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