1 00:00:00,600 --> 00:00:03,400 Speaker 1: Hi, I'm Leanne Wood and I'm Susie Burrow and welcome 2 00:00:03,400 --> 00:00:06,160 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:06,200 --> 00:00:09,480 Speaker 1: Austray's leading dietitians, bringing you everything that is new in 4 00:00:09,520 --> 00:00:12,840 Speaker 1: the world of nutrition, diets and good food from the 5 00:00:12,920 --> 00:00:17,480 Speaker 1: Nutrition Couch. Today, can you exercise off overeating this festive season? 6 00:00:17,560 --> 00:00:20,000 Speaker 1: We chat about how to achieve a balance between your 7 00:00:20,040 --> 00:00:23,560 Speaker 1: eating and you'll exercise this Christmas. Our client case study 8 00:00:23,600 --> 00:00:26,080 Speaker 1: is on hormones and when you should see a doctor 9 00:00:26,120 --> 00:00:29,640 Speaker 1: for your hormonal issues. We review a new veggie style 10 00:00:29,800 --> 00:00:32,640 Speaker 1: bite available at the supermarkets, and our listener question of 11 00:00:32,720 --> 00:00:35,920 Speaker 1: the week is asking are there some healthier swaps to 12 00:00:35,960 --> 00:00:39,360 Speaker 1: your favorite Christmas baking? So Susie, to get a started. 13 00:00:39,360 --> 00:00:42,840 Speaker 1: This week, let's talk about the concept of out exercising 14 00:00:42,880 --> 00:00:44,839 Speaker 1: a bad diet. So a lot of times that this 15 00:00:44,880 --> 00:00:46,839 Speaker 1: time of year, we see these memes floating around on 16 00:00:46,880 --> 00:00:49,240 Speaker 1: social media and it's like X amount of burpees for 17 00:00:49,280 --> 00:00:51,560 Speaker 1: your favorite rum ball or having your Christmas short bread, 18 00:00:51,560 --> 00:00:53,960 Speaker 1: You've got to go for a run that lasts this long. 19 00:00:54,360 --> 00:00:56,240 Speaker 1: I personally think that it sort of sets us up 20 00:00:56,240 --> 00:00:59,160 Speaker 1: into quite a negative I guess mindset is trying to 21 00:00:59,280 --> 00:01:01,760 Speaker 1: out exercise the treats that we're eating. So we're definitely 22 00:01:01,760 --> 00:01:03,840 Speaker 1: not saying that this is a good thing to do 23 00:01:03,960 --> 00:01:05,800 Speaker 1: or a good way of thinking. But I think it 24 00:01:05,880 --> 00:01:08,560 Speaker 1: is an important conversation to have because this time of year, 25 00:01:08,600 --> 00:01:11,720 Speaker 1: we are generally eating a lot more from an energy perspective, 26 00:01:11,880 --> 00:01:13,400 Speaker 1: because there are a lot of treats, there's a lot 27 00:01:13,440 --> 00:01:15,880 Speaker 1: more alcohol, there's a lot of parties and socializing in 28 00:01:15,920 --> 00:01:18,080 Speaker 1: that sort of thing. So what's your take in all 29 00:01:18,080 --> 00:01:20,160 Speaker 1: these sort of memes that are floating around on social 30 00:01:20,200 --> 00:01:23,160 Speaker 1: media about how to out exercise our favorite Christmas treats. 31 00:01:23,319 --> 00:01:25,560 Speaker 2: I think there's two scenarios that present. There's the group 32 00:01:25,600 --> 00:01:28,880 Speaker 2: of people who significantly reduce their training at this time 33 00:01:28,920 --> 00:01:30,640 Speaker 2: of year. So they might have been out late and 34 00:01:30,640 --> 00:01:33,360 Speaker 2: so they skip gym sessions and they'll use the excuse 35 00:01:33,440 --> 00:01:35,960 Speaker 2: of time to not move as much because they'll claim 36 00:01:35,959 --> 00:01:38,200 Speaker 2: to be very, very busy. But then there's people who 37 00:01:38,200 --> 00:01:39,520 Speaker 2: are thinking, right, well, I'm going to go out and 38 00:01:39,600 --> 00:01:41,000 Speaker 2: have a restaurant meal, so I'll go and do an 39 00:01:41,040 --> 00:01:41,959 Speaker 2: extra spin class. 40 00:01:42,000 --> 00:01:43,440 Speaker 3: And I think to a. 41 00:01:43,360 --> 00:01:47,480 Speaker 2: Certain extent, increasing our activity and exercise or committing to 42 00:01:47,480 --> 00:01:50,120 Speaker 2: it at this time is smartly and because ultimately we 43 00:01:50,200 --> 00:01:52,120 Speaker 2: are eating a lot more, let's be honest, to restaurant 44 00:01:52,200 --> 00:01:55,680 Speaker 2: meal or party style functions, we'll probably be eating double 45 00:01:55,760 --> 00:01:59,040 Speaker 2: the calories that we would normally be consuming. But I 46 00:01:59,040 --> 00:02:01,360 Speaker 2: think when we take a look at the numbers, you'll 47 00:02:01,400 --> 00:02:04,600 Speaker 2: see very quickly it's really difficult to what we would 48 00:02:04,600 --> 00:02:07,880 Speaker 2: describe is out exercise your diet because the numbers just 49 00:02:07,920 --> 00:02:09,960 Speaker 2: purely don't ut up. It's so much easier to over 50 00:02:10,040 --> 00:02:12,560 Speaker 2: eat than it is to burn calories. So, as an example, 51 00:02:12,960 --> 00:02:15,040 Speaker 2: if you go to a stand up type function where 52 00:02:15,040 --> 00:02:17,280 Speaker 2: you might have a couple of drinks and say three 53 00:02:17,360 --> 00:02:19,800 Speaker 2: or four cannopes that do the round. So I'm thinking 54 00:02:20,040 --> 00:02:23,840 Speaker 2: Aaron CHENI balls, I'm thinking many keiches, I'm thinking chicken wings. 55 00:02:23,880 --> 00:02:27,960 Speaker 2: I'm thinking skewers. They're coming in at least, at a 56 00:02:28,360 --> 00:02:31,640 Speaker 2: conservative estimate, one hundred calories each, probably more, and a 57 00:02:31,639 --> 00:02:34,240 Speaker 2: significant amount of fact because they're generally fried, particularly if 58 00:02:34,240 --> 00:02:37,160 Speaker 2: it's catered functions. So say you're in taking a five 59 00:02:37,240 --> 00:02:39,720 Speaker 2: six hundred calories just from those snacks, and then at 60 00:02:39,800 --> 00:02:41,880 Speaker 2: least another couple of hundred from a couple of drinks. 61 00:02:41,880 --> 00:02:44,040 Speaker 2: And again, as I said, that's been quite conservative. Let's 62 00:02:44,040 --> 00:02:45,720 Speaker 2: be honest, many of a lot of us are doing 63 00:02:45,760 --> 00:02:47,200 Speaker 2: double that at a cannopay function. 64 00:02:47,720 --> 00:02:48,799 Speaker 3: So say you've. 65 00:02:48,560 --> 00:02:51,519 Speaker 2: Consumed six hundred calories plus a couple of hundred of 66 00:02:51,560 --> 00:02:55,359 Speaker 2: drinks eight hundred calories at that event. Now, at best, 67 00:02:55,560 --> 00:02:58,639 Speaker 2: if you are extremely fit, if you've got a significant 68 00:02:58,639 --> 00:03:00,280 Speaker 2: amount of muscle mass, if you go into a spin 69 00:03:00,320 --> 00:03:04,120 Speaker 2: class or an hour high intensity training for that entire hour. 70 00:03:04,200 --> 00:03:06,680 Speaker 2: So I'm not talking about a stop start workout at 71 00:03:06,680 --> 00:03:08,600 Speaker 2: a gym. I'm not talking about a swim at the 72 00:03:08,639 --> 00:03:11,720 Speaker 2: local pool. I'm talking about an hour spin class, a 73 00:03:11,760 --> 00:03:14,079 Speaker 2: full hour run. I don't know what do you reckon. 74 00:03:14,080 --> 00:03:16,760 Speaker 2: You'd be lucky to burn six eight hundred calories, maybe 75 00:03:16,760 --> 00:03:20,160 Speaker 2: a thousand if you are a really large male, so 76 00:03:20,200 --> 00:03:23,760 Speaker 2: you can see. If you're eating out regularly, you'd have 77 00:03:23,800 --> 00:03:26,160 Speaker 2: to be burning at least an hour, if not more, 78 00:03:26,240 --> 00:03:29,880 Speaker 2: of high intensity training to get anywhere near to buffer 79 00:03:29,919 --> 00:03:32,359 Speaker 2: those extra calories being consumed. So it's really what I 80 00:03:32,400 --> 00:03:35,320 Speaker 2: would say is a relentless cycle, which is very, very 81 00:03:35,360 --> 00:03:39,240 Speaker 2: difficult for the average person, most simply because we overestimate 82 00:03:39,280 --> 00:03:42,760 Speaker 2: how many calories we burn in inactivity, and we underestimate 83 00:03:42,760 --> 00:03:44,560 Speaker 2: how much we consume or how easy it is to 84 00:03:44,640 --> 00:03:47,880 Speaker 2: over consume snacks. So I don't think it's a healthy 85 00:03:47,880 --> 00:03:50,200 Speaker 2: approach because it really the numbers for me just don't 86 00:03:50,200 --> 00:03:50,640 Speaker 2: add up. 87 00:03:50,960 --> 00:03:52,800 Speaker 1: And I think you touched on the two most important 88 00:03:52,800 --> 00:03:55,880 Speaker 1: points that most people underestimate how many calories are actually 89 00:03:55,880 --> 00:03:58,800 Speaker 1: eating and overestimate how many calories they are actually burning 90 00:03:58,800 --> 00:04:01,800 Speaker 1: with exercise. None of the clients that I'm working with 91 00:04:01,840 --> 00:04:04,080 Speaker 1: at the moment, I've got a range of different ladies 92 00:04:04,120 --> 00:04:05,920 Speaker 1: in terms of body sizes and weights, and that sort 93 00:04:05,960 --> 00:04:08,320 Speaker 1: of thing would burn anywhere close to a thousand calories 94 00:04:08,320 --> 00:04:09,920 Speaker 1: and a workout. And I was saying just before we 95 00:04:10,000 --> 00:04:12,960 Speaker 1: jumped on this podcast that I saw quite a prominent 96 00:04:13,000 --> 00:04:16,000 Speaker 1: female gym advertising that they're, you know, thirty five forty 97 00:04:16,000 --> 00:04:18,440 Speaker 1: minute circuits burn up to eight hundred to nine hundred 98 00:04:18,440 --> 00:04:21,039 Speaker 1: calories per workout, and I just think that that's so 99 00:04:21,320 --> 00:04:23,800 Speaker 1: overestimating it. Even you know, people look at their fitness 100 00:04:23,800 --> 00:04:25,760 Speaker 1: watch and they think, oh, that's great, or you jump 101 00:04:25,760 --> 00:04:27,200 Speaker 1: on the bike or the treadmill at the gym and 102 00:04:27,240 --> 00:04:30,479 Speaker 1: you watch the calories tick over. It's so inaccurate, you know. 103 00:04:30,600 --> 00:04:32,800 Speaker 1: So I just think that that mindset of trying to 104 00:04:32,839 --> 00:04:35,960 Speaker 1: out exercise the calories that we're taking in is just 105 00:04:35,960 --> 00:04:37,200 Speaker 1: not a healthy one at the end of the day, 106 00:04:37,200 --> 00:04:38,520 Speaker 1: and it can lead to a lot of problems for 107 00:04:38,520 --> 00:04:40,719 Speaker 1: a lot of people, not just from a mental health aspect, 108 00:04:40,880 --> 00:04:42,920 Speaker 1: but also just from a as you said, the numbers 109 00:04:42,960 --> 00:04:45,159 Speaker 1: don't add up. So I really do think that putting 110 00:04:45,160 --> 00:04:47,280 Speaker 1: in a few extra strategies this time of year, such as, 111 00:04:47,320 --> 00:04:48,960 Speaker 1: you know, maybe a little bit of extra walking, or 112 00:04:49,120 --> 00:04:51,560 Speaker 1: you know, don't stop complete. You know, most people either 113 00:04:51,600 --> 00:04:53,760 Speaker 1: go to more parties and stop exercising because you said, 114 00:04:53,839 --> 00:04:55,800 Speaker 1: as you said, they run out of time. So really 115 00:04:55,800 --> 00:04:57,760 Speaker 1: trying to find that balance at that time of year 116 00:04:57,800 --> 00:05:00,000 Speaker 1: where you know, if we are overindulging a little bit, 117 00:05:00,040 --> 00:05:01,800 Speaker 1: we can have a couple of lighter days, or you know, 118 00:05:01,960 --> 00:05:04,600 Speaker 1: have some just like chicken salads or grilled fish for 119 00:05:04,640 --> 00:05:07,279 Speaker 1: dinners instead of you making up the normal creamy pastas 120 00:05:07,360 --> 00:05:08,840 Speaker 1: or that sort of thing we normally do. We can 121 00:05:08,880 --> 00:05:12,000 Speaker 1: definitely adjust our diets sort of to compensate a little 122 00:05:12,000 --> 00:05:14,080 Speaker 1: bit for the extra calories in this silly season. But 123 00:05:14,279 --> 00:05:16,520 Speaker 1: I think trying to do it from an exercise perspective 124 00:05:16,720 --> 00:05:18,200 Speaker 1: isn't healthy. And as I said, a lot of us 125 00:05:18,200 --> 00:05:20,760 Speaker 1: don't just have the time, so tuning into our nutrition 126 00:05:20,839 --> 00:05:22,919 Speaker 1: and seeing where we can make some healthier swaps in 127 00:05:22,960 --> 00:05:26,200 Speaker 1: terms of nutrition main meals and our snacks is probably 128 00:05:26,240 --> 00:05:29,680 Speaker 1: the better option rather than trying to over exercise some 129 00:05:29,720 --> 00:05:32,600 Speaker 1: of those extra Christmas treats and alcohol that is for 130 00:05:32,640 --> 00:05:34,920 Speaker 1: most of us quite standard this Christmas season. 131 00:05:35,320 --> 00:05:37,200 Speaker 2: I think that's a smart way of buffering it. It's 132 00:05:37,240 --> 00:05:39,200 Speaker 2: if you've had a really indulgent meal, have a light 133 00:05:39,240 --> 00:05:41,440 Speaker 2: meal the next day, or do some extra walking or 134 00:05:41,440 --> 00:05:43,880 Speaker 2: do some extra exercise before your first meal. I think 135 00:05:43,920 --> 00:05:46,520 Speaker 2: that's a much healthier approach than starting to become really 136 00:05:46,560 --> 00:05:48,960 Speaker 2: obsessed with the calories. And I think maybe we can 137 00:05:49,000 --> 00:05:51,720 Speaker 2: touch on why they're so inaccurate, because when we go 138 00:05:52,120 --> 00:05:55,640 Speaker 2: right back into the science of calorie equations, often they've 139 00:05:55,640 --> 00:05:58,320 Speaker 2: been done on references that aren't relevant to today's lifestyle 140 00:05:58,400 --> 00:06:01,640 Speaker 2: or population. So they the energy reference calculations might have 141 00:06:01,720 --> 00:06:04,600 Speaker 2: been on ten healthy fit males in the nineteen sixties 142 00:06:04,880 --> 00:06:07,400 Speaker 2: and then extrapolated to us. So if you're a five 143 00:06:07,440 --> 00:06:11,599 Speaker 2: foot nothing, overweight female who doesn't move much, those numbers 144 00:06:11,680 --> 00:06:14,480 Speaker 2: or that reference point that those calories are being calculated 145 00:06:14,480 --> 00:06:15,640 Speaker 2: on aren't always accurate. 146 00:06:15,680 --> 00:06:15,840 Speaker 1: Now. 147 00:06:15,839 --> 00:06:20,359 Speaker 2: Indeed, as we get more advanced monitoring devices that are 148 00:06:20,440 --> 00:06:22,560 Speaker 2: a lot more accurate taking into account heart rates and 149 00:06:22,600 --> 00:06:25,279 Speaker 2: body size. Yes, they are more, but there's still always 150 00:06:25,279 --> 00:06:27,880 Speaker 2: at least a twenty percent error rate. And I would 151 00:06:27,880 --> 00:06:31,080 Speaker 2: agree there's no possible way that the average person would 152 00:06:31,080 --> 00:06:33,800 Speaker 2: be burning nine hundred calories per thirty minute session. It 153 00:06:33,920 --> 00:06:36,600 Speaker 2: just wouldn't happen because you just can't maintain heart rate 154 00:06:36,640 --> 00:06:39,440 Speaker 2: and fitness at that level unless you're an elite athlete. 155 00:06:39,520 --> 00:06:41,680 Speaker 2: And even for elite athletes lye and the issue is 156 00:06:41,680 --> 00:06:43,880 Speaker 2: they get fitter and more efficient at energy, so they're 157 00:06:43,920 --> 00:06:45,960 Speaker 2: not burning that many either. And you can do the 158 00:06:46,000 --> 00:06:48,760 Speaker 2: calculations because I have clients who come in and they'll say, well, 159 00:06:49,080 --> 00:06:51,920 Speaker 2: I've bet twelve hundred calories according to my fitness watch, 160 00:06:52,360 --> 00:06:54,760 Speaker 2: but I'm only eating, say fourteen hundred. I should be 161 00:06:54,760 --> 00:06:57,400 Speaker 2: losing weight really quickly, and we all know that doesn't happen. 162 00:06:57,680 --> 00:07:00,760 Speaker 2: So there's definitely some inaccuracies that come from. So to 163 00:07:00,800 --> 00:07:03,080 Speaker 2: get obsessed with these numbers, the same as being obsessed 164 00:07:03,080 --> 00:07:06,160 Speaker 2: with calorie counting on foods is very concerning because it's 165 00:07:06,200 --> 00:07:09,000 Speaker 2: not an accurate science. So you're much better to focus 166 00:07:09,040 --> 00:07:12,200 Speaker 2: on eating balanced, healthy meals responding to your hunger and 167 00:07:12,280 --> 00:07:14,440 Speaker 2: achieving a basic level of movement, which might be a 168 00:07:14,480 --> 00:07:17,280 Speaker 2: certain number of steps each day, and then add your 169 00:07:17,360 --> 00:07:20,720 Speaker 2: higher intensity training for fitness in a higher calorie burn 170 00:07:21,000 --> 00:07:23,800 Speaker 2: as much as you can throughout the festive season, rather 171 00:07:23,840 --> 00:07:25,960 Speaker 2: than calculating I'm going to do an extra class because 172 00:07:25,960 --> 00:07:28,120 Speaker 2: I'm going to eat more here, when really, as I said, 173 00:07:28,120 --> 00:07:30,560 Speaker 2: we're dealing with some pretty inaccurate variables overall. 174 00:07:30,800 --> 00:07:32,000 Speaker 1: Couldn't agree more, all. 175 00:07:32,000 --> 00:07:36,080 Speaker 2: Right, So keep walking, but don't worry about those machines 176 00:07:36,120 --> 00:07:36,480 Speaker 2: too much. 177 00:07:36,600 --> 00:07:37,720 Speaker 3: Use them as a rust on. 178 00:07:37,720 --> 00:07:39,000 Speaker 1: One hundred and ten berbies. 179 00:07:39,600 --> 00:07:42,080 Speaker 2: Well, actually, just to finish, to give people a take 180 00:07:42,120 --> 00:07:45,200 Speaker 2: home message, if you are trading at high intensity for 181 00:07:45,240 --> 00:07:47,920 Speaker 2: thirty minutes, I would estimate your burning about two hundred 182 00:07:48,000 --> 00:07:50,240 Speaker 2: about two hundred calories if you're going really high core, 183 00:07:50,320 --> 00:07:52,520 Speaker 2: that's what I would estimate. So for an hour session, 184 00:07:52,520 --> 00:07:54,520 Speaker 2: I would estimate three four hundred calories. I don't know 185 00:07:54,560 --> 00:07:56,920 Speaker 2: what do you reckon? There's no act particularly right now. 186 00:07:56,920 --> 00:07:59,680 Speaker 1: I'm quite heverly brilliant, but exercise at a high intensity 187 00:07:59,680 --> 00:08:01,640 Speaker 1: for sixtes like, I just don't think most people have 188 00:08:01,680 --> 00:08:03,880 Speaker 1: that capacity. So yeah, I just I think if it's 189 00:08:03,880 --> 00:08:06,160 Speaker 1: a sixty minute session, there's you know, stretching and warming 190 00:08:06,240 --> 00:08:07,680 Speaker 1: up and that sort of thing. Even you look at 191 00:08:07,680 --> 00:08:09,840 Speaker 1: those you know, very popular you know, f forty five 192 00:08:09,960 --> 00:08:11,880 Speaker 1: nine rounds, that sort of thing. The class might be 193 00:08:11,920 --> 00:08:14,080 Speaker 1: sixty minutes or fifty minutes or whatever it is, but 194 00:08:14,160 --> 00:08:15,840 Speaker 1: there's ten minutes of warming up, there's ten minutes of 195 00:08:15,840 --> 00:08:18,200 Speaker 1: warming down, there's sort of a break midway. So even 196 00:08:18,240 --> 00:08:21,560 Speaker 1: those classes are really only thirty thirty five minutes. So yeah, 197 00:08:21,600 --> 00:08:23,280 Speaker 1: I think the majority of us maybe a couple of 198 00:08:23,360 --> 00:08:25,640 Speaker 1: hundred calories maximum. But I really do think the focus 199 00:08:25,680 --> 00:08:27,760 Speaker 1: should be on our nutrition here. The focus shouldn't be 200 00:08:27,760 --> 00:08:29,960 Speaker 1: on trying to add exercise a bad diet. It should 201 00:08:30,000 --> 00:08:32,720 Speaker 1: be on tweaking and sort of raining in our nutrition 202 00:08:32,800 --> 00:08:35,199 Speaker 1: at this time view and making some wonderful choices that 203 00:08:35,600 --> 00:08:38,320 Speaker 1: nurish our body versus trying to punish ourselves in the gym. 204 00:08:38,360 --> 00:08:41,000 Speaker 1: I think a healthy sort of reframing our thinking is 205 00:08:41,040 --> 00:08:42,880 Speaker 1: what's really called for for the majority of us. 206 00:08:43,040 --> 00:08:45,360 Speaker 3: And also concentrating on quality over quantity. 207 00:08:45,720 --> 00:08:47,640 Speaker 2: Sometimes you better to go and do twenty minutes it's 208 00:08:47,679 --> 00:08:49,800 Speaker 2: really high intensity and good quality than make it last 209 00:08:49,800 --> 00:08:51,559 Speaker 2: an hour when you're not going at half the levels 210 00:08:51,600 --> 00:08:53,720 Speaker 2: that's the other probably take home message. You better to 211 00:08:53,760 --> 00:08:55,680 Speaker 2: do a bit of high intensity that you can maintain 212 00:08:56,040 --> 00:08:57,360 Speaker 2: than longer periods where. 213 00:08:57,160 --> 00:08:58,040 Speaker 3: The heart rate's not up. 214 00:08:58,800 --> 00:09:01,120 Speaker 2: All right, Well, the questions we had come through is 215 00:09:01,120 --> 00:09:03,719 Speaker 2: about hormones, ZAM, because we have had several episodes where 216 00:09:03,720 --> 00:09:06,480 Speaker 2: we've looked at some specific hormonal dysfunction, whether it's interest 217 00:09:06,480 --> 00:09:09,160 Speaker 2: and resistance or PCOS, and we had a case study 218 00:09:09,200 --> 00:09:12,360 Speaker 2: come through which was a really relevant question, I thought, 219 00:09:12,360 --> 00:09:15,120 Speaker 2: because it was a question that asked at what point 220 00:09:15,280 --> 00:09:18,480 Speaker 2: is a hormonal condition a medical issue versus something that 221 00:09:18,520 --> 00:09:20,800 Speaker 2: you can manage with your diet alone. And I think 222 00:09:20,840 --> 00:09:22,720 Speaker 2: this again would be quite pertinent to a number of 223 00:09:22,720 --> 00:09:26,400 Speaker 2: our listeners. So a few signs. If I have someone 224 00:09:26,440 --> 00:09:30,200 Speaker 2: approached me who has diagnosed PCOS or install on resistance 225 00:09:30,280 --> 00:09:33,800 Speaker 2: or a history of thioreid dysfunction, or I suspect there's 226 00:09:33,840 --> 00:09:36,680 Speaker 2: hormonal issues that may be underpinning their weight issue. 227 00:09:36,679 --> 00:09:38,160 Speaker 3: So I'll give you an example. 228 00:09:38,240 --> 00:09:40,600 Speaker 2: This isn't any one person in particular, but you know, 229 00:09:40,600 --> 00:09:42,760 Speaker 2: if I got an email from someone who came through 230 00:09:42,760 --> 00:09:46,240 Speaker 2: and they were eighty kilos and they were having difficulty 231 00:09:46,280 --> 00:09:49,560 Speaker 2: losing weight, I would think, well, I can probably get 232 00:09:49,600 --> 00:09:52,320 Speaker 2: ten kilos off them. I may be of to do 233 00:09:52,360 --> 00:09:55,400 Speaker 2: that without medical intervention, but one of the telltale signs 234 00:09:55,440 --> 00:09:57,840 Speaker 2: for me working in this area is when there's a 235 00:09:57,960 --> 00:09:59,800 Speaker 2: significant amount of weight to lose. So if I have 236 00:09:59,840 --> 00:10:02,319 Speaker 2: an email from someone and they're over one hundred kilos 237 00:10:02,320 --> 00:10:05,720 Speaker 2: one hundred and twenty even higher, straight away I will 238 00:10:05,720 --> 00:10:08,080 Speaker 2: suggest they have if they haven't already, see their GP 239 00:10:08,200 --> 00:10:11,600 Speaker 2: or endochronologist and have some hormone testing done, particularly if 240 00:10:11,600 --> 00:10:13,880 Speaker 2: there's a history of type two diabetes in the family 241 00:10:14,000 --> 00:10:16,840 Speaker 2: or thyroid dysfunction in the past. So when weight is 242 00:10:16,880 --> 00:10:20,080 Speaker 2: significantly higher than what would generally be explained by diet 243 00:10:20,080 --> 00:10:23,120 Speaker 2: and exercise, that is when straightaway I will encourage people 244 00:10:23,160 --> 00:10:26,120 Speaker 2: to go to the doctor first, or in reverse. If 245 00:10:26,160 --> 00:10:30,320 Speaker 2: I start with someone on a calorie controlled, nutritionally balanced 246 00:10:30,400 --> 00:10:34,400 Speaker 2: plan with a specific macronutrient prescription that I've written for someone, 247 00:10:34,800 --> 00:10:37,880 Speaker 2: and after two weeks four weeks, I haven't lost at 248 00:10:37,960 --> 00:10:40,960 Speaker 2: least a couple of kilos, and I'm there's suggestion that 249 00:10:40,960 --> 00:10:43,520 Speaker 2: my client's reasonably compliant, they're trying hard with their diet, 250 00:10:43,600 --> 00:10:46,240 Speaker 2: they're exercising. At that point, if I'm not getting at 251 00:10:46,320 --> 00:10:48,160 Speaker 2: least half a kilo or weight. That's when I will 252 00:10:48,200 --> 00:10:51,120 Speaker 2: again perhaps send them to the GP and ask for 253 00:10:51,200 --> 00:10:53,640 Speaker 2: some blood tests to be done, a thyroid check if 254 00:10:53,640 --> 00:10:57,000 Speaker 2: they're overly exhausted, so they're kind of the two weight situations. 255 00:10:57,040 --> 00:10:59,199 Speaker 2: If the weight is very high, or after two to 256 00:10:59,280 --> 00:11:01,880 Speaker 2: four weeks of die compliance, I'm not getting any result, 257 00:11:02,559 --> 00:11:04,240 Speaker 2: that's when I will look and seek is there something 258 00:11:04,280 --> 00:11:07,800 Speaker 2: I'm missing medically. The other telltale signs are if there's 259 00:11:07,840 --> 00:11:11,600 Speaker 2: sort of symptoms that could be are not normal in 260 00:11:11,640 --> 00:11:14,520 Speaker 2: the sense that they're extremely tired, they might be feeling 261 00:11:14,559 --> 00:11:17,000 Speaker 2: cold all the time, They've gained weight very very quickly. 262 00:11:17,040 --> 00:11:20,360 Speaker 2: If there's any pertinent examples of change in their body 263 00:11:20,600 --> 00:11:23,440 Speaker 2: that would be suggestive of a medical issue, then they're 264 00:11:23,480 --> 00:11:26,000 Speaker 2: really not feeling well. They're getting plenty of sleep, and 265 00:11:26,040 --> 00:11:29,000 Speaker 2: they're still extremely tired, their mood's quite low. 266 00:11:29,600 --> 00:11:30,640 Speaker 3: All of those are. 267 00:11:30,559 --> 00:11:33,520 Speaker 2: Signs to me that there could be benefit from seeing 268 00:11:33,640 --> 00:11:37,040 Speaker 2: a doctor, an endocrinologist and just making sure that the 269 00:11:37,160 --> 00:11:40,199 Speaker 2: key medical variables, whether it's thyroid or iron, levels of 270 00:11:40,280 --> 00:11:43,440 Speaker 2: vitamin D, are all checked and taken care of before 271 00:11:43,480 --> 00:11:47,560 Speaker 2: I start with an intense dietary intervention. So everyone is different, 272 00:11:47,679 --> 00:11:50,480 Speaker 2: but definitely I think no weight loss after a couple 273 00:11:50,480 --> 00:11:52,760 Speaker 2: of weeks on a good diet, or as I said, 274 00:11:52,800 --> 00:11:55,120 Speaker 2: as soon as there's sort of more than twenty thirty kilos. 275 00:11:55,160 --> 00:11:57,160 Speaker 2: I like my clients to have a medical review before 276 00:11:57,200 --> 00:12:00,240 Speaker 2: getting started, because in many cases it's those hormone that 277 00:12:00,280 --> 00:12:03,560 Speaker 2: have driven such a distinct amount of weight and allowed 278 00:12:03,559 --> 00:12:06,840 Speaker 2: that person to get to that significant weight because often 279 00:12:06,840 --> 00:12:08,840 Speaker 2: people are eating quite well, and that's that disconnect. If 280 00:12:08,840 --> 00:12:11,760 Speaker 2: you're eating quite well and your weight is not explained 281 00:12:11,800 --> 00:12:13,880 Speaker 2: by your habits straight away, that's assigned to me. It's 282 00:12:13,880 --> 00:12:15,400 Speaker 2: worth getting some medical checks done. 283 00:12:15,520 --> 00:12:17,160 Speaker 1: Yeah, but I think we need to take sort of 284 00:12:17,160 --> 00:12:19,280 Speaker 1: an honest reality check and look at our diets as well. 285 00:12:19,320 --> 00:12:21,199 Speaker 1: Because the amount of clients that I've worked with Susy 286 00:12:21,200 --> 00:12:23,559 Speaker 1: who'll say I do everything right and the weight doesn't 287 00:12:23,559 --> 00:12:25,360 Speaker 1: come off. I say, all right, let's do it four 288 00:12:25,400 --> 00:12:28,240 Speaker 1: weeks with you know, just nutrition lifestyle focus first, and 289 00:12:28,280 --> 00:12:30,400 Speaker 1: then if nothing's happening in four weeks, we can send 290 00:12:30,440 --> 00:12:32,200 Speaker 1: you off to the GP, we can get some bloods done, 291 00:12:32,200 --> 00:12:34,280 Speaker 1: we can look at things. What happens in ninety nine 292 00:12:34,280 --> 00:12:36,439 Speaker 1: point nine percent a case of Susie is the clients 293 00:12:36,520 --> 00:12:39,199 Speaker 1: just aren't being consistent enough sure, they think they're doing 294 00:12:39,240 --> 00:12:40,880 Speaker 1: all the right things, but they're doing all the right 295 00:12:40,920 --> 00:12:43,200 Speaker 1: things Monday to Friday, blowing out the rest of the weekend. 296 00:12:43,360 --> 00:12:45,160 Speaker 1: Or they're doing all the right things for two weeks 297 00:12:45,160 --> 00:12:46,920 Speaker 1: and then their period hits and they're well off track 298 00:12:46,960 --> 00:12:49,480 Speaker 1: for the other two weeks. So I know, we feel 299 00:12:49,480 --> 00:12:51,280 Speaker 1: like we think we're doing all the right things. And 300 00:12:51,280 --> 00:12:53,320 Speaker 1: I don't mean any disrespect by this, but I really 301 00:12:53,320 --> 00:12:56,400 Speaker 1: do think that consistency, like you have to be consistent 302 00:12:56,400 --> 00:12:58,080 Speaker 1: and more for just you know, more so than just 303 00:12:58,120 --> 00:13:00,679 Speaker 1: two or three weeks, Like you have to be relatively 304 00:13:00,720 --> 00:13:03,640 Speaker 1: consistent for a good eight week period to really see 305 00:13:03,640 --> 00:13:05,839 Speaker 1: some true fat loss come off. So I know from 306 00:13:05,880 --> 00:13:07,560 Speaker 1: a lot of my clients it's just that they're what 307 00:13:07,600 --> 00:13:09,320 Speaker 1: they're trying to do is too strict, so they're not 308 00:13:09,440 --> 00:13:11,960 Speaker 1: able to be consistent. It's not their fault, just what 309 00:13:12,000 --> 00:13:14,360 Speaker 1: they're trying to do is just it's not working for 310 00:13:14,400 --> 00:13:16,679 Speaker 1: them long term because they they simply can't stick to 311 00:13:16,720 --> 00:13:19,199 Speaker 1: it long term. Their calorie restriction is too much, or 312 00:13:19,200 --> 00:13:21,160 Speaker 1: the exercise they're trying to do is too much, or 313 00:13:21,280 --> 00:13:23,800 Speaker 1: what they're eating that don't actually enjoy. So once they 314 00:13:23,800 --> 00:13:25,720 Speaker 1: start working with me and we sort of personalize that 315 00:13:25,920 --> 00:13:27,520 Speaker 1: to them a lot more and get rid of the 316 00:13:27,600 --> 00:13:30,320 Speaker 1: perfection is all or nothing sort of mentality where they 317 00:13:30,320 --> 00:13:31,920 Speaker 1: can go, all right, let's just aim for seventy eighty 318 00:13:31,920 --> 00:13:34,200 Speaker 1: percent each week rather than one hundred percent. But they're 319 00:13:34,240 --> 00:13:36,440 Speaker 1: able to be consistent seventy to eighty percent of the 320 00:13:36,480 --> 00:13:39,920 Speaker 1: time they see those results. So not losing weight is 321 00:13:39,920 --> 00:13:42,280 Speaker 1: a good indication to go and get some extra bloods done. 322 00:13:42,360 --> 00:13:44,040 Speaker 1: But you need to have an honest reality check with 323 00:13:44,080 --> 00:13:47,000 Speaker 1: yourself and really make sure that you have been deadset 324 00:13:47,080 --> 00:13:50,800 Speaker 1: consistent for at least a good two month period. And 325 00:13:50,840 --> 00:13:53,320 Speaker 1: as you mentioned, some of those extra I guess just symptoms, 326 00:13:53,360 --> 00:13:56,959 Speaker 1: you know, brain fog, night sweats, massive energy crashes, like 327 00:13:57,000 --> 00:13:58,559 Speaker 1: if you hit two pm and feel like you need 328 00:13:58,559 --> 00:14:01,680 Speaker 1: a nap every day. That's not normal. Changes in bodily 329 00:14:01,679 --> 00:14:04,520 Speaker 1: functions like more hair or you know, excessive sweating or 330 00:14:04,679 --> 00:14:07,079 Speaker 1: super super dry skin, or as you mentioned, like rapid 331 00:14:07,080 --> 00:14:09,000 Speaker 1: weight gain in just a couple of weeks. I saw 332 00:14:09,000 --> 00:14:11,480 Speaker 1: a lady that had a growth on her I think 333 00:14:11,480 --> 00:14:14,400 Speaker 1: it was a purtuita gland maybe, or a thyroid or something, 334 00:14:14,520 --> 00:14:16,320 Speaker 1: and put on I think like twelve kilos in a 335 00:14:16,320 --> 00:14:18,560 Speaker 1: couple of weeks time, like any of those big red 336 00:14:18,600 --> 00:14:20,800 Speaker 1: flags one hundred percent, go back to your GP. And 337 00:14:20,840 --> 00:14:22,400 Speaker 1: if you've got the sort of doctor that goes, oh, 338 00:14:22,480 --> 00:14:25,680 Speaker 1: you know, like everything looks okay, really either push for 339 00:14:25,840 --> 00:14:28,640 Speaker 1: more blood tests or oh, get a second opinion. You know, 340 00:14:28,640 --> 00:14:30,520 Speaker 1: we always hear it, don't we, Susie from clients and oh, 341 00:14:30,520 --> 00:14:32,880 Speaker 1: I I talked to my doctor and everything seems fine, 342 00:14:32,920 --> 00:14:34,680 Speaker 1: but they didn't want to do any blood tests or anything. 343 00:14:34,720 --> 00:14:37,560 Speaker 1: If you feel like something isn't right with yourself, you know, 344 00:14:37,600 --> 00:14:39,520 Speaker 1: set up for yourself, advocate for yourself and go and 345 00:14:39,520 --> 00:14:41,560 Speaker 1: get a different opinion, or go and get another doctor, 346 00:14:41,880 --> 00:14:44,040 Speaker 1: particularly if you have a lot of those symptoms that 347 00:14:44,720 --> 00:14:47,400 Speaker 1: just don't seem normal. I guess so they would be 348 00:14:47,480 --> 00:14:50,200 Speaker 1: my big indications from a hormone or perspective, but I 349 00:14:50,240 --> 00:14:52,400 Speaker 1: think a lot of us want to not blame our 350 00:14:52,400 --> 00:14:55,040 Speaker 1: hormones so such. But I mean, they definitely, you know, 351 00:14:55,040 --> 00:14:56,720 Speaker 1: they can have a big impact. But I think for 352 00:14:56,760 --> 00:14:59,040 Speaker 1: the majority of clients that I personally work with, Susie 353 00:14:59,120 --> 00:15:01,280 Speaker 1: is just that lack of concer dis But definitely, I 354 00:15:01,320 --> 00:15:03,080 Speaker 1: do see a lot of clients who, you know, they 355 00:15:03,080 --> 00:15:05,360 Speaker 1: do have hormone or ELYTD conditions, we can still get 356 00:15:05,400 --> 00:15:09,120 Speaker 1: wonderful results with them, but it's that consistency across nutrition 357 00:15:09,200 --> 00:15:12,000 Speaker 1: and exercise over all that counts. And also plus minus 358 00:15:12,000 --> 00:15:14,960 Speaker 1: maybe some medical management, like a little bit of assistance 359 00:15:15,040 --> 00:15:17,040 Speaker 1: to stabilize their blood tigers and that sort of thing. 360 00:15:17,560 --> 00:15:19,560 Speaker 1: So I think sometimes it goes hand in hand. But 361 00:15:19,640 --> 00:15:22,120 Speaker 1: I do really think that exercise and lifestyle and nutrition 362 00:15:22,280 --> 00:15:24,960 Speaker 1: is a huge component for hormonal conditions. I don't really 363 00:15:24,960 --> 00:15:27,720 Speaker 1: see one going without the other, as I'm sure you 364 00:15:27,720 --> 00:15:28,200 Speaker 1: don't either. 365 00:15:28,360 --> 00:15:30,120 Speaker 2: Well, a couple of other medical things that spake to 366 00:15:30,120 --> 00:15:31,760 Speaker 2: min when you were running through the list was really 367 00:15:31,800 --> 00:15:34,000 Speaker 2: sort of abnormal or really heavy or absence of a 368 00:15:34,080 --> 00:15:37,440 Speaker 2: menstrual cycle, so they're at warding science or gut issues, 369 00:15:37,480 --> 00:15:39,680 Speaker 2: so digestive change, so all of a sudden you really 370 00:15:39,680 --> 00:15:42,920 Speaker 2: constipated or noticing that you know your gut's not working well. 371 00:15:43,000 --> 00:15:46,080 Speaker 2: That can be indicative of parasites and a whole range 372 00:15:46,080 --> 00:15:48,680 Speaker 2: of different things. So I gain any distinct change in physiology, 373 00:15:48,920 --> 00:15:50,640 Speaker 2: and I'm with you, I would really push the GP 374 00:15:50,920 --> 00:15:53,080 Speaker 2: because they can be really busy and they're seeing a 375 00:15:53,080 --> 00:15:55,720 Speaker 2: lot of people and sometimes sort of there's nothing standing 376 00:15:55,720 --> 00:15:57,680 Speaker 2: out to them, so they're not overly worried, but if 377 00:15:57,760 --> 00:15:59,600 Speaker 2: you know in yourself there's been a distinct change in 378 00:15:59,640 --> 00:16:00,200 Speaker 2: your body. 379 00:16:00,480 --> 00:16:01,560 Speaker 3: But just leading back to. 380 00:16:01,960 --> 00:16:05,520 Speaker 2: With clients and looking at what they're really doing, sometimes 381 00:16:05,680 --> 00:16:09,720 Speaker 2: the disconnect between what they feel they're doing and what 382 00:16:09,760 --> 00:16:11,480 Speaker 2: you need them to do to get results is not 383 00:16:11,520 --> 00:16:14,200 Speaker 2: even conscious. So sometimes what I'll do is get clients 384 00:16:14,280 --> 00:16:16,600 Speaker 2: to take an actual photograph of their meals, because they 385 00:16:16,640 --> 00:16:19,480 Speaker 2: may describe in a food diary something that sounds pretty good, 386 00:16:19,800 --> 00:16:21,680 Speaker 2: but when I take a closer look at it, it's 387 00:16:21,800 --> 00:16:24,120 Speaker 2: not quite the balance that I require, because I will 388 00:16:24,160 --> 00:16:27,200 Speaker 2: stress that with a number of those hormonal conditions, particularly 389 00:16:27,360 --> 00:16:30,480 Speaker 2: insulin and pcos, the loads of carbohydrate are very important, 390 00:16:30,760 --> 00:16:32,960 Speaker 2: and sometimes what you see as a load is different 391 00:16:32,960 --> 00:16:35,840 Speaker 2: to mine or my clients sometimes tweak what I prescribe 392 00:16:35,880 --> 00:16:37,520 Speaker 2: because they think, oh, I don't need that, so they 393 00:16:37,560 --> 00:16:39,640 Speaker 2: cut it out, and then the calories become a bit low. 394 00:16:39,880 --> 00:16:42,120 Speaker 2: So sometimes the variables are quite tired, and it's not 395 00:16:42,120 --> 00:16:45,720 Speaker 2: always a conscious reason to be not doing the right 396 00:16:45,720 --> 00:16:47,600 Speaker 2: thing for one of a better description. It's more that 397 00:16:47,640 --> 00:16:50,040 Speaker 2: it's an awareness of volumes and portions of food, which 398 00:16:50,040 --> 00:16:53,200 Speaker 2: can be really easy to tweak. So yeah, there's lots 399 00:16:53,240 --> 00:16:55,440 Speaker 2: of different things, but you just also reminded me Leand 400 00:16:55,680 --> 00:16:57,280 Speaker 2: in my office in Sydney, I work with a group 401 00:16:57,320 --> 00:17:00,720 Speaker 2: of dieticians who are a great great clinicians, really excellent 402 00:17:00,760 --> 00:17:04,760 Speaker 2: specialists in gut nutrition and clinical dietetics. That I remember 403 00:17:04,800 --> 00:17:06,200 Speaker 2: speaking to one of them about a client I was 404 00:17:06,240 --> 00:17:07,960 Speaker 2: having a lot of difficulty with. She was someone who 405 00:17:08,000 --> 00:17:09,600 Speaker 2: just wanted to lose a few kilos and we'd had 406 00:17:09,640 --> 00:17:11,520 Speaker 2: a weight plateau for several weeks, and. 407 00:17:11,520 --> 00:17:12,880 Speaker 3: I was thinking, what am I missing here? 408 00:17:12,880 --> 00:17:14,679 Speaker 2: And I went into the office next door and I 409 00:17:14,720 --> 00:17:17,760 Speaker 2: said Tonat, the dietian I work with, on a Thursday, 410 00:17:18,119 --> 00:17:19,800 Speaker 2: what do you think am I missing something? And she 411 00:17:19,880 --> 00:17:22,399 Speaker 2: said to me, you know, sometimes it just takes a 412 00:17:22,440 --> 00:17:25,600 Speaker 2: really long time. She said, sometimes you'll just have one 413 00:17:25,680 --> 00:17:27,720 Speaker 2: hundred grams for a couple of weeks because the body 414 00:17:27,800 --> 00:17:29,399 Speaker 2: is sort of getting ready to lose weight, and it 415 00:17:29,480 --> 00:17:31,800 Speaker 2: just takes a while. And I was like, yeah, sometimes 416 00:17:31,800 --> 00:17:33,520 Speaker 2: you just have to be patient. We want it instantly, 417 00:17:33,600 --> 00:17:36,320 Speaker 2: but sometimes physiology isn't as efficient. 418 00:17:35,920 --> 00:17:36,679 Speaker 3: As we want it to be. 419 00:17:37,160 --> 00:17:40,879 Speaker 2: And it was reiterating that it's not always the speed 420 00:17:40,920 --> 00:17:42,480 Speaker 2: of weight loss that we want, and sometimes it just 421 00:17:42,520 --> 00:17:44,359 Speaker 2: takes that bit longer and a bit more commitment. So 422 00:17:44,600 --> 00:17:46,480 Speaker 2: that was sort of another view from someone who also 423 00:17:46,520 --> 00:17:47,480 Speaker 2: works in weight management. 424 00:17:47,600 --> 00:17:49,280 Speaker 3: So yeah, it's not easy. 425 00:17:49,280 --> 00:17:51,439 Speaker 2: It's just always looking for different things we can try, 426 00:17:51,960 --> 00:17:55,840 Speaker 2: but definitely making sure we're following plans and sticking. And 427 00:17:56,520 --> 00:17:58,240 Speaker 2: I always say five six days a week need to 428 00:17:58,280 --> 00:18:00,680 Speaker 2: be pretty tight to get results. So if you're having 429 00:18:00,720 --> 00:18:03,280 Speaker 2: treats every day, that could be the exact reason or 430 00:18:03,320 --> 00:18:06,160 Speaker 2: the change that's needed to induce change that hasn't been happening. 431 00:18:06,480 --> 00:18:08,520 Speaker 1: Even if you're you know, you're super consistent six days 432 00:18:08,520 --> 00:18:10,480 Speaker 1: a week, if you have one big blowout weekend and 433 00:18:10,520 --> 00:18:13,080 Speaker 1: I've seen it happen so many times where you're consistent 434 00:18:13,200 --> 00:18:15,440 Speaker 1: Monday to Friday and then Saturdays you're like your cheat 435 00:18:15,520 --> 00:18:17,600 Speaker 1: day and then you're back on track Sunday. By Monday, 436 00:18:17,600 --> 00:18:19,680 Speaker 1: you're not seeing any results on the scale. The Saturday 437 00:18:19,720 --> 00:18:21,520 Speaker 1: is just it's far too big. You know, you're eating, 438 00:18:21,720 --> 00:18:23,439 Speaker 1: you know, earning. If you're in a slight deficit for 439 00:18:23,440 --> 00:18:25,639 Speaker 1: the rest of the week and you're blowing far past 440 00:18:25,640 --> 00:18:28,320 Speaker 1: that surplus on a Saturday, you're not going to get 441 00:18:28,320 --> 00:18:30,000 Speaker 1: those results on the scale, which is why I'm just 442 00:18:30,080 --> 00:18:32,399 Speaker 1: not a fan of things like cheat days overall, But 443 00:18:32,520 --> 00:18:34,560 Speaker 1: bringing back to what you were saying about, sometimes we 444 00:18:34,680 --> 00:18:36,240 Speaker 1: just need to do it for a little bit longer. 445 00:18:36,240 --> 00:18:38,080 Speaker 1: We're not going to get those results every week. I 446 00:18:38,160 --> 00:18:40,160 Speaker 1: always say to my clients that, you know, female bodies 447 00:18:40,240 --> 00:18:42,760 Speaker 1: run on a twenty eight day hormone cycle. It can 448 00:18:42,840 --> 00:18:45,560 Speaker 1: take some of us up to four weeks to truly 449 00:18:45,600 --> 00:18:47,320 Speaker 1: see a little bit of fat loss on the scale. 450 00:18:47,440 --> 00:18:49,399 Speaker 1: And I celebrate with my clients if it's only you know, 451 00:18:49,440 --> 00:18:51,879 Speaker 1: five hundred to a kilo down in twenty eight days. Like, 452 00:18:51,960 --> 00:18:54,720 Speaker 1: I still think that is great results, particularly when you're 453 00:18:54,720 --> 00:18:57,200 Speaker 1: trying to change a lot of lifestyle factors as well, 454 00:18:57,240 --> 00:18:59,640 Speaker 1: and you know, really work with the mindset around eating 455 00:18:59,640 --> 00:19:01,919 Speaker 1: consist in that sort of thing. If you could consistently 456 00:19:01,960 --> 00:19:04,679 Speaker 1: lose half to one kilo each month, imagine where you 457 00:19:04,680 --> 00:19:07,040 Speaker 1: would be after six or twelve months time, just being super, 458 00:19:07,040 --> 00:19:10,200 Speaker 1: super consistent. So I definitely think that we've been programmed 459 00:19:10,200 --> 00:19:13,240 Speaker 1: to want faster or rapid weight gain straight away. But 460 00:19:13,320 --> 00:19:15,280 Speaker 1: as you mentioned, particularly if we do have some of 461 00:19:15,320 --> 00:19:18,199 Speaker 1: these hormonal conditions, it can take quite a while for 462 00:19:18,240 --> 00:19:20,520 Speaker 1: things to sort of settle down in the body and 463 00:19:20,520 --> 00:19:22,080 Speaker 1: for the body to sort of get on board with 464 00:19:22,080 --> 00:19:24,280 Speaker 1: this as well. So I do think any any positive 465 00:19:24,359 --> 00:19:26,719 Speaker 1: change in the scale, if the godless fatlers, if we're 466 00:19:26,720 --> 00:19:28,840 Speaker 1: heading in the right direction, any change is positive. Put 467 00:19:28,840 --> 00:19:30,320 Speaker 1: it that way. I know a lot of get quite 468 00:19:30,320 --> 00:19:32,200 Speaker 1: disharted if we only see a couple of hundred grams 469 00:19:32,240 --> 00:19:34,520 Speaker 1: each week. But we've really got to be consistent enough 470 00:19:34,520 --> 00:19:36,959 Speaker 1: for the full twenty eight days, because we do have 471 00:19:37,359 --> 00:19:40,080 Speaker 1: weeks where you know, our body retains more water and 472 00:19:40,080 --> 00:19:41,720 Speaker 1: holds onto things, you know, the week leading up to 473 00:19:41,760 --> 00:19:43,720 Speaker 1: our period than the period week, and that sort of thing. 474 00:19:43,800 --> 00:19:45,720 Speaker 1: So we really just need to be consistent for a 475 00:19:45,760 --> 00:19:48,119 Speaker 1: good whole month to know if we're actually really on 476 00:19:48,200 --> 00:19:50,480 Speaker 1: track or doing the right thing. I think it's probably 477 00:19:50,520 --> 00:19:53,160 Speaker 1: the final point I'll make in terms of our hormones. 478 00:19:53,160 --> 00:19:56,720 Speaker 1: Suzi agree, Agree, all right, Well, our supermarket product of 479 00:19:56,760 --> 00:20:00,080 Speaker 1: the week is this week will work cauliflower byte. I 480 00:20:00,080 --> 00:20:02,080 Speaker 1: think one of our listeners has sent this into us. 481 00:20:02,200 --> 00:20:04,679 Speaker 1: Looking at the packaging suits, they look delicious. I personally 482 00:20:04,680 --> 00:20:07,840 Speaker 1: don't tolerate cauliflower that well. I never have my sense 483 00:20:07,840 --> 00:20:10,119 Speaker 1: of tummy. It just makes me super super gassy. But 484 00:20:10,359 --> 00:20:12,200 Speaker 1: I do really like cauliflower, and I know you're a 485 00:20:12,240 --> 00:20:15,280 Speaker 1: big ban of things like cauliflower rices. These you know, 486 00:20:15,880 --> 00:20:18,239 Speaker 1: I don't know where are we sitting here. They're not 487 00:20:18,280 --> 00:20:21,080 Speaker 1: the world's healthiest thing. They have a long, long, ingredient list. 488 00:20:21,320 --> 00:20:23,440 Speaker 1: They are seventy four percent cauliflower, so I mean that's 489 00:20:23,480 --> 00:20:26,159 Speaker 1: a bonus. A lot of times these sort of vegetable 490 00:20:26,359 --> 00:20:28,280 Speaker 1: bites or treats or chips all that sort of thing 491 00:20:28,320 --> 00:20:29,960 Speaker 1: can be as low as you know, under fifty percent 492 00:20:29,960 --> 00:20:31,119 Speaker 1: of the actual vegetable in it. 493 00:20:31,160 --> 00:20:32,080 Speaker 3: So I think seventy four. 494 00:20:31,920 --> 00:20:35,679 Speaker 1: Percent cauliflowers are positive. It's also got quite a lot 495 00:20:35,680 --> 00:20:37,520 Speaker 1: of sort of batter or crumb on it, so they 496 00:20:37,560 --> 00:20:39,359 Speaker 1: look sort of deep fry from the packet, but I 497 00:20:39,359 --> 00:20:41,359 Speaker 1: imagine if you did them just says oven baked, will 498 00:20:41,359 --> 00:20:43,320 Speaker 1: put them into an air fry with very minimal oil, 499 00:20:43,359 --> 00:20:46,000 Speaker 1: would actually increase the nutritional content. They have a four 500 00:20:46,040 --> 00:20:48,199 Speaker 1: style health rating on the front of it. And one 501 00:20:48,240 --> 00:20:51,040 Speaker 1: of the other ingredients. We've got seventy four percent cauliflower florets, 502 00:20:51,040 --> 00:20:55,840 Speaker 1: We've got batter and crumb, we've got dehydrated vegetables, wheat flour, salt, 503 00:20:55,960 --> 00:20:58,880 Speaker 1: corn flour, it's a very long ingredient list, and mulsifi 504 00:20:59,080 --> 00:21:03,080 Speaker 1: salt glueeat gluten, vegetable, powdered egg, powdered cheese, powder, yeast, 505 00:21:03,520 --> 00:21:06,520 Speaker 1: canola oil as the last ingredients. So there's very very 506 00:21:06,760 --> 00:21:08,920 Speaker 1: long list of ingredients there. So I wouldn't exactly say 507 00:21:08,920 --> 00:21:10,879 Speaker 1: it's a whole food, even though they are sort of 508 00:21:10,880 --> 00:21:13,560 Speaker 1: based on seventy four percent of cauliflour. Probably what we 509 00:21:13,560 --> 00:21:16,080 Speaker 1: would call more of a processed food, not an ultra 510 00:21:16,119 --> 00:21:18,359 Speaker 1: processed food. But I think where these are probably sitting 511 00:21:18,400 --> 00:21:21,119 Speaker 1: sousi is more for our fussy eaters, I would say. So, 512 00:21:21,280 --> 00:21:23,879 Speaker 1: really people really don't like vegetables and the only way 513 00:21:23,920 --> 00:21:25,879 Speaker 1: they can eat them is by sort of slothering on 514 00:21:26,080 --> 00:21:28,399 Speaker 1: the creamy sauce onto their cauliflower broccoli. If we've got 515 00:21:28,440 --> 00:21:32,199 Speaker 1: really really picky kids or darts who just don't like vegetables, 516 00:21:32,200 --> 00:21:35,000 Speaker 1: these are probably a better alternative to nothing. Put it 517 00:21:35,000 --> 00:21:36,560 Speaker 1: that way, like, it's much better that you eat some 518 00:21:36,600 --> 00:21:38,719 Speaker 1: sort of vegetables, even if they are sort of battered, 519 00:21:39,359 --> 00:21:42,119 Speaker 1: than eating nothing at all. So they're not two energy 520 00:21:42,160 --> 00:21:44,720 Speaker 1: dents either. So there's four serves in the packet, so 521 00:21:44,840 --> 00:21:47,320 Speaker 1: serving size of fifty grams is sort of sitting just 522 00:21:47,359 --> 00:21:49,680 Speaker 1: under one hundred calories, so not too bad. Two point 523 00:21:49,680 --> 00:21:52,440 Speaker 1: three grams of protein, nearly five grams of fat, less 524 00:21:52,440 --> 00:21:55,040 Speaker 1: than one gram of saturated fat, which is positive, about 525 00:21:55,119 --> 00:21:58,280 Speaker 1: nine grams of carbohydrates, and one point four grams of fiber. 526 00:21:58,560 --> 00:22:01,800 Speaker 1: So nutritionally, you know, they're not terrible. You know, they're 527 00:22:01,800 --> 00:22:04,399 Speaker 1: fairly moderate. But I wouldn't buy them. I'm sure you 528 00:22:04,400 --> 00:22:06,320 Speaker 1: wouldn't buy them, Susie. I'm sure you probably wouldn't fed 529 00:22:06,320 --> 00:22:08,199 Speaker 1: them to the twins either. But you know, they are 530 00:22:08,480 --> 00:22:11,439 Speaker 1: more of a treat, I guess for the average healthy adult, 531 00:22:11,480 --> 00:22:14,720 Speaker 1: but for I guess the average fussy eating adult or child. 532 00:22:14,960 --> 00:22:17,560 Speaker 1: Perhaps they could be a good thing to bring into 533 00:22:17,560 --> 00:22:19,800 Speaker 1: a diet, just to get people to just consume more 534 00:22:19,880 --> 00:22:22,359 Speaker 1: vegetables in any way, shape or form. How do you 535 00:22:22,359 --> 00:22:23,080 Speaker 1: feel about them? 536 00:22:23,160 --> 00:22:23,680 Speaker 3: Yeah, I'm with you. 537 00:22:23,760 --> 00:22:26,480 Speaker 2: It's a bit confusing because when I just looked at 538 00:22:26,480 --> 00:22:28,159 Speaker 2: them and I bought them, I thought, oh, they look 539 00:22:28,200 --> 00:22:30,080 Speaker 2: pretty good, you know, like it's much better to have 540 00:22:30,119 --> 00:22:33,680 Speaker 2: more veggies, and I myself don't like cauliflowers. So these 541 00:22:33,720 --> 00:22:35,919 Speaker 2: products that say a cauliflower rice based have meant that 542 00:22:35,960 --> 00:22:37,919 Speaker 2: I have started to eat them a bit more. But 543 00:22:37,960 --> 00:22:39,399 Speaker 2: then when we had a look at it, like the 544 00:22:39,480 --> 00:22:41,240 Speaker 2: ingredient listen mers have one hundred things on it, Like 545 00:22:41,280 --> 00:22:44,359 Speaker 2: it really looks quite processed, even though it's only twenty 546 00:22:44,359 --> 00:22:47,480 Speaker 2: five percent of the ingredients. Is that batter and crumb. 547 00:22:47,520 --> 00:22:49,840 Speaker 2: It's got a lot of processed ingredients on it. So 548 00:22:49,880 --> 00:22:52,480 Speaker 2: we really can't stand by and say we would recommend these, 549 00:22:52,920 --> 00:22:55,920 Speaker 2: and I certainly wouldn't buy them because I just wouldn't 550 00:22:55,960 --> 00:22:58,359 Speaker 2: spend on this kind of frozen product. 551 00:22:59,320 --> 00:23:02,199 Speaker 3: But I think you know, you're right, it's still benefits, 552 00:23:02,240 --> 00:23:02,359 Speaker 3: you know. 553 00:23:02,440 --> 00:23:04,640 Speaker 2: I think this is where the health star rating is confusing, 554 00:23:04,680 --> 00:23:06,640 Speaker 2: because it's still got four health stars and it's quite 555 00:23:06,760 --> 00:23:08,680 Speaker 2: low calorie density. 556 00:23:08,960 --> 00:23:09,480 Speaker 3: The fiber is. 557 00:23:09,480 --> 00:23:11,520 Speaker 2: Still much lower than you would get from the whole 558 00:23:11,600 --> 00:23:14,280 Speaker 2: food and you know there's added sugars to there and 559 00:23:15,040 --> 00:23:18,199 Speaker 2: fats that you're getting. But you know, yes, it's going 560 00:23:18,240 --> 00:23:20,000 Speaker 2: to be a million times better than a fried chicken 561 00:23:20,080 --> 00:23:22,120 Speaker 2: nugget for kids. And if it's a way that kids 562 00:23:22,160 --> 00:23:24,000 Speaker 2: would eating a little bit of veggies, mind you, you 563 00:23:24,040 --> 00:23:26,000 Speaker 2: could make them yourself if you wanted to cut up 564 00:23:26,000 --> 00:23:29,000 Speaker 2: the coliflower and do your own healthier crumb and stick 565 00:23:29,040 --> 00:23:31,280 Speaker 2: that in the air fry. You could absolutely do a 566 00:23:31,320 --> 00:23:33,480 Speaker 2: much healthier version at home with just some egg, some 567 00:23:33,920 --> 00:23:36,080 Speaker 2: home or flour, and a crumb that you could make 568 00:23:36,119 --> 00:23:38,760 Speaker 2: yourself from a multi grain low for gluten free if 569 00:23:38,760 --> 00:23:42,520 Speaker 2: you're acquired it. So you know, the idea of vegetable 570 00:23:42,520 --> 00:23:45,760 Speaker 2: based snacks or sides that taste good is good in theory, 571 00:23:45,840 --> 00:23:48,720 Speaker 2: because if my position's always been leand that if the 572 00:23:48,840 --> 00:23:51,040 Speaker 2: veggies taste good, people will eat more of them. So 573 00:23:51,080 --> 00:23:54,400 Speaker 2: I have no qualms with clients making veggies taste good 574 00:23:54,720 --> 00:23:58,000 Speaker 2: and serving them with sauces or extra good fats, ideally 575 00:23:58,400 --> 00:24:00,800 Speaker 2: to encourage consumption. But I think if you wanted to 576 00:24:01,520 --> 00:24:04,680 Speaker 2: have cauliflower bytes, so I'd suggest you'd buy the cauliflower, 577 00:24:05,280 --> 00:24:07,160 Speaker 2: dust them yourself, and if you've got an air fry, 578 00:24:07,200 --> 00:24:10,000 Speaker 2: which I believe many people do, that would be a 579 00:24:10,000 --> 00:24:11,720 Speaker 2: great way to crisp up the cauliflower and get a 580 00:24:11,800 --> 00:24:15,679 Speaker 2: much less processed food. So I wouldn't say it's I 581 00:24:15,680 --> 00:24:18,280 Speaker 2: think for a group of the population, particularly children who 582 00:24:18,320 --> 00:24:19,960 Speaker 2: don't eat a lot of this kind of food, if 583 00:24:20,000 --> 00:24:22,879 Speaker 2: it means that they're going to become used to having 584 00:24:22,880 --> 00:24:25,119 Speaker 2: these vegetables, sure, I think. 585 00:24:25,000 --> 00:24:27,800 Speaker 3: You can make healthier ones yourself. I wouldn't recommend them 586 00:24:27,880 --> 00:24:30,520 Speaker 3: or buy them, but there's far worse. 587 00:24:30,280 --> 00:24:33,719 Speaker 2: Things in the supermarket than cauliflower bites. So you know, 588 00:24:33,720 --> 00:24:35,560 Speaker 2: there's pros and cons to it. So I think we're 589 00:24:35,640 --> 00:24:38,320 Speaker 2: not suggesting that they're a great choice. What we're saying 590 00:24:38,400 --> 00:24:40,880 Speaker 2: is there's a group of people who are there's more 591 00:24:40,880 --> 00:24:42,760 Speaker 2: pros than cons on them, and I think you could 592 00:24:42,800 --> 00:24:45,399 Speaker 2: make your own, which would be much better and taste 593 00:24:45,400 --> 00:24:47,760 Speaker 2: better and still be the same concept of making a 594 00:24:47,800 --> 00:24:50,760 Speaker 2: sort of veggie chip that perhaps kids and adults are like, 595 00:24:50,760 --> 00:24:51,600 Speaker 2: are gonna eat a. 596 00:24:51,600 --> 00:24:55,480 Speaker 1: Lot more cauliflower, definitely, And Davis Mum always makes this 597 00:24:55,560 --> 00:24:59,080 Speaker 1: beautiful cauliflower. It's like roasted cauliflower basically. I think she 598 00:24:59,119 --> 00:25:00,560 Speaker 1: puts a bit of cheer sauce the top and it 599 00:25:00,600 --> 00:25:02,159 Speaker 1: puts a bit of stale bread so it's almost like 600 00:25:02,200 --> 00:25:04,159 Speaker 1: croutons on top and bakes that on the oven and 601 00:25:04,160 --> 00:25:06,280 Speaker 1: always serves that with roast and it's beautiful. And that's 602 00:25:06,320 --> 00:25:07,919 Speaker 1: sort of, you know, just an extra way we can 603 00:25:07,920 --> 00:25:08,760 Speaker 1: make veggie taste a. 604 00:25:08,720 --> 00:25:09,240 Speaker 3: Little bit better. 605 00:25:09,320 --> 00:25:11,439 Speaker 1: But it's not anywhere near you know, the level of 606 00:25:11,840 --> 00:25:13,919 Speaker 1: processing and additives and that sort of thing that that 607 00:25:14,080 --> 00:25:17,080 Speaker 1: foods like this provide. So I think from a convenience perspective, 608 00:25:17,080 --> 00:25:18,720 Speaker 1: these are great. If you've got the extra time in 609 00:25:18,720 --> 00:25:21,840 Speaker 1: the kitchen and you really enjoy cooking, then you can absolutely, 610 00:25:21,840 --> 00:25:24,399 Speaker 1: as you said, make your own healthier variety. So they're not, 611 00:25:24,560 --> 00:25:26,639 Speaker 1: you know the world's worst thing. As you said, you 612 00:25:26,640 --> 00:25:28,639 Speaker 1: are getting in a decent whack of vegetables with them, 613 00:25:28,680 --> 00:25:31,080 Speaker 1: which is great. So I think for our fussy eaters, 614 00:25:31,080 --> 00:25:32,439 Speaker 1: they are they are a good thing. But I think 615 00:25:32,480 --> 00:25:34,280 Speaker 1: it also comes down to how you actually make them. 616 00:25:34,320 --> 00:25:35,960 Speaker 1: You know, if you've got to throw them into oil 617 00:25:36,000 --> 00:25:38,080 Speaker 1: and deep fry them versus actually bake them on some 618 00:25:38,080 --> 00:25:40,239 Speaker 1: baking paper in the oven, that's going to make a 619 00:25:40,280 --> 00:25:42,439 Speaker 1: big world of difference in terms of how the nutrition 620 00:25:42,560 --> 00:25:44,760 Speaker 1: comes out as well. So definitely we would only really 621 00:25:44,840 --> 00:25:47,040 Speaker 1: recommend either putting them in the oven or doing them 622 00:25:47,080 --> 00:25:49,240 Speaker 1: in the air fry. Would just a really light spray 623 00:25:49,240 --> 00:25:51,639 Speaker 1: of maybe some extra version olive oil or something like that. 624 00:25:51,800 --> 00:25:54,280 Speaker 1: Highly wouldn't recommend them deep frying these at all. 625 00:25:55,080 --> 00:25:57,800 Speaker 2: True true, all right, Well, for our final segment of 626 00:25:57,840 --> 00:26:01,040 Speaker 2: this show, we had a listener question come through on 627 00:26:01,200 --> 00:26:04,600 Speaker 2: Christmas baking, because it is the time of year that 628 00:26:04,680 --> 00:26:07,400 Speaker 2: you might like to make some rumbles or some homemade 629 00:26:07,400 --> 00:26:12,320 Speaker 2: mince pies. My personal general repertoire at this time of 630 00:26:12,400 --> 00:26:14,760 Speaker 2: year is piscotti. I love to make piscotti and give 631 00:26:14,760 --> 00:26:18,600 Speaker 2: it as gifts. So you know, how do we make 632 00:26:18,840 --> 00:26:22,359 Speaker 2: our favorite Christmas treats a little bit healthier? So I 633 00:26:22,400 --> 00:26:24,760 Speaker 2: sit on the fence here lean a little bit with 634 00:26:24,800 --> 00:26:27,960 Speaker 2: it because I'm a bit of the opinion it's Christmas 635 00:26:28,320 --> 00:26:31,000 Speaker 2: enjoy the food that you like to have in small amounts, 636 00:26:31,080 --> 00:26:34,880 Speaker 2: rather than thinking that it's healthier. So, for example, if 637 00:26:34,880 --> 00:26:37,800 Speaker 2: I make rumbles, you could argue that you could use 638 00:26:37,840 --> 00:26:40,800 Speaker 2: almond meal instead of biscuits as a base. You could 639 00:26:40,880 --> 00:26:43,919 Speaker 2: use kikao instead of cocoa. You could use the skim 640 00:26:44,000 --> 00:26:47,320 Speaker 2: condensed meal called nuts bread. But to me, that's not 641 00:26:47,359 --> 00:26:50,399 Speaker 2: a rumble. To me, that's an energy ball that we 642 00:26:50,440 --> 00:26:54,000 Speaker 2: make all the time. So I like to differentiate Christmas 643 00:26:54,000 --> 00:26:55,639 Speaker 2: treats are something that you have as a treat in 644 00:26:55,680 --> 00:26:58,119 Speaker 2: small amounts and make the real thing. I don't go 645 00:26:58,240 --> 00:27:00,960 Speaker 2: out of my way to make healthier treats, but in 646 00:27:01,000 --> 00:27:03,400 Speaker 2: saying that, there are definitely some easy swaps you can 647 00:27:03,440 --> 00:27:06,359 Speaker 2: make to improve the nutritional profile. So, for example, whenever 648 00:27:06,400 --> 00:27:10,359 Speaker 2: I'm baking, I will generally always sub in wholemealflower or 649 00:27:10,400 --> 00:27:13,840 Speaker 2: wholemeal self raising flower without even thought. So even with 650 00:27:13,960 --> 00:27:16,920 Speaker 2: my biscotti, I'll use a proportion of wholemeal flower because 651 00:27:16,920 --> 00:27:18,840 Speaker 2: it doesn't make that much difference. I actually prefer the 652 00:27:18,880 --> 00:27:22,040 Speaker 2: taste and texture in baking, and you're getting more dietary fiber. 653 00:27:22,440 --> 00:27:24,040 Speaker 3: So there's absolutely that you could make. 654 00:27:24,119 --> 00:27:26,360 Speaker 2: You could actually make rumbles if I'm thinking about it now, 655 00:27:26,480 --> 00:27:29,000 Speaker 2: using an oat base as opposed to a biscuit based, 656 00:27:29,040 --> 00:27:31,600 Speaker 2: So you could get your whole oats, blitz them down 657 00:27:31,640 --> 00:27:34,840 Speaker 2: in the food processor and use that as the binding 658 00:27:34,880 --> 00:27:35,760 Speaker 2: factor for rumbles. 659 00:27:35,760 --> 00:27:36,800 Speaker 3: That would work out quite well. 660 00:27:36,840 --> 00:27:38,520 Speaker 2: It wouldn't be as sweet as a biscuit based but 661 00:27:38,520 --> 00:27:41,200 Speaker 2: it would work pretty well considering that you also add 662 00:27:41,200 --> 00:27:43,479 Speaker 2: the sweet and condensed milk to it. So there are 663 00:27:43,520 --> 00:27:46,119 Speaker 2: a few little things that you can make. But my 664 00:27:46,240 --> 00:27:49,840 Speaker 2: general positioning is you're better to make portion controlled Christmas 665 00:27:49,840 --> 00:27:52,840 Speaker 2: treats and enjoy them in small amounts rather than making 666 00:27:52,840 --> 00:27:54,680 Speaker 2: a whole batch that you think are slightly healthier and 667 00:27:54,760 --> 00:27:55,800 Speaker 2: eating more because of it. 668 00:27:56,160 --> 00:27:56,720 Speaker 3: I'm with you. 669 00:27:56,880 --> 00:27:58,800 Speaker 1: I definitely sit on the fence here, But we did 670 00:27:58,840 --> 00:28:01,520 Speaker 1: specifically get asked this quare from our listeners, so please 671 00:28:01,560 --> 00:28:03,639 Speaker 1: don't eat our heads off and leave us comments saying 672 00:28:03,800 --> 00:28:06,119 Speaker 1: it's Christmas, enjoy it, make it as you want, Susie, 673 00:28:06,119 --> 00:28:08,160 Speaker 1: and I absolutely on the same page as you, guys. 674 00:28:08,240 --> 00:28:10,560 Speaker 1: If you want to make it exactly how you know 675 00:28:10,680 --> 00:28:12,720 Speaker 1: it's supposed to be intended to make it at Christmas, 676 00:28:12,800 --> 00:28:14,879 Speaker 1: do that you don't have to make them healthier. And 677 00:28:14,960 --> 00:28:18,040 Speaker 1: I do feel like the other downside to making healthier 678 00:28:18,080 --> 00:28:21,080 Speaker 1: Christmas treats is, as we've talked about on the podcast before, Susie, 679 00:28:21,280 --> 00:28:24,440 Speaker 1: that health halo effect where if we're making something healthier, 680 00:28:24,480 --> 00:28:26,720 Speaker 1: a lot of us will eat double the portion. If we're, 681 00:28:26,760 --> 00:28:29,080 Speaker 1: you know, making healthier rumballs, we'll have two or three 682 00:28:29,320 --> 00:28:31,640 Speaker 1: instead of if we just made a normal serving of rumballs, 683 00:28:31,640 --> 00:28:33,480 Speaker 1: maybe we do only have one or two. So I 684 00:28:33,520 --> 00:28:35,480 Speaker 1: really do feel like there's that sort of health halo 685 00:28:35,520 --> 00:28:37,760 Speaker 1: effect where if we're trying to make things healthier, we 686 00:28:37,840 --> 00:28:40,800 Speaker 1: naturally consume more of them, which in the long run 687 00:28:40,840 --> 00:28:43,680 Speaker 1: from a calorie perspective anyway, probably doesn't do with anything favors. 688 00:28:43,800 --> 00:28:46,320 Speaker 1: But definitely we can we can use better ingredients. But 689 00:28:46,400 --> 00:28:48,480 Speaker 1: if you want to do that, by all means, we'll 690 00:28:48,480 --> 00:28:50,200 Speaker 1: give you a couple of suggestions. But if you don't 691 00:28:50,200 --> 00:28:52,880 Speaker 1: want to, I really think portion size is key and 692 00:28:53,000 --> 00:28:55,120 Speaker 1: just not baking you know, like six or seven different 693 00:28:55,200 --> 00:28:57,239 Speaker 1: Christmas treats. Really pick the one or two that you 694 00:28:57,280 --> 00:29:00,560 Speaker 1: really really enjoy. For me, I love making gingerbread Christmas time. 695 00:29:00,960 --> 00:29:03,120 Speaker 1: That's probably the only real thing. Or caramel slice is 696 00:29:03,120 --> 00:29:05,160 Speaker 1: one of my favorite treats. It's the favorite softad's all 697 00:29:05,240 --> 00:29:07,360 Speaker 1: year round, not just at Christmas. So generally, if I 698 00:29:07,440 --> 00:29:09,440 Speaker 1: m Aster brings something to Christmas Day or something like that, 699 00:29:09,480 --> 00:29:11,360 Speaker 1: I'll make a bit of gingerbread or a caramel slice. 700 00:29:11,440 --> 00:29:13,720 Speaker 1: I really don't do any other sort of you know, 701 00:29:13,760 --> 00:29:15,760 Speaker 1: I'm not a big baker anyway, but I really think 702 00:29:15,760 --> 00:29:17,520 Speaker 1: that people can run into quite a lot of problems 703 00:29:17,640 --> 00:29:20,360 Speaker 1: from an energy density perspective if they're making three, four 704 00:29:20,440 --> 00:29:22,720 Speaker 1: or five, six times of Christmas treats and then they're 705 00:29:22,720 --> 00:29:24,720 Speaker 1: just sort of sitting on the kitchen bench looking at you, 706 00:29:24,800 --> 00:29:26,920 Speaker 1: because you're far more likely to consume them if they're 707 00:29:26,920 --> 00:29:29,200 Speaker 1: just all around the house all the time. So the 708 00:29:29,240 --> 00:29:31,560 Speaker 1: amount that you make is key. And also making sort 709 00:29:31,600 --> 00:29:34,040 Speaker 1: of mini sized treats, even if you're making mumbles, roll 710 00:29:34,040 --> 00:29:36,440 Speaker 1: them into much smaller balls, so instead of just getting 711 00:29:36,440 --> 00:29:38,280 Speaker 1: twelve balls out of them, you get twenty four, you 712 00:29:38,280 --> 00:29:40,200 Speaker 1: get thirty. That way, you can make them with the 713 00:29:40,240 --> 00:29:42,840 Speaker 1: exact same ingredients, but you know, the portion size is 714 00:29:42,880 --> 00:29:45,480 Speaker 1: a lot smaller. Another simple things I love to do. 715 00:29:45,520 --> 00:29:47,640 Speaker 1: Instead of using butter in a recipe, Susie, I'll generally 716 00:29:47,680 --> 00:29:50,960 Speaker 1: use something like extraversion olive oil instead of using you know, 717 00:29:51,000 --> 00:29:52,920 Speaker 1: a lot of sugar in the recipe, I'll other half 718 00:29:52,960 --> 00:29:55,120 Speaker 1: the sugar content. I will rarely ever ever make a 719 00:29:55,160 --> 00:29:57,320 Speaker 1: recipe with the full amount of sugar. I will always 720 00:29:57,320 --> 00:29:59,200 Speaker 1: harve it it it doesn't really make a difference to 721 00:29:59,200 --> 00:30:01,560 Speaker 1: the recipe at all. Or I'll use something like mash 722 00:30:01,600 --> 00:30:03,960 Speaker 1: banana or a bit of apple sauce or something instead 723 00:30:04,000 --> 00:30:06,440 Speaker 1: of using a butter sugar combo, because that sort of 724 00:30:06,440 --> 00:30:08,960 Speaker 1: helps to bind and add sweetness to a recipe as well. 725 00:30:09,120 --> 00:30:10,800 Speaker 1: So they're probably some of the couple of things that 726 00:30:10,840 --> 00:30:12,680 Speaker 1: I do. And like you, you know, we use a 727 00:30:12,720 --> 00:30:14,560 Speaker 1: whole meal based flour as well, just to add a 728 00:30:14,600 --> 00:30:16,680 Speaker 1: little bit more fiber. But I'm not a big baker, 729 00:30:16,720 --> 00:30:19,040 Speaker 1: so I don't have a whole lot of suggestions here. 730 00:30:19,320 --> 00:30:22,160 Speaker 1: My thing is, if something is something that you really enjoy, 731 00:30:22,200 --> 00:30:24,040 Speaker 1: it's one of your favorite foods, make it the way 732 00:30:24,040 --> 00:30:26,880 Speaker 1: that you normally make it. Just really slow down, enjoy it, 733 00:30:26,880 --> 00:30:29,200 Speaker 1: be really mindful when you're having it, and really enjoy 734 00:30:29,240 --> 00:30:31,360 Speaker 1: the heck out of a small portion of it, versus 735 00:30:31,400 --> 00:30:33,280 Speaker 1: just kind of inhaling it and eating it really really 736 00:30:33,360 --> 00:30:35,720 Speaker 1: quickly then feeling guilty for it afterwards, and you know, 737 00:30:36,160 --> 00:30:38,680 Speaker 1: overeating it kind of thing. So really practice mindful eating 738 00:30:38,720 --> 00:30:40,920 Speaker 1: it this time of year. Make the treats exactly how 739 00:30:40,960 --> 00:30:42,840 Speaker 1: you wish to. There are a couple of healthier options. 740 00:30:42,960 --> 00:30:46,200 Speaker 1: You know, you could use a natural based sugar alternative 741 00:30:46,200 --> 00:30:48,000 Speaker 1: instead of sugar and all that sort of thing. But 742 00:30:48,040 --> 00:30:50,680 Speaker 1: just be mindful that even though you are making healthier treats, 743 00:30:50,800 --> 00:30:52,880 Speaker 1: don't sort of give yourself permission to have a lot 744 00:30:52,920 --> 00:30:54,720 Speaker 1: more of them just because you have used a couple 745 00:30:54,760 --> 00:30:56,920 Speaker 1: of better ingredients. I still think a treat is a 746 00:30:56,960 --> 00:30:59,200 Speaker 1: treat no matter what sort of ingredients that we use 747 00:30:59,280 --> 00:31:02,000 Speaker 1: in them, and I think around this time portion control 748 00:31:02,120 --> 00:31:03,560 Speaker 1: probably is key for a lot of us. 749 00:31:03,760 --> 00:31:06,080 Speaker 2: I agree about the gingerbread, that's a great one, and 750 00:31:06,160 --> 00:31:09,000 Speaker 2: I agree also wend around the portions because we've got 751 00:31:09,040 --> 00:31:11,920 Speaker 2: bigger gingerbread cutters, but also minis, and the same with 752 00:31:11,920 --> 00:31:14,120 Speaker 2: the caramel slice. My dad makes a great caramel slice, 753 00:31:14,120 --> 00:31:16,320 Speaker 2: but he started to cut it into really small pieces 754 00:31:16,600 --> 00:31:18,920 Speaker 2: because the research shows the end that the most pleasure 755 00:31:18,920 --> 00:31:21,480 Speaker 2: from sweet foods comes in the first mouthful. Also, so 756 00:31:21,520 --> 00:31:23,640 Speaker 2: we don't actually need several mouthfuls, we just need one 757 00:31:23,720 --> 00:31:26,040 Speaker 2: or two. So bite size is are great, and that's 758 00:31:26,040 --> 00:31:28,600 Speaker 2: where it works well with either biscottie or even rumballs. 759 00:31:28,600 --> 00:31:30,760 Speaker 2: You can make them quite small. The other thing that 760 00:31:30,800 --> 00:31:32,719 Speaker 2: I quite like is the Christmas bark where you do 761 00:31:32,760 --> 00:31:34,760 Speaker 2: the dark chocolate and you mix it with peanut butter 762 00:31:35,160 --> 00:31:37,920 Speaker 2: and then put some rediceh sugar, cranberryes through it, or 763 00:31:38,000 --> 00:31:41,080 Speaker 2: nuts or pistachios for color, So you can really make 764 00:31:41,080 --> 00:31:43,920 Speaker 2: that pretty. But absolutely it's about the size. Human beings 765 00:31:43,920 --> 00:31:46,040 Speaker 2: will eat the portion that is served to them. So 766 00:31:46,080 --> 00:31:48,480 Speaker 2: the larger the portion of the treat, the more you'll eat. 767 00:31:48,560 --> 00:31:51,960 Speaker 2: So keeping your treats as minis and making really small 768 00:31:51,960 --> 00:31:54,040 Speaker 2: portions is a good way of doing it. And yeah, 769 00:31:54,040 --> 00:31:56,000 Speaker 2: there are a few little swaps that I would use, 770 00:31:56,080 --> 00:31:58,320 Speaker 2: but as I said with my rumballs, you know I'm 771 00:31:58,320 --> 00:32:02,080 Speaker 2: not going to make them oats. I'm gonna make them 772 00:32:02,120 --> 00:32:04,360 Speaker 2: still with the biscuits, but I give them away and 773 00:32:04,480 --> 00:32:06,120 Speaker 2: do it once a year and it's a special thing. 774 00:32:06,200 --> 00:32:08,920 Speaker 2: And you know, because I find some of those other 775 00:32:09,040 --> 00:32:12,760 Speaker 2: ingredients can be also really quite expensive, the alternatives, you know, 776 00:32:12,800 --> 00:32:15,360 Speaker 2: like the sugar alternatives. So the thing that you're making 777 00:32:15,400 --> 00:32:18,280 Speaker 2: can cost twenty thirty dollars fer bake per tray, and 778 00:32:18,320 --> 00:32:20,120 Speaker 2: that's really not feasible for a lot of us. So, 779 00:32:20,640 --> 00:32:22,720 Speaker 2: like you, I just try and use minimal amounts of sugar. 780 00:32:22,760 --> 00:32:24,760 Speaker 2: Even if the recipe calls for two tins of sweet 781 00:32:24,760 --> 00:32:27,240 Speaker 2: and condensed milk, I may only use one just until 782 00:32:27,240 --> 00:32:29,720 Speaker 2: I've got enough sweetness through it. So often you can 783 00:32:29,720 --> 00:32:32,600 Speaker 2: cut right back on the real sugars anyway, without needing 784 00:32:32,600 --> 00:32:34,520 Speaker 2: to pay eight or ten dollars for an alternative. To 785 00:32:34,560 --> 00:32:36,800 Speaker 2: think in your head that it's that it's actually healthier. 786 00:32:37,000 --> 00:32:39,960 Speaker 1: Definitely some important points, So Susie, that brings us to 787 00:32:40,000 --> 00:32:42,520 Speaker 1: the end of another episode of The Nutrition Couch. So 788 00:32:42,720 --> 00:32:44,800 Speaker 1: if you guys haven't done so already, we would love 789 00:32:44,840 --> 00:32:47,160 Speaker 1: if you subscribe to the podcast and that way we 790 00:32:47,200 --> 00:32:49,800 Speaker 1: will be delivered straight into your inbox every Sunday morning. 791 00:32:49,800 --> 00:32:51,600 Speaker 1: You don't even have to download us, and it would 792 00:32:51,640 --> 00:32:52,840 Speaker 1: be in the world to us if you could leave 793 00:32:52,880 --> 00:32:55,720 Speaker 1: us a positive review in the Purple Apple podcast app. 794 00:32:55,800 --> 00:32:58,080 Speaker 1: I think we're sitting at over five hundred reviews worldwide, 795 00:32:58,080 --> 00:33:00,800 Speaker 1: which is really lovely and we can't thank you guys enough, 796 00:33:00,880 --> 00:33:04,000 Speaker 1: So keep sending us your listener questions in through our 797 00:33:04,040 --> 00:33:06,719 Speaker 1: social media pages which is at the Nutrition Couch Podcast. 798 00:33:06,800 --> 00:33:09,040 Speaker 1: Make sure you give us a follow. We post our 799 00:33:09,240 --> 00:33:12,800 Speaker 1: weekly product reviews up there and also some small infographics 800 00:33:12,840 --> 00:33:14,720 Speaker 1: and just let you guys know of when the episodes 801 00:33:14,760 --> 00:33:16,280 Speaker 1: are out or if we're having a little bit of 802 00:33:16,320 --> 00:33:17,760 Speaker 1: a break, all that sort of thing. So make sure 803 00:33:17,760 --> 00:33:20,160 Speaker 1: you are following us on our social media pages, the 804 00:33:20,240 --> 00:33:23,440 Speaker 1: nutritionent Couch Podcast, and we will catch you guys next 805 00:33:23,480 --> 00:33:25,040 Speaker 1: Sunday morning for another episode. 806 00:33:25,200 --> 00:33:26,000 Speaker 3: Have a great week.