain. 451 00:19:45,440 --> 00:19:47,800 Speaker 2: It's just not there. And I think the other thing we. 452 00:19:47,720 --> 00:19:50,720 Speaker 1: Should say is we all love white bread because it's 453 00:19:50,760 --> 00:19:53,560 Speaker 1: like sweet. So when someone says I love it, well, 454 00:19:53,600 --> 00:19:55,480 Speaker 1: we all love it. Like if we could eat whatever 455 00:19:55,520 --> 00:19:58,119 Speaker 1: we want, we'd all get beautiful, fresh white bread southered 456 00:19:58,160 --> 00:20:00,760 Speaker 1: with butter and vegimite. Like let's be clear that, like 457 00:20:00,800 --> 00:20:03,920 Speaker 1: everyone loves lollies, we all love chocolate. Probably deep down 458 00:20:03,920 --> 00:20:06,480 Speaker 1: we love a bit of fast food too. It's not 459 00:20:06,520 --> 00:20:08,760 Speaker 1: like you're different because you think that you only like that. 460 00:20:08,920 --> 00:20:11,880 Speaker 1: It's about understanding the nutrition and the profound effect bread 461 00:20:11,920 --> 00:20:14,520 Speaker 1: has because bread is one of those foods some of 462 00:20:14,560 --> 00:20:16,840 Speaker 1: us will eat every single day. So it's not a 463 00:20:16,840 --> 00:20:18,600 Speaker 1: matter of going to a cafe once a week and 464 00:20:18,640 --> 00:20:21,360 Speaker 1: having a gorgeous sour dough or white fresh loaf from 465 00:20:21,359 --> 00:20:24,680 Speaker 1: Pana Dekazi and you know, enjoying it as a special occasion. 466 00:20:24,840 --> 00:20:26,600 Speaker 1: The thing with bread is it's one of those staple 467 00:20:26,600 --> 00:20:28,840 Speaker 1: foods that can slip in every day, which has a 468 00:20:28,880 --> 00:20:31,440 Speaker 1: profound effect on your gluecose control. So if you're having 469 00:20:31,440 --> 00:20:34,040 Speaker 1: toast for breakfast and then bread for lunch, that is 470 00:20:34,160 --> 00:20:37,040 Speaker 1: having a big impact on your overall total carbohydrate intake 471 00:20:37,080 --> 00:20:41,040 Speaker 1: and your glacemic response to that, your underlying blastline glucose regulation, 472 00:20:41,440 --> 00:20:43,760 Speaker 1: which is very important for lifelong health. 473 00:20:44,160 --> 00:20:46,159 Speaker 2: So that's why we argue with kids. 474 00:20:46,880 --> 00:20:48,679 Speaker 1: We don't want to pretend it's a better option if 475 00:20:48,680 --> 00:20:51,600 Speaker 1: it's the only option for allergies whatever reason. Sure, but 476 00:20:51,760 --> 00:20:54,800 Speaker 1: be very clear as dieticians, the best bread is a 477 00:20:54,800 --> 00:20:57,119 Speaker 1: whole dense grain and then a whole meal after that. 478 00:20:57,800 --> 00:20:59,679 Speaker 1: It's sort of the if you have to do it 479 00:20:59,720 --> 00:21:01,639 Speaker 1: short but we're never going to say it's a good option. 480 00:21:02,119 --> 00:21:03,399 Speaker 1: And it's funny, you know, I was going to say 481 00:21:03,440 --> 00:21:05,400 Speaker 1: when you're talk about mea when you were talking about bread, 482 00:21:05,400 --> 00:21:06,680 Speaker 1: I thought you were going to say, she it's white bread. 483 00:21:06,680 --> 00:21:07,960 Speaker 1: And I was going to say, well, she down to 484 00:21:07,960 --> 00:21:11,160 Speaker 1: those Alina crackers that were heavy grain when I was Saura. 485 00:21:11,400 --> 00:21:13,480 Speaker 3: Yeah. Yeah, she won't touch white bread. It's so funny, 486 00:21:13,520 --> 00:21:14,600 Speaker 3: she like throws it off her tray. 487 00:21:14,840 --> 00:21:17,040 Speaker 1: Well, like I never would buy white bread admittedly, like 488 00:21:17,160 --> 00:21:19,080 Speaker 1: do just get whole meal for my boys, because one 489 00:21:19,119 --> 00:21:21,000 Speaker 1: has got a very sensitive tummy and I have enough 490 00:21:21,080 --> 00:21:22,720 Speaker 1: drama with his fruit addiction as. 491 00:21:22,560 --> 00:21:24,040 Speaker 2: It is without adding grains back in. 492 00:21:24,720 --> 00:21:28,080 Speaker 1: But I the other day only had bergen just by chance, 493 00:21:28,160 --> 00:21:30,560 Speaker 1: and when I got home, my husband texted me to say, 494 00:21:30,560 --> 00:21:33,080 Speaker 1: can you pick up some bread? And when I got home, 495 00:21:33,080 --> 00:21:35,480 Speaker 1: they'd eaten most of the loaf of bergen. So it 496 00:21:35,560 --> 00:21:37,480 Speaker 1: is like what's available at home. And I've never said 497 00:21:37,480 --> 00:21:39,680 Speaker 1: you have to eat grain bread ever, but they ate 498 00:21:39,720 --> 00:21:41,640 Speaker 1: it because it was here. And so I think that's 499 00:21:41,640 --> 00:21:44,320 Speaker 1: a strong message for parents that basically kids eat what 500 00:21:44,400 --> 00:21:47,240 Speaker 1: you make available. And sure, if you've got a ten 501 00:21:47,240 --> 00:21:49,159 Speaker 1: to twelve year old who's only ever had white bread, it 502 00:21:49,200 --> 00:21:51,200 Speaker 1: is trickier. But if you're listening and you're a parent 503 00:21:51,240 --> 00:21:53,720 Speaker 1: of a small child, at least swapped to a whole 504 00:21:53,760 --> 00:21:56,440 Speaker 1: meal variety, because that's going to dictate their bread choice 505 00:21:56,480 --> 00:21:58,360 Speaker 1: for a lot of their lives, and it's a big 506 00:21:58,400 --> 00:22:01,840 Speaker 1: It's important nutritionally, It's just as important to me as 507 00:22:01,880 --> 00:22:04,080 Speaker 1: not having soft drink, almost because I see white bread 508 00:22:04,080 --> 00:22:08,000 Speaker 1: as sugar like process, high glycemic index carbohydrate with not 509 00:22:08,040 --> 00:22:10,560 Speaker 1: a lot of positive nutritional value. So yeah, I think 510 00:22:10,560 --> 00:22:12,560 Speaker 1: it is important and something to think about is you're 511 00:22:12,840 --> 00:22:14,960 Speaker 1: getting ready to pack school lunches for another year. 512 00:22:15,520 --> 00:22:17,480 Speaker 3: Yeah, I think it's important to understand the type of 513 00:22:17,480 --> 00:22:20,040 Speaker 3: fiber because I think we see high fiber white bread 514 00:22:20,040 --> 00:22:22,119 Speaker 3: and we think, great, that's a better option. And is 515 00:22:22,160 --> 00:22:24,560 Speaker 3: it a better option than a standard white bread a 516 00:22:24,600 --> 00:22:26,840 Speaker 3: little bit, But the type of fiber in that is 517 00:22:26,880 --> 00:22:30,320 Speaker 3: significantly different than the type of fiber in a beautiful 518 00:22:30,400 --> 00:22:34,439 Speaker 3: like nine grain, dense, grainy type bread. You know, you 519 00:22:34,440 --> 00:22:36,080 Speaker 3: know what I mean. If you go to the Supermarkey, look, 520 00:22:36,160 --> 00:22:38,440 Speaker 3: that fiber is very different. Like Zusi said, they strip 521 00:22:38,480 --> 00:22:40,239 Speaker 3: it out of a loaf, then they add in this 522 00:22:40,400 --> 00:22:43,960 Speaker 3: like it's almost like an artificially created higher fiber dopes. 523 00:22:44,000 --> 00:22:45,760 Speaker 3: And there's a lot of high fiber white wraps on 524 00:22:45,760 --> 00:22:48,160 Speaker 3: the market. And Zusie and I've had this discussion before. Again, 525 00:22:48,480 --> 00:22:51,440 Speaker 3: we want to see visible whole grains in your bread 526 00:22:51,440 --> 00:22:53,879 Speaker 3: and in your wraps. From a health perspective, it is 527 00:22:53,920 --> 00:22:56,320 Speaker 3: the best thing that you can do, particularly in terms 528 00:22:56,359 --> 00:22:58,439 Speaker 3: of reducing your risk of you know, things like chronic 529 00:22:58,480 --> 00:23:02,320 Speaker 3: diseases and cancers. Long term, the research is on whole grains. 530 00:23:02,440 --> 00:23:05,200 Speaker 3: Just because something says that has a high fiber amount 531 00:23:05,480 --> 00:23:07,200 Speaker 3: does not mean that it's got whole grains in that. 532 00:23:07,240 --> 00:23:08,960 Speaker 3: So we want to be very clear that a high 533 00:23:08,960 --> 00:23:11,919 Speaker 3: fiber white bread is not the same as the different 534 00:23:11,960 --> 00:23:15,440 Speaker 3: types of fiber in grain, you know, whole grain based products. 535 00:23:15,440 --> 00:23:17,840 Speaker 3: So I think that's probably the TAKEO message at home. 536 00:23:17,880 --> 00:23:20,119 Speaker 3: Can you eat it, absolutely, but you need to be 537 00:23:20,200 --> 00:23:22,560 Speaker 3: very clear that you're not getting the same benefits as 538 00:23:22,560 --> 00:23:25,320 Speaker 3: you would from a really dense whole grain type of flow. 539 00:23:25,440 --> 00:23:28,240 Speaker 3: It's a different type of fiber completely, and it also 540 00:23:28,280 --> 00:23:30,640 Speaker 3: acts differently in our gutten in our bower as well. 541 00:23:30,840 --> 00:23:31,600 Speaker 2: Yeah, good point. 542 00:23:32,200 --> 00:23:35,040 Speaker 3: All right, next section for the Potty CZ we're talking 543 00:23:35,080 --> 00:23:38,439 Speaker 3: about client learning. So we really want to kind of 544 00:23:38,480 --> 00:23:41,320 Speaker 3: recap on what our clients were really successful with long 545 00:23:41,400 --> 00:23:43,639 Speaker 3: term and what were the biggest predictors of success for 546 00:23:43,720 --> 00:23:46,359 Speaker 3: our clients last year which led to you know, really 547 00:23:46,359 --> 00:23:48,600 Speaker 3: successful fight loss and what they're going to continue to 548 00:23:48,640 --> 00:23:51,000 Speaker 3: do this year. So I would say, Susie, if I 549 00:23:51,040 --> 00:23:53,520 Speaker 3: had to pick two things that my clients did on 550 00:23:53,560 --> 00:23:56,119 Speaker 3: a regular basis throughout you know, all of them, like 551 00:23:56,160 --> 00:23:59,000 Speaker 3: on average, all of them that succeeded with weight loss, 552 00:23:59,000 --> 00:24:01,800 Speaker 3: they all succeeded. But the biggest, I guess thing that 553 00:24:02,000 --> 00:24:04,640 Speaker 3: was apparent between all of them was that they planned 554 00:24:04,760 --> 00:24:07,919 Speaker 3: their meals ahead of time and they didn't skip meals. 555 00:24:08,400 --> 00:24:10,600 Speaker 3: Because what I find is, Susie, when you're planning things 556 00:24:10,600 --> 00:24:12,320 Speaker 3: in you can take a better look at your week. 557 00:24:12,600 --> 00:24:14,520 Speaker 3: We know they go like my client this morning said 558 00:24:14,520 --> 00:24:16,159 Speaker 3: to me, Oh, it's my daughter's birthday and Friday. Then 559 00:24:16,160 --> 00:24:17,800 Speaker 3: we've got a lunch or something on Sunday. And I 560 00:24:17,840 --> 00:24:19,960 Speaker 3: said to her, and I think she messaged me about 561 00:24:19,960 --> 00:24:21,760 Speaker 3: something this week, like can I have this? And I 562 00:24:21,840 --> 00:24:23,960 Speaker 3: was like, well, you can, but is it going to 563 00:24:24,000 --> 00:24:26,280 Speaker 3: work in your week? If your big goal is fellows 564 00:24:26,280 --> 00:24:28,320 Speaker 3: and you've got this on Friday, you've got this on Sunday. 565 00:24:28,320 --> 00:24:30,200 Speaker 3: And I knew she had something else on I think 566 00:24:30,200 --> 00:24:32,880 Speaker 3: Monday night or something, and it's like, can that work 567 00:24:32,920 --> 00:24:35,080 Speaker 3: in your week? It may or it may not. But 568 00:24:35,119 --> 00:24:37,240 Speaker 3: if you don't plan out your week, if you don't know, 569 00:24:37,680 --> 00:24:39,760 Speaker 3: you're just going to say yes to everything. You say, 570 00:24:39,800 --> 00:24:41,679 Speaker 3: yes to the doughnut for morning tea, Yes to the 571 00:24:41,920 --> 00:24:44,120 Speaker 3: couple of glasses of wine on a Tuesday night, Yes 572 00:24:44,119 --> 00:24:46,280 Speaker 3: to the uberuch your hobby brings home on a Wednesday, 573 00:24:46,359 --> 00:24:48,320 Speaker 3: or whatever it might be. Then you get to Friday, 574 00:24:48,359 --> 00:24:49,680 Speaker 3: and then your friend goes, hey, do you want to 575 00:24:49,720 --> 00:24:52,320 Speaker 3: catch up after work drinks. Then there's a Saturday brunch 576 00:24:52,359 --> 00:24:54,040 Speaker 3: with a friend, then there's a Sunday thing, and you 577 00:24:54,040 --> 00:24:55,399 Speaker 3: get to the end of the week. You jump on 578 00:24:55,440 --> 00:24:57,160 Speaker 3: the scars. You think, crap, I didn't lose any weight. 579 00:24:57,480 --> 00:25:00,920 Speaker 3: So planning ahead with your meals is so credibly important. 580 00:25:01,200 --> 00:25:03,119 Speaker 3: And the next one, Susie, I can't tell you the 581 00:25:03,160 --> 00:25:06,160 Speaker 3: amount of clients that have had that. Sometimes eat breakfasts, 582 00:25:06,160 --> 00:25:08,880 Speaker 3: sometimes don't generally skip lunch because they're busy, they don't 583 00:25:08,880 --> 00:25:11,080 Speaker 3: really get a lunch break at work. And then they 584 00:25:11,119 --> 00:25:13,080 Speaker 3: come and they have a massive dinner, or they're snacking 585 00:25:13,119 --> 00:25:15,280 Speaker 3: all afternoon and then they have a large dinner. Then 586 00:25:15,280 --> 00:25:17,359 Speaker 3: they have more snacks after dinner. So the thing that 587 00:25:17,400 --> 00:25:19,760 Speaker 3: I've regularly do and I know you do too, Susie, 588 00:25:20,000 --> 00:25:22,280 Speaker 3: is get rid of the snacks most of the day 589 00:25:22,440 --> 00:25:25,600 Speaker 3: and put in proper balanced meals, and then after having 590 00:25:25,640 --> 00:25:28,399 Speaker 3: properly balanced meals, if you want a snack, sure thing, 591 00:25:28,480 --> 00:25:31,680 Speaker 3: go ahead. But I don't want clients skipping lunch, for example, 592 00:25:31,880 --> 00:25:34,520 Speaker 3: and having snacks in the afternoon because they're hungry. Because 593 00:25:34,560 --> 00:25:36,800 Speaker 3: they skip lunch, you're never going to get the same 594 00:25:37,000 --> 00:25:41,760 Speaker 3: quality nutrition, nutrients, vitamins, minerals, polyphemales, all that sort of 595 00:25:41,800 --> 00:25:44,800 Speaker 3: goodness from snacks that you're going to get from a 596 00:25:44,840 --> 00:25:47,240 Speaker 3: well balanced meal. So I'm a huge fan of actually 597 00:25:47,240 --> 00:25:49,600 Speaker 3: building in a proper breakfast, a proper lunch, and a 598 00:25:49,600 --> 00:25:52,600 Speaker 3: proper dinner on the majority of days for the majority 599 00:25:52,640 --> 00:25:55,160 Speaker 3: of my clients, because I know it works really well. 600 00:25:55,320 --> 00:25:57,960 Speaker 3: When we start skipping meals, even playing with things like 601 00:25:58,000 --> 00:26:00,320 Speaker 3: into it and fasting to cut our calories down, what 602 00:26:00,480 --> 00:26:03,000 Speaker 3: tends to happen is then we end up over eating 603 00:26:03,080 --> 00:26:06,000 Speaker 3: later on and eating the wrong types of food later on, 604 00:26:06,080 --> 00:26:08,399 Speaker 3: like having half a packet of succotars with homas in 605 00:26:08,400 --> 00:26:11,400 Speaker 3: the afternoon because we skip lunch and it's nowhere near 606 00:26:11,480 --> 00:26:14,119 Speaker 3: the quality that a nice balanced lunch would be. So 607 00:26:14,160 --> 00:26:16,840 Speaker 3: they are my two kind of biggest predictors of weight 608 00:26:16,880 --> 00:26:20,120 Speaker 3: loss success for twenty twenty four based on the majority 609 00:26:20,160 --> 00:26:22,600 Speaker 3: of things my clients are in twenty twenty three, plus 610 00:26:22,640 --> 00:26:25,520 Speaker 3: myself as well, Susie being on my own postpartum batless 611 00:26:25,600 --> 00:26:28,040 Speaker 3: journey down eight and a half kilos now very proud 612 00:26:28,040 --> 00:26:28,600 Speaker 3: to say. 613 00:26:28,520 --> 00:26:30,520 Speaker 2: Yeah, you're looking good. You've been smashing it out at 614 00:26:30,560 --> 00:26:31,040 Speaker 2: the gym. 615 00:26:31,200 --> 00:26:31,520 Speaker 3: Thanks. 616 00:26:33,119 --> 00:26:36,800 Speaker 2: I think my one is that just the accountability. 617 00:26:36,840 --> 00:26:39,840 Speaker 1: I've had a couple of clients return after a break 618 00:26:40,119 --> 00:26:43,040 Speaker 1: and they say, you know, they're a little bit embarrassed 619 00:26:43,119 --> 00:26:46,520 Speaker 1: or even shamed that they've had to come back. And 620 00:26:46,600 --> 00:26:49,960 Speaker 1: I say to them, there's no need to feel like that, 621 00:26:50,080 --> 00:26:54,359 Speaker 1: because often when you engage with a dietician and commit 622 00:26:54,440 --> 00:26:56,600 Speaker 1: to that process, because let's be honest, it's a commitment. 623 00:26:56,640 --> 00:27:00,240 Speaker 1: You know, it's not inexpensive, you know it's time. You know, 624 00:27:00,280 --> 00:27:02,679 Speaker 1: budgets are tied like it's a commitment. It's like if 625 00:27:02,680 --> 00:27:05,199 Speaker 1: you commit to a personal trainer or therapy, like it 626 00:27:05,240 --> 00:27:08,960 Speaker 1: really is a reasonably big decision. And I said to them, 627 00:27:09,080 --> 00:27:11,400 Speaker 1: what I observe with a number of my women who 628 00:27:11,440 --> 00:27:14,840 Speaker 1: are fairly you know, either busy mums or high functioning 629 00:27:14,840 --> 00:27:17,840 Speaker 1: women with big jobs, is that it's not that you 630 00:27:17,920 --> 00:27:20,639 Speaker 1: technically don't know what to do. It's just that your world, 631 00:27:20,680 --> 00:27:23,560 Speaker 1: and your energy is so full and busy, like you know, 632 00:27:23,760 --> 00:27:26,440 Speaker 1: all your energy is going to your work, your family, 633 00:27:26,480 --> 00:27:28,840 Speaker 1: that you don't have much left. So you're almost just 634 00:27:29,280 --> 00:27:35,080 Speaker 1: contracting out that time and direction and support in that journey. 635 00:27:35,240 --> 00:27:37,280 Speaker 1: So you don't need to feel bad about that. It's 636 00:27:37,359 --> 00:27:40,480 Speaker 1: more that you've chosen to commit to that because you 637 00:27:40,560 --> 00:27:42,480 Speaker 1: need that extra support. And I see that all the 638 00:27:42,520 --> 00:27:45,479 Speaker 1: time with women, because I think they're often caregivers, you know, 639 00:27:45,600 --> 00:27:49,120 Speaker 1: maybe working in industries where their healthcare providers, teachers, nurses. 640 00:27:49,160 --> 00:27:51,720 Speaker 1: All their energy goes out all the time, so when 641 00:27:51,760 --> 00:27:53,760 Speaker 1: it comes to self care, they've got nothing left. It's 642 00:27:53,760 --> 00:27:56,320 Speaker 1: not that they don't want to eat well or do 643 00:27:56,480 --> 00:27:58,760 Speaker 1: food planning or whatever it is, but they've just got 644 00:27:58,840 --> 00:28:01,199 Speaker 1: limited energy and they just needs some help and guidance 645 00:28:01,240 --> 00:28:03,760 Speaker 1: and support to direct them. So that's why when they're 646 00:28:03,760 --> 00:28:06,200 Speaker 1: messaging every day and having our sessions regularly, that I 647 00:28:06,240 --> 00:28:08,119 Speaker 1: can give them tips and tricks that fit in with 648 00:28:08,160 --> 00:28:11,000 Speaker 1: their life so that they can manage it. Because I 649 00:28:11,040 --> 00:28:13,840 Speaker 1: think we're so overwhelmed and so overscheduled, and we expect 650 00:28:13,880 --> 00:28:16,320 Speaker 1: so much of ourselves. So if we're failing at diet 651 00:28:16,400 --> 00:28:21,000 Speaker 1: or weight control, we think that we're terrible people, lazy fat, 652 00:28:21,040 --> 00:28:22,960 Speaker 1: and that's not the case. The case is often we 653 00:28:23,040 --> 00:28:25,520 Speaker 1: just don't have the energy to give to that area 654 00:28:25,560 --> 00:28:27,520 Speaker 1: of our life right now, and seeing a dietitian or 655 00:28:27,560 --> 00:28:30,399 Speaker 1: getting support from a dietitian is that sort of just 656 00:28:30,440 --> 00:28:33,879 Speaker 1: putting some energy back in to facilitate the process. So 657 00:28:33,960 --> 00:28:36,719 Speaker 1: for me, it's definitely the accountability and just having someone 658 00:28:36,760 --> 00:28:39,760 Speaker 1: to talk to, having someone to run ideas through. If 659 00:28:39,800 --> 00:28:41,880 Speaker 1: you've had a bad day or made a bad food decision, 660 00:28:41,960 --> 00:28:44,040 Speaker 1: you can reflect on it and not be just berating 661 00:28:44,040 --> 00:28:47,080 Speaker 1: yourself all the time. So it's that emotional support that 662 00:28:47,200 --> 00:28:50,840 Speaker 1: comes from regular contact and accountability. So that's sort of 663 00:28:50,840 --> 00:28:53,200 Speaker 1: the difference between I guess buying a diet book or 664 00:28:53,320 --> 00:28:56,280 Speaker 1: doing an online program is that when you actually invest 665 00:28:56,680 --> 00:28:59,160 Speaker 1: in that person, you've got your sort of person to 666 00:28:59,200 --> 00:29:01,560 Speaker 1: guide and coach as you go, because I guess it's coaching, really, 667 00:29:01,600 --> 00:29:04,040 Speaker 1: isn't it. It's coaching people through a change process and 668 00:29:04,040 --> 00:29:06,560 Speaker 1: hopefully you get to a point where they can sustain 669 00:29:06,640 --> 00:29:08,880 Speaker 1: that long term. But every now and again we need 670 00:29:08,880 --> 00:29:10,640 Speaker 1: a little tune up, don't we, And that's okay, that's 671 00:29:10,680 --> 00:29:13,760 Speaker 1: why sometimes we come back and revisit and rebuild when 672 00:29:13,840 --> 00:29:15,600 Speaker 1: things have perhaps not been on track as much as 673 00:29:15,640 --> 00:29:18,360 Speaker 1: we like. So yeah, that's probably my biggest take home 674 00:29:18,400 --> 00:29:21,280 Speaker 1: working with clients and very enjoyable for filling job, I 675 00:29:21,320 --> 00:29:22,920 Speaker 1: have to say. Enjoying my client. 676 00:29:22,680 --> 00:29:25,800 Speaker 3: Work, Yeah, me too. Absolutely. I love the fresh I 677 00:29:25,800 --> 00:29:29,560 Speaker 3: guess like fresh start of every year. You know, everybody's remotivated, 678 00:29:29,560 --> 00:29:31,880 Speaker 3: everyone's got lots of energy, everyone's feeling good after a 679 00:29:31,920 --> 00:29:33,560 Speaker 3: little break. So it's a nice time of year to 680 00:29:34,080 --> 00:29:34,840 Speaker 3: be a titician. 681 00:29:34,880 --> 00:29:37,640 Speaker 2: I feel. Yeah, No, it certainly is. We like being 682 00:29:37,680 --> 00:29:38,600 Speaker 2: dietitians very much. 683 00:29:38,880 --> 00:29:41,520 Speaker 1: All right, Well, just to finish today's episode, I had 684 00:29:41,520 --> 00:29:44,040 Speaker 1: a question come through on Instagram, and we do read 685 00:29:44,080 --> 00:29:46,040 Speaker 1: all those messages and questions and we do try and 686 00:29:46,040 --> 00:29:47,720 Speaker 1: get back to as many people as we can, so 687 00:29:47,760 --> 00:29:50,600 Speaker 1: thank you. Certainly do our best, but we do get 688 00:29:50,680 --> 00:29:52,680 Speaker 1: quite a big volume, but keep setting them through because 689 00:29:52,680 --> 00:29:54,800 Speaker 1: when we are looking for content, we often do a scan. 690 00:29:55,280 --> 00:29:57,040 Speaker 1: And this was a really good question because it links 691 00:29:57,040 --> 00:29:58,920 Speaker 1: to a number of people taking oz and Peak, which 692 00:29:58,920 --> 00:30:01,680 Speaker 1: of course is one of the Semigale tide medications that 693 00:30:01,720 --> 00:30:04,240 Speaker 1: sort of is the buzzword in the weight loss industry. 694 00:30:04,280 --> 00:30:06,880 Speaker 1: Although it is not a weight loss medication. It facilitates 695 00:30:06,880 --> 00:30:10,440 Speaker 1: weight loss by improving glucose control and satiety levels. I 696 00:30:10,640 --> 00:30:12,360 Speaker 1: tend to only encourage it in those who are at 697 00:30:12,400 --> 00:30:15,200 Speaker 1: high risk of diabetes and are finding it very difficult 698 00:30:15,240 --> 00:30:17,680 Speaker 1: to be diet compliant. But yes, it is out there, 699 00:30:17,720 --> 00:30:20,000 Speaker 1: and certainly people get great results if it's used the 700 00:30:20,080 --> 00:30:23,640 Speaker 1: right way. But the question was in relation to calorie intake, 701 00:30:23,680 --> 00:30:26,640 Speaker 1: and it was if that we need a certain number 702 00:30:26,640 --> 00:30:30,760 Speaker 1: of calories to prevent reductions in metabolic rate, what do 703 00:30:30,800 --> 00:30:32,800 Speaker 1: you do when you're on osen peak and not hungry. 704 00:30:33,400 --> 00:30:37,240 Speaker 1: And I thought this is a great question, because yes, 705 00:30:37,360 --> 00:30:40,080 Speaker 1: it is true that the body requires a certain number 706 00:30:40,080 --> 00:30:42,480 Speaker 1: of calories, so say at least one thousand, if not 707 00:30:42,480 --> 00:30:44,520 Speaker 1: twelve hundred or a little bit more for active women 708 00:30:45,000 --> 00:30:49,440 Speaker 1: to prevent muscle mass loss and optimize or maintain metabolic rates. 709 00:30:49,440 --> 00:30:53,520 Speaker 1: So diets that promote extreme restriction eight hundred calorie diets, 710 00:30:53,560 --> 00:30:56,640 Speaker 1: five hundred calorie diets, we're not fans generally, because we 711 00:30:56,680 --> 00:30:58,800 Speaker 1: know even though you might get an initial weight loss, 712 00:30:59,000 --> 00:31:01,080 Speaker 1: you'll see significant reds actions in muscle mass and that 713 00:31:01,120 --> 00:31:05,080 Speaker 1: will impact metabolism. That is completely different when you're taking 714 00:31:05,080 --> 00:31:08,200 Speaker 1: ozin peak, because when you're taking ozen peak you are 715 00:31:08,200 --> 00:31:11,280 Speaker 1: in a very specific cycle, and what we are trying 716 00:31:11,320 --> 00:31:15,160 Speaker 1: to do with that drug is facilitate the benefits of 717 00:31:15,200 --> 00:31:20,640 Speaker 1: a significant reduction in appetite and basically down regulate and 718 00:31:20,680 --> 00:31:23,440 Speaker 1: metabolism that's been eating way too much for way too long. 719 00:31:23,560 --> 00:31:25,840 Speaker 1: Keeping in mind that I would encourage ozen Peak only 720 00:31:25,880 --> 00:31:28,960 Speaker 1: for those over one hundred kilos who had great difficulty 721 00:31:29,000 --> 00:31:31,120 Speaker 1: losing weight. So these are people who have got twenty 722 00:31:31,240 --> 00:31:33,640 Speaker 1: thirty forty kilos to lose. I'm not talking about people 723 00:31:33,640 --> 00:31:36,240 Speaker 1: who just need to lose five or ten. So in 724 00:31:36,280 --> 00:31:39,320 Speaker 1: that case, it's safe to sal leand that those individuals 725 00:31:39,400 --> 00:31:42,040 Speaker 1: have been over eating too many calories for a long 726 00:31:42,080 --> 00:31:45,600 Speaker 1: period of time. So brief periods, and I'm talking a 727 00:31:45,640 --> 00:31:48,479 Speaker 1: few weeks, maybe a couple of months of much lower intake, 728 00:31:48,520 --> 00:31:50,480 Speaker 1: where your intake may be as low as eight hundred 729 00:31:50,480 --> 00:31:55,640 Speaker 1: at some points. In response to that medication is okay, 730 00:31:55,800 --> 00:31:59,120 Speaker 1: But it just stresses the fact that if you're taking 731 00:31:59,120 --> 00:32:01,880 Speaker 1: ozen Peak, you should be seeing a dietitian because I 732 00:32:01,920 --> 00:32:04,000 Speaker 1: cannot tell you. I'm on the ozen Peak chat on 733 00:32:04,040 --> 00:32:08,440 Speaker 1: Facebook and people just use it completely incorrectly. They're still 734 00:32:08,440 --> 00:32:12,400 Speaker 1: eating poor quality food. They're not reprogramming metabolic rate so 735 00:32:12,440 --> 00:32:13,720 Speaker 1: that when they come off it, it will all go 736 00:32:13,800 --> 00:32:16,080 Speaker 1: back on. And that's what the research shows. The research 737 00:32:16,120 --> 00:32:18,200 Speaker 1: on ozen Pek that's available, keeping in mind that's a 738 00:32:18,280 --> 00:32:21,520 Speaker 1: very new drug, shows that generally speaking, a significant proportion 739 00:32:21,600 --> 00:32:23,320 Speaker 1: of people put their weight back on when they'd go 740 00:32:23,360 --> 00:32:25,720 Speaker 1: off it, and it's simple because they haven't programmed and 741 00:32:25,840 --> 00:32:28,640 Speaker 1: re taught themselves how to eat properly with it. Ozen 742 00:32:28,720 --> 00:32:30,840 Speaker 1: Peak is a tool that should only be used in 743 00:32:30,880 --> 00:32:35,160 Speaker 1: conjunction with intense diet and exercise advice. And I believe 744 00:32:35,240 --> 00:32:38,720 Speaker 1: that so strongly, or it'll just regain because they'll go 745 00:32:38,800 --> 00:32:41,800 Speaker 1: back to old eating habits, increase regulation again, and it 746 00:32:41,840 --> 00:32:44,120 Speaker 1: all goes back on, and then you've done more metabolic damage. 747 00:32:44,200 --> 00:32:46,920 Speaker 1: So in answer to the question, yes, it's okay when 748 00:32:46,920 --> 00:32:48,840 Speaker 1: you're on ozen Peak to have periods of very low 749 00:32:48,880 --> 00:32:51,320 Speaker 1: calorie eating if you don't need extra calories, if you're 750 00:32:51,320 --> 00:32:54,200 Speaker 1: not hungry. That's why the medication's working. It won't be 751 00:32:54,240 --> 00:32:57,320 Speaker 1: like that forever. But your best advice is to be 752 00:32:57,400 --> 00:33:00,280 Speaker 1: seeing and using a dietitian if you're taking ozer pick 753 00:33:00,280 --> 00:33:02,200 Speaker 1: for the best results, and to not do damage to 754 00:33:02,240 --> 00:33:02,880 Speaker 1: metabolic rate. 755 00:33:02,960 --> 00:33:04,040 Speaker 2: Long term one. 756 00:33:04,000 --> 00:33:06,360 Speaker 3: Ven percent, because if you're eating super low calories, therefore 757 00:33:06,400 --> 00:33:08,120 Speaker 3: your protein drops really low as well. If you're not 758 00:33:08,120 --> 00:33:10,280 Speaker 3: getting in enough protein what you're losing you might lose 759 00:33:10,320 --> 00:33:12,880 Speaker 3: twenty thirty kilos a lot of that's also a muscle 760 00:33:12,920 --> 00:33:14,680 Speaker 3: mass as well, which is not ideal. So you come 761 00:33:14,680 --> 00:33:17,240 Speaker 3: off os and peak you've lost twenty kilos. Your metabolism 762 00:33:17,320 --> 00:33:19,920 Speaker 3: is screwed because you're eating low calories, not enough protein. 763 00:33:19,960 --> 00:33:22,680 Speaker 3: You probably haven't been doing any sort of formal strength 764 00:33:22,760 --> 00:33:25,000 Speaker 3: or resistance based training, and the weight slow. They are 765 00:33:25,000 --> 00:33:27,200 Speaker 3: going to come back on again. And then not only 766 00:33:27,240 --> 00:33:30,240 Speaker 3: do you revert and regain the weight metabolically, you're far 767 00:33:30,400 --> 00:33:32,400 Speaker 3: worse off than where you've begun as well. So I'm 768 00:33:32,440 --> 00:33:34,600 Speaker 3: a hard firm believer. But just like you, Susie, we 769 00:33:34,600 --> 00:33:37,280 Speaker 3: should be doing it in line with a dietian as well. 770 00:33:37,320 --> 00:33:39,800 Speaker 3: If not, it just becomes another fad diet. And let's 771 00:33:39,800 --> 00:33:42,360 Speaker 3: be honest, it's just a very expensive fad diet. Everyone's 772 00:33:42,360 --> 00:33:44,960 Speaker 3: doing it themselves. They think, oh, it's really easy. It's 773 00:33:44,960 --> 00:33:46,880 Speaker 3: a drug and it shouldn't be used as a weight 774 00:33:46,920 --> 00:33:49,560 Speaker 3: loss drug, but the reality is it is being used 775 00:33:49,600 --> 00:33:51,440 Speaker 3: that way. So if you are going to use it 776 00:33:51,480 --> 00:33:53,440 Speaker 3: that way, at least work one on one with a 777 00:33:53,480 --> 00:33:56,040 Speaker 3: professional who actually knows what they're doing, knows what they're 778 00:33:56,040 --> 00:33:59,040 Speaker 3: talking about, and can then reverse you out of that 779 00:33:59,200 --> 00:34:01,640 Speaker 3: super low calori period to build you back up to 780 00:34:01,720 --> 00:34:04,120 Speaker 3: a good amount of calories where you then don't need 781 00:34:04,200 --> 00:34:05,480 Speaker 3: Ozienpeak long term. 782 00:34:05,560 --> 00:34:08,040 Speaker 1: I couldn't agree more so. Certainly, even if you're going 783 00:34:08,120 --> 00:34:10,279 Speaker 1: just to the medical center and using a dietitian there 784 00:34:10,320 --> 00:34:13,320 Speaker 1: who is doing medicare billing, ask your doctor for that referral. 785 00:34:13,360 --> 00:34:14,840 Speaker 2: But I think it should actually be mandatory. If a 786 00:34:14,880 --> 00:34:16,400 Speaker 2: doctor is giving you a script for the ozen. 787 00:34:16,200 --> 00:34:18,239 Speaker 1: Peak, they need to be checking that you're also getting 788 00:34:18,280 --> 00:34:21,759 Speaker 1: specific individualized dietary advice. All right, Lea and what that 789 00:34:21,800 --> 00:34:24,600 Speaker 1: brings us to the end of episode two for twenty 790 00:34:24,680 --> 00:34:27,040 Speaker 1: twenty four. Please keep telling your friends about us so 791 00:34:27,080 --> 00:34:29,440 Speaker 1: we can continue to grow. We know how much you 792 00:34:29,440 --> 00:34:31,360 Speaker 1: guys love it, and we're so grateful for your support. 793 00:34:31,400 --> 00:34:33,440 Speaker 1: We've got some amazing events coming up this year, some 794 00:34:33,520 --> 00:34:36,160 Speaker 1: new products, and we've just launched our protein powder Nourish, 795 00:34:36,160 --> 00:34:38,720 Speaker 1: which you can find at designed Bydietitians dot com. 796 00:34:38,920 --> 00:34:40,160 Speaker 2: Keep your questions. 797 00:34:39,719 --> 00:34:42,319 Speaker 1: Coming and we look forward to seeing you similar time 798 00:34:42,360 --> 00:34:42,759 Speaker 1: next week. 799 00:34:43,040 --> 00:34:43,960 Speaker 3: Catch you guys next week.