1 00:00:00,680 --> 00:00:02,960 Speaker 1: When it comes to your food. What are your weekends like? 2 00:00:03,160 --> 00:00:05,160 Speaker 2: Do you find it tricky to keep things on track 3 00:00:05,240 --> 00:00:09,399 Speaker 2: with eating out, parties, kids, sports, or maybe unexpected social 4 00:00:09,400 --> 00:00:11,720 Speaker 2: events often derailing your fat loss goals. 5 00:00:12,280 --> 00:00:13,600 Speaker 1: On today's episode. 6 00:00:13,280 --> 00:00:16,560 Speaker 2: Of The Nutrition Couch, we chat all things weekend eating 7 00:00:16,720 --> 00:00:20,120 Speaker 2: and how you can enjoy your weekends without totally going overboard. 8 00:00:20,680 --> 00:00:21,799 Speaker 1: Hi, I'm Leanne. 9 00:00:21,520 --> 00:00:24,920 Speaker 3: Ward and I'm Cissy Burrow, and together. 10 00:00:24,720 --> 00:00:27,440 Speaker 2: We bring you The Nutrition Couch, the weekly podcast that 11 00:00:27,520 --> 00:00:29,600 Speaker 2: keeps you up to date on everything that you need 12 00:00:29,640 --> 00:00:31,360 Speaker 2: to know in the world of nutrition. 13 00:00:31,520 --> 00:00:32,640 Speaker 1: As well as weekend eating. 14 00:00:32,680 --> 00:00:35,320 Speaker 2: We have some new research that links diet to cognitive 15 00:00:35,360 --> 00:00:38,360 Speaker 2: function as we get older. We found another tasty protein 16 00:00:38,400 --> 00:00:41,240 Speaker 2: snack in the supermarkets, and our listener question is all 17 00:00:41,280 --> 00:00:44,240 Speaker 2: about musley. But to kick us off this week, Susie, 18 00:00:44,240 --> 00:00:46,760 Speaker 2: we are talking about weekend eating and how to stay 19 00:00:46,760 --> 00:00:50,080 Speaker 2: on track because absolutely, I think that most people, probably 20 00:00:50,120 --> 00:00:53,760 Speaker 2: you'll not included, find the weekdays far easier to manage 21 00:00:53,800 --> 00:00:56,360 Speaker 2: than the weekends. And I think my first tip has 22 00:00:56,400 --> 00:00:59,279 Speaker 2: to be around planning, because I think our weekdays are 23 00:00:59,400 --> 00:01:01,920 Speaker 2: very structure, particularly for you know, I assume most of 24 00:01:02,000 --> 00:01:04,120 Speaker 2: us we work, we've got kids and there's a lot 25 00:01:04,120 --> 00:01:07,800 Speaker 2: of routine packed into those weekdays. The kids go to daycare, 26 00:01:07,880 --> 00:01:09,800 Speaker 2: they go to school. Us adult, you know, we go 27 00:01:09,880 --> 00:01:12,000 Speaker 2: to work. We have certain hours that we start work, 28 00:01:12,040 --> 00:01:14,000 Speaker 2: we finish work. A lot of us have a dedicated 29 00:01:14,080 --> 00:01:17,000 Speaker 2: lunch break within their work times as well. So it's 30 00:01:17,160 --> 00:01:19,759 Speaker 2: very routine focused during the week. And then what tends 31 00:01:19,760 --> 00:01:22,039 Speaker 2: to happen on the weekend. For my clients that are 32 00:01:22,080 --> 00:01:23,720 Speaker 2: lucky enough to have a sleep and if they don't 33 00:01:23,720 --> 00:01:25,880 Speaker 2: have kids, they might sleep in, they might have a 34 00:01:25,920 --> 00:01:27,720 Speaker 2: slow start in the morning, they might get up and 35 00:01:27,760 --> 00:01:29,959 Speaker 2: do a bit of a gym session. Before they know it, 36 00:01:29,959 --> 00:01:31,600 Speaker 2: they're like, oh, it's ten eleven o'clock. 37 00:01:31,640 --> 00:01:33,760 Speaker 1: Do I have breakfast? Do I have lunch? Like? Should 38 00:01:33,760 --> 00:01:35,320 Speaker 1: I've already eaten? What am I doing? 39 00:01:35,640 --> 00:01:38,960 Speaker 2: So because we lack that routine and structure on the weekend, 40 00:01:39,160 --> 00:01:42,479 Speaker 2: I do feel like for most people that's our biggest downfall. 41 00:01:42,840 --> 00:01:45,480 Speaker 2: So with the weekend, we absolutely need to have a 42 00:01:45,560 --> 00:01:47,640 Speaker 2: plan when it comes to our meals, when it comes 43 00:01:47,640 --> 00:01:50,200 Speaker 2: to eating, but in particular when it comes to our 44 00:01:50,240 --> 00:01:53,160 Speaker 2: social eating because so often zoos say to my clients, 45 00:01:53,360 --> 00:01:54,880 Speaker 2: or you're going to go out for lunch, great, can 46 00:01:54,920 --> 00:01:57,520 Speaker 2: you send me through a menu. So yeah, yeah, But 47 00:01:57,600 --> 00:01:59,440 Speaker 2: then it gets to like Saturday lunch and I'm like, hey, 48 00:01:59,480 --> 00:02:01,280 Speaker 2: where's the man. They're like, oh, sorry, we don't know 49 00:02:01,320 --> 00:02:04,080 Speaker 2: where we're going yet. And then push comes to shop 50 00:02:04,080 --> 00:02:06,080 Speaker 2: and they end up at some place and they're like, oh, sorry, 51 00:02:06,080 --> 00:02:07,760 Speaker 2: I had to get the burger and fries because that's 52 00:02:07,800 --> 00:02:10,760 Speaker 2: the only thing that was available. And that is honestly 53 00:02:10,840 --> 00:02:13,960 Speaker 2: just due to poor planning, because they could have suggested somewhere, 54 00:02:14,000 --> 00:02:15,760 Speaker 2: they could have booked somewhere, we could have looked up 55 00:02:15,800 --> 00:02:18,239 Speaker 2: a menu in advance. If you want the burger and fries, 56 00:02:18,360 --> 00:02:20,600 Speaker 2: absolutely go for it if that's what you want. But 57 00:02:20,639 --> 00:02:22,960 Speaker 2: if that wasn't in line with your goals, and that's 58 00:02:23,000 --> 00:02:25,200 Speaker 2: going to be the thing, because typically a burger and 59 00:02:25,240 --> 00:02:27,880 Speaker 2: fries is well over a thousand calories at most places, 60 00:02:28,080 --> 00:02:29,640 Speaker 2: If that's going to be the thing that kind of 61 00:02:29,680 --> 00:02:32,160 Speaker 2: prevents you from losing body fat after you work so 62 00:02:32,400 --> 00:02:35,120 Speaker 2: hard with the deficit or wig, you know, most people 63 00:02:35,160 --> 00:02:37,760 Speaker 2: would be quite annoyed with themselves for doing something like that. 64 00:02:37,919 --> 00:02:40,720 Speaker 2: So I think that planning and that routine and structure 65 00:02:41,080 --> 00:02:43,520 Speaker 2: really is so critical on the weekends, and it's the 66 00:02:43,560 --> 00:02:45,880 Speaker 2: biggest thing that I see as a big downfall when 67 00:02:45,919 --> 00:02:48,160 Speaker 2: people tend to go a bit off track on the weekend. 68 00:02:48,560 --> 00:02:51,320 Speaker 2: The other thing I wanted to mention is getting in 69 00:02:51,320 --> 00:02:53,520 Speaker 2: our vegetables and salad, because again, a lot of us 70 00:02:53,600 --> 00:02:55,280 Speaker 2: have a bit of a plan for the week. Most 71 00:02:55,320 --> 00:02:59,280 Speaker 2: of our dinners are pretty good. There's lots of veggie there, lunches, particularly, 72 00:02:59,320 --> 00:03:01,480 Speaker 2: a lot of my clients meal prep luck I do myself, 73 00:03:01,520 --> 00:03:03,639 Speaker 2: and we've got some great plan things, or we've pre 74 00:03:03,760 --> 00:03:07,359 Speaker 2: made some things, some beautiful salads, some pastas packed with veggies. 75 00:03:07,480 --> 00:03:10,000 Speaker 2: We're getting those veggies in. But again, with the weekend, 76 00:03:10,000 --> 00:03:12,920 Speaker 2: we're kind of sporadically eating. We snack a bit more 77 00:03:12,960 --> 00:03:14,960 Speaker 2: than we need to, We skip a few meals, and 78 00:03:14,960 --> 00:03:17,800 Speaker 2: then Saturday and Sunday goes bye. Sometimes I said in 79 00:03:17,840 --> 00:03:19,640 Speaker 2: my clients, like when was the last time we had 80 00:03:19,639 --> 00:03:22,680 Speaker 2: a really veggie focused meal, Because there might have slept 81 00:03:22,720 --> 00:03:25,040 Speaker 2: in and skipped brecky on a Saturday and then gone 82 00:03:25,040 --> 00:03:27,200 Speaker 2: out for a bigger brunch and it was like eggs bacon, 83 00:03:27,240 --> 00:03:29,280 Speaker 2: halloomi on toast. There might have been a couple of 84 00:03:29,320 --> 00:03:31,520 Speaker 2: cherry tomatoes, but let's be honest, two or three cherry 85 00:03:31,560 --> 00:03:33,800 Speaker 2: tomatoes isn't really going to make that much of a 86 00:03:33,880 --> 00:03:36,120 Speaker 2: dent in your veggie intake when you're supposed to be 87 00:03:36,160 --> 00:03:39,000 Speaker 2: aiming for five serves a day, and then dinner rolls around, 88 00:03:39,040 --> 00:03:41,640 Speaker 2: you might have burger fries, couple of glasses of wine, 89 00:03:41,640 --> 00:03:44,160 Speaker 2: maybe get some Gewelashey for dessert, and pretty much an 90 00:03:44,320 --> 00:03:47,080 Speaker 2: entire days gone by where you haven't really had any veggies. 91 00:03:47,240 --> 00:03:48,720 Speaker 2: And then a lot of us will just rinse and 92 00:03:48,760 --> 00:03:51,320 Speaker 2: repeat that on a Sunday as well. Some friends might 93 00:03:51,360 --> 00:03:53,720 Speaker 2: come over, we'll make some morning tea snacks for the kids, 94 00:03:53,720 --> 00:03:55,960 Speaker 2: the cheese board and the wine comes out around three 95 00:03:56,040 --> 00:03:58,720 Speaker 2: or four o'clock, and again, nearly a whole day goes 96 00:03:58,760 --> 00:04:00,920 Speaker 2: by and we haven't really got that veggie bulk in. 97 00:04:01,280 --> 00:04:03,720 Speaker 2: So they're probably my biggest two tips for a weekend 98 00:04:03,800 --> 00:04:07,040 Speaker 2: eating is the planning, keeping some form of structure, and 99 00:04:07,160 --> 00:04:10,880 Speaker 2: really actively find some extra vegetable serves on the weekend. 100 00:04:11,880 --> 00:04:14,200 Speaker 3: True, I think we have covered it before, but it 101 00:04:14,320 --> 00:04:17,560 Speaker 3: just comes up all the time, and I find it's 102 00:04:17,640 --> 00:04:19,760 Speaker 3: all of us. We have the best of intentions, but 103 00:04:20,080 --> 00:04:22,000 Speaker 3: just it's all over the place. And I think cognitively 104 00:04:22,040 --> 00:04:25,240 Speaker 3: what happens, Lanne is that if we're committed to healthy eating, 105 00:04:25,360 --> 00:04:28,880 Speaker 3: or we're following a specific program to support weight loss, 106 00:04:29,040 --> 00:04:32,240 Speaker 3: or whatever the goal is. We're really good, particularly as 107 00:04:32,240 --> 00:04:34,920 Speaker 3: busy women, at getting Monday to Friday sorted, or even 108 00:04:34,960 --> 00:04:39,000 Speaker 3: Sunday to Thursday. And I think we're so exhausted physically 109 00:04:39,080 --> 00:04:42,039 Speaker 3: mentally by the time it gets to Friday, it's just 110 00:04:42,080 --> 00:04:44,520 Speaker 3: like we've run out of energy. And so I think 111 00:04:44,520 --> 00:04:47,279 Speaker 3: the first thing I would suggest is mapping out the 112 00:04:47,279 --> 00:04:50,360 Speaker 3: weekend well before the weekend, because I know, once it 113 00:04:50,400 --> 00:04:53,120 Speaker 3: gets to Friday night, all bets are off, I am tired, 114 00:04:53,200 --> 00:04:55,400 Speaker 3: I don't want to think about it. Saturday is a 115 00:04:55,400 --> 00:04:57,520 Speaker 3: whirlwind of kids, sport and parties, and the time it 116 00:04:57,520 --> 00:04:59,880 Speaker 3: gets to Sunday, you know, if you don't have anything, 117 00:05:00,160 --> 00:05:01,840 Speaker 3: you don't want to do anything anyway, and then you think, 118 00:05:01,839 --> 00:05:03,880 Speaker 3: oh god, I should meal prep and I should meal plan, 119 00:05:03,920 --> 00:05:06,640 Speaker 3: and there's just all this guilt that comes. So what 120 00:05:06,760 --> 00:05:10,359 Speaker 3: I suggest doing is really mapping out earlier in the 121 00:05:10,400 --> 00:05:13,200 Speaker 3: week what the weekend is going to look like, because 122 00:05:13,240 --> 00:05:16,760 Speaker 3: I think the key strategy, particularly if you're trying to 123 00:05:16,839 --> 00:05:20,320 Speaker 3: keep your weight control, because let's be honest, three days 124 00:05:20,360 --> 00:05:24,800 Speaker 3: of intense over eating Friday night, Saturday Sunday will cause 125 00:05:24,839 --> 00:05:27,480 Speaker 3: weight gain over time. We just can't eat whatever we like. 126 00:05:27,680 --> 00:05:29,320 Speaker 3: It's more likely we can have a meal or two 127 00:05:29,400 --> 00:05:31,640 Speaker 3: that's heavier, but we don't get to have the bacon 128 00:05:31,680 --> 00:05:34,080 Speaker 3: and negro on Saturday morning, and then we don't get 129 00:05:34,120 --> 00:05:35,960 Speaker 3: to have the lunch out or pick up something on 130 00:05:36,000 --> 00:05:38,800 Speaker 3: the go, the snacks all afternoon, the bottom or two 131 00:05:38,800 --> 00:05:41,200 Speaker 3: of wine, the take like, no one can really eat 132 00:05:41,240 --> 00:05:43,520 Speaker 3: like that unless you're twenty with a great metabolism. So 133 00:05:43,960 --> 00:05:45,640 Speaker 3: it does have to be a concerted effort to really 134 00:05:45,680 --> 00:05:47,760 Speaker 3: map out and think when am I going to indulge 135 00:05:48,040 --> 00:05:50,840 Speaker 3: and not waste calories. So I spend a lot of 136 00:05:50,880 --> 00:05:54,200 Speaker 3: time with my clients talking about whether it's worth it, 137 00:05:54,279 --> 00:05:56,240 Speaker 3: because no one's saying you can't have the wine or 138 00:05:56,240 --> 00:05:57,720 Speaker 3: you can't have the cheese plate. But you can't have 139 00:05:57,760 --> 00:06:00,039 Speaker 3: it all, So where do you want to spend it? 140 00:06:00,080 --> 00:06:02,360 Speaker 3: And often I see clients wasting calories on things like 141 00:06:02,400 --> 00:06:05,280 Speaker 3: the bunning sausage sizzle or the crappy bacon and negroll 142 00:06:05,320 --> 00:06:07,120 Speaker 3: at the kid's sport because it got to ten o'clock 143 00:06:07,160 --> 00:06:08,840 Speaker 3: and you were starving because you rushed out the door 144 00:06:08,920 --> 00:06:11,600 Speaker 3: so early. So it's really about knowing where you want 145 00:06:11,640 --> 00:06:13,120 Speaker 3: to spend them and thinking, right, well, I know I'm 146 00:06:13,120 --> 00:06:15,600 Speaker 3: going for dinner Saturday night, or i know I've got 147 00:06:15,600 --> 00:06:18,640 Speaker 3: a special celebration on Sunday. So they're my important things 148 00:06:18,680 --> 00:06:20,120 Speaker 3: where I do want to sort of let go and 149 00:06:20,160 --> 00:06:22,719 Speaker 3: not worry too much and enjoy what's on offer. But 150 00:06:22,800 --> 00:06:24,880 Speaker 3: that means Friday night still has to be on track. 151 00:06:24,960 --> 00:06:27,200 Speaker 3: That means that you know, if you do overdo things 152 00:06:27,240 --> 00:06:29,440 Speaker 3: on Saturday night, don't get up Sunday morning at seven 153 00:06:29,480 --> 00:06:32,240 Speaker 3: o'clock and eat breakfast. Wait until you're genuinely hungry again, 154 00:06:32,240 --> 00:06:34,919 Speaker 3: and practice what I call the art of compensation. So 155 00:06:35,000 --> 00:06:36,680 Speaker 3: the first step, as I said, is mapping it out 156 00:06:36,720 --> 00:06:39,120 Speaker 3: slightly earlier, even Thursday, when you've got a bit of energy. 157 00:06:39,120 --> 00:06:41,839 Speaker 3: If friday's your day off, do it Friday morning early, 158 00:06:41,960 --> 00:06:44,040 Speaker 3: because otherwise you're in the whirlwind and you'll never get 159 00:06:44,080 --> 00:06:46,159 Speaker 3: on top of it. So map it out really isolate 160 00:06:46,200 --> 00:06:48,640 Speaker 3: the special occasions, which will lend itself to saying, well, 161 00:06:48,680 --> 00:06:50,240 Speaker 3: I'm going to sport, I need to take a rap 162 00:06:50,279 --> 00:06:52,480 Speaker 3: with me, or I'm going out to dinner, I'm having 163 00:06:52,560 --> 00:06:54,640 Speaker 3: takeaway with the kids Friday night. I won't need much 164 00:06:54,720 --> 00:06:57,040 Speaker 3: until mid morning Saturday. So you've got a rough idea 165 00:06:57,040 --> 00:07:00,560 Speaker 3: in your mind and then practice that art of comps. 166 00:07:00,600 --> 00:07:02,520 Speaker 3: So if you have overdone things, if you have had 167 00:07:02,560 --> 00:07:05,000 Speaker 3: a massive meal, you found yourself at your friend's house 168 00:07:05,040 --> 00:07:07,159 Speaker 3: and it was a heavier meal that you didn't plan for. 169 00:07:07,360 --> 00:07:08,599 Speaker 3: Or as I said to your client of mine the 170 00:07:08,600 --> 00:07:10,320 Speaker 3: other week, she was going for drinks after work on 171 00:07:10,360 --> 00:07:12,560 Speaker 3: a Friday, and she was a teacher, and she said, 172 00:07:12,560 --> 00:07:14,360 Speaker 3: I'm going to have just two glasses. And I said, 173 00:07:14,360 --> 00:07:16,440 Speaker 3: you know what, why don't you see how you go? 174 00:07:16,800 --> 00:07:19,480 Speaker 3: Because that's a special weekend, that's a special event for you. 175 00:07:19,920 --> 00:07:21,920 Speaker 3: It's the end of the school term. You're going to 176 00:07:22,000 --> 00:07:24,400 Speaker 3: have a celebration with your friends. No one's saying you 177 00:07:24,480 --> 00:07:28,320 Speaker 3: have to have two glasses. That's cognitive restriction. I'm saying that, 178 00:07:28,520 --> 00:07:30,320 Speaker 3: see what the event's like. And if it's a really 179 00:07:30,360 --> 00:07:32,160 Speaker 3: great event and you do end up having more drinks 180 00:07:32,240 --> 00:07:34,400 Speaker 3: or more indulgent eating, that's okay. You know you want 181 00:07:34,440 --> 00:07:36,920 Speaker 3: to enjoy those special times. But that then means on 182 00:07:36,960 --> 00:07:40,040 Speaker 3: Saturday morning, compensate, get up and do a walk once 183 00:07:40,080 --> 00:07:42,080 Speaker 3: you're feeling a bit better, make sure you have a 184 00:07:42,120 --> 00:07:44,320 Speaker 3: light breakfast or you may not need breakfast, and then 185 00:07:44,400 --> 00:07:47,680 Speaker 3: have a salad for lunch on Saturday. Compensate for that excess, 186 00:07:48,000 --> 00:07:51,240 Speaker 3: but use it wisely. Now, I think that the area 187 00:07:51,480 --> 00:07:53,160 Speaker 3: that we fall down in is when we don't have 188 00:07:53,200 --> 00:07:56,160 Speaker 3: the healthy things on hand. So school sport's a classic example. 189 00:07:56,600 --> 00:07:58,360 Speaker 3: You rock up there and you think, oh, there might 190 00:07:58,360 --> 00:08:00,520 Speaker 3: be a canteen, like come on, but of course it's 191 00:08:00,560 --> 00:08:02,240 Speaker 3: going to be fried food. It's going to be a sausage, 192 00:08:02,240 --> 00:08:04,560 Speaker 3: it's going to be a barbecue. So take something before 193 00:08:04,560 --> 00:08:06,000 Speaker 3: you go, and you might grab a tea or you 194 00:08:06,080 --> 00:08:07,680 Speaker 3: might grab a coffee, but at least you've got your 195 00:08:07,680 --> 00:08:10,240 Speaker 3: baseline so you don't end up starving and in the 196 00:08:10,280 --> 00:08:13,040 Speaker 3: Macs drive through at eleven o'clock. You know, it's that preemptive. 197 00:08:13,320 --> 00:08:15,080 Speaker 3: Or I'll give you an example that even happened to me. 198 00:08:15,600 --> 00:08:19,400 Speaker 3: Friday night. We're at touch football and I thought, okay, 199 00:08:19,480 --> 00:08:21,440 Speaker 3: I've got some salad at home for when we get home, 200 00:08:21,480 --> 00:08:24,200 Speaker 3: some chicken pieces for the kids. And then because my 201 00:08:24,280 --> 00:08:26,840 Speaker 3: house is close to touch football, families were like, oh, 202 00:08:26,880 --> 00:08:28,440 Speaker 3: we'll come back to yours. And I was like, oh 203 00:08:28,440 --> 00:08:31,400 Speaker 3: my god, I don't even hardly have any food. But 204 00:08:31,440 --> 00:08:33,600 Speaker 3: I did have salad bags and I did have some 205 00:08:33,640 --> 00:08:36,360 Speaker 3: frozen pizza. So even though we ate pizza, which wasn't 206 00:08:36,360 --> 00:08:38,600 Speaker 3: what I was planning. At least I had salad to 207 00:08:38,600 --> 00:08:40,520 Speaker 3: put out with it. So it's just having a few 208 00:08:40,559 --> 00:08:43,320 Speaker 3: of those healthier backups, which might be dumplings in the freezer, 209 00:08:43,679 --> 00:08:45,440 Speaker 3: it might be some salad bags. So if you do 210 00:08:45,559 --> 00:08:48,600 Speaker 3: end up with people over entertaining or like you describe, 211 00:08:48,640 --> 00:08:51,120 Speaker 3: cut up veggies or healthier dips, which will do a 212 00:08:51,160 --> 00:08:53,360 Speaker 3: segment on coming up because it is coming into summer 213 00:08:53,360 --> 00:08:56,200 Speaker 3: party season. So if you do end up in that situation, 214 00:08:56,280 --> 00:08:58,400 Speaker 3: you've got stuff with you, Or if you're going to 215 00:08:58,480 --> 00:09:01,520 Speaker 3: someone's house, take something healthy because you don't know what 216 00:09:01,559 --> 00:09:03,680 Speaker 3: they're going to serve. They may just buy all the pizzas. 217 00:09:04,000 --> 00:09:05,960 Speaker 3: They may be Domino, so they're not the best pizza, 218 00:09:05,960 --> 00:09:08,640 Speaker 3: and there's no salad. Take a salad. Worst case you 219 00:09:08,679 --> 00:09:10,160 Speaker 3: throw it out or you don't take it out, there's 220 00:09:10,160 --> 00:09:12,360 Speaker 3: nothing lost. So there is a little bit of that 221 00:09:12,400 --> 00:09:15,880 Speaker 3: preemptive work. But I think most importantly, if things do 222 00:09:16,000 --> 00:09:18,000 Speaker 3: go off track and you end up having things you 223 00:09:18,040 --> 00:09:20,040 Speaker 3: shouldn't or you don't want to, or you know you're 224 00:09:20,040 --> 00:09:22,880 Speaker 3: not ideal, don't stress. Just get back on track the 225 00:09:22,960 --> 00:09:25,920 Speaker 3: next meal, the next day, and where you can compensate. 226 00:09:26,160 --> 00:09:28,720 Speaker 3: What I see constantly is people who have a lot 227 00:09:28,760 --> 00:09:30,920 Speaker 3: of extras on the weekends, but there's no lightness to 228 00:09:30,960 --> 00:09:33,240 Speaker 3: match it. They just keep eating the heavy stuff. If 229 00:09:33,280 --> 00:09:35,400 Speaker 3: you had a big weekend, have a soup Sunday night 230 00:09:35,720 --> 00:09:38,880 Speaker 3: fast through till Monday morning. That art of compensation as 231 00:09:38,880 --> 00:09:41,840 Speaker 3: a strategy to help you balance your eating will serve 232 00:09:41,880 --> 00:09:44,080 Speaker 3: you well for your life. And it means you can 233 00:09:44,120 --> 00:09:47,240 Speaker 3: still indulge. We all overdo things at times, but it 234 00:09:47,280 --> 00:09:51,880 Speaker 3: means that you're learning also to eat lightly, to buffer absolutely. 235 00:09:51,960 --> 00:09:53,560 Speaker 2: And I just love I'll add a quick little case 236 00:09:53,600 --> 00:09:55,760 Speaker 2: example that I had from one of my clients as well. 237 00:09:55,960 --> 00:09:57,840 Speaker 2: She's doing so well and they have a lot of 238 00:09:57,960 --> 00:09:59,320 Speaker 2: she's a teacher and they have a lot of, like 239 00:09:59,400 --> 00:10:01,439 Speaker 2: you know, work morning teas, and particularly in the last 240 00:10:01,480 --> 00:10:03,800 Speaker 2: few weeks with school holidays coming up, there are a 241 00:10:03,840 --> 00:10:05,840 Speaker 2: lot more mourning teas. And she said, oh, I think 242 00:10:06,080 --> 00:10:07,959 Speaker 2: i'll make I can't remember what she was going to make, 243 00:10:07,960 --> 00:10:10,040 Speaker 2: but it was some sort of sweet maybe caramel slice 244 00:10:10,080 --> 00:10:11,520 Speaker 2: or something. She's like, I don't really like that, so 245 00:10:11,559 --> 00:10:13,600 Speaker 2: I won't be tempted. And I said, why don't you 246 00:10:13,679 --> 00:10:16,160 Speaker 2: do like a veggie platter with some dips and some fruit, 247 00:10:16,480 --> 00:10:18,800 Speaker 2: and it was like she'd never thought of that, and 248 00:10:18,840 --> 00:10:20,959 Speaker 2: she was like, what everybody always bakes? 249 00:10:21,000 --> 00:10:21,800 Speaker 1: And I said, well, do you. 250 00:10:22,080 --> 00:10:23,680 Speaker 2: Think that you'd eat some Do you think that someone 251 00:10:23,720 --> 00:10:25,199 Speaker 2: else would eat some veggies? So she's like, yeah, I 252 00:10:25,200 --> 00:10:27,360 Speaker 2: think so why did I not ever think of that? 253 00:10:27,480 --> 00:10:29,839 Speaker 2: And the funniest thing was she took all of these beautiful, 254 00:10:30,120 --> 00:10:32,440 Speaker 2: colorful veggie sticks, she took some fresh berries, and she 255 00:10:32,440 --> 00:10:34,360 Speaker 2: took some beautiful I think like a beech root, homus 256 00:10:34,440 --> 00:10:37,040 Speaker 2: or something. She took it in and everybody demolished it. 257 00:10:37,120 --> 00:10:39,200 Speaker 2: Of course, everybody ate it. And she's like, I just 258 00:10:39,320 --> 00:10:41,880 Speaker 2: never thought not to bake like everybody always. We have 259 00:10:41,960 --> 00:10:44,840 Speaker 2: morning tea nearly every week. Everybody bakes, and I either 260 00:10:44,880 --> 00:10:46,480 Speaker 2: have to use all of my willpower to say no 261 00:10:46,640 --> 00:10:48,320 Speaker 2: because I'm trying to be really good and you know, 262 00:10:48,360 --> 00:10:50,520 Speaker 2: stick to my weight loss goals, or I'll make something 263 00:10:50,559 --> 00:10:52,320 Speaker 2: which I don't like, so I'm not tempted. But I 264 00:10:52,400 --> 00:10:55,520 Speaker 2: never thought that I could actually pastake and enjoy and 265 00:10:55,600 --> 00:10:57,840 Speaker 2: have a little something but still actually stay on track 266 00:10:57,840 --> 00:11:00,320 Speaker 2: with my goals as well. So, like you said, choose, 267 00:11:00,480 --> 00:11:03,120 Speaker 2: we want to spend that budget and don't be afraid 268 00:11:03,160 --> 00:11:05,880 Speaker 2: to take healthy options with you. Like I will often 269 00:11:06,080 --> 00:11:09,040 Speaker 2: regularly take salad to a friend's house or a barbecue 270 00:11:09,120 --> 00:11:11,040 Speaker 2: or a dinner if I don't know what's on offer. 271 00:11:11,559 --> 00:11:13,840 Speaker 2: And I've never once gone to a friend's house taken 272 00:11:13,840 --> 00:11:16,199 Speaker 2: a beautiful salad and they've said, oh, that's weird or oh, 273 00:11:16,280 --> 00:11:18,560 Speaker 2: nobody's got to eat that. And guess what, every time 274 00:11:18,600 --> 00:11:20,160 Speaker 2: you take it, everybody eats it. 275 00:11:21,160 --> 00:11:23,600 Speaker 3: Everyone does eat it. When everyone with my friends and like, 276 00:11:23,800 --> 00:11:26,120 Speaker 3: we make the salads flavors them. You know, they might 277 00:11:26,120 --> 00:11:28,920 Speaker 3: have some feta through them, or but they all get eaten. 278 00:11:28,960 --> 00:11:31,079 Speaker 3: I think to myself, like if I we could have 279 00:11:31,120 --> 00:11:34,280 Speaker 3: easily had meat and potatoes at a barbecue, but bringing a 280 00:11:34,280 --> 00:11:36,559 Speaker 3: couple of big salads, everyone ate it. So I agree 281 00:11:36,600 --> 00:11:38,959 Speaker 3: hundred percent. And you know, another great thing to take 282 00:11:39,520 --> 00:11:42,800 Speaker 3: are mini sandwiches or wraps. Everyone loves those. They're delicious. 283 00:11:42,840 --> 00:11:45,200 Speaker 3: If you get the mini whole grain wraps or mountain 284 00:11:45,240 --> 00:11:48,840 Speaker 3: bread and do them with a bit of light cream, cheese, smoke, salmon, cucumber, 285 00:11:48,960 --> 00:11:52,280 Speaker 3: roll them, they come out so beautifully. Or even mini 286 00:11:52,320 --> 00:11:54,959 Speaker 3: sandwiches with somesh bit of red salmon with a bit 287 00:11:54,960 --> 00:11:58,440 Speaker 3: of light filly or you can do the egg curried 288 00:11:58,520 --> 00:12:01,559 Speaker 3: kind of egg and cut them cut them into fingers. 289 00:12:01,840 --> 00:12:05,080 Speaker 3: Everyone loves that, and it's healthier, it's relatively cost effective, 290 00:12:05,480 --> 00:12:07,600 Speaker 3: and it means you're having something that's also filling, because 291 00:12:07,600 --> 00:12:09,160 Speaker 3: of course, the issue with a lot of those kind 292 00:12:09,160 --> 00:12:10,600 Speaker 3: of snacks is that you can have twenty of them, 293 00:12:10,679 --> 00:12:13,800 Speaker 3: especially pastry, and it doesn't even touch the sides. So 294 00:12:13,920 --> 00:12:16,120 Speaker 3: ye don't forget your mini sandwiches and mini wraps and 295 00:12:16,160 --> 00:12:18,240 Speaker 3: cut up vegetigree, especially with some of the dips we've 296 00:12:18,240 --> 00:12:21,160 Speaker 3: spoken about, which can be quite light. But moving on 297 00:12:21,240 --> 00:12:23,880 Speaker 3: from healthier weekends, there was a really big research study 298 00:12:23,880 --> 00:12:26,840 Speaker 3: that got a lot of media attention last week about 299 00:12:26,880 --> 00:12:30,360 Speaker 3: cognitive decline. And I know for anyone who's seen or 300 00:12:30,360 --> 00:12:32,640 Speaker 3: has a family member who suffered the effects of dementia 301 00:12:32,679 --> 00:12:35,360 Speaker 3: or Alzheimer's, you'll know how distressing it is. It can 302 00:12:35,400 --> 00:12:39,040 Speaker 3: impact people quite young. Certainly there's a genetic predisposition, but 303 00:12:39,120 --> 00:12:42,160 Speaker 3: also heavily lifestyle influenced, and I think all of us 304 00:12:42,160 --> 00:12:44,319 Speaker 3: would agree ly, and if we live these long lives 305 00:12:44,360 --> 00:12:47,720 Speaker 3: that we're proposed to, we want our marbles intact, and 306 00:12:47,840 --> 00:12:50,480 Speaker 3: certainly as we move into our sixties and beyond, it's 307 00:12:50,520 --> 00:12:52,800 Speaker 3: something to be considering. So this was some big data 308 00:12:52,840 --> 00:12:56,160 Speaker 3: coming out of the US published in a big scientific 309 00:12:56,280 --> 00:13:00,240 Speaker 3: journal Neurology, and it tracked over fourteen thousand people over 310 00:13:00,360 --> 00:13:02,760 Speaker 3: ten year period and the average age was sixty four, 311 00:13:02,800 --> 00:13:05,360 Speaker 3: So it was really looking at older individuals and the 312 00:13:05,400 --> 00:13:09,680 Speaker 3: effect of diet on cognitive performance and in specifically thinking 313 00:13:09,760 --> 00:13:12,880 Speaker 3: speed and recall a memory. So some very clear markers 314 00:13:12,920 --> 00:13:15,560 Speaker 3: and they says lots of different things cholesterol and health, 315 00:13:15,600 --> 00:13:19,200 Speaker 3: but this is specifically in regards to neurological aging, and 316 00:13:19,240 --> 00:13:22,240 Speaker 3: they were looking at weather. The Mind diet which is 317 00:13:22,240 --> 00:13:25,360 Speaker 3: a diet pattern that came out several years ago. It's 318 00:13:25,360 --> 00:13:27,720 Speaker 3: a mix of basically the DASH diet, which is a 319 00:13:27,760 --> 00:13:30,480 Speaker 3: diet developed to lower blood pressure, and Mediterranean and this 320 00:13:30,559 --> 00:13:35,559 Speaker 3: is it's called dietary approaches to stop hypertension intervention for 321 00:13:35,679 --> 00:13:39,000 Speaker 3: neurodegenerative delay. So it's complicated and hence they call it 322 00:13:39,000 --> 00:13:41,719 Speaker 3: the Mind diet. And I'll go through the specifics of 323 00:13:41,760 --> 00:13:44,000 Speaker 3: it in a minute because it's actually quite interesting. I 324 00:13:44,000 --> 00:13:46,439 Speaker 3: think a lot of people would profess to eating or 325 00:13:46,679 --> 00:13:48,560 Speaker 3: claim to eat well, but actually when you look at 326 00:13:48,559 --> 00:13:51,280 Speaker 3: the specifics of this for brain health, a lot of 327 00:13:51,360 --> 00:13:53,640 Speaker 3: the boxes wouldn't be by be being ticked by many 328 00:13:53,679 --> 00:13:56,800 Speaker 3: of us, because it was found that those who were rated, 329 00:13:56,840 --> 00:13:59,559 Speaker 3: and they rated the participants according to how close their 330 00:13:59,600 --> 00:14:02,920 Speaker 3: diet was to the dietary patterns suggested in Mind, and 331 00:14:02,960 --> 00:14:06,840 Speaker 3: it was found that the group who were most similar 332 00:14:07,360 --> 00:14:11,320 Speaker 3: had four percent were less likely to suffer from neurodegenerative 333 00:14:11,360 --> 00:14:13,880 Speaker 3: delay over that ten year period, but more so for 334 00:14:13,960 --> 00:14:17,360 Speaker 3: women six percent less likely, because twelve percent of all 335 00:14:17,360 --> 00:14:20,080 Speaker 3: individuals in the studies suffered some form of dementia in 336 00:14:20,080 --> 00:14:23,480 Speaker 3: that period. So I think there's some learnings here for 337 00:14:23,520 --> 00:14:25,080 Speaker 3: all of us, given that we would all want to 338 00:14:25,160 --> 00:14:27,760 Speaker 3: keep our brain as healthy as possible, and unlike I 339 00:14:27,760 --> 00:14:30,680 Speaker 3: guess regimes for weight control and fat loss, it's about 340 00:14:30,720 --> 00:14:32,840 Speaker 3: what you should be eating as opposed to what you shouldn't. 341 00:14:33,480 --> 00:14:36,920 Speaker 3: And there's ten core components of the mind diet approach. 342 00:14:37,560 --> 00:14:40,640 Speaker 3: The first is leafy greens separated out from other vegetables. 343 00:14:40,800 --> 00:14:44,960 Speaker 3: Then there's vegetables as well, whole grains, legume, seafood, poultry, 344 00:14:45,000 --> 00:14:48,640 Speaker 3: olive oil, nuts, berries, and wine, as well as five 345 00:14:48,720 --> 00:14:51,440 Speaker 3: unhealthy foods which are rated so damaging to the brain 346 00:14:51,440 --> 00:14:53,520 Speaker 3: that you lose points. If you're raiding your diet, and 347 00:14:53,560 --> 00:14:57,240 Speaker 3: these include process fat like margarine and butter cheese, which 348 00:14:57,240 --> 00:15:00,920 Speaker 3: is an interesting one, pastries and sweet food like biscuits 349 00:15:00,960 --> 00:15:04,120 Speaker 3: and fried and fast food. So it's a balance of ratios, 350 00:15:04,160 --> 00:15:07,760 Speaker 3: but it does give you specific recommendations about how many 351 00:15:07,840 --> 00:15:10,720 Speaker 3: of those foods each day you should be having. So 352 00:15:10,840 --> 00:15:14,040 Speaker 3: basically it suggested that leafy greens like spinach, kale, broccoli, 353 00:15:14,040 --> 00:15:18,040 Speaker 3: Brussels sprouts because of their extremely high antioxidant properties, are 354 00:15:18,080 --> 00:15:20,280 Speaker 3: consumed at least six times a week, so at least 355 00:15:20,320 --> 00:15:23,400 Speaker 3: to serve a day, and in addition one other vegetable, 356 00:15:23,480 --> 00:15:27,440 Speaker 3: so that might be an orange vegetable, a carrot, sweet potato, potato, 357 00:15:27,560 --> 00:15:29,760 Speaker 3: but you have to separate out your greens as one 358 00:15:29,800 --> 00:15:32,480 Speaker 3: serve minimum as well as a second server veggies. 359 00:15:33,120 --> 00:15:33,560 Speaker 1: Berries. 360 00:15:33,680 --> 00:15:35,880 Speaker 3: When it comes to fruit or fruits good, but specifically 361 00:15:35,920 --> 00:15:38,000 Speaker 3: berries are identified as something that we all should be 362 00:15:38,040 --> 00:15:40,920 Speaker 3: consuming twice each week as a minimum. In this study, 363 00:15:40,960 --> 00:15:43,160 Speaker 3: they use blackberries because it was an American study. We 364 00:15:43,200 --> 00:15:45,480 Speaker 3: don't have a lot of blackberries here in Australia, but 365 00:15:45,520 --> 00:15:47,640 Speaker 3: blueberries are pretty high up there too, and that's a 366 00:15:47,640 --> 00:15:49,640 Speaker 3: lot easier at the momently, and since the prices have 367 00:15:49,680 --> 00:15:53,320 Speaker 3: come way down finally in supermarkets, definitely frozen or okay 368 00:15:53,360 --> 00:15:56,520 Speaker 3: as well. We should be having four serves of legumes 369 00:15:56,520 --> 00:15:59,880 Speaker 3: each week, so that is our chickpeas, lend tools, kidney beans, 370 00:16:00,080 --> 00:16:03,000 Speaker 3: and I guarantee very few people listening would have lentils 371 00:16:03,040 --> 00:16:06,640 Speaker 3: or chickpeas four times a week. Five serves of nuts 372 00:16:06,680 --> 00:16:09,840 Speaker 3: each week, so nuts most days of thirty grams, which 373 00:16:09,880 --> 00:16:11,560 Speaker 3: could be any nuts as long as it was on 374 00:16:11,640 --> 00:16:14,120 Speaker 3: most days, which is where things like our nut bars 375 00:16:14,120 --> 00:16:17,760 Speaker 3: and seeded snacks can come in quite handy. Fish. Definitely 376 00:16:17,760 --> 00:16:20,040 Speaker 3: fish minimum once a week, but we would recommend at 377 00:16:20,080 --> 00:16:23,520 Speaker 3: least three times oily fish is the ideal option. Poultry 378 00:16:23,520 --> 00:16:25,320 Speaker 3: a couple of times a week, and then red meat 379 00:16:25,320 --> 00:16:28,600 Speaker 3: consumes sparingly at most three times a week, and it's 380 00:16:28,600 --> 00:16:31,120 Speaker 3: certainly not a low carb regime. Three serves of whole 381 00:16:31,120 --> 00:16:33,280 Speaker 3: grains per day, which is really high, so that's your 382 00:16:33,280 --> 00:16:36,520 Speaker 3: whole grain, cereal or breads. Olive oil is the primary 383 00:16:36,520 --> 00:16:39,320 Speaker 3: oil for cooking, and wine is mentioned, but it is 384 00:16:39,440 --> 00:16:42,480 Speaker 3: just a glass per day, not a large glass, just 385 00:16:42,480 --> 00:16:46,120 Speaker 3: to standard poor and then looking to minimize intape basically 386 00:16:46,240 --> 00:16:49,800 Speaker 3: of sweet foods because they basic sweet foods, red meat 387 00:16:50,200 --> 00:16:53,600 Speaker 3: and fried and fast food because they increase inflammation compared 388 00:16:53,640 --> 00:16:57,000 Speaker 3: to those super brain foods which reduce it. The only 389 00:16:57,240 --> 00:17:01,400 Speaker 3: thing I disagree with Leanne is the cheese. Because they 390 00:17:01,560 --> 00:17:04,520 Speaker 3: target cheese as a food to avoid and have it 391 00:17:04,640 --> 00:17:08,719 Speaker 3: most once a week. They're saying it's pro inflammatory. I 392 00:17:08,960 --> 00:17:12,080 Speaker 3: disagree nutritionally, I think there's benefits of cheese. I think 393 00:17:12,080 --> 00:17:15,200 Speaker 3: with cheese it's about portion control. But obviously I think 394 00:17:15,240 --> 00:17:19,200 Speaker 3: Marjorie fried food, sweetfoods, absolutely the less we consume the better. 395 00:17:19,800 --> 00:17:21,320 Speaker 3: So I'll ask you about your thoughts on cheese in 396 00:17:21,320 --> 00:17:23,320 Speaker 3: a second. But I guess the key point I wanted 397 00:17:23,320 --> 00:17:26,120 Speaker 3: to make here was a lot of people listening will 398 00:17:26,119 --> 00:17:28,919 Speaker 3: think that they eat well, but I guarantee they're not 399 00:17:29,000 --> 00:17:31,560 Speaker 3: having a serve of leafy greens most days, they're not 400 00:17:31,600 --> 00:17:34,760 Speaker 3: having a serve of nuts most days, and they are 401 00:17:34,760 --> 00:17:38,199 Speaker 3: eating far more fried, fast food, processed food than they 402 00:17:38,200 --> 00:17:40,120 Speaker 3: should be. Really, it's like once a week. I reckon 403 00:17:40,119 --> 00:17:43,120 Speaker 3: people eat it multiple times a day, whether it's a snack, food, 404 00:17:43,160 --> 00:17:45,840 Speaker 3: a treat, more wine than we should be having. So 405 00:17:45,920 --> 00:17:48,000 Speaker 3: I think it's not just about the good, but it's 406 00:17:48,000 --> 00:17:51,120 Speaker 3: making sure that the bad is minimized, and we all 407 00:17:51,119 --> 00:17:53,639 Speaker 3: need to eat a lot more leafy greens, legumes, foods 408 00:17:53,640 --> 00:17:56,000 Speaker 3: like that to get the benefit. And cheese I'd be 409 00:17:56,040 --> 00:17:58,480 Speaker 3: much more liberal on. I think cheese, in my mind, 410 00:17:58,600 --> 00:18:00,959 Speaker 3: is not the issue. There's plenty more foods causing more 411 00:18:01,040 --> 00:18:02,760 Speaker 3: drama than a bit of cheese if you use it 412 00:18:02,800 --> 00:18:04,359 Speaker 3: in control portions. What do you think? 413 00:18:05,160 --> 00:18:06,200 Speaker 1: Yeah, I agree, I think. 414 00:18:06,040 --> 00:18:09,159 Speaker 2: It's odd to see cheese like that because we do 415 00:18:09,320 --> 00:18:11,919 Speaker 2: know that it's great in terms if it gives you protein, 416 00:18:11,920 --> 00:18:14,399 Speaker 2: it gives you healthy fats, like there's multiple benefits, and 417 00:18:14,400 --> 00:18:16,040 Speaker 2: it's really yummy too. So I feel like you can 418 00:18:16,080 --> 00:18:18,159 Speaker 2: make a really healthy, wholesome meal and just add a 419 00:18:18,160 --> 00:18:19,760 Speaker 2: little bit of cheese on top and it sort of 420 00:18:20,119 --> 00:18:22,280 Speaker 2: compliments that meal and really makes. 421 00:18:22,080 --> 00:18:23,560 Speaker 1: It a lot more enjoyable. 422 00:18:23,560 --> 00:18:25,240 Speaker 2: But I did like how they sort of were like, 423 00:18:25,320 --> 00:18:28,000 Speaker 2: focus on these foods and reduce these foods. So it 424 00:18:28,080 --> 00:18:30,639 Speaker 2: wasn't I mean, is it a diet is it not? 425 00:18:30,760 --> 00:18:31,879 Speaker 2: Is it a style of eating? 426 00:18:32,160 --> 00:18:32,640 Speaker 1: Who knows? 427 00:18:32,720 --> 00:18:35,920 Speaker 2: But it is a patental style yes, So I think 428 00:18:35,960 --> 00:18:38,439 Speaker 2: it's really important, particularly even myself. You know, I've got 429 00:18:38,440 --> 00:18:41,040 Speaker 2: a family history of Alzheimer's and dementia, so it's something 430 00:18:41,080 --> 00:18:43,879 Speaker 2: that I'm really aware of and we do know that 431 00:18:43,880 --> 00:18:46,119 Speaker 2: there's quite a lot of lifestyle strategies that you know, 432 00:18:46,200 --> 00:18:48,280 Speaker 2: we can do as well to help that. 433 00:18:48,320 --> 00:18:49,400 Speaker 1: I don't both my parents. 434 00:18:49,480 --> 00:18:52,160 Speaker 2: They take their fish oils, they do crosswed puzzles regularly, 435 00:18:52,320 --> 00:18:54,160 Speaker 2: like they're really kind of all over it. But this 436 00:18:54,200 --> 00:18:55,920 Speaker 2: is a good study that I'm definitely going to show 437 00:18:55,960 --> 00:18:58,760 Speaker 2: my parents as well. But I really liked how they 438 00:18:58,800 --> 00:19:00,520 Speaker 2: sort of were like, this is what we want you 439 00:19:00,560 --> 00:19:03,159 Speaker 2: to focus on in terms of reducing because the typical 440 00:19:03,280 --> 00:19:06,000 Speaker 2: Western style diet that we have in Australia, we have 441 00:19:06,080 --> 00:19:08,359 Speaker 2: far too many of these things. So less than a 442 00:19:08,400 --> 00:19:11,480 Speaker 2: tablespoon of butter or margarina a day, less than one 443 00:19:11,520 --> 00:19:15,240 Speaker 2: serving of cheese a week. Interesting, but that's what they recommend. 444 00:19:15,520 --> 00:19:18,960 Speaker 2: Fewer than four portions of red meat a week, I think, 445 00:19:19,000 --> 00:19:21,439 Speaker 2: particularly for males. I learn a lot of families as 446 00:19:21,480 --> 00:19:23,800 Speaker 2: well would probably have more portions of that. And that's 447 00:19:23,840 --> 00:19:26,399 Speaker 2: just red meat, that's not the process red meats like 448 00:19:26,440 --> 00:19:29,200 Speaker 2: the sausages and the salamis and that sort of thing. 449 00:19:29,280 --> 00:19:31,440 Speaker 2: So I think a lot of families are probably having 450 00:19:31,480 --> 00:19:33,720 Speaker 2: more than four portions of red meat a week. When 451 00:19:33,760 --> 00:19:35,760 Speaker 2: we count the ham or salami that might go onto 452 00:19:35,760 --> 00:19:38,280 Speaker 2: a sandwich, then we count the sausages or lamb chops 453 00:19:38,280 --> 00:19:40,480 Speaker 2: that go into dinner. Then we back it up on 454 00:19:40,480 --> 00:19:42,199 Speaker 2: the weekend we might have a bit of bacon or 455 00:19:42,200 --> 00:19:44,560 Speaker 2: something as well. So I think that that's definitely a 456 00:19:44,640 --> 00:19:47,120 Speaker 2: key area that a lot of people can target. Less 457 00:19:47,119 --> 00:19:49,679 Speaker 2: than a serving of fried food a week is pretty crazy, 458 00:19:49,680 --> 00:19:51,520 Speaker 2: because I agree with you. I think most people have 459 00:19:51,640 --> 00:19:53,919 Speaker 2: more than one serving of fried food a week and 460 00:19:54,040 --> 00:19:56,639 Speaker 2: fewer than five serves of pastries or candies. So if 461 00:19:56,680 --> 00:19:59,120 Speaker 2: you're somebody that enjoys a bit of chocolate every day, 462 00:19:59,400 --> 00:20:02,880 Speaker 2: that's a more than the recommended amounts. And I would 463 00:20:02,920 --> 00:20:07,200 Speaker 2: argue that something like seventy percent plus dark chocolate maybe 464 00:20:07,200 --> 00:20:09,679 Speaker 2: wouldn't fall into that category. But the other things like 465 00:20:09,720 --> 00:20:13,240 Speaker 2: the pastries and just candy lollies, you know, baked goods, 466 00:20:13,240 --> 00:20:15,480 Speaker 2: that sort of thing, fewer than five servings a week. 467 00:20:15,560 --> 00:20:18,119 Speaker 2: All of that adds up really really quickly. So to 468 00:20:18,119 --> 00:20:20,600 Speaker 2: give you a quick example of what a meal plan 469 00:20:20,680 --> 00:20:23,320 Speaker 2: would be on a mind diet if you are really 470 00:20:23,320 --> 00:20:27,720 Speaker 2: focusing on improving your cognitive function long term, an example 471 00:20:27,720 --> 00:20:29,879 Speaker 2: of a mind diet breakfast might be a bowl of 472 00:20:29,880 --> 00:20:32,240 Speaker 2: oatmeal or porridge. You might do some overnight oats it 473 00:20:32,320 --> 00:20:35,440 Speaker 2: might be a hot bowl of porridge with some whole 474 00:20:35,440 --> 00:20:37,400 Speaker 2: grains in it from the oats, and then of course 475 00:20:37,440 --> 00:20:39,960 Speaker 2: topping that with your berries for the antioxidants, and some 476 00:20:40,080 --> 00:20:43,639 Speaker 2: nuts and seeds, particularly something like walnuts as well. Lunch 477 00:20:43,680 --> 00:20:46,160 Speaker 2: could be something like a cold pasta salad that you've 478 00:20:46,160 --> 00:20:48,399 Speaker 2: made ahead of time. You want to use whole wheat 479 00:20:48,440 --> 00:20:51,200 Speaker 2: pasta or high fiber pasta. You want to use lots 480 00:20:51,200 --> 00:20:54,639 Speaker 2: of veggies and salad, spinach, kale, tomato, cucumber, add some 481 00:20:54,720 --> 00:20:57,320 Speaker 2: chickpeas in there, and then for addressing your drizzle it 482 00:20:57,400 --> 00:20:59,280 Speaker 2: with extra version olive oil and maybe a little bit 483 00:20:59,280 --> 00:21:01,880 Speaker 2: about something, maybe a bit of lemon juice, some salt 484 00:21:01,880 --> 00:21:05,320 Speaker 2: and pepper. If you're looking at snacks like Susie mentioned nuts, 485 00:21:05,359 --> 00:21:08,360 Speaker 2: something like dried legumes, like you know, some dried chickpeas, 486 00:21:08,440 --> 00:21:10,919 Speaker 2: or something serving of nuts, or even a piece of 487 00:21:10,920 --> 00:21:12,960 Speaker 2: whole grain bread with a little bit of nut butter 488 00:21:13,040 --> 00:21:15,040 Speaker 2: on it, such as peanut butter or almond butter. That 489 00:21:15,119 --> 00:21:17,119 Speaker 2: could do you as well. And then for dinner you 490 00:21:17,200 --> 00:21:19,359 Speaker 2: want some lean protein, you want some chicken breast, you 491 00:21:19,359 --> 00:21:21,919 Speaker 2: want a bit of baked fish or some chicken you know, 492 00:21:22,000 --> 00:21:24,479 Speaker 2: serve it with some fresh herbs, some lemon, bake it 493 00:21:24,480 --> 00:21:26,480 Speaker 2: in the oven, and then to serve you might do 494 00:21:26,600 --> 00:21:28,560 Speaker 2: some brown rice or some kinoa, and then you might 495 00:21:28,600 --> 00:21:30,600 Speaker 2: have a bit of kale or broccolini, or you know, 496 00:21:30,640 --> 00:21:33,000 Speaker 2: a good serving of leafy greens on the side, plus 497 00:21:33,000 --> 00:21:35,520 Speaker 2: a little extra such as, you know, some more colors. 498 00:21:35,560 --> 00:21:37,240 Speaker 2: You might have a bit of onions, some carrots, and 499 00:21:37,280 --> 00:21:39,439 Speaker 2: a bit of beetroot as well. So that's sort of 500 00:21:39,560 --> 00:21:42,720 Speaker 2: practically how a mind diet can look. 501 00:21:42,520 --> 00:21:43,320 Speaker 1: For most people. 502 00:21:43,400 --> 00:21:45,560 Speaker 2: And I can pretty much guarantee you that ninety five 503 00:21:45,560 --> 00:21:49,000 Speaker 2: percent of Australians aren't eating that way because that basically 504 00:21:49,080 --> 00:21:52,560 Speaker 2: is general healthy eating with a few other targeted nutrients 505 00:21:52,600 --> 00:21:55,959 Speaker 2: in there, which sadly most Australians don't do. So if 506 00:21:55,960 --> 00:21:57,960 Speaker 2: we can start to incorporate just a few of these 507 00:21:58,000 --> 00:22:01,760 Speaker 2: general principles, not only will our overall health be better, 508 00:22:02,000 --> 00:22:04,080 Speaker 2: but we might actually give ourselves, you know, a bit 509 00:22:04,119 --> 00:22:06,440 Speaker 2: of a leg up when it comes to cognition long 510 00:22:06,520 --> 00:22:07,120 Speaker 2: term as well. 511 00:22:07,720 --> 00:22:10,440 Speaker 3: True, and I should say the reason that these foods 512 00:22:10,480 --> 00:22:12,800 Speaker 3: work when it comes to brain health is basically a 513 00:22:12,840 --> 00:22:16,760 Speaker 3: lot of cognitive functions based on cellular communication. So when 514 00:22:16,800 --> 00:22:20,000 Speaker 3: the cell is clogged with fat, or inflamed, it basically 515 00:22:20,040 --> 00:22:24,200 Speaker 3: halts the efficiency of communication. So that is why an 516 00:22:24,320 --> 00:22:27,919 Speaker 3: anti inflammatory approach basically help keeps the cells healthier for 517 00:22:27,960 --> 00:22:31,160 Speaker 3: longer and has a specific effect on cognition. So that's 518 00:22:31,200 --> 00:22:33,119 Speaker 3: actually the link. The other thing I was going to 519 00:22:33,119 --> 00:22:35,679 Speaker 3: say about cheese is an American study, and I wonder, 520 00:22:35,760 --> 00:22:38,600 Speaker 3: because there's so many cheeseburgers and kind of cheese consumed 521 00:22:38,680 --> 00:22:41,600 Speaker 3: is part of fast food if maybe that's one of 522 00:22:41,640 --> 00:22:43,919 Speaker 3: the reasons, Like cheese in the US is often that 523 00:22:43,960 --> 00:22:48,160 Speaker 3: real yellow block style monterey Jack, you know, the way 524 00:22:48,160 --> 00:22:51,360 Speaker 3: they eat cheese, whereas I'd say, here, you know, we're 525 00:22:51,440 --> 00:22:54,199 Speaker 3: using a lot more white cheeses, fetters, cottage cheese. So 526 00:22:54,640 --> 00:22:56,400 Speaker 3: you know, we're not saying cheese is good. We're saying 527 00:22:56,480 --> 00:22:58,719 Speaker 3: used in moderation. It's not going to be negative if 528 00:22:58,720 --> 00:23:01,240 Speaker 3: it's consumed part of a healthy diet as opposed to 529 00:23:01,320 --> 00:23:03,880 Speaker 3: being on a cheeseburger in deep fried. So that might 530 00:23:03,920 --> 00:23:04,600 Speaker 3: be the link there. 531 00:23:05,040 --> 00:23:06,800 Speaker 2: I want to also it might be related to the 532 00:23:06,840 --> 00:23:09,520 Speaker 2: sodium or the salt content as well. And in America, 533 00:23:09,560 --> 00:23:11,159 Speaker 2: I've had a lot of American clients that have a 534 00:23:11,160 --> 00:23:13,119 Speaker 2: hard time getting low fat cheese as well, have you 535 00:23:13,160 --> 00:23:15,520 Speaker 2: ever had that experience where most of the cheese and 536 00:23:15,560 --> 00:23:17,800 Speaker 2: the dairy in America is the full fat variety. They 537 00:23:17,800 --> 00:23:19,960 Speaker 2: don't have a lot of say, low fat cheddar. It's 538 00:23:20,000 --> 00:23:21,960 Speaker 2: just a little bit harder to get. So potentially that 539 00:23:22,000 --> 00:23:23,960 Speaker 2: could be a reason or the link between sodium. 540 00:23:24,600 --> 00:23:27,000 Speaker 3: I think like if you go to Whole Foods and 541 00:23:27,040 --> 00:23:30,080 Speaker 3: spend a fortune, you've got access to amazing options like 542 00:23:30,119 --> 00:23:33,800 Speaker 3: we do. But I find in mainstream America the wal 543 00:23:33,920 --> 00:23:37,160 Speaker 3: Mart and where they're shopping at those major supermarkets. Absolutely 544 00:23:37,160 --> 00:23:40,400 Speaker 3: it's that real process cheese. You know, there's craft singles, 545 00:23:40,440 --> 00:23:43,399 Speaker 3: you know. So perhaps that's why it's more targeted because 546 00:23:43,400 --> 00:23:45,919 Speaker 3: that diet pattern came out of the States or had 547 00:23:45,960 --> 00:23:48,920 Speaker 3: a heavily you know, us influence. All right, Lynne, I 548 00:23:48,960 --> 00:23:51,720 Speaker 3: want to share a product that I found that I 549 00:23:51,760 --> 00:23:53,639 Speaker 3: think is a great snack and it actually is a 550 00:23:53,720 --> 00:23:56,280 Speaker 3: legga based snack, which is what we're talking about today. 551 00:23:56,840 --> 00:24:00,520 Speaker 3: It's tricky to find though I did find it in holes, 552 00:24:00,560 --> 00:24:02,639 Speaker 3: but it was like one of those modern coals is 553 00:24:02,680 --> 00:24:05,600 Speaker 3: in the city, and I think sometimes they tend to 554 00:24:05,640 --> 00:24:09,520 Speaker 3: stock newer products. The brand is the same brand that 555 00:24:09,760 --> 00:24:13,120 Speaker 3: makes the cauliflower chips, the mushroom ships, the beechtreat chips. 556 00:24:13,119 --> 00:24:15,760 Speaker 3: It's in the health food section. I haven't seen it 557 00:24:15,800 --> 00:24:19,199 Speaker 3: in mainstream supermarkets, but you can find it online and 558 00:24:19,240 --> 00:24:21,439 Speaker 3: I think that they're trialing it perhaps at one of 559 00:24:21,480 --> 00:24:24,919 Speaker 3: these more boutique supermarkets. But it's really strong nutritionally and 560 00:24:24,920 --> 00:24:27,399 Speaker 3: you can buy it online. So it's made by the 561 00:24:27,520 --> 00:24:29,760 Speaker 3: DJ and A company and it comes under the brand 562 00:24:29,840 --> 00:24:33,480 Speaker 3: Nature's Protein and it's called Protein Mix. So there's lots 563 00:24:33,520 --> 00:24:36,160 Speaker 3: of these different packets. There's an edamamee, one green peas. 564 00:24:36,200 --> 00:24:38,600 Speaker 3: We've seen a few of them before, but I particularly 565 00:24:38,640 --> 00:24:40,280 Speaker 3: like this one because it had a mix of a 566 00:24:40,440 --> 00:24:44,159 Speaker 3: range of different legumes including green peas, young soybeans, and 567 00:24:44,280 --> 00:24:47,560 Speaker 3: chickpeas in sort of a snack sized packet. Now, I 568 00:24:47,600 --> 00:24:50,160 Speaker 3: think I paid about five or six dollars for it. 569 00:24:50,240 --> 00:24:53,160 Speaker 3: Like online now i'm looking, you can get twelve seventy 570 00:24:53,160 --> 00:24:55,760 Speaker 3: grand packs for thirty dollars, which is actually really affordable. 571 00:24:55,920 --> 00:24:58,280 Speaker 3: This is just on an online sort of health food store. 572 00:24:58,760 --> 00:25:00,480 Speaker 3: But the reason I liked Leanne is that it was 573 00:25:00,520 --> 00:25:05,040 Speaker 3: just so clean, like it only basically contains the dry nuts, 574 00:25:05,080 --> 00:25:07,280 Speaker 3: so it's thirty two percent green pea, young soy bean, 575 00:25:07,320 --> 00:25:10,879 Speaker 3: thirty two percent chickpeas, thirty one percent vegetable oil malto 576 00:25:11,000 --> 00:25:13,159 Speaker 3: sea salt used to extract in a bit of natural flavor. 577 00:25:13,160 --> 00:25:16,720 Speaker 3: It's gluten free, dairy free, no preservatives. Ticks the box 578 00:25:16,760 --> 00:25:19,800 Speaker 3: of vegans, and I find those crunchy kind of bean 579 00:25:19,880 --> 00:25:23,879 Speaker 3: snacks are quite palatable. People really like them. They're growing 580 00:25:23,920 --> 00:25:26,960 Speaker 3: in popularity and per serve, so they're dividing the bag 581 00:25:27,000 --> 00:25:30,800 Speaker 3: into three two point five serves of thirty grams and 582 00:25:30,840 --> 00:25:34,880 Speaker 3: you get a massive eight point eight grams of I'm 583 00:25:34,880 --> 00:25:36,120 Speaker 3: just going to lean in when I hang on. 584 00:25:36,560 --> 00:25:39,320 Speaker 1: Eight grams of protein. Serve jump me to do the nutritionals? 585 00:25:39,920 --> 00:25:40,320 Speaker 1: Can you have? 586 00:25:40,400 --> 00:25:42,800 Speaker 2: You got that five Yeah, five hundred and twenty five 587 00:25:42,880 --> 00:25:45,960 Speaker 2: pilodules per serve, So serving size being thirty grams, which 588 00:25:46,000 --> 00:25:48,679 Speaker 2: is roughly about one hundred and twenty calories eight grams 589 00:25:48,680 --> 00:25:51,080 Speaker 2: of protein, which is massive for a small serve. So 590 00:25:51,119 --> 00:25:53,679 Speaker 2: thirty grams is essentially about the size of you know 591 00:25:53,760 --> 00:25:56,760 Speaker 2: those lunchbox mini chip packs that you might put in 592 00:25:56,760 --> 00:25:59,440 Speaker 2: the kids lunchboxes, those mini snack packs of chips. That's 593 00:25:59,480 --> 00:26:01,880 Speaker 2: about a third grams that are served, so it's not huge. 594 00:26:01,960 --> 00:26:02,760 Speaker 1: So eight grams of. 595 00:26:02,760 --> 00:26:06,080 Speaker 2: Protein is pretty big four point one grams of fat 596 00:26:06,080 --> 00:26:08,800 Speaker 2: per serving, with only a gram of that being saturated 597 00:26:08,840 --> 00:26:11,040 Speaker 2: and zero being trans fat, which is what we want. 598 00:26:11,359 --> 00:26:14,159 Speaker 2: Twelve point three grams of carbohydrate, which is which is 599 00:26:14,200 --> 00:26:16,960 Speaker 2: really good. It's a well controlled amount of carbohydrate in 600 00:26:16,960 --> 00:26:19,800 Speaker 2: the snack, one point four grams of sugar, three point 601 00:26:19,840 --> 00:26:22,800 Speaker 2: six grams of dietary fiber, which is huge obviously because 602 00:26:22,800 --> 00:26:25,240 Speaker 2: it's a legume based snack, and two hundred and thirty 603 00:26:25,240 --> 00:26:28,280 Speaker 2: three milligrams of sodium a serve, which you know, honestly 604 00:26:28,400 --> 00:26:30,120 Speaker 2: is fine. You have to add a bit of salt, 605 00:26:30,160 --> 00:26:31,840 Speaker 2: a bit of flavor to these things to make them 606 00:26:31,880 --> 00:26:35,920 Speaker 2: taste good as well. So ingredient wise, there's thirty percent chickpeas, 607 00:26:36,240 --> 00:26:40,560 Speaker 2: twenty nine percent young soybeans, twenty five percent green. 608 00:26:40,400 --> 00:26:42,919 Speaker 1: Peas, so thirty sixty. 609 00:26:43,000 --> 00:26:46,320 Speaker 2: Nearly seventy five percent basically just legumes, and the rest 610 00:26:46,359 --> 00:26:48,160 Speaker 2: of that is just some flavor in some seasonings. 611 00:26:48,160 --> 00:26:51,600 Speaker 1: So we've got vegetable oil seasoning with salt. 612 00:26:51,359 --> 00:26:56,119 Speaker 2: Maltodextri and yeast extract, natural flavors, spices, vegetable powders, onion 613 00:26:56,200 --> 00:26:58,200 Speaker 2: and garlic, a little bit of some flour oil, a 614 00:26:58,240 --> 00:27:01,919 Speaker 2: little bit of tumeric followed finished by some raising agent. So, 615 00:27:02,040 --> 00:27:04,640 Speaker 2: as you said, a very very good ingredient list, but 616 00:27:04,840 --> 00:27:08,560 Speaker 2: very strong nutritionally. It provides that beautiful like crunchy salty 617 00:27:08,600 --> 00:27:10,520 Speaker 2: texture that a lot of people are looking for in 618 00:27:10,560 --> 00:27:13,879 Speaker 2: a snack. Really high protein, really high fiber. I absolutely 619 00:27:13,920 --> 00:27:16,399 Speaker 2: love them. I do have these in my coals. My 620 00:27:16,480 --> 00:27:19,439 Speaker 2: Coals has been redone recently, so it's new issue in 621 00:27:19,480 --> 00:27:21,960 Speaker 2: the last sort of year or so, so perhaps that's 622 00:27:22,000 --> 00:27:24,840 Speaker 2: why I haven't seen this one that is the blend. 623 00:27:24,920 --> 00:27:27,160 Speaker 2: But my Coals does have the straight at amamae ones 624 00:27:27,160 --> 00:27:29,240 Speaker 2: and the straight chickpea ones as well, which is great. 625 00:27:29,440 --> 00:27:30,760 Speaker 2: But I have to keep an eye out for this 626 00:27:30,800 --> 00:27:34,200 Speaker 2: new protein mix because I love I love that it's 627 00:27:34,200 --> 00:27:36,359 Speaker 2: a mix of the green peas, the soybeans, and the 628 00:27:36,440 --> 00:27:39,680 Speaker 2: chickpeas because from a diversity perspective for your gut health, 629 00:27:39,840 --> 00:27:42,160 Speaker 2: this is absolutely a positive Like we want as much 630 00:27:42,280 --> 00:27:44,960 Speaker 2: diversity in our diet as possible because that then positively 631 00:27:45,000 --> 00:27:47,080 Speaker 2: influences our gut microbiome as well. 632 00:27:47,760 --> 00:27:49,760 Speaker 3: True. So yeah, I think they're more of these, and 633 00:27:49,800 --> 00:27:51,800 Speaker 3: I think they'll continue to grow because people are looking 634 00:27:51,840 --> 00:27:55,000 Speaker 3: for cleaner snacks that taste good and you know, I 635 00:27:55,160 --> 00:27:57,880 Speaker 3: quite like those ideally, you know, in place of chips, 636 00:27:57,920 --> 00:28:01,879 Speaker 3: but also leanne how expensive are potato chips? Like six dollars? 637 00:28:02,080 --> 00:28:04,760 Speaker 3: Like it's so expensive on sale? 638 00:28:04,880 --> 00:28:07,280 Speaker 2: They're like four fifty these days, and like that used 639 00:28:07,280 --> 00:28:08,720 Speaker 2: to be the full price of them. 640 00:28:09,280 --> 00:28:12,280 Speaker 3: Oh so yeah, they used to be like two dollars. 641 00:28:12,320 --> 00:28:14,479 Speaker 3: So these, if you get them online, they're actually really 642 00:28:14,520 --> 00:28:16,359 Speaker 3: cost effective as well, which is relevant to all of 643 00:28:16,400 --> 00:28:18,200 Speaker 3: us at the moment. So thanks for reading that. Nutoution 644 00:28:18,359 --> 00:28:19,960 Speaker 3: ableen eyes are still good? 645 00:28:20,480 --> 00:28:23,800 Speaker 2: All right? Now, listen a question list the question of 646 00:28:23,800 --> 00:28:26,200 Speaker 2: the week, just how do we choose a good musli 647 00:28:26,320 --> 00:28:28,200 Speaker 2: or granola? So this is a good one, and I've 648 00:28:28,200 --> 00:28:31,600 Speaker 2: had this discussion many times with clients because it's very confusing, 649 00:28:31,960 --> 00:28:34,080 Speaker 2: and I think that a lot of people do understand that, 650 00:28:34,160 --> 00:28:36,520 Speaker 2: you know, a musli or granola is probably a better 651 00:28:36,560 --> 00:28:38,920 Speaker 2: option than a lot of the sugar filled cereals on 652 00:28:38,960 --> 00:28:41,720 Speaker 2: the market. But in terms of choosing a good one, 653 00:28:41,800 --> 00:28:44,680 Speaker 2: I would absolutely start with the ingredient list first. You know, 654 00:28:44,720 --> 00:28:47,520 Speaker 2: we want to see some sort of whole grain something 655 00:28:47,560 --> 00:28:49,600 Speaker 2: to start with on the ingredient list, whether that's whole 656 00:28:49,600 --> 00:28:52,480 Speaker 2: grain oats, whether that's some brand flakes, or something like that, 657 00:28:52,600 --> 00:28:54,880 Speaker 2: something high five or attle bit of carb to start with, 658 00:28:55,240 --> 00:28:58,680 Speaker 2: and or some healthy fats being nuts or seeds. As 659 00:28:58,680 --> 00:29:01,560 Speaker 2: the top priority for your ingredient list. There will be 660 00:29:01,680 --> 00:29:03,920 Speaker 2: some form of sugar in there. It might be you know, 661 00:29:04,040 --> 00:29:06,800 Speaker 2: cane sugar, it might be honey, it might be sulkros, 662 00:29:06,880 --> 00:29:10,040 Speaker 2: it might be glucose, it might be some sort of syrup. 663 00:29:10,080 --> 00:29:13,720 Speaker 2: There will be sugar in there, generally multiple types, as 664 00:29:13,720 --> 00:29:15,840 Speaker 2: well as what brands tend to use, but it's not 665 00:29:15,920 --> 00:29:18,280 Speaker 2: so much an issue as long as the sugar is 666 00:29:18,480 --> 00:29:21,640 Speaker 2: a little bit further down the ingredient list and per serving. 667 00:29:22,240 --> 00:29:24,320 Speaker 2: Look in an ideal world, we probably want less than 668 00:29:24,360 --> 00:29:26,520 Speaker 2: five grams of sugar served, but I think for something 669 00:29:26,560 --> 00:29:29,040 Speaker 2: like a muslei or granola under ten grams a serve, 670 00:29:29,080 --> 00:29:31,840 Speaker 2: I'm generally pretty happy with for my clients. So there's 671 00:29:31,880 --> 00:29:34,880 Speaker 2: sort of my top couple of criteria. Look at your 672 00:29:34,960 --> 00:29:37,440 Speaker 2: ingredient lists. We don't want obviously too many additives. We 673 00:29:37,480 --> 00:29:40,240 Speaker 2: want as many whole foods in that ingredient list as possible, 674 00:29:40,280 --> 00:29:42,200 Speaker 2: and right up the top, I want to see some 675 00:29:42,240 --> 00:29:44,680 Speaker 2: sort of whole grain, plus some sort of good fats 676 00:29:44,680 --> 00:29:46,959 Speaker 2: like nuts and seas, and then I also look at 677 00:29:46,960 --> 00:29:50,040 Speaker 2: the fiber for a good music or granola. Ideally I 678 00:29:50,040 --> 00:29:52,440 Speaker 2: would like about three or four grams a serving. 679 00:29:53,000 --> 00:29:53,880 Speaker 1: Much more than that. 680 00:29:54,000 --> 00:29:57,040 Speaker 2: I find that companies are adding in a ton of 681 00:29:57,120 --> 00:30:00,720 Speaker 2: prebodic fiber, which for clients with sens of tummies such 682 00:30:00,760 --> 00:30:02,480 Speaker 2: as myself and a lot of clients that I work 683 00:30:02,520 --> 00:30:04,000 Speaker 2: with might have a history of a bit of an 684 00:30:04,000 --> 00:30:07,360 Speaker 2: irritable bow, might have a bit of diagnosed you know, ibs. 685 00:30:07,680 --> 00:30:09,480 Speaker 2: And what I find is that when you're looking at 686 00:30:09,520 --> 00:30:12,120 Speaker 2: cereals in there, you know, musles of granolas, and they're 687 00:30:12,520 --> 00:30:16,680 Speaker 2: eight nine, ten plus grams of fiber per serving. It's 688 00:30:16,720 --> 00:30:18,840 Speaker 2: not great and a lot of people are quite sensitive 689 00:30:18,880 --> 00:30:20,960 Speaker 2: to that. A lot of people will got quite bloated, 690 00:30:21,040 --> 00:30:24,320 Speaker 2: quite gassy, have you know, just have unpleasant sort of 691 00:30:24,400 --> 00:30:28,160 Speaker 2: gi symptoms later on. So I don't necessarily think more 692 00:30:28,200 --> 00:30:32,800 Speaker 2: fiber is better when it's coming from that additive type fiber, 693 00:30:32,880 --> 00:30:34,960 Speaker 2: like it might be they're adding in, you know, a 694 00:30:35,000 --> 00:30:37,680 Speaker 2: ton of inulin into the cereal and that's what's boosting 695 00:30:37,720 --> 00:30:41,120 Speaker 2: the overall fiber versus the fiber coming from something like 696 00:30:41,240 --> 00:30:44,440 Speaker 2: whole graine oats, cheer seeds or you know, some nuts 697 00:30:44,480 --> 00:30:46,560 Speaker 2: and some forpitas, So we really want the fiber to 698 00:30:46,560 --> 00:30:49,040 Speaker 2: come from the whole food ingredient as much as possible. 699 00:30:49,080 --> 00:30:51,120 Speaker 2: A little bit of added fiber is fine, but I 700 00:30:51,160 --> 00:30:53,520 Speaker 2: don't love seeing a ton of it in something like 701 00:30:53,520 --> 00:30:55,760 Speaker 2: a museleer or granola, because I think a lot of 702 00:30:55,800 --> 00:30:58,120 Speaker 2: people with a bit of a sensitive tummy do struggle 703 00:30:58,160 --> 00:30:59,640 Speaker 2: to digest all of that. 704 00:31:00,200 --> 00:31:00,400 Speaker 1: True. 705 00:31:00,440 --> 00:31:02,760 Speaker 3: And it's funny because when we were writing our lineup 706 00:31:02,760 --> 00:31:05,160 Speaker 3: for today, I sort of was going through our Instagram 707 00:31:05,160 --> 00:31:08,120 Speaker 3: and someone had asked a question about musli, and I thought, oh, 708 00:31:08,120 --> 00:31:10,160 Speaker 3: that's a great question because I've been having an issue 709 00:31:10,160 --> 00:31:13,040 Speaker 3: where my clients are choosing what is a healthy granola, 710 00:31:13,680 --> 00:31:15,240 Speaker 3: but it's got very little car that sends to be 711 00:31:15,320 --> 00:31:17,920 Speaker 3: nut and seed based because it's targeting that desire for 712 00:31:18,000 --> 00:31:19,720 Speaker 3: lower carb foods, but really lean. 713 00:31:19,680 --> 00:31:20,120 Speaker 1: In the morning. 714 00:31:20,120 --> 00:31:21,560 Speaker 3: We want our clients to have a good source of 715 00:31:21,600 --> 00:31:24,320 Speaker 3: whole grains, particularly if they have exercise to fuel them. 716 00:31:24,600 --> 00:31:27,080 Speaker 3: So I texted leanne and about what to cover, and 717 00:31:27,080 --> 00:31:29,480 Speaker 3: she'd already messaged me Museley. So we're on the same 718 00:31:30,000 --> 00:31:33,960 Speaker 3: vibrational Patentlyanne, even though we're whole states apart. So yeah, 719 00:31:34,040 --> 00:31:37,000 Speaker 3: my biggest thing is my client's having muslei's and granolas 720 00:31:37,040 --> 00:31:39,400 Speaker 3: that are low in car but if they're teeming that 721 00:31:39,400 --> 00:31:41,720 Speaker 3: with a protein yoga and berries, their breakfast just doesn't 722 00:31:41,760 --> 00:31:45,080 Speaker 3: have any carbohydrate. So, particularly if you're exercising an active 723 00:31:45,120 --> 00:31:47,640 Speaker 3: you need to to twenty thirty grams and it's ideally 724 00:31:47,640 --> 00:31:50,040 Speaker 3: a time to get some whole grains. So I'm looking 725 00:31:50,120 --> 00:31:53,120 Speaker 3: on nutritionals for about twenty grams of car perserve. I'm 726 00:31:53,120 --> 00:31:55,000 Speaker 3: with you three to five grams of dietary fiber. I 727 00:31:55,040 --> 00:31:58,040 Speaker 3: would definitely want to clean ingredient list can recognize all 728 00:31:58,040 --> 00:32:00,320 Speaker 3: the ingredients. The longer the ingredient list of the ranola, 729 00:32:00,360 --> 00:32:02,640 Speaker 3: probably the more processed it is. And I look for 730 00:32:02,640 --> 00:32:05,280 Speaker 3: about less than five grands of sugars perserve, and I 731 00:32:05,320 --> 00:32:07,520 Speaker 3: say generally I try and avoid the dried fruit ones 732 00:32:07,560 --> 00:32:09,600 Speaker 3: and go for ones that have got say an oat 733 00:32:09,640 --> 00:32:13,120 Speaker 3: base with some perhaps nuts and seeds, but definitely have 734 00:32:13,160 --> 00:32:15,400 Speaker 3: some carbohydrate in there unless they're eating low carb for 735 00:32:15,400 --> 00:32:17,600 Speaker 3: a particular reason. So just keep that in mind when 736 00:32:17,640 --> 00:32:19,520 Speaker 3: you're looking at your labels. But the good news is 737 00:32:19,520 --> 00:32:22,160 Speaker 3: there's loads of different varieties out there. Sun Soul have 738 00:32:22,240 --> 00:32:25,240 Speaker 3: got a great one. The Carmens range of original type 739 00:32:25,280 --> 00:32:28,320 Speaker 3: musleys are really good with their macro nutrients, so there's 740 00:32:28,360 --> 00:32:30,600 Speaker 3: plenty to choose from, And if you do prefer the 741 00:32:30,600 --> 00:32:33,160 Speaker 3: low carb ones, they can be a great topper if 742 00:32:33,160 --> 00:32:35,280 Speaker 3: you're doing, say a sweet yogurt in the afternoon, and 743 00:32:35,280 --> 00:32:37,920 Speaker 3: you can use them in a different way. But in 744 00:32:38,000 --> 00:32:40,840 Speaker 3: most cases, if you do prefer the low carb granolas, 745 00:32:40,920 --> 00:32:43,480 Speaker 3: you like the taste, I'd say have it with a banana, 746 00:32:43,520 --> 00:32:45,560 Speaker 3: for example, to get a bit of extra carb in 747 00:32:45,600 --> 00:32:47,880 Speaker 3: there if you're teaming it with particularly a plant based milk, 748 00:32:47,880 --> 00:32:50,040 Speaker 3: which won't have a lot of carbohydrate in there either. 749 00:32:50,440 --> 00:32:52,280 Speaker 2: Exactly, And I have a lot of clients would choose 750 00:32:52,440 --> 00:32:56,200 Speaker 2: more that Paleostar granola or Quto Star because, like, honestly, 751 00:32:56,200 --> 00:32:57,960 Speaker 2: the nutritionals are really strong in them. 752 00:32:58,040 --> 00:32:59,800 Speaker 1: The ingredient lists are very very good. 753 00:33:00,040 --> 00:33:02,200 Speaker 2: They're basically just nut seeds with a bit of black 754 00:33:02,280 --> 00:33:04,959 Speaker 2: cinnamon and maybe some cilium musk or something so ingredient 755 00:33:05,000 --> 00:33:07,440 Speaker 2: whise they're perfect, but like you said, they're very high 756 00:33:07,520 --> 00:33:10,840 Speaker 2: fat and that sort of contributes to a high calorie loads. 757 00:33:10,920 --> 00:33:12,520 Speaker 2: A lot of the ladies that I'm working with are 758 00:33:12,560 --> 00:33:15,680 Speaker 2: aiming for a calorie deficit, so it's not the best option. 759 00:33:15,800 --> 00:33:17,720 Speaker 2: I actually prefer something with a bit of an oat 760 00:33:17,760 --> 00:33:19,960 Speaker 2: base to a add in that carb like you say, 761 00:33:20,000 --> 00:33:22,920 Speaker 2: particularly because a lot of my clients are exercising and 762 00:33:23,000 --> 00:33:25,120 Speaker 2: b just adding in a bulk of you know, something 763 00:33:25,200 --> 00:33:26,800 Speaker 2: like some oats or something will mean that it's a 764 00:33:26,800 --> 00:33:29,080 Speaker 2: little bit more affordable for the budget and will also 765 00:33:29,120 --> 00:33:32,000 Speaker 2: bring down that overall calorie load per serving as well. 766 00:33:32,120 --> 00:33:34,320 Speaker 2: So just some good points to think about if you 767 00:33:34,400 --> 00:33:36,840 Speaker 2: are looking to choose a music a granola, but don't 768 00:33:36,880 --> 00:33:38,760 Speaker 2: focus too much on what the front up pack is 769 00:33:38,760 --> 00:33:40,600 Speaker 2: telling you. Flip it over, have a look at the 770 00:33:40,720 --> 00:33:43,720 Speaker 2: ingredient list and the nutritional panel and then make more 771 00:33:43,720 --> 00:33:46,880 Speaker 2: of an informed decision from there that brings us to 772 00:33:46,920 --> 00:33:49,200 Speaker 2: the end of the nutrition catch for another week. If 773 00:33:49,280 --> 00:33:50,400 Speaker 2: you know that your diet. 774 00:33:50,200 --> 00:33:52,480 Speaker 1: Needs a little bit more protein in it, or you 775 00:33:52,600 --> 00:33:53,000 Speaker 1: want a. 776 00:33:52,960 --> 00:33:56,240 Speaker 2: Little bit of a beautifully developed hot chocolate for a 777 00:33:56,360 --> 00:33:58,960 Speaker 2: range of design by Dietitians, head to our website. We've 778 00:33:59,000 --> 00:34:01,240 Speaker 2: got both of our proteins on there are Women's Blend 779 00:34:01,280 --> 00:34:04,080 Speaker 2: and our pre and Probodic Blend, and also our Rest 780 00:34:04,120 --> 00:34:06,680 Speaker 2: and our Glow hot chocolate as well. That's designed by 781 00:34:06,800 --> 00:34:10,239 Speaker 2: dietitians dot com. We're so thankful for your support and 782 00:34:10,320 --> 00:34:12,279 Speaker 2: thanks for listening. We will catch all of you in 783 00:34:12,480 --> 00:34:13,480 Speaker 2: next week's episode. 784 00:34:13,840 --> 00:34:14,480 Speaker 3: Have a great week.