1 00:00:00,680 --> 00:00:02,920 Speaker 1: When it comes to your food. What are your weekends like? 2 00:00:03,160 --> 00:00:05,160 Speaker 1: Do you find it tricky to keep things on track 3 00:00:05,240 --> 00:00:09,360 Speaker 1: with eating out, parties, kids, sports, or maybe unexpected social 4 00:00:09,400 --> 00:00:13,240 Speaker 1: events often derailing your fat loss goals. On today's episode 5 00:00:13,240 --> 00:00:16,520 Speaker 1: of The Nutrition Couch, we chat all things weekend eating 6 00:00:16,680 --> 00:00:20,840 Speaker 1: and how you can enjoy your weekends without totally going overboard. Hi, 7 00:00:20,960 --> 00:00:24,800 Speaker 1: I'm Leanne Ward and I'm Cissy Burrow, and together we 8 00:00:24,840 --> 00:00:27,720 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 9 00:00:27,760 --> 00:00:29,680 Speaker 1: you up to date on everything that you need to 10 00:00:29,720 --> 00:00:32,560 Speaker 1: know in the world of nutrition as well as weekend eating. 11 00:00:32,640 --> 00:00:35,320 Speaker 1: We have some new research that links diet to cognitive 12 00:00:35,320 --> 00:00:38,360 Speaker 1: function as we get older. We found another tasty protein 13 00:00:38,360 --> 00:00:41,240 Speaker 1: snack in the supermarkets, and our listener question is all 14 00:00:41,280 --> 00:00:44,199 Speaker 1: about musley. But to kick us off this week, Susie, 15 00:00:44,240 --> 00:00:46,720 Speaker 1: we are talking about weekend eating and how to stay 16 00:00:46,760 --> 00:00:50,040 Speaker 1: on track because absolutely, I think that most people, probably 17 00:00:50,080 --> 00:00:53,720 Speaker 1: you'll not included, find the weekdays far easier to manage 18 00:00:53,760 --> 00:00:56,319 Speaker 1: than the weekends. And I think my first tip has 19 00:00:56,360 --> 00:00:59,240 Speaker 1: to be around planning, because I think our weekdays are 20 00:00:59,360 --> 00:01:01,920 Speaker 1: very structure, particularly for you know, I assume most of 21 00:01:02,000 --> 00:01:04,080 Speaker 1: us we work, we've got kids and there's a lot 22 00:01:04,120 --> 00:01:07,800 Speaker 1: of routine packed into those weekdays. The kids go to daycare, 23 00:01:07,840 --> 00:01:09,800 Speaker 1: they go to school. Us adult, you know, we go 24 00:01:09,880 --> 00:01:11,960 Speaker 1: to work. We have certain hours that we start work, 25 00:01:12,000 --> 00:01:13,959 Speaker 1: we finish work. A lot of us have a dedicated 26 00:01:14,080 --> 00:01:17,000 Speaker 1: lunch break within their work times as well. So it's 27 00:01:17,120 --> 00:01:19,720 Speaker 1: very routine focused during the week. And then what tends 28 00:01:19,720 --> 00:01:22,000 Speaker 1: to happen on the weekend. For my clients that are 29 00:01:22,080 --> 00:01:23,640 Speaker 1: lucky enough to have a sleep and if they don't 30 00:01:23,720 --> 00:01:25,840 Speaker 1: have kids, they might sleep in, they might have a 31 00:01:25,880 --> 00:01:27,720 Speaker 1: slow starch in the morning, they might get up and 32 00:01:27,720 --> 00:01:29,920 Speaker 1: do a bit of a gym session. Before they know it, 33 00:01:29,959 --> 00:01:32,560 Speaker 1: they're like, oh, it's ten to eleven o'clock. Do I have breakfast? 34 00:01:32,560 --> 00:01:34,480 Speaker 1: Do I have lunch? Like? Should I have already eaten? 35 00:01:34,600 --> 00:01:37,640 Speaker 1: What am I doing? So because we lack that routine 36 00:01:37,640 --> 00:01:40,319 Speaker 1: and structure on the weekend, I do feel like for 37 00:01:40,440 --> 00:01:43,800 Speaker 1: most people that's our biggest downfall. So with the weekend, 38 00:01:43,880 --> 00:01:46,520 Speaker 1: we absolutely need to have a plan when it comes 39 00:01:46,560 --> 00:01:48,640 Speaker 1: to our meals, when it comes to eating, but in 40 00:01:48,720 --> 00:01:51,280 Speaker 1: particular when it comes to our social eating because so 41 00:01:51,480 --> 00:01:53,720 Speaker 1: often ZUSI say to my clients, or you're going to 42 00:01:53,760 --> 00:01:55,440 Speaker 1: go out for lunch, great, can you send me through 43 00:01:55,480 --> 00:01:58,080 Speaker 1: a menu? So yeahah yeah, But then it gets to 44 00:01:58,160 --> 00:01:59,880 Speaker 1: like Saturday lunch and I'm like, hey, where's the men. 45 00:02:00,200 --> 00:02:02,240 Speaker 1: They're like, oh, sorry, we don't know where we're going yet. 46 00:02:02,520 --> 00:02:04,560 Speaker 1: And then Push comes to shop and they end up 47 00:02:04,560 --> 00:02:06,320 Speaker 1: at some place and they're like, oh, sorry, I had 48 00:02:06,360 --> 00:02:08,079 Speaker 1: to get the burger and fries because that's the only 49 00:02:08,120 --> 00:02:11,120 Speaker 1: thing that was available. And that is honestly just due 50 00:02:11,160 --> 00:02:14,040 Speaker 1: to poor planning, because they could have suggested somewhere, they 51 00:02:14,080 --> 00:02:15,799 Speaker 1: could have booked somewhere, we could have looked up a 52 00:02:15,880 --> 00:02:18,200 Speaker 1: menu in advance. If you want the burger and fries, 53 00:02:18,320 --> 00:02:20,600 Speaker 1: absolutely go for it if that's what you want. But 54 00:02:20,639 --> 00:02:22,919 Speaker 1: if that wasn't in line with your goals, and that's 55 00:02:22,960 --> 00:02:25,160 Speaker 1: going to be the thing, because typically a burger and 56 00:02:25,200 --> 00:02:27,880 Speaker 1: fries as well over a thousand calories at most places, 57 00:02:28,080 --> 00:02:29,640 Speaker 1: If that's going to be the thing that kind of 58 00:02:29,639 --> 00:02:32,120 Speaker 1: prevents you from losing body fat after you work so 59 00:02:32,360 --> 00:02:35,120 Speaker 1: hard with a deficit all wig, you know, most people 60 00:02:35,120 --> 00:02:37,799 Speaker 1: would be quite annoyed with themselves for doing something like that. 61 00:02:37,880 --> 00:02:40,680 Speaker 1: So I think that planning and that routine and structure 62 00:02:41,080 --> 00:02:43,480 Speaker 1: really is so critical on the weekends, and it's the 63 00:02:43,520 --> 00:02:45,880 Speaker 1: biggest thing that I see as a big downfall when 64 00:02:45,919 --> 00:02:48,120 Speaker 1: people tend to go a bit of track on the weekend. 65 00:02:48,560 --> 00:02:51,280 Speaker 1: The other thing I wanted to mention is getting in 66 00:02:51,320 --> 00:02:53,560 Speaker 1: our vegetables and salad, because again, a lot of us 67 00:02:53,560 --> 00:02:55,280 Speaker 1: have a bit of a plan for the week. Most 68 00:02:55,320 --> 00:02:58,679 Speaker 1: of our dinners are pretty good. There's lots of veggie there, lunches, 69 00:02:58,840 --> 00:03:00,840 Speaker 1: particularly a lot of my clients meal prep luck I 70 00:03:00,880 --> 00:03:03,280 Speaker 1: do myself, and we've got some great plan things or 71 00:03:03,280 --> 00:03:06,400 Speaker 1: we've pre made some things, some beautiful salads, some pastas 72 00:03:06,440 --> 00:03:09,200 Speaker 1: packed with veggies. We're getting those veggies in. But again 73 00:03:09,280 --> 00:03:12,440 Speaker 1: with the weekend, we're kind of sporadically eating. We snack 74 00:03:12,480 --> 00:03:14,120 Speaker 1: a bit more than we need to, We skip a 75 00:03:14,120 --> 00:03:17,320 Speaker 1: few meals, and then Saturday and Sunday goes bye. Sometimes 76 00:03:17,360 --> 00:03:19,239 Speaker 1: I said in my clients, like when was the last 77 00:03:19,240 --> 00:03:22,000 Speaker 1: time we had a really veggie focused meal, Because they 78 00:03:22,080 --> 00:03:24,480 Speaker 1: might have slept in and skipped brecky on a Saturday 79 00:03:24,520 --> 00:03:26,160 Speaker 1: and then gone out for a bigger brunch and it 80 00:03:26,240 --> 00:03:28,720 Speaker 1: was like eggs, bacon, HALLOOMI on toast. There might have 81 00:03:28,760 --> 00:03:30,720 Speaker 1: been a couple of cherry tomatoes, but let's be honest, 82 00:03:30,760 --> 00:03:33,079 Speaker 1: two or three cherry tomatoes isn't really going to make 83 00:03:33,160 --> 00:03:35,480 Speaker 1: that much of a dent in your veggie intake when 84 00:03:35,480 --> 00:03:37,560 Speaker 1: you're supposed to be aiming for five serves a day, 85 00:03:37,840 --> 00:03:40,400 Speaker 1: And then dinner rolls around, you might have burger fries, 86 00:03:40,480 --> 00:03:43,160 Speaker 1: couple of glasses of wine, maybe get some gelato for dessert, 87 00:03:43,320 --> 00:03:45,560 Speaker 1: and pretty much an entire days gone by where you 88 00:03:45,600 --> 00:03:47,800 Speaker 1: haven't really had any veggies. And then a lot of 89 00:03:47,840 --> 00:03:49,880 Speaker 1: us will just rinse and repeat that on a Sunday 90 00:03:49,920 --> 00:03:52,240 Speaker 1: as well. Some friends might come over, we'll make some 91 00:03:52,280 --> 00:03:54,440 Speaker 1: morning tea snacks for the kids, the cheese board and 92 00:03:54,480 --> 00:03:57,480 Speaker 1: the wine comes out around three or four o'clock, and again, 93 00:03:57,680 --> 00:03:59,640 Speaker 1: nearly a whole day goes by and we haven't really 94 00:03:59,680 --> 00:04:02,600 Speaker 1: got that veggie bulk in. So they're probably my biggest 95 00:04:02,600 --> 00:04:05,400 Speaker 1: two tips for a weekend eating is the planning, keeping 96 00:04:05,440 --> 00:04:09,480 Speaker 1: some form of structure, and really actively find some extra 97 00:04:09,560 --> 00:04:10,920 Speaker 1: vegetable serves on the weekend. 98 00:04:11,840 --> 00:04:14,200 Speaker 2: True, I think we have covered it before, but it 99 00:04:14,320 --> 00:04:17,560 Speaker 2: just comes up all the time, and I find it's 100 00:04:17,600 --> 00:04:19,719 Speaker 2: all of us. We have the best of intentions, but 101 00:04:20,080 --> 00:04:22,000 Speaker 2: just it's all over the place. And I think cognitively 102 00:04:22,000 --> 00:04:25,240 Speaker 2: what happens, Lanne is that if we're committed to healthy eating, 103 00:04:25,320 --> 00:04:28,840 Speaker 2: or we're following a specific program to support weight loss, 104 00:04:29,000 --> 00:04:32,200 Speaker 2: or whatever the goal is. We're really good, particularly as 105 00:04:32,240 --> 00:04:34,920 Speaker 2: busy women, at getting Monday to Friday sorted, or even 106 00:04:34,960 --> 00:04:38,960 Speaker 2: Sunday to Thursday. And I think we're so exhausted physically 107 00:04:39,080 --> 00:04:42,040 Speaker 2: mentally by the time it gets to Friday. It's just 108 00:04:42,040 --> 00:04:44,480 Speaker 2: like we've run out of energy. And so I think 109 00:04:44,520 --> 00:04:47,240 Speaker 2: the first thing I would suggest is mapping out the 110 00:04:47,279 --> 00:04:50,359 Speaker 2: weekend well before the weekend, because I know, once it 111 00:04:50,360 --> 00:04:53,080 Speaker 2: gets to Friday night, all bets are off, I am tired, 112 00:04:53,160 --> 00:04:54,680 Speaker 2: I don't want to think about it. 113 00:04:54,760 --> 00:04:55,400 Speaker 1: Saturday is a. 114 00:04:55,360 --> 00:04:57,400 Speaker 2: Whirlwind of kids, sport and parties, and by the time 115 00:04:57,440 --> 00:04:59,880 Speaker 2: it gets to Sunday, you know, if you don't have anything, 116 00:05:00,160 --> 00:05:01,800 Speaker 2: you don't want to do anything anyway, and then you think, 117 00:05:01,839 --> 00:05:03,839 Speaker 2: oh god, I should meal prep and I should meal plan, 118 00:05:03,880 --> 00:05:06,640 Speaker 2: and there's just all this guilt that comes. So what 119 00:05:06,720 --> 00:05:10,360 Speaker 2: I suggest doing is really mapping out earlier in the 120 00:05:10,360 --> 00:05:13,160 Speaker 2: week what the weekend is going to look like, because 121 00:05:13,200 --> 00:05:16,760 Speaker 2: I think the key strategy, particularly if you're trying to 122 00:05:16,800 --> 00:05:20,280 Speaker 2: keep your weight control, because let's be honest, three days 123 00:05:20,320 --> 00:05:24,799 Speaker 2: of intense over eating Friday night, Saturday Sunday will cause 124 00:05:24,839 --> 00:05:27,440 Speaker 2: weight gain over time. We just can't eat whatever we like. 125 00:05:27,640 --> 00:05:29,320 Speaker 2: It's more likely we can have a meal or two 126 00:05:29,360 --> 00:05:31,640 Speaker 2: that's heavier, but we don't get to have the bacon 127 00:05:31,640 --> 00:05:34,040 Speaker 2: and negroll on Saturday morning, and then we don't get 128 00:05:34,080 --> 00:05:35,919 Speaker 2: to have the lunch out or pick up something on 129 00:05:35,960 --> 00:05:38,760 Speaker 2: the go, the snacks all afternoon, the bottom or two 130 00:05:38,800 --> 00:05:41,200 Speaker 2: of wine, the take like, no one can really eat 131 00:05:41,240 --> 00:05:43,520 Speaker 2: like that unless you're twenty with a great metabolism. So 132 00:05:43,920 --> 00:05:45,640 Speaker 2: it does have to be a concerted effort to really 133 00:05:45,680 --> 00:05:47,719 Speaker 2: map out and think when am I going to indulge 134 00:05:48,040 --> 00:05:50,840 Speaker 2: and not waste calories. So I spend a lot of 135 00:05:50,880 --> 00:05:54,200 Speaker 2: time with my clients talking about whether it's worth it, 136 00:05:54,240 --> 00:05:56,200 Speaker 2: because no one's saying you can't have the wine or 137 00:05:56,240 --> 00:05:57,719 Speaker 2: you can't have the cheese plate. But you can't have 138 00:05:57,760 --> 00:05:59,960 Speaker 2: it all, so where do you want to spend it? 139 00:06:00,040 --> 00:06:02,359 Speaker 2: And often I see clients wasting calories on things like 140 00:06:02,360 --> 00:06:05,240 Speaker 2: the bunning sausage sizzle or the crappy bacon and negroll 141 00:06:05,279 --> 00:06:07,080 Speaker 2: at the kid's sport because it got to ten o'clock 142 00:06:07,120 --> 00:06:08,800 Speaker 2: and you were starving because you rushed out the door 143 00:06:08,920 --> 00:06:11,600 Speaker 2: so early. So it's really about knowing where you want 144 00:06:11,600 --> 00:06:13,080 Speaker 2: to spend them and thinking, right, well, I know I'm 145 00:06:13,120 --> 00:06:15,560 Speaker 2: going for dinner Saturday night, or i know I've got 146 00:06:15,560 --> 00:06:18,640 Speaker 2: a special celebration on Sunday. So they're my important things 147 00:06:18,640 --> 00:06:20,080 Speaker 2: where I do want to sort of let go and 148 00:06:20,120 --> 00:06:22,719 Speaker 2: not worry too much and enjoy what's on offer. But 149 00:06:22,800 --> 00:06:24,839 Speaker 2: that means Friday night still has to be on track. 150 00:06:24,920 --> 00:06:27,240 Speaker 2: That means that you know, if you do overdo things 151 00:06:27,240 --> 00:06:29,440 Speaker 2: on Saturday night, don't get up Sunday morning at seven 152 00:06:29,440 --> 00:06:32,200 Speaker 2: o'clock and eat breakfast. Wait until you're genuinely hungry again, 153 00:06:32,240 --> 00:06:34,880 Speaker 2: and practice what I call the art of compensation. So 154 00:06:34,960 --> 00:06:36,640 Speaker 2: the first step, as I said, is mapping it out 155 00:06:36,680 --> 00:06:39,120 Speaker 2: slightly earlier, even Thursday, when you've got a bit of energy. 156 00:06:39,120 --> 00:06:41,799 Speaker 2: If Friday's your day off, do it Friday morning early, 157 00:06:41,960 --> 00:06:44,039 Speaker 2: because otherwise you're in the whirlwind and you'll never get 158 00:06:44,040 --> 00:06:46,159 Speaker 2: on top of it. So map it out really isolate 159 00:06:46,160 --> 00:06:48,640 Speaker 2: the special occasions, which will lend itself to saying, well, 160 00:06:48,640 --> 00:06:50,200 Speaker 2: I'm going to sport, I need to take a rap 161 00:06:50,240 --> 00:06:52,520 Speaker 2: with me, or I'm going out to dinner, I'm having 162 00:06:52,520 --> 00:06:54,640 Speaker 2: takeaway with the kids Friday night. I won't need much 163 00:06:54,720 --> 00:06:57,000 Speaker 2: until mid morning Saturday. So you've got a rough idea 164 00:06:57,040 --> 00:06:59,960 Speaker 2: in your mind, and then practice that art of comp 165 00:07:00,560 --> 00:07:02,520 Speaker 2: So if you have overdone things, if you have had 166 00:07:02,520 --> 00:07:05,000 Speaker 2: a massive meal, you found yourself at your friend's house 167 00:07:05,000 --> 00:07:07,240 Speaker 2: and it was a heavier meal that you didn't plan for. 168 00:07:07,360 --> 00:07:08,520 Speaker 2: Or as I said to your client of mine the 169 00:07:08,560 --> 00:07:10,320 Speaker 2: other week, she was going for drinks after work on 170 00:07:10,320 --> 00:07:12,520 Speaker 2: a Friday, and she was a teacher, and she said, 171 00:07:12,560 --> 00:07:14,320 Speaker 2: I'm going to have just two glasses. And I said, 172 00:07:14,360 --> 00:07:16,400 Speaker 2: you know what, why don't you see how you go? 173 00:07:16,760 --> 00:07:19,480 Speaker 2: Because that's a special weekend, that's a special event for you. 174 00:07:19,880 --> 00:07:21,960 Speaker 2: It's the end of the school term. You're going to 175 00:07:21,960 --> 00:07:24,360 Speaker 2: have a celebration with your friends. No one's saying you 176 00:07:24,440 --> 00:07:28,320 Speaker 2: have to have two glasses. That's cognitive restriction. I'm saying that, 177 00:07:28,480 --> 00:07:30,320 Speaker 2: see what the event's like. And if it's a really 178 00:07:30,320 --> 00:07:32,119 Speaker 2: great event and you do end up having more drinks 179 00:07:32,200 --> 00:07:34,400 Speaker 2: or more indulgent eating, that's okay. You know you want 180 00:07:34,400 --> 00:07:36,880 Speaker 2: to enjoy those special times. But that then means on 181 00:07:36,920 --> 00:07:40,040 Speaker 2: Saturday morning, compensate, get up and do a walk once 182 00:07:40,040 --> 00:07:42,040 Speaker 2: you're feeling a bit better, make sure you have a 183 00:07:42,120 --> 00:07:44,320 Speaker 2: light breakfast or you may not need breakfast, and then 184 00:07:44,360 --> 00:07:47,640 Speaker 2: have a salad for lunch on Saturday. Compensate for that excess, 185 00:07:47,960 --> 00:07:51,239 Speaker 2: but use it wisely. Now, I think that the area 186 00:07:51,440 --> 00:07:53,120 Speaker 2: that we fall down in is when we don't have 187 00:07:53,160 --> 00:07:56,160 Speaker 2: the healthy things on hand. So school sport's a classic example. 188 00:07:56,600 --> 00:07:58,320 Speaker 2: You rock up there and you think, oh, there might 189 00:07:58,320 --> 00:08:00,640 Speaker 2: be a canteen, Like come on, of course, it's going 190 00:08:00,680 --> 00:08:02,200 Speaker 2: to be fried food. It's going to be a sausage, 191 00:08:02,240 --> 00:08:04,520 Speaker 2: it's going to be a barbecue. So take something before 192 00:08:04,560 --> 00:08:06,000 Speaker 2: you go, and you might grab a tea or you 193 00:08:06,040 --> 00:08:07,640 Speaker 2: might grab a coffee, but at least you've got your 194 00:08:07,640 --> 00:08:10,200 Speaker 2: baseline so you don't end up starving and in the 195 00:08:10,240 --> 00:08:13,000 Speaker 2: MACS drive through at eleven o'clock. You know, it's that preemptive. 196 00:08:13,320 --> 00:08:15,080 Speaker 2: Or I'll give you an example that even happened to me. 197 00:08:15,560 --> 00:08:19,360 Speaker 2: Friday night. We're at touch football and I thought, okay, 198 00:08:19,440 --> 00:08:21,400 Speaker 2: I've got some salad at home from when we get home, 199 00:08:21,480 --> 00:08:24,200 Speaker 2: some chicken pieces for the kids. And then because my 200 00:08:24,240 --> 00:08:26,800 Speaker 2: house was close to touch football, families were like, oh, 201 00:08:26,840 --> 00:08:28,400 Speaker 2: we'll come back to yours. And I was like, oh 202 00:08:28,440 --> 00:08:31,360 Speaker 2: my god, I don't even hardly have any food, but 203 00:08:31,440 --> 00:08:33,440 Speaker 2: I did have salad bags lan and I did have 204 00:08:33,480 --> 00:08:36,080 Speaker 2: some frozen pizza. So even though we ate pizza, which 205 00:08:36,120 --> 00:08:38,439 Speaker 2: wasn't what I was planning, at least I had salad 206 00:08:38,480 --> 00:08:40,319 Speaker 2: to put out with it. So it's just having a 207 00:08:40,320 --> 00:08:42,680 Speaker 2: few of those healthier backups, which might be dumplings in 208 00:08:42,720 --> 00:08:45,199 Speaker 2: the freezer, it might be some salad bags. So if 209 00:08:45,200 --> 00:08:47,960 Speaker 2: you do end up with people over entertaining or like 210 00:08:48,000 --> 00:08:50,920 Speaker 2: you describe, cut up veggies or healthier dips, which will 211 00:08:50,920 --> 00:08:52,560 Speaker 2: do a segment on coming up because it is coming 212 00:08:52,640 --> 00:08:55,520 Speaker 2: into summer party season. So if you do end up 213 00:08:55,520 --> 00:08:57,840 Speaker 2: in that situation, you've got stuff with you, or if 214 00:08:57,880 --> 00:09:01,160 Speaker 2: you're going to someone's house, take something healthy because you 215 00:09:01,200 --> 00:09:02,720 Speaker 2: don't know what they're going to serve. They may just 216 00:09:02,720 --> 00:09:05,240 Speaker 2: buy all the pizzas. They may be Domino, so they're 217 00:09:05,240 --> 00:09:07,840 Speaker 2: not the best pizza, and there's no salad. Take a salad. 218 00:09:08,080 --> 00:09:09,640 Speaker 2: Worst case you throw it out or you don't take 219 00:09:09,640 --> 00:09:12,040 Speaker 2: it out, there's nothing lost. So there is a little 220 00:09:12,040 --> 00:09:14,480 Speaker 2: bit of that preemptive work. But I think most importantly, 221 00:09:15,120 --> 00:09:17,360 Speaker 2: if things do go off track and you end up 222 00:09:17,400 --> 00:09:19,480 Speaker 2: having things you shouldn't or you don't want to, or 223 00:09:19,480 --> 00:09:22,320 Speaker 2: you know you're not ideal, don't stress. Just get back 224 00:09:22,360 --> 00:09:25,000 Speaker 2: on track. The next meal, the next day and where 225 00:09:25,000 --> 00:09:28,360 Speaker 2: you can compensate. What I see constantly is people who 226 00:09:28,360 --> 00:09:30,120 Speaker 2: have a lot of extras on the weekends, but there's 227 00:09:30,160 --> 00:09:32,160 Speaker 2: no lightness to match it. They just keep eating the 228 00:09:32,200 --> 00:09:34,480 Speaker 2: heavy stuff. If you had a big weekend, have a 229 00:09:34,480 --> 00:09:37,560 Speaker 2: soup Sunday night fast through till Monday morning. That art 230 00:09:37,600 --> 00:09:41,079 Speaker 2: of compensation as a strategy to help you balance your 231 00:09:41,080 --> 00:09:43,520 Speaker 2: eating will serve you well for your life. And it 232 00:09:43,559 --> 00:09:46,880 Speaker 2: means you can still indulge. We all overdo things at times, 233 00:09:46,960 --> 00:09:49,760 Speaker 2: but it means that you're learning also to eat lightly, 234 00:09:49,920 --> 00:09:51,920 Speaker 2: to buffer absolutely. 235 00:09:51,920 --> 00:09:53,920 Speaker 1: And I just love add a quick little case example 236 00:09:53,920 --> 00:09:55,720 Speaker 1: that I had from one of my clients as well. 237 00:09:55,920 --> 00:09:57,840 Speaker 1: She's doing so well and they have a lot of 238 00:09:57,920 --> 00:09:59,320 Speaker 1: she's a teacher and they have a lot of, like 239 00:09:59,400 --> 00:10:01,400 Speaker 1: you know, work morning teas, and particularly in the last 240 00:10:01,440 --> 00:10:03,760 Speaker 1: few weeks with school holidays coming up, there are a 241 00:10:03,840 --> 00:10:05,840 Speaker 1: lot more mourning teas. And she said, oh, I think 242 00:10:06,040 --> 00:10:07,920 Speaker 1: i'll make I can't remember what she was going to make, 243 00:10:07,920 --> 00:10:10,000 Speaker 1: but it was some sort of sweet maybe caramel slice 244 00:10:10,080 --> 00:10:11,520 Speaker 1: or something. She's like, I don't really like that, so 245 00:10:11,559 --> 00:10:13,560 Speaker 1: I won't be tempted. And I said, why don't you 246 00:10:13,640 --> 00:10:16,160 Speaker 1: do like a veggie platter with some dips and some fruit, 247 00:10:16,440 --> 00:10:18,800 Speaker 1: and it was like she'd never thought of that, and 248 00:10:18,840 --> 00:10:21,520 Speaker 1: she was like, what everybody always bakes? And I said, well, 249 00:10:21,559 --> 00:10:23,240 Speaker 1: do you think that you'd eat some Do you think 250 00:10:23,240 --> 00:10:25,120 Speaker 1: that someone else would eat some veggies? So she's like, yeah, 251 00:10:25,120 --> 00:10:27,320 Speaker 1: I think so why did I not ever think of that? 252 00:10:27,480 --> 00:10:29,800 Speaker 1: And the funniest thing was she took all of these beautiful, 253 00:10:30,080 --> 00:10:32,600 Speaker 1: colorful veggie sticks, she took some freshberries, and she took 254 00:10:32,640 --> 00:10:34,800 Speaker 1: some beautiful I think like a beech root humus or something. 255 00:10:35,040 --> 00:10:37,480 Speaker 1: She took it in and everybody demolished it. Of course, 256 00:10:37,559 --> 00:10:39,839 Speaker 1: everybody ate it. And she's like, I just never thought 257 00:10:39,960 --> 00:10:42,400 Speaker 1: not to bake like everybody always. We have morning tea 258 00:10:42,480 --> 00:10:45,040 Speaker 1: nearly every week. Everybody bakes, and I either have to 259 00:10:45,120 --> 00:10:47,000 Speaker 1: use all of my willpower to say no because I'm 260 00:10:47,040 --> 00:10:48,599 Speaker 1: trying to be really good and you know, stick to 261 00:10:48,679 --> 00:10:50,760 Speaker 1: my weight loss goals, or I'll make something which I 262 00:10:50,800 --> 00:10:52,920 Speaker 1: don't like. So I'm not tempted. But I never thought 263 00:10:52,960 --> 00:10:55,840 Speaker 1: that I could actually pastake and enjoy and have a 264 00:10:55,840 --> 00:10:58,040 Speaker 1: little something but still actually stay on track with my 265 00:10:58,080 --> 00:11:00,920 Speaker 1: goals as well. So, like you said, shoes, we want 266 00:11:00,920 --> 00:11:03,520 Speaker 1: to spend that budget and don't be afraid to take 267 00:11:03,640 --> 00:11:07,000 Speaker 1: healthy options with you. Like I will often regularly take 268 00:11:07,080 --> 00:11:09,199 Speaker 1: salad to a friend's house or a barbecue or a 269 00:11:09,240 --> 00:11:11,800 Speaker 1: dinner if I don't know what's on offer. And I've 270 00:11:11,840 --> 00:11:14,319 Speaker 1: never once gone to a friend's house taken a beautiful 271 00:11:14,320 --> 00:11:16,680 Speaker 1: salad and they've said, oh, that's weird or oh, nobody's 272 00:11:16,679 --> 00:11:18,640 Speaker 1: got to eat that. And guess what, every time you 273 00:11:18,720 --> 00:11:20,120 Speaker 1: take it, everybody eats it. 274 00:11:21,120 --> 00:11:23,520 Speaker 2: Everyone does eat it. When everyone with my friends and like, 275 00:11:23,600 --> 00:11:25,920 Speaker 2: can we make the salads flavors them? You know they 276 00:11:25,960 --> 00:11:28,400 Speaker 2: might have some feat through them, or but they all 277 00:11:28,400 --> 00:11:30,760 Speaker 2: get eaten. I think to myself, like if I we 278 00:11:30,800 --> 00:11:33,319 Speaker 2: could have easily had meat and potatoes at a barbecue, 279 00:11:33,679 --> 00:11:35,960 Speaker 2: but bringing a couple of big salads, everyone ate it. 280 00:11:36,000 --> 00:11:38,280 Speaker 2: So I agree hundred percent. And you know, another great 281 00:11:38,280 --> 00:11:42,120 Speaker 2: thing to take are mini sandwiches or wraps. Everyone loves those. 282 00:11:42,120 --> 00:11:44,720 Speaker 2: They're delicious. If you get the mini whole grain wraps 283 00:11:44,800 --> 00:11:46,760 Speaker 2: or mountain bread and do them with a bit of 284 00:11:46,840 --> 00:11:50,079 Speaker 2: light cream, cheese, smoke, salmon, cucumber, roll them, they come 285 00:11:50,120 --> 00:11:53,760 Speaker 2: out so beautifully. Or even mini sandwiches with somesh sit 286 00:11:53,800 --> 00:11:56,439 Speaker 2: of red salmon with a bit of light filly, or 287 00:11:56,880 --> 00:11:59,520 Speaker 2: you can do the egg curried kind of egg and 288 00:11:59,760 --> 00:12:02,960 Speaker 2: cut them cut them into fingers. Everyone loves that, and 289 00:12:03,000 --> 00:12:06,079 Speaker 2: it's healthier, it's relatively cost effective, and it means you're 290 00:12:06,080 --> 00:12:08,320 Speaker 2: having something that's also filling, because of course, the issue 291 00:12:08,320 --> 00:12:09,760 Speaker 2: with a lot of those kind of snacks is that 292 00:12:09,760 --> 00:12:12,440 Speaker 2: you can have twenty of them, especially pastry, and it 293 00:12:12,480 --> 00:12:14,880 Speaker 2: doesn't even touch the side. So don't forget your mini 294 00:12:14,920 --> 00:12:17,520 Speaker 2: sandwiches and mini wraps and cut up vegetigree, especially with 295 00:12:17,559 --> 00:12:19,160 Speaker 2: some of the dips we've spoken about, which can be 296 00:12:19,240 --> 00:12:22,599 Speaker 2: quite light. But moving on from healthier weekends, there was 297 00:12:22,640 --> 00:12:24,560 Speaker 2: a really big research study that got a lot of 298 00:12:24,559 --> 00:12:28,880 Speaker 2: media attention last week about cognitive decline. And I know 299 00:12:29,040 --> 00:12:31,280 Speaker 2: for anyone who's seen or has a family member who 300 00:12:31,320 --> 00:12:33,920 Speaker 2: suffered the effects of dementia or Alzheimer's, you'll know how 301 00:12:34,240 --> 00:12:37,400 Speaker 2: distressing it is. It can impact people quite young. Certainly, 302 00:12:37,440 --> 00:12:41,360 Speaker 2: there's a genetic predisposition, but also heavily lifestyle influenced, and 303 00:12:41,400 --> 00:12:43,000 Speaker 2: I think all of us would agree ly, and if 304 00:12:43,000 --> 00:12:46,320 Speaker 2: we live these long lives that we're proposed to, we 305 00:12:46,360 --> 00:12:49,400 Speaker 2: want our marbles intact, and certainly as we move into 306 00:12:49,440 --> 00:12:51,720 Speaker 2: our sixties and beyond, it's something to be considering. So 307 00:12:51,800 --> 00:12:54,000 Speaker 2: this was some big data coming out of the US 308 00:12:54,360 --> 00:12:58,760 Speaker 2: published in a big scientific journal Neurology, and it tracked 309 00:12:58,880 --> 00:13:01,559 Speaker 2: over fourteen thousand people over ten year period and the 310 00:13:01,600 --> 00:13:03,720 Speaker 2: average age was sixty four, So it was really looking 311 00:13:03,760 --> 00:13:06,800 Speaker 2: at older individuals and the effect of diet on cognitive 312 00:13:06,920 --> 00:13:11,480 Speaker 2: performance and in specifically thinking speed and recall a memory. 313 00:13:11,679 --> 00:13:13,640 Speaker 2: So some very clear markers and they says lots of 314 00:13:13,679 --> 00:13:16,679 Speaker 2: different things cholesterol and health, but this is specifically in 315 00:13:16,720 --> 00:13:20,439 Speaker 2: regards to neurological aging, and they were looking at weather. 316 00:13:20,800 --> 00:13:23,400 Speaker 2: The Mind diet, which is a diet pattern that came 317 00:13:23,440 --> 00:13:26,520 Speaker 2: out several years ago. It's a mix of basically the 318 00:13:26,640 --> 00:13:29,199 Speaker 2: DASH diet, which is a diet developed to lower blood pressure, 319 00:13:29,240 --> 00:13:33,560 Speaker 2: and Mediterranean and this is it's called dietary approaches to 320 00:13:33,720 --> 00:13:38,319 Speaker 2: stop hypertension intervention for neurodegenerative delay. So it's complicated and 321 00:13:38,360 --> 00:13:40,760 Speaker 2: hence they call it the Mind diet. And I'll go 322 00:13:40,800 --> 00:13:42,520 Speaker 2: through the specifics of it in a minute, because it's 323 00:13:42,520 --> 00:13:45,120 Speaker 2: actually quite interesting. I think a lot of people would 324 00:13:45,160 --> 00:13:48,000 Speaker 2: profess to eating or claim to eat well, but actually 325 00:13:48,000 --> 00:13:50,320 Speaker 2: when you look at the specifics of this for brain health, 326 00:13:50,920 --> 00:13:52,960 Speaker 2: a lot of the boxes wouldn't be by be being 327 00:13:53,000 --> 00:13:55,559 Speaker 2: ticked by many of us, because it was found that 328 00:13:55,640 --> 00:13:58,720 Speaker 2: those who were rated, and they rated the participants according 329 00:13:58,720 --> 00:14:01,120 Speaker 2: to how close their diet was to the dietary patterns 330 00:14:01,120 --> 00:14:04,320 Speaker 2: suggested in Mind, and it was found that the group 331 00:14:05,280 --> 00:14:09,760 Speaker 2: who were most similar had four percent were less likely 332 00:14:09,800 --> 00:14:12,840 Speaker 2: to suffer from neurodegenerative delay over that ten year period, 333 00:14:13,200 --> 00:14:16,440 Speaker 2: but more so for women six percent less likely because 334 00:14:16,440 --> 00:14:19,040 Speaker 2: twelve percent of all individuals in the studies suffered some 335 00:14:19,080 --> 00:14:22,640 Speaker 2: form of dementia in that period. So I think there's 336 00:14:22,680 --> 00:14:24,520 Speaker 2: some learnings here for all of us, given that we 337 00:14:24,520 --> 00:14:26,720 Speaker 2: would all want to keep our brain as healthy as possible, 338 00:14:27,040 --> 00:14:30,240 Speaker 2: and unlike I guess regimes for weight control and fat loss, 339 00:14:30,240 --> 00:14:32,080 Speaker 2: it's about what you should be eating as opposed to 340 00:14:32,080 --> 00:14:35,480 Speaker 2: what you shouldn't. And there's ten core components of the 341 00:14:35,560 --> 00:14:39,440 Speaker 2: mind diet approach. The first is leafy greens separated out 342 00:14:39,480 --> 00:14:44,920 Speaker 2: from other vegetables. Then there's vegetables as well, whole grains, legume, seafood, poultry, 343 00:14:45,000 --> 00:14:48,640 Speaker 2: olive oil, nuts, berries, and wine, as well as five 344 00:14:48,720 --> 00:14:51,400 Speaker 2: unhealthy foods which are rated so damaging to the brain 345 00:14:51,440 --> 00:14:53,480 Speaker 2: that you lose points. If you're raiding your diet, and 346 00:14:53,520 --> 00:14:57,200 Speaker 2: these include process fat like margarine and butter cheese, which 347 00:14:57,240 --> 00:15:00,920 Speaker 2: is an interesting one, pastries and sweet food like ca biscuits, 348 00:15:00,960 --> 00:15:04,080 Speaker 2: and fried and fast food. So it's a balance of ratios, 349 00:15:04,120 --> 00:15:07,760 Speaker 2: but it does give you specific recommendations about how many 350 00:15:07,800 --> 00:15:10,680 Speaker 2: of those foods each day you should be having. So 351 00:15:10,800 --> 00:15:14,000 Speaker 2: basically it suggested that leafy greens like spinach, kale, broccoli, 352 00:15:14,040 --> 00:15:18,000 Speaker 2: Brussels sprouts because of their extremely high antioxidant properties, are 353 00:15:18,040 --> 00:15:20,320 Speaker 2: consumed at least six times a week, so at least 354 00:15:20,320 --> 00:15:23,400 Speaker 2: a serve a day, and in addition one other vegetable, 355 00:15:23,440 --> 00:15:27,400 Speaker 2: so that might be an orange vegetable, a carrot, sweet potato, potato, 356 00:15:27,560 --> 00:15:29,720 Speaker 2: but you have to separate out your greens as one 357 00:15:29,760 --> 00:15:32,440 Speaker 2: served minimum as well as a second server veggies. 358 00:15:33,080 --> 00:15:33,520 Speaker 1: Berries. 359 00:15:33,680 --> 00:15:35,800 Speaker 2: When it comes to fruit or fruits good, but specifically 360 00:15:35,880 --> 00:15:38,000 Speaker 2: berries are identified as something that we all should be 361 00:15:38,000 --> 00:15:40,960 Speaker 2: consuming twice each week as a minimum. In this study, 362 00:15:40,960 --> 00:15:43,160 Speaker 2: they use blackberries because it was an American study. We 363 00:15:43,200 --> 00:15:45,440 Speaker 2: don't have a lot of blackberries here in Australia, but 364 00:15:45,480 --> 00:15:47,600 Speaker 2: blueberries are pretty high up there too, and that's a 365 00:15:47,640 --> 00:15:49,600 Speaker 2: lot easier at the momently, and since the prices have 366 00:15:49,640 --> 00:15:53,240 Speaker 2: come way down finally in supermarkets, definitely frozen or okay 367 00:15:53,320 --> 00:15:56,480 Speaker 2: as well. We should be having four serves of legumes 368 00:15:56,520 --> 00:15:59,880 Speaker 2: each week, so that is our chickpeas, lend tools, kidney beans, 369 00:16:00,080 --> 00:16:02,960 Speaker 2: and I guarantee very few people listening would have lentils 370 00:16:03,040 --> 00:16:06,600 Speaker 2: or chickpeas four times a week. Five serves of nuts 371 00:16:06,640 --> 00:16:09,840 Speaker 2: each week, so nuts most days of thirty grams, which 372 00:16:09,840 --> 00:16:11,440 Speaker 2: could be any nuts as long as as it was 373 00:16:11,440 --> 00:16:13,760 Speaker 2: on most days, which is where things like our nut 374 00:16:13,800 --> 00:16:17,280 Speaker 2: bars and seeded snacks can come in quite handy. Fish 375 00:16:17,320 --> 00:16:19,920 Speaker 2: definitely fish minimum once a week, but we would recommend 376 00:16:19,920 --> 00:16:22,680 Speaker 2: at least three times oily fish is the ideal option. 377 00:16:23,120 --> 00:16:25,040 Speaker 2: Poultry a couple of times a week, and then red 378 00:16:25,080 --> 00:16:28,400 Speaker 2: meat consumes sparingly at most three times a week, and 379 00:16:28,440 --> 00:16:30,840 Speaker 2: it certainly not a low carb regime. Three serves of 380 00:16:30,880 --> 00:16:33,120 Speaker 2: whole grains per day, which is really high, so that's 381 00:16:33,160 --> 00:16:36,080 Speaker 2: your whole grain, cereal or breads. Olive oil is the 382 00:16:36,120 --> 00:16:39,120 Speaker 2: primary oil for cooking, and wine is mentioned, but it 383 00:16:39,200 --> 00:16:42,280 Speaker 2: is just a glass per day, not a large glass, 384 00:16:42,360 --> 00:16:45,600 Speaker 2: just to standard poor and then looking to minimize intape 385 00:16:45,600 --> 00:16:49,480 Speaker 2: basically of sweet foods because they basic sweet foods, red 386 00:16:49,520 --> 00:16:53,120 Speaker 2: meat and fried and fast food because they increase inflammation 387 00:16:53,240 --> 00:16:56,600 Speaker 2: compared to those super brain foods which reduce it. The 388 00:16:56,680 --> 00:17:01,160 Speaker 2: only thing I disagree with Leanne is the cheese. Because 389 00:17:01,200 --> 00:17:04,359 Speaker 2: they target cheese as a food to avoid and have 390 00:17:04,400 --> 00:17:08,000 Speaker 2: it most once a week. They're saying it's pro inflammatory. 391 00:17:08,600 --> 00:17:11,919 Speaker 2: I disagree nutritionally, I think there's benefits of cheese. I 392 00:17:11,920 --> 00:17:14,920 Speaker 2: think with cheese it's about portion control. But obviously I 393 00:17:14,960 --> 00:17:18,359 Speaker 2: think Marjorie fried food, sweet foods, absolutely the less we 394 00:17:18,400 --> 00:17:20,880 Speaker 2: consume the better. So I'll ask you about your thoughts 395 00:17:20,880 --> 00:17:22,680 Speaker 2: on cheese in a second. But I guess the key 396 00:17:22,720 --> 00:17:25,159 Speaker 2: point I wanted to make here was a lot of 397 00:17:25,200 --> 00:17:27,919 Speaker 2: people listening will think that they eat well, but I 398 00:17:27,960 --> 00:17:30,960 Speaker 2: guarantee they're not having a serve of leafy greens most days, 399 00:17:31,240 --> 00:17:33,800 Speaker 2: they're not having a serve of nuts most days, and 400 00:17:34,280 --> 00:17:37,720 Speaker 2: they are eating far more fried, fast food, processed food 401 00:17:37,920 --> 00:17:39,720 Speaker 2: than they should be. Really, it's like once a week. 402 00:17:39,760 --> 00:17:42,280 Speaker 2: I reckon people eat it multiple times a day, whether 403 00:17:42,320 --> 00:17:44,960 Speaker 2: it's a snack, food, a treat, more wine than we 404 00:17:45,000 --> 00:17:47,200 Speaker 2: should be having. So I think it's not just about 405 00:17:47,200 --> 00:17:50,120 Speaker 2: the good, but it's making sure that the bad is minimized, 406 00:17:50,600 --> 00:17:53,080 Speaker 2: and we all need to eat a lot more leafy greens, legumes, 407 00:17:53,240 --> 00:17:55,880 Speaker 2: foods like that to get the benefit. And cheese I'd 408 00:17:55,920 --> 00:17:58,480 Speaker 2: be much more liberal on. I think cheese, in my mind, 409 00:17:58,560 --> 00:18:00,919 Speaker 2: is not the issue. There's plenty more foods causing more 410 00:18:01,000 --> 00:18:02,760 Speaker 2: drama than a bit of cheese if you use it 411 00:18:02,760 --> 00:18:03,760 Speaker 2: in control portions. 412 00:18:03,800 --> 00:18:06,200 Speaker 1: What do you think? Yeah, I agree, I think it's 413 00:18:07,200 --> 00:18:09,399 Speaker 1: odd to see cheese like that because we do know 414 00:18:09,480 --> 00:18:11,879 Speaker 1: that it's great in terms if it gives you protein, 415 00:18:11,920 --> 00:18:14,359 Speaker 1: it gives you healthy bats like, there's multiple benefits, and 416 00:18:14,400 --> 00:18:16,040 Speaker 1: it's really yummy too. So I feel like you can 417 00:18:16,040 --> 00:18:18,119 Speaker 1: make a really healthy, wholesome meal and just add a 418 00:18:18,160 --> 00:18:19,720 Speaker 1: little bit of cheese on top and it sort of 419 00:18:20,080 --> 00:18:23,520 Speaker 1: compliments that meal and really makes it a lot more enjoyable. 420 00:18:23,560 --> 00:18:25,240 Speaker 1: But I did like how they sort of were like 421 00:18:25,280 --> 00:18:27,959 Speaker 1: focused on these foods and reduce these foods. So it 422 00:18:28,080 --> 00:18:30,600 Speaker 1: wasn't I mean, is it a diet is it not? 423 00:18:30,760 --> 00:18:33,000 Speaker 1: Is it a style of eating? Who knows? But it 424 00:18:33,040 --> 00:18:36,080 Speaker 1: is patern a patental style, yes, So I think it's 425 00:18:36,080 --> 00:18:38,480 Speaker 1: really important, particularly even myself. You know, I've got a 426 00:18:38,480 --> 00:18:41,159 Speaker 1: family history of Alzheimer's and dementia, so it's something that 427 00:18:41,240 --> 00:18:44,040 Speaker 1: I'm really aware of and we do know that there's 428 00:18:44,080 --> 00:18:46,280 Speaker 1: quite a lot of lifestyle strategies that you know, we 429 00:18:46,280 --> 00:18:48,920 Speaker 1: can do as well to help that. I don't both 430 00:18:48,960 --> 00:18:51,160 Speaker 1: my parents. They take their fish oils, they do crosswedd 431 00:18:51,160 --> 00:18:53,800 Speaker 1: puzzles regularly, like they're really kind of all over it. 432 00:18:53,840 --> 00:18:55,520 Speaker 1: But this is a good study that I'm definitely going 433 00:18:55,600 --> 00:18:58,400 Speaker 1: to show my parents as well. But I really liked 434 00:18:58,400 --> 00:19:00,159 Speaker 1: how they sort of were like, this is what we 435 00:19:00,200 --> 00:19:02,639 Speaker 1: want you to focus on in terms of reducing because 436 00:19:02,680 --> 00:19:05,560 Speaker 1: the typical Western style diet that we have in Australia, 437 00:19:05,680 --> 00:19:08,080 Speaker 1: we have far too many of these things. So less 438 00:19:08,080 --> 00:19:11,160 Speaker 1: than a tablespoon of butter or margarine a day, less 439 00:19:11,160 --> 00:19:14,040 Speaker 1: than one serving of cheese a week. Interesting, but that's 440 00:19:14,440 --> 00:19:17,520 Speaker 1: what they recommend. Fewer than four portions of red meat 441 00:19:17,560 --> 00:19:20,560 Speaker 1: a week, I think, particularly for males. I learn a 442 00:19:20,600 --> 00:19:23,240 Speaker 1: lot of families as well would probably have more portions 443 00:19:23,240 --> 00:19:24,800 Speaker 1: of that. And that's just red meat, that's not the 444 00:19:25,160 --> 00:19:28,560 Speaker 1: process red meats like the sausages and the salamis and 445 00:19:28,560 --> 00:19:30,080 Speaker 1: that sort of thing. So I think a lot of 446 00:19:30,119 --> 00:19:32,880 Speaker 1: families are probably having more than four portions of red 447 00:19:32,920 --> 00:19:35,000 Speaker 1: meat a week when we count the ham or salami 448 00:19:35,080 --> 00:19:36,960 Speaker 1: that might go onto a sandwich, then we count the 449 00:19:37,000 --> 00:19:39,879 Speaker 1: sausages or lamb chops that go into dinner. Then we 450 00:19:39,960 --> 00:19:41,439 Speaker 1: back it up on the weekend, we might have a 451 00:19:41,440 --> 00:19:43,680 Speaker 1: bit of bacon or something as well. So I think 452 00:19:43,680 --> 00:19:45,639 Speaker 1: that that's definitely a key area that a lot of 453 00:19:45,640 --> 00:19:48,400 Speaker 1: people can target. Less than a serving of fried food 454 00:19:48,440 --> 00:19:50,560 Speaker 1: a week is pretty crazy, because I agree with you. 455 00:19:50,640 --> 00:19:52,639 Speaker 1: I think most people have more than one serving of 456 00:19:52,640 --> 00:19:55,320 Speaker 1: fried food a week and fewer than five serves of 457 00:19:55,359 --> 00:19:57,840 Speaker 1: pastries or candies. So if you're somebody that enjoys a 458 00:19:57,840 --> 00:20:01,439 Speaker 1: bit of chocolate every day, that's a more than the 459 00:20:01,520 --> 00:20:04,600 Speaker 1: recommended amounts. And I would argue that something like seventy 460 00:20:04,920 --> 00:20:08,600 Speaker 1: percent plus dark chocolate maybe wouldn't fall into that category. 461 00:20:08,760 --> 00:20:11,879 Speaker 1: But the other things like the pastries and just candy lollies, 462 00:20:12,200 --> 00:20:14,399 Speaker 1: you know, baked goods, that sort of thing, fewer than 463 00:20:14,440 --> 00:20:16,680 Speaker 1: five servings a week. All of that adds up really 464 00:20:16,720 --> 00:20:19,240 Speaker 1: really quickly. So to give you a quick example of 465 00:20:19,280 --> 00:20:22,280 Speaker 1: what a meal plan would be on a mind diet 466 00:20:22,520 --> 00:20:26,080 Speaker 1: if you are really focusing on improving your cognitive function 467 00:20:26,200 --> 00:20:29,240 Speaker 1: long term, an example of a mind diet breakfast might 468 00:20:29,240 --> 00:20:31,199 Speaker 1: be a bowl of oatmeal or porridge. You might do 469 00:20:31,280 --> 00:20:34,040 Speaker 1: some overnight oats. It might be a hot bowl of 470 00:20:34,040 --> 00:20:36,639 Speaker 1: porridge with some whole grains in it from the oats, 471 00:20:36,680 --> 00:20:38,600 Speaker 1: and then of course topping that with your berries for 472 00:20:38,640 --> 00:20:41,840 Speaker 1: the antioxidants, and some nuts and seeds, particularly something like 473 00:20:41,880 --> 00:20:45,119 Speaker 1: walnuts as well. Lunch could be something like a cold 474 00:20:45,160 --> 00:20:47,280 Speaker 1: pasta salad that you've made ahead of time. You want 475 00:20:47,320 --> 00:20:50,480 Speaker 1: to use whole wheat pasta or high fiber pasta. You 476 00:20:50,520 --> 00:20:54,200 Speaker 1: want to use lots of veggies and salad, spinach, kale, tomato, cucumber, 477 00:20:54,280 --> 00:20:56,840 Speaker 1: add some chickpeas in there, and then for addressing your 478 00:20:56,920 --> 00:20:58,879 Speaker 1: drizzle it with extra version olive oil and maybe a 479 00:20:58,920 --> 00:21:01,480 Speaker 1: little bit of about something, maybe a bit of lemon juice, 480 00:21:01,520 --> 00:21:03,879 Speaker 1: some salt and pepper. If you're looking at snacks like 481 00:21:03,920 --> 00:21:07,399 Speaker 1: Susie mentioned nuts, something like dried legumes like you know, 482 00:21:07,440 --> 00:21:10,480 Speaker 1: some dried chickpeas, or something serving of nuts, or even 483 00:21:10,520 --> 00:21:12,320 Speaker 1: a piece of whole grain bread with a little bit 484 00:21:12,359 --> 00:21:14,240 Speaker 1: of nut butter on it, such as peanut butter or 485 00:21:14,240 --> 00:21:16,520 Speaker 1: almond butter. That could do you as well. And then 486 00:21:16,520 --> 00:21:18,560 Speaker 1: for dinner you want some lean protein, you want some 487 00:21:18,640 --> 00:21:20,560 Speaker 1: chicken breast, You want a bit of baked fish or 488 00:21:20,600 --> 00:21:23,200 Speaker 1: some chicken you know, serve it with some fresh herbs, 489 00:21:23,240 --> 00:21:25,600 Speaker 1: some lemon, bake it in the oven. And then to 490 00:21:25,680 --> 00:21:27,919 Speaker 1: serve you might do some brown rice or some kinoa, 491 00:21:28,040 --> 00:21:30,120 Speaker 1: and then you might have a bit of kale or broccolini, 492 00:21:30,200 --> 00:21:32,080 Speaker 1: or you know, a good serving of leafy greens on 493 00:21:32,119 --> 00:21:34,760 Speaker 1: the side, plus a little extra such as you know, 494 00:21:34,800 --> 00:21:36,640 Speaker 1: some more colors. You might have a bit of onions, 495 00:21:36,640 --> 00:21:38,840 Speaker 1: some carrots, and a bit of beetroot as well. So 496 00:21:38,920 --> 00:21:42,440 Speaker 1: that's sort of practically how a mind diet can look 497 00:21:42,480 --> 00:21:44,760 Speaker 1: for most people. And I can pretty much guarantee you 498 00:21:44,760 --> 00:21:47,520 Speaker 1: that ninety five percent of Australians aren't eating that way 499 00:21:47,840 --> 00:21:50,960 Speaker 1: because that basically is general healthy eating with a few 500 00:21:51,000 --> 00:21:55,560 Speaker 1: other targeted nutrients in there, which sadly, most Australians don't do. 501 00:21:55,720 --> 00:21:57,640 Speaker 1: So if we can start to incorporate just a few 502 00:21:57,640 --> 00:22:01,200 Speaker 1: of these general principles, not only will our overall health 503 00:22:01,240 --> 00:22:03,760 Speaker 1: be better, but we might actually give ourselves, you know, 504 00:22:03,800 --> 00:22:05,600 Speaker 1: a bit of a leg up when it comes to 505 00:22:05,720 --> 00:22:07,120 Speaker 1: cognition long term as well. 506 00:22:07,720 --> 00:22:10,400 Speaker 2: True, and I should say the reason that these foods 507 00:22:10,440 --> 00:22:12,800 Speaker 2: work when it comes to brain health is basically a 508 00:22:12,800 --> 00:22:16,760 Speaker 2: lot of cognitive functions based on cellular communication. So when 509 00:22:16,760 --> 00:22:19,960 Speaker 2: the cell is clogged with fat or inflamed, it basically 510 00:22:20,040 --> 00:22:24,200 Speaker 2: halts the efficiency of communication. So that is why an 511 00:22:24,280 --> 00:22:27,879 Speaker 2: anti inflammatory approach basically help keeps the cells healthier for 512 00:22:27,920 --> 00:22:30,720 Speaker 2: longer and has a specific effect on cognition. 513 00:22:30,840 --> 00:22:31,960 Speaker 1: So that's actually the link. 514 00:22:32,280 --> 00:22:33,760 Speaker 2: The other thing I was going to say about cheese 515 00:22:33,800 --> 00:22:36,240 Speaker 2: is an American study, and I wonder, because there's so 516 00:22:36,240 --> 00:22:39,159 Speaker 2: many cheeseburgers and kind of cheese consumed is part of 517 00:22:39,240 --> 00:22:42,280 Speaker 2: fast food if maybe that's one of the reasons, Like 518 00:22:42,400 --> 00:22:45,520 Speaker 2: cheese in the US is often that real yellow block 519 00:22:45,600 --> 00:22:48,879 Speaker 2: style Monterey Jack, you know, the way they eat cheese, 520 00:22:49,200 --> 00:22:51,880 Speaker 2: whereas I'd say, here, you know, we're using a lot 521 00:22:51,880 --> 00:22:55,080 Speaker 2: more white cheeses, fetters, cottage cheese. So you know, we're 522 00:22:55,119 --> 00:22:57,160 Speaker 2: not saying cheese is good. We're saying used in moderation. 523 00:22:57,240 --> 00:22:59,439 Speaker 2: It's not going to be negative if it's consumed part 524 00:22:59,480 --> 00:23:01,879 Speaker 2: of a healthy diet as opposed to being on a 525 00:23:01,960 --> 00:23:03,280 Speaker 2: cheeseburger and deep fried. 526 00:23:03,400 --> 00:23:05,359 Speaker 1: So that might be the link there. I want to 527 00:23:05,400 --> 00:23:07,800 Speaker 1: also it might be related to the sodium or the 528 00:23:07,480 --> 00:23:09,879 Speaker 1: salt content as well. And in America, I've had a 529 00:23:09,920 --> 00:23:11,760 Speaker 1: lot of American clients that have a hard time getting 530 00:23:11,800 --> 00:23:13,560 Speaker 1: low fat cheese as well. Have you ever had that 531 00:23:13,640 --> 00:23:15,960 Speaker 1: experience where most of the cheese and the dairy in 532 00:23:16,000 --> 00:23:18,199 Speaker 1: America is the full fat variety. They don't have a 533 00:23:18,200 --> 00:23:20,520 Speaker 1: lot of say, lowfat cheddar. It's just a little bit 534 00:23:20,520 --> 00:23:22,640 Speaker 1: harder to get. So potentially that could be a reason 535 00:23:22,720 --> 00:23:23,960 Speaker 1: or the link between sodium. 536 00:23:24,600 --> 00:23:27,000 Speaker 2: I think like if you go to Whole Foods and 537 00:23:27,000 --> 00:23:30,040 Speaker 2: spend a fortune, you've got access to amazing options like 538 00:23:30,119 --> 00:23:34,080 Speaker 2: we do. But I find in mainstream America the Walmart 539 00:23:34,200 --> 00:23:37,320 Speaker 2: and where they're shopping at those major supermarkets. Absolutely it's 540 00:23:37,359 --> 00:23:40,639 Speaker 2: that real process cheese. You know, there's craft singles, you know. 541 00:23:40,720 --> 00:23:44,080 Speaker 2: So perhaps that's why it's more targeted because that diet 542 00:23:44,080 --> 00:23:46,359 Speaker 2: pattern came out of the States or had a heavily 543 00:23:46,560 --> 00:23:49,159 Speaker 2: you know, us influence. All right, Leanne, I want to 544 00:23:49,200 --> 00:23:52,080 Speaker 2: share a product that I found that I think is 545 00:23:52,080 --> 00:23:54,440 Speaker 2: a great snack and it actually is a legga based snack, 546 00:23:54,480 --> 00:23:57,520 Speaker 2: which is what we're talking about today. It's tricky to 547 00:23:57,600 --> 00:24:00,840 Speaker 2: find though I did find it in holes, but it 548 00:24:00,920 --> 00:24:03,200 Speaker 2: was like one of those modern coals is in the city, 549 00:24:04,000 --> 00:24:06,920 Speaker 2: and I think sometimes they tend to stock newer products. 550 00:24:07,000 --> 00:24:11,320 Speaker 2: The brand is the same brand that makes the cauliflower chips, 551 00:24:11,320 --> 00:24:13,640 Speaker 2: the mushroom chips, the beetroot chips. It's in the health 552 00:24:13,640 --> 00:24:17,600 Speaker 2: food section. I haven't seen it in mainstream supermarkets, but 553 00:24:17,680 --> 00:24:19,920 Speaker 2: you can find it online and I think that they're 554 00:24:20,000 --> 00:24:23,560 Speaker 2: trialing it perhaps at one of these more boutique supermarkets. 555 00:24:23,560 --> 00:24:26,080 Speaker 2: But it's really strong nutritionally and you can buy it online. 556 00:24:26,280 --> 00:24:28,800 Speaker 2: So it's made by the DJ and A company and 557 00:24:28,840 --> 00:24:31,960 Speaker 2: it comes under the brand Nature's Protein and it's called 558 00:24:32,000 --> 00:24:34,480 Speaker 2: Protein Mix. So there's lots of these different packets. There's 559 00:24:34,480 --> 00:24:36,840 Speaker 2: an atamamae one green peas. We've seen a few of 560 00:24:36,880 --> 00:24:39,320 Speaker 2: them before, but I particularly like this one because it 561 00:24:39,359 --> 00:24:42,240 Speaker 2: had a mix of a range of different legumes including 562 00:24:42,240 --> 00:24:45,320 Speaker 2: green peas, young soybeans, and chippeas in sort of a 563 00:24:45,359 --> 00:24:48,880 Speaker 2: snack sized packet. Now, I think I paid about five 564 00:24:49,000 --> 00:24:51,680 Speaker 2: or six dollars for it. Like online now i'm looking, 565 00:24:51,720 --> 00:24:54,320 Speaker 2: you can get twelve seventy grand packs for thirty dollars, 566 00:24:54,359 --> 00:24:56,560 Speaker 2: which is actually really affordable. This is just on an 567 00:24:56,560 --> 00:24:59,359 Speaker 2: online sort of health food store. But the reason I 568 00:24:59,480 --> 00:25:02,359 Speaker 2: liked Leanne that it was just so clean, like it 569 00:25:02,520 --> 00:25:05,719 Speaker 2: only basically contains the dry nuts, so it's thirty two 570 00:25:05,720 --> 00:25:08,840 Speaker 2: percent green pea, young soy bean, thirty two percent chickpeas, 571 00:25:08,880 --> 00:25:11,720 Speaker 2: thirty one percent vegetable oil malto sea salt used to 572 00:25:11,720 --> 00:25:13,840 Speaker 2: extract in a bit of natural flavor. It's gluten free, 573 00:25:13,880 --> 00:25:18,159 Speaker 2: dairy free, no preservatives, ticks the box vegans, and I 574 00:25:18,240 --> 00:25:21,840 Speaker 2: find those crunchy kind of bean snacks are quite palatable. 575 00:25:21,920 --> 00:25:25,440 Speaker 2: People really like them. They're growing in popularity and per serve, 576 00:25:25,600 --> 00:25:28,680 Speaker 2: so they're dividing the bag into three two point five 577 00:25:28,760 --> 00:25:32,439 Speaker 2: serves of thirty grams and you get a massive eight 578 00:25:32,920 --> 00:25:35,480 Speaker 2: point eight grams of I'm just going to lean in 579 00:25:35,480 --> 00:25:36,000 Speaker 2: when I hang. 580 00:25:35,880 --> 00:25:38,560 Speaker 1: On eight grams of protein. Serve, jump me to do 581 00:25:38,560 --> 00:25:40,320 Speaker 1: the nutritionals. Can you have? 582 00:25:40,359 --> 00:25:40,680 Speaker 2: You got that? 583 00:25:41,000 --> 00:25:43,920 Speaker 1: Five Yeah, five hundred and twenty five pilliduals per serve, 584 00:25:44,000 --> 00:25:46,520 Speaker 1: so serving size being thirty grams, which is roughly about 585 00:25:46,520 --> 00:25:49,440 Speaker 1: one hundred and twenty calories eight grams of protein, which 586 00:25:49,480 --> 00:25:51,879 Speaker 1: is massive for a small serve. So thirty grams is 587 00:25:51,960 --> 00:25:55,480 Speaker 1: essentially about the size of you know those lunchbox mini 588 00:25:55,560 --> 00:25:57,639 Speaker 1: chip packs that you might put in the kids lunchboxes, 589 00:25:57,640 --> 00:25:59,920 Speaker 1: those mini snack packs of chips. That's about a third 590 00:26:00,440 --> 00:26:02,639 Speaker 1: that are served, so it's not huge. So eight grams 591 00:26:02,640 --> 00:26:05,760 Speaker 1: of protein is pretty big. Four point one grams of 592 00:26:05,800 --> 00:26:08,120 Speaker 1: fat per serving, with only a gram of that being 593 00:26:08,160 --> 00:26:11,000 Speaker 1: saturated and zero being trans fat, which is what we want. 594 00:26:11,320 --> 00:26:14,159 Speaker 1: Twelve point three grams of carbohydrate, which is which is 595 00:26:14,200 --> 00:26:16,919 Speaker 1: really good. It's a well controlled amount of carbohydrate in 596 00:26:16,960 --> 00:26:19,800 Speaker 1: the snack, one point four grams of sugar, three point 597 00:26:19,800 --> 00:26:22,760 Speaker 1: six grams of dietary fiber, which is huge obviously because 598 00:26:22,800 --> 00:26:25,240 Speaker 1: it's a legume based snack, and two hundred and thirty 599 00:26:25,240 --> 00:26:28,280 Speaker 1: three milligrams of sodium a serve, which you know, honestly 600 00:26:28,359 --> 00:26:30,119 Speaker 1: is fine. You have to add a bit of salt, 601 00:26:30,119 --> 00:26:31,840 Speaker 1: a bit of flavor to these things to make them 602 00:26:31,840 --> 00:26:35,920 Speaker 1: taste good as well. So ingredient wise, there's thirty percent chickpeas, 603 00:26:36,200 --> 00:26:40,800 Speaker 1: twenty nine percent young soybeans, twenty five percent green peas, 604 00:26:41,040 --> 00:26:45,840 Speaker 1: so thirty sixty nearly seventy five percent basically just legumes, 605 00:26:45,840 --> 00:26:47,480 Speaker 1: and the rest of that is just some flavor in 606 00:26:47,520 --> 00:26:51,240 Speaker 1: some seasonings. So we've got vegetable oil seasoning with salt, 607 00:26:51,359 --> 00:26:56,119 Speaker 1: maltodextra and yeast extract, natural flavors, spices, vegetable powders, onion 608 00:26:56,160 --> 00:26:58,200 Speaker 1: and garlic, a little bit of some flour oil, a 609 00:26:58,240 --> 00:27:01,879 Speaker 1: little bit of tumeric followed finished by some raising agent. So, 610 00:27:02,000 --> 00:27:04,640 Speaker 1: as you said, a very very good ingredient list, but 611 00:27:04,840 --> 00:27:08,520 Speaker 1: very strong nutritionally. It provides that beautiful like crunchy salty 612 00:27:08,600 --> 00:27:10,480 Speaker 1: texture that a lot of people are looking for in 613 00:27:10,520 --> 00:27:13,800 Speaker 1: a snack. Really high protein, really high fiber. I absolutely 614 00:27:13,880 --> 00:27:16,359 Speaker 1: love them. I do have these in my coals. My 615 00:27:16,440 --> 00:27:19,439 Speaker 1: Coals has been redone recently, so it's new issue in 616 00:27:19,480 --> 00:27:21,920 Speaker 1: the last sort of year or so, so perhaps that's 617 00:27:21,960 --> 00:27:24,800 Speaker 1: why I haven't seen this one that is the blend. 618 00:27:24,920 --> 00:27:27,120 Speaker 1: But my Coals does have the straight at amamae ones 619 00:27:27,160 --> 00:27:29,200 Speaker 1: and the straight chickpea ones as well, which is great. 620 00:27:29,440 --> 00:27:30,719 Speaker 1: But I have to keep an eye out for this 621 00:27:30,760 --> 00:27:34,160 Speaker 1: new protein mix because I love I love that it's 622 00:27:34,200 --> 00:27:36,359 Speaker 1: a mix of the green peas, the soybeans, and the 623 00:27:36,440 --> 00:27:39,640 Speaker 1: chickpeas because from a diversity perspective for your gut health, 624 00:27:39,840 --> 00:27:42,120 Speaker 1: this is absolutely a positive Like we want as much 625 00:27:42,160 --> 00:27:44,360 Speaker 1: a diversity in our diet as possible because that then 626 00:27:44,440 --> 00:27:48,040 Speaker 1: positively influences our gut microbiome as well. True. 627 00:27:48,080 --> 00:27:49,800 Speaker 2: So yeah, I think they're more of these, and I 628 00:27:49,800 --> 00:27:51,879 Speaker 2: think they'll continue to grow because people are looking for 629 00:27:52,000 --> 00:27:55,399 Speaker 2: cleaner snacks that taste good and you know, I quite 630 00:27:55,440 --> 00:27:57,920 Speaker 2: like those ideally, you know, in place of chips, but 631 00:27:57,960 --> 00:28:01,840 Speaker 2: also leanne how expensive are potato chips? Like six dollars? 632 00:28:02,040 --> 00:28:04,760 Speaker 2: Like it's so expensive on sale? 633 00:28:04,840 --> 00:28:07,239 Speaker 1: They're like four fifty these days, and like that used 634 00:28:07,240 --> 00:28:08,680 Speaker 1: to be the full price of them. 635 00:28:09,240 --> 00:28:12,240 Speaker 2: Oh so yeah, they used to be like two dollars. 636 00:28:12,280 --> 00:28:14,480 Speaker 2: So these, if you get them online, they're actually really 637 00:28:14,480 --> 00:28:16,320 Speaker 2: cost effective as well, which is relevant to all of 638 00:28:16,400 --> 00:28:17,879 Speaker 2: us at the moment. So thanks for reading that. You 639 00:28:17,920 --> 00:28:19,920 Speaker 2: should able eyes are still good? 640 00:28:20,440 --> 00:28:23,760 Speaker 1: All right? Now the listener question list, no question of 641 00:28:23,800 --> 00:28:26,159 Speaker 1: the week, just how do we choose a good musli 642 00:28:26,320 --> 00:28:28,160 Speaker 1: or granola? So this is a good one, and I've 643 00:28:28,160 --> 00:28:31,560 Speaker 1: had this discussion many times with clients because it's very confusing, 644 00:28:31,920 --> 00:28:34,040 Speaker 1: and I think that a lot of people do understand that, 645 00:28:34,160 --> 00:28:36,480 Speaker 1: you know, a musli or granola is probably a better 646 00:28:36,520 --> 00:28:38,880 Speaker 1: option than a lot of the sugar filled cereals on 647 00:28:38,920 --> 00:28:41,680 Speaker 1: the market. But in terms of choosing a good one, 648 00:28:41,760 --> 00:28:44,680 Speaker 1: I would absolutely start with the ingredient list first. You know, 649 00:28:44,720 --> 00:28:47,479 Speaker 1: we want to see some sort of whole grain something 650 00:28:47,560 --> 00:28:49,560 Speaker 1: to start with on the ingredient list, whether that's whole 651 00:28:49,560 --> 00:28:52,479 Speaker 1: grain oats, whether that's some brand flakes or something like that, 652 00:28:52,560 --> 00:28:54,360 Speaker 1: something high fib or at a bit of carb to 653 00:28:54,400 --> 00:28:58,280 Speaker 1: start with, and or some healthy fats being nuts or seeds. 654 00:28:58,440 --> 00:29:01,400 Speaker 1: As the top priority for your ingredient list, there will 655 00:29:01,440 --> 00:29:03,560 Speaker 1: be some form of sugar in there. It might be 656 00:29:03,640 --> 00:29:05,960 Speaker 1: you know, cane sugar, It might be honey, it might 657 00:29:06,040 --> 00:29:09,200 Speaker 1: be sucros, it might be glucose, it might be some 658 00:29:09,240 --> 00:29:12,640 Speaker 1: sort of syrup. There will be sugar in there, generally 659 00:29:12,720 --> 00:29:15,280 Speaker 1: multiple types, as well as what brands tend to use, 660 00:29:15,360 --> 00:29:17,440 Speaker 1: but it's not so much an issue as long as 661 00:29:17,480 --> 00:29:20,200 Speaker 1: the sugar is a little bit further down the ingredient 662 00:29:20,280 --> 00:29:23,480 Speaker 1: list and per serving. Look in an ideal word, we 663 00:29:23,480 --> 00:29:25,720 Speaker 1: probably want less than five grams of sugar served, but 664 00:29:25,760 --> 00:29:28,080 Speaker 1: I think for something like a muslei or granola under 665 00:29:28,120 --> 00:29:30,520 Speaker 1: ten grams a serve I'm generally pretty happy with for 666 00:29:30,640 --> 00:29:34,360 Speaker 1: my clients. So there's sort of my top couple of criteria. 667 00:29:34,400 --> 00:29:36,680 Speaker 1: Look at your ingredient lists. We don't want obviously too 668 00:29:36,720 --> 00:29:39,000 Speaker 1: many additives. We want as many whole foods in that 669 00:29:39,160 --> 00:29:41,240 Speaker 1: ingredient list as possible, and right up the top, I 670 00:29:41,280 --> 00:29:43,680 Speaker 1: want to see some sort of whole grain, plus some 671 00:29:43,720 --> 00:29:46,120 Speaker 1: sort of good fats like nuts and seas and then 672 00:29:46,120 --> 00:29:48,680 Speaker 1: I also look at the fiber for a good music 673 00:29:48,840 --> 00:29:51,360 Speaker 1: or granola. Ideally I would like about three or four 674 00:29:51,360 --> 00:29:54,640 Speaker 1: grams a serving. Much more than that. I find that 675 00:29:54,760 --> 00:29:58,680 Speaker 1: companies are adding in a ton of prebodic fiber, which 676 00:29:58,760 --> 00:30:01,320 Speaker 1: for clients with sensored of tummies such as myself, and 677 00:30:01,320 --> 00:30:03,000 Speaker 1: a lot of clients that I work with might have 678 00:30:03,040 --> 00:30:05,240 Speaker 1: a history of a bit of an irritable bow, might 679 00:30:05,280 --> 00:30:07,920 Speaker 1: have a bit of diagnosed you know, ibs. And what 680 00:30:08,000 --> 00:30:10,320 Speaker 1: I find is that when you're looking at cereals in there, 681 00:30:10,360 --> 00:30:13,560 Speaker 1: you know, musers of granolas, and they're eight nine ten 682 00:30:13,760 --> 00:30:17,200 Speaker 1: plus grams of fiber per serving, it's not great and 683 00:30:17,240 --> 00:30:19,280 Speaker 1: a lot of people are quite sensitive to that. A 684 00:30:19,280 --> 00:30:22,000 Speaker 1: lot of people will got quite bloated, quite gassy, have 685 00:30:22,400 --> 00:30:26,200 Speaker 1: you know, just have unpleasant sort of gi symptoms later on. 686 00:30:26,280 --> 00:30:29,880 Speaker 1: So I don't necessarily think more fiber is better when 687 00:30:29,920 --> 00:30:33,600 Speaker 1: it's coming from that additive type fiber like it might be. 688 00:30:33,640 --> 00:30:36,000 Speaker 1: They're adding in, you know, a ton of inulin into 689 00:30:36,000 --> 00:30:39,080 Speaker 1: the cereal and that's what's boosting the overall fiber versus 690 00:30:39,080 --> 00:30:42,440 Speaker 1: a fiber coming from something like whole grained oats, cheer 691 00:30:42,520 --> 00:30:45,400 Speaker 1: seeds or you know, some nuts and some forpitas, So 692 00:30:45,440 --> 00:30:47,280 Speaker 1: we really want the fiber to come from the whole 693 00:30:47,280 --> 00:30:49,600 Speaker 1: food ingredient as much as possible. A little bit of 694 00:30:49,600 --> 00:30:52,200 Speaker 1: added fiber is fine, but I don't love seeing a 695 00:30:52,240 --> 00:30:54,800 Speaker 1: ton of it in something like a muzer or granola, 696 00:30:54,840 --> 00:30:56,400 Speaker 1: because I think a lot of people with a bit 697 00:30:56,400 --> 00:31:00,400 Speaker 1: of a sensitive tummy do struggle to digest all of that. True. 698 00:31:00,400 --> 00:31:02,719 Speaker 2: And it's funny because when we were writing our lineup 699 00:31:02,760 --> 00:31:05,120 Speaker 2: for today, I sort of was going through our Instagram 700 00:31:05,160 --> 00:31:08,120 Speaker 2: and someone had asked a question about musli, and I thought, oh, 701 00:31:08,120 --> 00:31:10,120 Speaker 2: that's a great question because I've been having an issue 702 00:31:10,160 --> 00:31:13,040 Speaker 2: where my clients are choosing what is a healthy granola, 703 00:31:13,640 --> 00:31:15,200 Speaker 2: but it's got very little car that seends to be 704 00:31:15,280 --> 00:31:17,920 Speaker 2: nut and seed based because it's targeting that desire for 705 00:31:17,960 --> 00:31:20,160 Speaker 2: lower carb foods. But really, Leanne in the morning, we 706 00:31:20,200 --> 00:31:22,240 Speaker 2: want our clients to have a good source of whole grains, 707 00:31:22,440 --> 00:31:24,800 Speaker 2: particularly if they have exercise to fuel them. So I 708 00:31:24,840 --> 00:31:27,560 Speaker 2: texted Leanne and about what to cover, and she'd already 709 00:31:27,560 --> 00:31:31,160 Speaker 2: messaged me muslely. So we're on the same vibrational patent, Leanne, 710 00:31:31,360 --> 00:31:34,719 Speaker 2: even though we're whole states apart. So yeah, my biggest 711 00:31:34,760 --> 00:31:37,280 Speaker 2: thing is my client's having muslei's and granolas that are 712 00:31:37,360 --> 00:31:39,920 Speaker 2: low in car but if they're teeming that with a protein, 713 00:31:40,000 --> 00:31:43,320 Speaker 2: yoga and berries, their breakfast just doesn't have any carbohydrate. So, 714 00:31:43,400 --> 00:31:45,600 Speaker 2: particularly if you're exercising and active, you need sort of 715 00:31:45,640 --> 00:31:48,240 Speaker 2: twenty thirty grams and it's ideally a time to get 716 00:31:48,240 --> 00:31:51,160 Speaker 2: some whole grains. So I'm looking on nutritionals for about 717 00:31:51,160 --> 00:31:53,640 Speaker 2: twenty grams of car perserve. I'm with you three to 718 00:31:53,720 --> 00:31:55,680 Speaker 2: five grams of dietary fiber. I would definitely want to 719 00:31:55,720 --> 00:31:58,760 Speaker 2: clean ingredient list. I can recognize all the ingredients. The 720 00:31:58,800 --> 00:32:00,880 Speaker 2: longer the ingredient list of the ganola, probably the more 721 00:32:00,920 --> 00:32:03,200 Speaker 2: processed it is. And I look for about less than 722 00:32:03,240 --> 00:32:06,000 Speaker 2: five gramds of sugars perserve, and I say generally I 723 00:32:06,040 --> 00:32:08,520 Speaker 2: try and avoid the dried fruit ones and go for 724 00:32:08,560 --> 00:32:10,360 Speaker 2: ones that have got say an oat base with some 725 00:32:10,560 --> 00:32:14,000 Speaker 2: perhaps nuts and seeds, but definitely have some carbohydrate in 726 00:32:14,040 --> 00:32:16,320 Speaker 2: there unless they're eating low carb for a particular reason. 727 00:32:16,440 --> 00:32:18,040 Speaker 2: So just keep that in mind when you're looking at 728 00:32:18,080 --> 00:32:20,000 Speaker 2: your labels. But the good news is there's loads of 729 00:32:20,000 --> 00:32:22,920 Speaker 2: different varieties out there. Sun Soul have got a great one. 730 00:32:23,480 --> 00:32:26,280 Speaker 2: The Carmens range of original type musles are really good 731 00:32:26,360 --> 00:32:29,400 Speaker 2: with their macro nutrients, so there's plenty to choose from, 732 00:32:29,520 --> 00:32:31,479 Speaker 2: And if you do prefer the low carb ones, they 733 00:32:31,520 --> 00:32:33,760 Speaker 2: can be a great topper if you're doing, say a 734 00:32:33,760 --> 00:32:35,880 Speaker 2: sweet yogurt in the afternoon, and you can use them 735 00:32:35,920 --> 00:32:38,960 Speaker 2: in a different way. But in most cases, if you 736 00:32:39,000 --> 00:32:42,040 Speaker 2: do prefer the low carb granolas, you like the taste, 737 00:32:42,200 --> 00:32:44,160 Speaker 2: I'd say have it with a banana, for example, to 738 00:32:44,400 --> 00:32:46,000 Speaker 2: get a bit of extra carb in there if you're 739 00:32:46,040 --> 00:32:48,280 Speaker 2: teaming it with particularly a plant based milk, which won't 740 00:32:48,280 --> 00:32:50,040 Speaker 2: have a lot of carbohydrate in there either. 741 00:32:50,440 --> 00:32:52,240 Speaker 1: Exactly, And I have a lot of clientsho would choose 742 00:32:52,400 --> 00:32:56,160 Speaker 1: more that Paleostar granola or Quito Star because, like, honestly, 743 00:32:56,200 --> 00:32:58,800 Speaker 1: the nutritionals are really strong in them. The ingredient lists 744 00:32:58,840 --> 00:33:01,600 Speaker 1: are very very good. They're basically just nuts seeds with 745 00:33:01,680 --> 00:33:04,360 Speaker 1: a bit of cinnamon and maybe some cilium musk or something. 746 00:33:04,360 --> 00:33:06,960 Speaker 1: So ingredient whise they're perfect, but like you said, they're 747 00:33:07,080 --> 00:33:09,600 Speaker 1: very high fat and that sort of contributes to a 748 00:33:09,680 --> 00:33:11,920 Speaker 1: higher calorie loads. A lot of the ladies that I'm 749 00:33:11,960 --> 00:33:14,520 Speaker 1: working with are aiming for a calorie deficit, so it's 750 00:33:14,560 --> 00:33:17,120 Speaker 1: not the best option. I actually prefer something with a 751 00:33:17,120 --> 00:33:19,040 Speaker 1: bit of an oat base to a add in that 752 00:33:19,080 --> 00:33:21,120 Speaker 1: carb like you say, particularly because a lot of my 753 00:33:21,160 --> 00:33:24,200 Speaker 1: clients are exercising and b just adding in a bulk 754 00:33:24,240 --> 00:33:26,320 Speaker 1: of you know, something like some oats or something will 755 00:33:26,320 --> 00:33:28,000 Speaker 1: mean that it's a little bit more affordable for the 756 00:33:28,040 --> 00:33:30,760 Speaker 1: budget and will also bring down that overall calorie load 757 00:33:30,840 --> 00:33:33,400 Speaker 1: per serving as well. So just some good points to 758 00:33:33,440 --> 00:33:35,640 Speaker 1: think about if you are looking to choose a music 759 00:33:35,720 --> 00:33:37,960 Speaker 1: a granola, but don't focus too much on what the 760 00:33:38,000 --> 00:33:40,080 Speaker 1: front and pack is telling you. Flip it over, have 761 00:33:40,120 --> 00:33:42,479 Speaker 1: a look at the ingredient list and the nutritional panel 762 00:33:42,640 --> 00:33:45,360 Speaker 1: and then make more of an informed decision from there 763 00:33:46,200 --> 00:33:48,360 Speaker 1: that brings us to the end of the nutrition catch 764 00:33:48,360 --> 00:33:50,360 Speaker 1: for another week. If you know that your diet needs 765 00:33:50,400 --> 00:33:52,800 Speaker 1: a little bit more protein in it, or you want 766 00:33:52,840 --> 00:33:56,080 Speaker 1: a little bit of a beautifully developed hot chocolate for 767 00:33:56,160 --> 00:33:58,760 Speaker 1: a range of design by dietitians, head to our website. 768 00:33:58,800 --> 00:34:00,920 Speaker 1: We've got both of our protein on there are Women's 769 00:34:00,960 --> 00:34:03,760 Speaker 1: Blend and our pre and Probodic Blend, and also our 770 00:34:03,800 --> 00:34:06,480 Speaker 1: rest and our Glow hot chocolate as well. That's designed 771 00:34:06,520 --> 00:34:10,040 Speaker 1: by dietitians dot com. We're so thankful for your support, 772 00:34:10,120 --> 00:34:12,080 Speaker 1: and thanks for listening. We will catch all of you 773 00:34:12,160 --> 00:34:23,120 Speaker 1: in next week's episode. Have a great week.