1 00:00:01,320 --> 00:00:03,600 Speaker 1: Are you a parent or a cara, or maybe you're 2 00:00:03,640 --> 00:00:06,520 Speaker 1: a teacher or you work with children. At some point 3 00:00:06,519 --> 00:00:09,560 Speaker 1: in time, you may have noticed that kids are getting 4 00:00:09,640 --> 00:00:12,960 Speaker 1: bigger and bigger, and in some cases it's quite alarming. 5 00:00:13,320 --> 00:00:16,720 Speaker 1: Today on the Nutrition Couch, we share some recent statistics 6 00:00:16,720 --> 00:00:19,200 Speaker 1: and a new study about Bussie kids and their weight 7 00:00:19,440 --> 00:00:21,960 Speaker 1: and what we can do as parents to keep our 8 00:00:22,000 --> 00:00:25,720 Speaker 1: kids healthy and fit for many generations to come. Hi, 9 00:00:25,800 --> 00:00:28,520 Speaker 1: I'm Leanne Ward and I'm Suzy Burrow, and together we 10 00:00:28,560 --> 00:00:31,560 Speaker 1: bring you The Nutrition Couch, the weekly podcast that gives 11 00:00:31,560 --> 00:00:33,680 Speaker 1: you up to date on everything that you need to 12 00:00:33,720 --> 00:00:37,320 Speaker 1: know in the world of nutrition as well as childhood obesity. 13 00:00:37,520 --> 00:00:39,800 Speaker 2: Today we also chat car bloads. 14 00:00:40,080 --> 00:00:42,600 Speaker 1: We also share our thoughts on a delicious new breakfast 15 00:00:42,600 --> 00:00:46,120 Speaker 1: and our listener question is all about housework and burning 16 00:00:46,159 --> 00:00:47,479 Speaker 1: housework calories. 17 00:00:47,800 --> 00:00:48,639 Speaker 2: But to kick us up. 18 00:00:48,560 --> 00:00:52,360 Speaker 1: Today, Susie, we are talking all things childhood obesity because 19 00:00:52,360 --> 00:00:54,800 Speaker 1: I was at my parents' house last night and this 20 00:00:54,840 --> 00:00:57,040 Speaker 1: came on the Channel seven News and it was saying 21 00:00:57,040 --> 00:01:00,240 Speaker 1: something like two point two million children I expect to 22 00:01:00,280 --> 00:01:03,120 Speaker 1: be obese in the next few years if we don't 23 00:01:03,120 --> 00:01:05,680 Speaker 1: do something, and I thought that's huge, Like that is 24 00:01:05,880 --> 00:01:09,720 Speaker 1: very very alarming. So there was a major international study, 25 00:01:09,760 --> 00:01:12,440 Speaker 1: there's actually two this week published in the journal Landset, 26 00:01:12,520 --> 00:01:15,200 Speaker 1: which is a very well respected journal, but it was 27 00:01:15,280 --> 00:01:18,560 Speaker 1: led by Australian researchers and basically what they found was 28 00:01:18,600 --> 00:01:22,720 Speaker 1: that kids and adolescents in Australia have actually experienced some 29 00:01:22,760 --> 00:01:26,600 Speaker 1: of the fastest transitions to obesity compared to the rest 30 00:01:26,640 --> 00:01:30,480 Speaker 1: of the world. So as Australians, we're very competitive, but 31 00:01:30,560 --> 00:01:32,640 Speaker 1: this isn't something that we want to win, you know, 32 00:01:32,720 --> 00:01:34,680 Speaker 1: this isn't a racist not something we actually want to 33 00:01:34,720 --> 00:01:38,640 Speaker 1: be on top. It's actually quite scary. So researchers are 34 00:01:38,640 --> 00:01:42,679 Speaker 1: saying without some really urgent policy reform and action and 35 00:01:42,760 --> 00:01:45,920 Speaker 1: really some hard work from the parents, the forecasting is 36 00:01:45,959 --> 00:01:50,559 Speaker 1: suggesting that basically one third one third, or two point 37 00:01:50,600 --> 00:01:54,680 Speaker 1: two million children and young people in Australia will become 38 00:01:54,760 --> 00:01:58,360 Speaker 1: obese within the next twenty five years. So that's two 39 00:01:58,400 --> 00:02:01,520 Speaker 1: point two million children and young people will be obese 40 00:02:01,720 --> 00:02:05,520 Speaker 1: and one point six million have the potential to be overweight. 41 00:02:05,920 --> 00:02:07,560 Speaker 1: That is absolutely massive. 42 00:02:07,680 --> 00:02:09,040 Speaker 2: So when we. 43 00:02:08,960 --> 00:02:12,160 Speaker 1: Talk obesity, it's not just the parents' responsibility. It is, 44 00:02:12,200 --> 00:02:15,800 Speaker 1: but it's not that there's so many systems and environmental 45 00:02:15,840 --> 00:02:18,560 Speaker 1: issues and policy reforms. There's a whole lot of things 46 00:02:18,600 --> 00:02:22,480 Speaker 1: that need to change. Obesity is a multifactorial issue. It's 47 00:02:22,520 --> 00:02:24,560 Speaker 1: not just oh, it's what you put in your mouth. 48 00:02:24,560 --> 00:02:27,520 Speaker 1: It comes, you know, budgeting comes into line, knowledge comes 49 00:02:27,520 --> 00:02:30,880 Speaker 1: into perspective. It's about the systems, it's about the environment, 50 00:02:30,960 --> 00:02:34,440 Speaker 1: what is provided, it's about what's advertised to children as well. 51 00:02:34,760 --> 00:02:37,079 Speaker 1: But this is you know, it's quite an alarming study 52 00:02:37,080 --> 00:02:40,240 Speaker 1: and it it presents a really nice discussion for us today, Susie, 53 00:02:40,320 --> 00:02:42,639 Speaker 1: both with you know, as parents, you your boys are 54 00:02:42,720 --> 00:02:43,919 Speaker 1: what are they now, nine or ten? 55 00:02:44,240 --> 00:02:52,280 Speaker 3: My boys are nine? Yeah, you girls are gorgeous. They're 56 00:02:52,280 --> 00:02:54,000 Speaker 3: in near four. They're getting a bit gross at SHD 57 00:02:54,080 --> 00:02:57,160 Speaker 3: by one dioda the other day. But you know, I 58 00:02:57,200 --> 00:03:00,040 Speaker 3: will say that there is a few kids at the 59 00:02:59,840 --> 00:03:05,839 Speaker 3: school who are definitely significantly overweight, and you know, it's 60 00:03:06,160 --> 00:03:10,720 Speaker 3: unsettling to see now. It is complicated, you know, in context, 61 00:03:10,760 --> 00:03:13,280 Speaker 3: I work as the childhood obesity dietitian at the Children's 62 00:03:13,320 --> 00:03:16,399 Speaker 3: Hospital for over ten years well how many years ago, now, 63 00:03:16,440 --> 00:03:18,320 Speaker 3: like a good ten to fifteen years ago. So I 64 00:03:18,360 --> 00:03:21,000 Speaker 3: worked at the frontline with it, and certainly from when 65 00:03:21,000 --> 00:03:24,440 Speaker 3: I began in the early two thousands, the degree of 66 00:03:24,480 --> 00:03:29,600 Speaker 3: obesity changed dramatically, particularly with some cultural groups, and it 67 00:03:29,639 --> 00:03:31,560 Speaker 3: was it the Children's Hospital at Westmeats in the Western 68 00:03:31,600 --> 00:03:34,440 Speaker 3: suburbs of Sydney. But what we do know is that 69 00:03:34,560 --> 00:03:38,880 Speaker 3: children have access to a lot more calories over time. 70 00:03:39,000 --> 00:03:42,760 Speaker 3: If you think that traditionally we would have three meals 71 00:03:42,800 --> 00:03:44,320 Speaker 3: a day, or kids would go off to school with 72 00:03:44,520 --> 00:03:47,680 Speaker 3: a little juice popper and apple and a vegemite sandwich, 73 00:03:48,160 --> 00:03:51,440 Speaker 3: whereas now there's a lot more time spent on food. 74 00:03:51,720 --> 00:03:54,560 Speaker 3: So it's complicated as you describe. First of all human 75 00:03:54,600 --> 00:03:57,120 Speaker 3: beings eat what food's readily available and what food is cheap. 76 00:03:57,520 --> 00:04:01,240 Speaker 3: Certainly more processed food appears to be cheap easy because 77 00:04:01,280 --> 00:04:03,320 Speaker 3: if you're going to buy all the fresh food, the 78 00:04:03,440 --> 00:04:06,200 Speaker 3: lean protein, the vegetables, that requires a number of steps 79 00:04:06,200 --> 00:04:10,000 Speaker 3: of preparation, whereas picking up a maca'scappy meal is you know, 80 00:04:10,120 --> 00:04:13,240 Speaker 3: five dollars at many times, So there's that issue. I 81 00:04:13,240 --> 00:04:16,600 Speaker 3: think the overall observation I have working in this area 82 00:04:16,720 --> 00:04:19,520 Speaker 3: for a long time is yes, there's absolutely government things 83 00:04:19,560 --> 00:04:21,200 Speaker 3: that can be done, there's things that can be done 84 00:04:21,240 --> 00:04:24,760 Speaker 3: within supermarket settings, but it's just very tricky for busy 85 00:04:24,800 --> 00:04:28,600 Speaker 3: parents on the juggle. I think keeping kids in activity, 86 00:04:28,640 --> 00:04:32,200 Speaker 3: particularly as they move through upper primary school years to 87 00:04:32,320 --> 00:04:35,880 Speaker 3: high school, is tricky and expensive. You know, sports registrations 88 00:04:35,880 --> 00:04:38,360 Speaker 3: are hideously expensive. Then you've got to buy all of 89 00:04:38,400 --> 00:04:41,400 Speaker 3: the uniforms, Like that's hundreds of dollars per sport, per term. 90 00:04:41,480 --> 00:04:44,320 Speaker 3: That's a lot for the average parent. So there's that 91 00:04:44,400 --> 00:04:47,760 Speaker 3: as an issue. Parents are split families, so there's single 92 00:04:47,800 --> 00:04:51,120 Speaker 3: parents who struggle perhaps to find time to work full 93 00:04:51,160 --> 00:04:53,279 Speaker 3: time and get kids to the park and to be active, 94 00:04:53,320 --> 00:04:55,880 Speaker 3: so kids may then be en after school care. And 95 00:04:55,960 --> 00:04:59,039 Speaker 3: then on top of that, generally speaking, overweight kids tend 96 00:04:59,040 --> 00:05:01,480 Speaker 3: to have a high carb a high diet, and if 97 00:05:01,480 --> 00:05:05,040 Speaker 3: they're then not active, weight gain over time. So that's 98 00:05:05,080 --> 00:05:09,760 Speaker 3: things like process breakfast, cereal, white breads, fruit juices, flavored drinks, 99 00:05:10,279 --> 00:05:15,680 Speaker 3: the snack boxes full of rice, snacks, dried fruit, musley bars, crackers, 100 00:05:15,720 --> 00:05:17,520 Speaker 3: you know, all of those foods that are still marketed 101 00:05:17,560 --> 00:05:20,400 Speaker 3: to children tend to be fairly high carbohydrate. You know, 102 00:05:20,400 --> 00:05:22,240 Speaker 3: they come home, they may not be active and they're 103 00:05:22,279 --> 00:05:25,560 Speaker 3: eating snacks, they're watching too much screen time, and then 104 00:05:25,680 --> 00:05:29,400 Speaker 3: kids you know generally will err towards high carbohydrate dinners. 105 00:05:29,440 --> 00:05:32,240 Speaker 3: So pasta rice. They're also more cost effective for parents, 106 00:05:32,720 --> 00:05:34,920 Speaker 3: So you know, in terms of things to first of 107 00:05:34,960 --> 00:05:37,200 Speaker 3: all check and you know, we're not talking about this 108 00:05:37,240 --> 00:05:40,119 Speaker 3: to shame parents or make people be worried or overly 109 00:05:40,120 --> 00:05:42,920 Speaker 3: worried about kids weight. That's certainly not the intention, but 110 00:05:43,000 --> 00:05:44,880 Speaker 3: it is certainly an issue. You will know someone whose 111 00:05:44,920 --> 00:05:47,839 Speaker 3: child is overweight. I'll describe it to parents as going 112 00:05:47,839 --> 00:05:50,840 Speaker 3: too quickly. So overweight children might look older. They may 113 00:05:50,839 --> 00:05:53,320 Speaker 3: be wearing clothes sizes a lot bigger than their age, 114 00:05:53,360 --> 00:05:55,279 Speaker 3: so they might be ten and wearing a size fourteen 115 00:05:56,000 --> 00:05:58,720 Speaker 3: or a really telltale sign. Is even more important than 116 00:05:58,760 --> 00:06:01,719 Speaker 3: weighing is checking a waste measurement. So the waste of 117 00:06:01,800 --> 00:06:04,440 Speaker 3: children under the age of ten or pre pubertal children 118 00:06:04,480 --> 00:06:06,760 Speaker 3: should be less than half their height. So if your 119 00:06:06,800 --> 00:06:09,000 Speaker 3: child's one twenty, their ways should be less than sixty. 120 00:06:09,080 --> 00:06:10,960 Speaker 3: So that's a really sort of nicer way to be 121 00:06:11,000 --> 00:06:13,600 Speaker 3: measuring kids rather than sticking them on the scales. I'm 122 00:06:13,640 --> 00:06:15,600 Speaker 3: sure many of this is will remember being weighed at 123 00:06:15,640 --> 00:06:18,000 Speaker 3: high school and how traumatic that was for many of us. 124 00:06:18,040 --> 00:06:20,960 Speaker 3: So we're certainly not encouraging people to be weighing small children, 125 00:06:21,240 --> 00:06:23,520 Speaker 3: but keeping an eye on growth rates and making sure 126 00:06:23,560 --> 00:06:26,760 Speaker 3: that they're sort of wearing similar clothes eyes to their age, 127 00:06:27,120 --> 00:06:29,680 Speaker 3: or just keeping an eye on that waste measurement. So 128 00:06:29,720 --> 00:06:31,920 Speaker 3: that the most important thing for all of us as parents, 129 00:06:31,920 --> 00:06:34,240 Speaker 3: whether you're dealing with a preschool child, a primary or 130 00:06:34,400 --> 00:06:38,800 Speaker 3: particularly high school, is keeping them as active as possible. Kids, 131 00:06:38,839 --> 00:06:41,279 Speaker 3: particularly girls, as they move into high school, will or 132 00:06:41,279 --> 00:06:43,680 Speaker 3: away from structured sport, which means they're sitting down and 133 00:06:43,720 --> 00:06:46,080 Speaker 3: in front of screens all the time. So the more 134 00:06:46,120 --> 00:06:48,200 Speaker 3: you can be active as a family, the more you 135 00:06:48,240 --> 00:06:50,840 Speaker 3: can afford to have them in structured sport. If you've 136 00:06:50,839 --> 00:06:52,599 Speaker 3: got a dog, make it a family event to walk 137 00:06:52,640 --> 00:06:55,080 Speaker 3: the dog, you know, getting away from the screens. The 138 00:06:55,120 --> 00:06:57,719 Speaker 3: recommendation is for two hours or less per day. It 139 00:06:57,800 --> 00:06:59,640 Speaker 3: sounds a lot, but it's not. It's very easy to 140 00:06:59,680 --> 00:07:01,680 Speaker 3: have kids. It's on a screen six eight hours a 141 00:07:01,760 --> 00:07:04,640 Speaker 3: day sometimes, particularly if you're a working parent. You know, 142 00:07:04,760 --> 00:07:07,400 Speaker 3: pay attention to the quality of the food. You know, 143 00:07:07,440 --> 00:07:10,760 Speaker 3: if you can away from the processed snacks and go 144 00:07:10,880 --> 00:07:12,960 Speaker 3: for more protein rich options. If you've got a very 145 00:07:13,000 --> 00:07:16,400 Speaker 3: hungry child, protein rich snacks will be much better, so 146 00:07:16,560 --> 00:07:19,560 Speaker 3: cheese sticks, yogurt tubes. I was talking to a mum 147 00:07:19,560 --> 00:07:22,440 Speaker 3: this morning. High protein products are not appropriate for children, 148 00:07:22,720 --> 00:07:26,680 Speaker 3: but definitely kids size yogurts, and just limiting treats. You know, 149 00:07:26,760 --> 00:07:29,679 Speaker 3: I observe even in myself, the kids are constantly looking 150 00:07:29,720 --> 00:07:32,560 Speaker 3: for treats. They expect to treat after every meal, they 151 00:07:32,600 --> 00:07:34,680 Speaker 3: expect to treat on every outing, and that can add 152 00:07:34,760 --> 00:07:38,000 Speaker 3: up to multiple serves of discretionary food per day. I 153 00:07:38,000 --> 00:07:41,000 Speaker 3: think Australian data suggests that up to fifty percent of 154 00:07:41,160 --> 00:07:44,440 Speaker 3: calorie intake can come from discretionary foods in small children. 155 00:07:44,680 --> 00:07:47,560 Speaker 3: So that's basically junk food they shouldn't be eating, so fruit, juices, 156 00:07:47,640 --> 00:07:51,600 Speaker 3: snack food bars, banana bread at the cafe, muffins, cookies. 157 00:07:51,680 --> 00:07:54,280 Speaker 3: That really does add up. And if you've got a really, 158 00:07:54,280 --> 00:07:56,640 Speaker 3: really active child who's naturally lean, it's not so much 159 00:07:56,640 --> 00:07:58,800 Speaker 3: of a concern. But if you do have that child 160 00:07:58,840 --> 00:08:01,000 Speaker 3: who does tend to carry away more easily, they're a 161 00:08:01,000 --> 00:08:03,800 Speaker 3: more stocky frame, they go through puberty early, they're not 162 00:08:03,840 --> 00:08:07,119 Speaker 3: overly active, and plus that team with that high carbohydrate diet, 163 00:08:07,480 --> 00:08:09,240 Speaker 3: these are all the factors that I'd be looking at. 164 00:08:09,280 --> 00:08:11,080 Speaker 3: And I've said to you before on the podcast, I'm 165 00:08:11,120 --> 00:08:13,120 Speaker 3: horrified when I go to kids parties and the parents 166 00:08:13,160 --> 00:08:16,440 Speaker 3: are serving soft drink like it's literally poison, Like why 167 00:08:16,440 --> 00:08:18,800 Speaker 3: are you giving it to small children? I think it's 168 00:08:18,840 --> 00:08:21,160 Speaker 3: okay to say there's some foods that are not appropriate 169 00:08:21,200 --> 00:08:23,840 Speaker 3: for children, and soft drink is one of them. You know, 170 00:08:23,880 --> 00:08:25,640 Speaker 3: there is no place for it in a healthy diet 171 00:08:25,640 --> 00:08:29,320 Speaker 3: of any child. So all of those structure is really 172 00:08:29,320 --> 00:08:32,040 Speaker 3: really important. And yeah, if you are concerned, just do 173 00:08:32,080 --> 00:08:34,320 Speaker 3: a quick waste measurement because that can give you an idea. 174 00:08:34,400 --> 00:08:37,680 Speaker 3: And we're not suggesting putting kids on diets, but basically, 175 00:08:37,679 --> 00:08:39,520 Speaker 3: over time you want to slow down weight gain and 176 00:08:39,559 --> 00:08:41,240 Speaker 3: get them to grow into their weight if they've put 177 00:08:41,280 --> 00:08:43,600 Speaker 3: on weight a little bit too quickly one percent. 178 00:08:43,640 --> 00:08:45,080 Speaker 1: I was just going to say the same thing where 179 00:08:45,080 --> 00:08:47,760 Speaker 1: we're absolutely not suggesting that you diet your kids, that 180 00:08:47,800 --> 00:08:49,559 Speaker 1: you put them on the scale, or that you become 181 00:08:49,880 --> 00:08:52,720 Speaker 1: hyper focused on their weight. Just allow them to grow 182 00:08:52,760 --> 00:08:55,839 Speaker 1: into their weight, install the weight gain and allow them 183 00:08:55,880 --> 00:08:58,640 Speaker 1: to kind of catch up to it over time. So basically, 184 00:08:58,720 --> 00:09:01,240 Speaker 1: when Zusi mentioned the guy lines, I'll just go back 185 00:09:01,280 --> 00:09:05,880 Speaker 1: and re mention them because the guidelines from an activity perspective, 186 00:09:05,920 --> 00:09:07,800 Speaker 1: and these come from the Australian in Shuit of Health 187 00:09:07,800 --> 00:09:10,480 Speaker 1: and Welfare for children who are two to four. So 188 00:09:10,520 --> 00:09:12,679 Speaker 1: my little mea is three, she fits in this. In 189 00:09:12,720 --> 00:09:16,080 Speaker 1: this guideline of small toddler aged children, when they're not 190 00:09:16,200 --> 00:09:19,240 Speaker 1: in school, small children should be engaging in one hundred 191 00:09:19,280 --> 00:09:23,640 Speaker 1: and eighty minutes a day three hours a day of 192 00:09:23,720 --> 00:09:27,679 Speaker 1: physical activity, including energetic playing. So we want them up, 193 00:09:27,720 --> 00:09:29,840 Speaker 1: we want them active, we want them running around, we 194 00:09:29,880 --> 00:09:33,840 Speaker 1: want them you know, playing outside three hours a day 195 00:09:34,040 --> 00:09:37,560 Speaker 1: for tolerance small children, and screen time is absolutely limited 196 00:09:37,559 --> 00:09:40,240 Speaker 1: to sixty minutes. Now once children are a little bit 197 00:09:40,280 --> 00:09:44,080 Speaker 1: older and they're in school, children age five to seventeen 198 00:09:44,600 --> 00:09:47,840 Speaker 1: need a minimum of sixty minutes a day of moderate 199 00:09:48,000 --> 00:09:51,920 Speaker 1: to vigorous physical activity. That's not reading a book, that's 200 00:09:51,960 --> 00:09:55,640 Speaker 1: not going for a little walk. It's moderate to vigorous 201 00:09:55,720 --> 00:09:59,520 Speaker 1: physical activity sixty minutes every single day. And that is 202 00:09:59,600 --> 00:10:01,960 Speaker 1: really hard to fit in when kids are at school 203 00:10:01,960 --> 00:10:03,040 Speaker 1: for the majority of the day. 204 00:10:03,080 --> 00:10:03,720 Speaker 2: It's really hard. 205 00:10:03,720 --> 00:10:06,360 Speaker 1: You have to make a really conscious effort. But just 206 00:10:06,440 --> 00:10:09,920 Speaker 1: like adults, kids sit too much. Our lifestyles are two 207 00:10:10,000 --> 00:10:12,920 Speaker 1: centuries no wonder, we have an issue with rising rates 208 00:10:12,920 --> 00:10:15,920 Speaker 1: of childhood you know, children being overweight and obeat, so 209 00:10:15,960 --> 00:10:18,680 Speaker 1: they're the current guidelines from the Australian Institute of Health 210 00:10:18,679 --> 00:10:21,440 Speaker 1: and Welfare. Now, going back to the study that I 211 00:10:21,520 --> 00:10:24,600 Speaker 1: mentioned at the beginning, it basically used data from over 212 00:10:24,679 --> 00:10:28,120 Speaker 1: two hundred countries and territories around the world and was 213 00:10:28,200 --> 00:10:32,800 Speaker 1: able to forecast that within Australia, sixty percent of all 214 00:10:32,840 --> 00:10:36,959 Speaker 1: adults that's three point eight billion people and a third 215 00:10:37,000 --> 00:10:40,120 Speaker 1: of all children and young people being nearly seven hundred 216 00:10:40,160 --> 00:10:43,640 Speaker 1: and fifty million, will be overweight or obese by two 217 00:10:43,679 --> 00:10:48,120 Speaker 1: thousand and fifty, assuming that the current trends continue, we 218 00:10:48,200 --> 00:10:51,079 Speaker 1: keep doing what we're doing. So it's really really important 219 00:10:51,120 --> 00:10:54,079 Speaker 1: to bear in mind that we don't obviously want kids 220 00:10:54,080 --> 00:10:56,840 Speaker 1: and adults to be obese, because not only is that 221 00:10:56,920 --> 00:11:00,080 Speaker 1: not great for their physical or mental health as so 222 00:11:00,160 --> 00:11:03,040 Speaker 1: may have impaction my gut health and a WACO buying perspective, 223 00:11:03,120 --> 00:11:06,240 Speaker 1: and may also lead to things such as issues with 224 00:11:06,320 --> 00:11:10,320 Speaker 1: fertility later on, hypertension, type two diabetes, fatty liver disease. 225 00:11:10,559 --> 00:11:13,120 Speaker 1: There's a whole host of I guess issues that can 226 00:11:13,160 --> 00:11:16,800 Speaker 1: come from childhood obesity in adults being obese as well, 227 00:11:16,920 --> 00:11:19,960 Speaker 1: but it's not just movement and nutrition as well. There's 228 00:11:20,000 --> 00:11:22,680 Speaker 1: a whole range of issues and food industry is a 229 00:11:22,800 --> 00:11:26,240 Speaker 1: huge one. Like how we market to children the major 230 00:11:26,320 --> 00:11:28,480 Speaker 1: sporting codes. If your kids are sitting down and they're 231 00:11:28,520 --> 00:11:32,079 Speaker 1: watching the cricket and an advocate of c comes on repeatedly, 232 00:11:32,320 --> 00:11:34,760 Speaker 1: you know, three four, five, six times in a thirty 233 00:11:34,800 --> 00:11:37,719 Speaker 1: sixty minute period, of course, children are going to think 234 00:11:37,720 --> 00:11:41,080 Speaker 1: that that's okay. So we need a huge policy reform. 235 00:11:41,120 --> 00:11:43,240 Speaker 1: It in a reform in terms of marketing and the 236 00:11:43,360 --> 00:11:46,760 Speaker 1: media to children. If we constantly see you know, soft 237 00:11:46,840 --> 00:11:49,160 Speaker 1: drinks on the back of buses, if we constantly see 238 00:11:49,280 --> 00:11:53,720 Speaker 1: ultra processed foods in you know, supermarkets and magazines constantly 239 00:11:53,760 --> 00:11:56,800 Speaker 1: on TV, that's just going to show children that these 240 00:11:56,840 --> 00:11:59,200 Speaker 1: foods are okay in their everyday thing. So it's a 241 00:11:59,280 --> 00:12:05,080 Speaker 1: huge factorial issue. And obviously food companies and supermarkets have 242 00:12:05,120 --> 00:12:08,000 Speaker 1: a really vested interest in you know, they create huge 243 00:12:08,080 --> 00:12:11,319 Speaker 1: profits from selling ultra process foods to young children. It's 244 00:12:11,360 --> 00:12:13,240 Speaker 1: got shep ingredients that pack full of. 245 00:12:13,200 --> 00:12:17,319 Speaker 3: Children's actually get a free piece of fruit, though we'll 246 00:12:17,400 --> 00:12:19,600 Speaker 3: check the box because we get a free piece of fruit, 247 00:12:19,600 --> 00:12:22,240 Speaker 3: but will half price the discretionary food all the time, 248 00:12:22,520 --> 00:12:26,000 Speaker 3: Like come on, so yes, the less time you spend 249 00:12:26,000 --> 00:12:28,440 Speaker 3: in the processed food sections of the supermarkets. That's one 250 00:12:28,480 --> 00:12:30,600 Speaker 3: of the best things you can do to reduce discretionary 251 00:12:30,600 --> 00:12:32,360 Speaker 3: food intake. That's for sure, hun. 252 00:12:32,360 --> 00:12:33,920 Speaker 1: Percent, And I won't go on any further. I could 253 00:12:33,960 --> 00:12:36,880 Speaker 1: rent for this rante. She's getting ready, and public health 254 00:12:36,960 --> 00:12:40,119 Speaker 1: nutrition does my first job and degree, so I will pass. 255 00:12:39,840 --> 00:12:41,880 Speaker 2: Over to Susie to talk about carbloads. 256 00:12:42,000 --> 00:12:44,079 Speaker 3: I can stop ranting, yes, but I think you get 257 00:12:44,080 --> 00:12:46,760 Speaker 3: the message, and certainly we're here for information, and actually 258 00:12:46,760 --> 00:12:48,920 Speaker 3: that leads in nicely. We're just about to drop an 259 00:12:48,960 --> 00:12:51,640 Speaker 3: e book, Your Kids Their Food, which is a massive 260 00:12:51,640 --> 00:12:54,880 Speaker 3: e book that is over two hundred pages full of 261 00:12:54,920 --> 00:12:57,720 Speaker 3: our best tips for nutrition for toddlers, primary school as 262 00:12:57,800 --> 00:13:01,040 Speaker 3: children and teenagers. When I finished writing that, as well 263 00:13:01,080 --> 00:13:04,480 Speaker 3: as about thirty family friendly recipes, so that hopefully the 264 00:13:04,520 --> 00:13:06,600 Speaker 3: next couple of weeks. We're just finishing it up now, 265 00:13:06,679 --> 00:13:09,720 Speaker 3: So watch this space if you are a parent, All right, Leanne. 266 00:13:09,760 --> 00:13:13,240 Speaker 3: I wanted to talk about carbohydrate load because I don't 267 00:13:13,240 --> 00:13:15,320 Speaker 3: think we've ever spoken about that. Have we spoken? Have 268 00:13:15,360 --> 00:13:17,559 Speaker 3: you heard the word carbohydrate load on our potty before? 269 00:13:17,760 --> 00:13:18,959 Speaker 2: I don't think we have no good one. 270 00:13:19,240 --> 00:13:21,080 Speaker 3: And the reason I wanted to talk about it was 271 00:13:21,240 --> 00:13:25,360 Speaker 3: we routinely talk about carbohydrates. We have talked about glycemic index. 272 00:13:26,160 --> 00:13:28,920 Speaker 3: And I noticed a client this week when I was 273 00:13:29,080 --> 00:13:32,199 Speaker 3: giving feedback on her food diary, because I do get 274 00:13:32,240 --> 00:13:35,560 Speaker 3: food diaries every day, which is just very fulfilling work 275 00:13:35,600 --> 00:13:39,040 Speaker 3: to send back. Everyone's actually very voyeuristic to see what 276 00:13:39,040 --> 00:13:41,720 Speaker 3: everyone's eating. But one of the things I said fed 277 00:13:41,720 --> 00:13:44,560 Speaker 3: back to my client was, oh, that is just a 278 00:13:44,720 --> 00:13:48,400 Speaker 3: big breakfast. And when she replied to me, she said, oh, 279 00:13:48,400 --> 00:13:50,560 Speaker 3: because I had two eggs, And I said, no, it's 280 00:13:50,600 --> 00:13:53,640 Speaker 3: not the eggs. It is the toast and the coffee 281 00:13:53,840 --> 00:13:56,679 Speaker 3: and the baked beans and the fruit that you've had. 282 00:13:57,040 --> 00:13:59,600 Speaker 3: I said, that is like eighty gramds for carbohydrate, which 283 00:13:59,640 --> 00:14:01,840 Speaker 3: is probably close to what you need for the entire day. 284 00:14:02,600 --> 00:14:05,920 Speaker 3: And I thought it's actually interesting because breakfast in particular 285 00:14:05,960 --> 00:14:08,240 Speaker 3: can be a time we do super load the carbs 286 00:14:08,280 --> 00:14:11,600 Speaker 3: without even realizing it. So to lead into this what 287 00:14:11,720 --> 00:14:14,600 Speaker 3: is a carbohydrate load? So leand and I are certainly 288 00:14:14,640 --> 00:14:18,640 Speaker 3: not anti carbohydrates. We know good quality carbohydrates like whole 289 00:14:18,640 --> 00:14:23,400 Speaker 3: grain bread, cereals, legumes, starchy veggies like potatoes, sweet potato, 290 00:14:23,480 --> 00:14:26,920 Speaker 3: corn have a very important role in fuelling the muscle. 291 00:14:27,680 --> 00:14:30,360 Speaker 3: But we do know that sometimes we are consuming too 292 00:14:30,440 --> 00:14:32,960 Speaker 3: much carbohydrate for the amount of activity that we're doing, 293 00:14:33,360 --> 00:14:35,440 Speaker 3: particularly as we get older, and a lot of our 294 00:14:35,480 --> 00:14:39,160 Speaker 3: women lose some of their metabolic efficiency as we lose 295 00:14:39,200 --> 00:14:41,800 Speaker 3: the protective effect of estrogen in our forties and fifties, 296 00:14:41,840 --> 00:14:44,640 Speaker 3: and many of us do need less carbohydrate and more protein. 297 00:14:44,680 --> 00:14:48,360 Speaker 3: That is a known metabolic position to help reduce inflammation 298 00:14:48,440 --> 00:14:51,760 Speaker 3: and prevent weight gain over time. Now that prescription is 299 00:14:51,800 --> 00:14:54,920 Speaker 3: certainly not low carbohydrate, it's sort of reduced a more 300 00:14:54,960 --> 00:14:58,640 Speaker 3: moderate approach similar to a CSIO thirty to forty percent, 301 00:14:59,000 --> 00:15:01,480 Speaker 3: and sort of translate into serves of carbs through the 302 00:15:01,560 --> 00:15:03,800 Speaker 3: day and a little bit less at night. So that's 303 00:15:03,800 --> 00:15:07,320 Speaker 3: a model that works well for sustainable weight loss. But 304 00:15:07,840 --> 00:15:09,880 Speaker 3: what does tend to happen through the day is that 305 00:15:09,920 --> 00:15:12,240 Speaker 3: we super stack the carbs and that gives what we 306 00:15:12,360 --> 00:15:16,040 Speaker 3: call a higher carbohydrate load, which means that a meal 307 00:15:16,120 --> 00:15:20,320 Speaker 3: is proportionally hiring carbohydrate, and that basically tends to be 308 00:15:20,360 --> 00:15:23,120 Speaker 3: it doesn't matter no matter how healthy the carbohydrates are, 309 00:15:23,480 --> 00:15:25,480 Speaker 3: there's just too many of them at one meal. So 310 00:15:25,800 --> 00:15:27,800 Speaker 3: what we need to keep in mind is, particularly when 311 00:15:27,840 --> 00:15:30,960 Speaker 3: it comes to breakfast and even lunch if you're reaching 312 00:15:30,960 --> 00:15:34,400 Speaker 3: for rice and kinoi type products, is that you have 313 00:15:34,440 --> 00:15:37,480 Speaker 3: to keep in mind that fruit, whilst very healthy, does 314 00:15:37,520 --> 00:15:41,080 Speaker 3: have a carbohydrate load that's not unlike most vegetables, the 315 00:15:41,120 --> 00:15:43,680 Speaker 3: non starchy vegetables, which are mostly water, they don't have 316 00:15:43,680 --> 00:15:47,200 Speaker 3: a lot of carbohydrate, with the exception of potato, sweet potato, corn, 317 00:15:47,520 --> 00:15:50,200 Speaker 3: pumpkin and cart are still very low in carbohydrate even 318 00:15:50,240 --> 00:15:51,280 Speaker 3: though they're orange. 319 00:15:51,800 --> 00:15:52,640 Speaker 2: But what happens at. 320 00:15:52,600 --> 00:15:56,880 Speaker 3: Breakfast I find if people are using yogurts, fruit, yogurts milk, 321 00:15:57,080 --> 00:15:59,800 Speaker 3: because dairy milk does have a carbohydrate load, as does 322 00:16:00,000 --> 00:16:02,760 Speaker 3: oat milk and soy milk. Almond milk tends to be 323 00:16:02,800 --> 00:16:05,800 Speaker 3: a bit lower. And then they'll may also have fruits, 324 00:16:06,440 --> 00:16:08,840 Speaker 3: so some sort of berries, but also maybe banana or 325 00:16:08,880 --> 00:16:11,920 Speaker 3: stone fruit. Mango is another popular one. And then if 326 00:16:11,960 --> 00:16:14,400 Speaker 3: you're having eggs and having them with toast, you're basically 327 00:16:14,400 --> 00:16:18,080 Speaker 3: getting four or five serves of that carbohydrate. We absolute 328 00:16:18,080 --> 00:16:20,520 Speaker 3: amounts may translate into as much as eighty per hundred 329 00:16:20,560 --> 00:16:23,800 Speaker 3: per meal, which is pretty high. So an active female 330 00:16:23,880 --> 00:16:26,960 Speaker 3: may have, you know, one hundred and fifty grams of carbohydrate. 331 00:16:27,240 --> 00:16:30,040 Speaker 3: Someone with intolin resistance may only need one hundred one twenty, 332 00:16:30,120 --> 00:16:33,560 Speaker 3: so we really try and make sure our intake is 333 00:16:33,600 --> 00:16:36,720 Speaker 3: even amounts of say thirty forty grams per meal. So 334 00:16:36,800 --> 00:16:38,400 Speaker 3: I just wanted to talk about it in terms of 335 00:16:38,440 --> 00:16:40,640 Speaker 3: people who do stack. So if you're someone who adds 336 00:16:40,720 --> 00:16:43,280 Speaker 3: dried fruit to things, if you're adding any kind of 337 00:16:43,320 --> 00:16:46,480 Speaker 3: syrups like honey, if you're having multiple serves of fruit 338 00:16:46,480 --> 00:16:49,680 Speaker 3: per day, if you use grain mixes like rice and 339 00:16:49,760 --> 00:16:52,120 Speaker 3: quinoa and then finish the meal with a piece of fruit, 340 00:16:52,560 --> 00:16:54,600 Speaker 3: if you're adding bread, each one of those is a 341 00:16:54,640 --> 00:16:57,560 Speaker 3: carbohydrate server and you do have to add them together. 342 00:16:58,120 --> 00:17:00,440 Speaker 3: And so if you're struggling and you have milk, coffee 343 00:17:00,480 --> 00:17:04,240 Speaker 3: in the morning, cereal, grains, bread, just check on those 344 00:17:04,240 --> 00:17:06,840 Speaker 3: carbohydrate loads and you might find that that's where things 345 00:17:07,280 --> 00:17:09,360 Speaker 3: are overdoing it a little bit, particularly if you're adding 346 00:17:09,400 --> 00:17:11,560 Speaker 3: fruit at the end of different types of meals, or 347 00:17:12,080 --> 00:17:14,720 Speaker 3: having things like sushi which is sort of the brown 348 00:17:14,800 --> 00:17:17,679 Speaker 3: rice at amamae beans and then fruit as well, you 349 00:17:17,680 --> 00:17:19,720 Speaker 3: can see they all stack and you extend up having 350 00:17:19,760 --> 00:17:22,320 Speaker 3: a little bit too much fuel overall. That'd be more 351 00:17:22,320 --> 00:17:24,119 Speaker 3: relevant as well. If the goal is fat loss, or 352 00:17:24,119 --> 00:17:27,200 Speaker 3: you're finding that you're having difficulty losing weight. It's certainly 353 00:17:27,240 --> 00:17:29,680 Speaker 3: worth having a look at the carbohydrate load of your 354 00:17:29,720 --> 00:17:32,640 Speaker 3: meals or basically how many grams of carbohydrates are going 355 00:17:32,680 --> 00:17:34,719 Speaker 3: in at each meal, and you may find you can 356 00:17:34,760 --> 00:17:37,560 Speaker 3: trim them down a little bit without changing much at all, 357 00:17:37,640 --> 00:17:39,800 Speaker 3: and that might be the difference between losing body fat 358 00:17:39,880 --> 00:17:40,080 Speaker 3: or not. 359 00:17:40,720 --> 00:17:43,199 Speaker 1: Yeah, and it's certainly not relevant for people who are 360 00:17:43,240 --> 00:17:45,600 Speaker 1: super active. They don't really have issues with their weight, 361 00:17:46,080 --> 00:17:48,480 Speaker 1: or you know, they don't really have much into them resistance, 362 00:17:48,560 --> 00:17:51,400 Speaker 1: or they didn't have justational diabetes room pregnancy. It's certainly 363 00:17:51,720 --> 00:17:54,199 Speaker 1: certainly more relevant for some and not others. But it 364 00:17:54,240 --> 00:17:57,000 Speaker 1: actually brings to mind a really good example. Or had 365 00:17:57,000 --> 00:17:58,879 Speaker 1: a client, think it was about a week ago, Susie 366 00:17:58,880 --> 00:18:01,520 Speaker 1: and she went out and she took a screenshot of 367 00:18:01,640 --> 00:18:03,679 Speaker 1: the menu and she said, previously, working with you, I 368 00:18:03,760 --> 00:18:06,240 Speaker 1: absolutely would have got the nourish bowl, but now I 369 00:18:06,320 --> 00:18:08,880 Speaker 1: didn't and I got the thing. She ended up getting 370 00:18:08,880 --> 00:18:11,199 Speaker 1: a grilled chicken burger instead, And most people would be like, 371 00:18:11,240 --> 00:18:13,520 Speaker 1: oh my goodness, that's not a better choice. And I 372 00:18:13,560 --> 00:18:15,439 Speaker 1: was like, well done, I'm so proud of you. And 373 00:18:15,480 --> 00:18:17,160 Speaker 1: she's like, I would have never in my life ordered 374 00:18:17,160 --> 00:18:18,800 Speaker 1: a grilled chicken burger. I would have always got the 375 00:18:18,880 --> 00:18:21,280 Speaker 1: nourish bowl. And the reason that I was like, that's 376 00:18:21,320 --> 00:18:23,879 Speaker 1: a great choice for fat loss for her goals was 377 00:18:23,920 --> 00:18:26,679 Speaker 1: because the nourish bowl on the menu, like many, was 378 00:18:26,720 --> 00:18:30,679 Speaker 1: sweet potato corn e noir and dried cranberries in it. 379 00:18:30,720 --> 00:18:33,720 Speaker 1: There was like three or four servings of carbohydrate in there. 380 00:18:33,760 --> 00:18:35,080 Speaker 2: There was minimal protein. 381 00:18:35,200 --> 00:18:37,720 Speaker 1: Like, yes, quinoa has a little bit of protein in there, 382 00:18:37,760 --> 00:18:39,320 Speaker 1: you know, there's a little bit coming from a few 383 00:18:39,400 --> 00:18:41,399 Speaker 1: nuts and seas and a couple of grams out. 384 00:18:41,240 --> 00:18:42,280 Speaker 2: Of sweet potato corn. 385 00:18:42,320 --> 00:18:44,280 Speaker 1: I get it, but it doesn't have the twenty five 386 00:18:44,320 --> 00:18:47,120 Speaker 1: to thirty grams of protein I ideally need her to get 387 00:18:47,119 --> 00:18:50,640 Speaker 1: in permere. It was heavy calm, it was low protein, 388 00:18:50,680 --> 00:18:53,439 Speaker 1: so it wasn't ideal, and the grilled chicken burger was 389 00:18:53,520 --> 00:18:56,200 Speaker 1: actually a much better option for her. She didn't have 390 00:18:56,240 --> 00:18:57,960 Speaker 1: any chips with it, and she had a sight salad 391 00:18:57,960 --> 00:18:59,760 Speaker 1: with it, so it actually worked out to be way 392 00:18:59,800 --> 00:19:03,760 Speaker 1: less calories, way better macro nutrient distribution. And she said 393 00:19:03,760 --> 00:19:05,760 Speaker 1: to me, in all honesty, I felt so much more 394 00:19:05,840 --> 00:19:08,800 Speaker 1: satisfied having the burger than I would have had the 395 00:19:08,840 --> 00:19:10,960 Speaker 1: Norrish bowl, because I've had the nosh bowl. Then I 396 00:19:11,000 --> 00:19:12,840 Speaker 1: would have felt the need to be like, oh my gosh, 397 00:19:12,920 --> 00:19:15,040 Speaker 1: I'm so healthy. I did such a great job at lunch. 398 00:19:15,200 --> 00:19:16,840 Speaker 1: Then I probably would have gone home and had some 399 00:19:16,920 --> 00:19:18,920 Speaker 1: like ice cream and a glass of wine at dinner time. 400 00:19:19,240 --> 00:19:21,080 Speaker 2: And that's you know, that's the reality. That's what a 401 00:19:21,160 --> 00:19:21,840 Speaker 2: lot of people do. 402 00:19:21,920 --> 00:19:24,800 Speaker 1: You know, they're choosing what they would consider really healthy choices. 403 00:19:25,119 --> 00:19:27,240 Speaker 1: So I think it is a really important discussion. It's 404 00:19:27,240 --> 00:19:29,200 Speaker 1: not to say that the Nush bowl isn't healthy. I'm 405 00:19:29,240 --> 00:19:32,399 Speaker 1: not arguing that all of those ingredients aren't healthy. Is 406 00:19:32,440 --> 00:19:35,639 Speaker 1: it appropriate for fat loss for most women? Probably not, 407 00:19:35,800 --> 00:19:38,280 Speaker 1: because the calorie and the overall car bload is far 408 00:19:38,320 --> 00:19:39,600 Speaker 1: too high for most of us. 409 00:19:39,720 --> 00:19:41,719 Speaker 2: So a good little discussion. 410 00:19:42,160 --> 00:19:44,439 Speaker 3: It is such a good example, those Norrish bowls. I 411 00:19:44,480 --> 00:19:46,720 Speaker 3: say that I often give that feedback to clients. He'll 412 00:19:46,760 --> 00:19:48,320 Speaker 3: send me the menu and they'll say, I'm thinking of 413 00:19:48,359 --> 00:19:50,840 Speaker 3: having the Norrish bowl and one like you look at 414 00:19:52,119 --> 00:19:55,400 Speaker 3: qinoa sweet potato and a ma may bean's a bit 415 00:19:55,440 --> 00:19:59,080 Speaker 3: of rice like they just stack plus off at avocado 416 00:19:59,160 --> 00:20:00,320 Speaker 3: they're nuts and sea is. 417 00:20:00,240 --> 00:20:02,600 Speaker 2: Like it's so many looms. Yeah. 418 00:20:02,840 --> 00:20:05,119 Speaker 3: And also the other thing I'll always talk about with 419 00:20:05,160 --> 00:20:08,600 Speaker 3: clients is what do you feel like eating, because often 420 00:20:08,600 --> 00:20:10,720 Speaker 3: they don't even feel like having the nourish ball, which 421 00:20:10,760 --> 00:20:13,120 Speaker 3: means they have it and they think they've been holier 422 00:20:13,119 --> 00:20:14,359 Speaker 3: than now and then they go home and have the 423 00:20:14,400 --> 00:20:17,360 Speaker 3: dessert as well. So you absolutely right. It's a good 424 00:20:17,359 --> 00:20:20,520 Speaker 3: example one you can check your carbohydrate loads or amounts 425 00:20:20,520 --> 00:20:22,240 Speaker 3: in something like my Fitness Power if you just want 426 00:20:22,240 --> 00:20:23,400 Speaker 3: to have a quick look at them, and it can 427 00:20:23,440 --> 00:20:26,960 Speaker 3: be really eye opening, particularly with things like different crackers 428 00:20:27,040 --> 00:20:28,600 Speaker 3: or breads that you might be having that you don't 429 00:20:28,640 --> 00:20:31,640 Speaker 3: realize are a lot denser, even something like a sour dough. 430 00:20:31,920 --> 00:20:35,480 Speaker 3: But this leads really nicely into my product of the week, 431 00:20:35,600 --> 00:20:38,920 Speaker 3: which you're going to talk through, because this is a 432 00:20:39,000 --> 00:20:42,480 Speaker 3: classic example of super stacking because it's our good old friend, 433 00:20:42,520 --> 00:20:45,679 Speaker 3: the Cye bowl, and we all love in a Sye bowl, 434 00:20:45,960 --> 00:20:49,159 Speaker 3: we particularly love it in a way. But tell us 435 00:20:49,160 --> 00:20:51,640 Speaker 3: what's going on in the commercial of Syde bowls that 436 00:20:51,800 --> 00:20:54,840 Speaker 3: you have seen LeAnn at Woolies. They're selling quite a 437 00:20:54,840 --> 00:20:55,640 Speaker 3: few of them, so. 438 00:20:55,600 --> 00:20:57,240 Speaker 2: These own the new ones at Woolli's. 439 00:20:57,280 --> 00:20:58,920 Speaker 1: But I must say that the ones that you would 440 00:20:58,920 --> 00:21:01,000 Speaker 1: typically get at a cat I've just come off the 441 00:21:01,000 --> 00:21:03,919 Speaker 1: back of a lovely Noose holiday and the assigh bowls 442 00:21:03,960 --> 00:21:07,120 Speaker 1: are rampant down on hasting dr So just. 443 00:21:07,160 --> 00:21:09,360 Speaker 2: You look everywhere and everyone's in there active. We're having 444 00:21:09,400 --> 00:21:10,240 Speaker 2: an ASSII bowl. 445 00:21:10,440 --> 00:21:12,439 Speaker 1: And what a lot of women fail to realize is 446 00:21:12,480 --> 00:21:14,200 Speaker 1: that it's more like dessert. 447 00:21:14,240 --> 00:21:16,560 Speaker 2: Like it's a nice treat, but it's certainly a treat. 448 00:21:16,600 --> 00:21:18,000 Speaker 2: It's not a balanced breakfast option. 449 00:21:18,080 --> 00:21:20,080 Speaker 1: It's certainly not a balanced option if you're looking to 450 00:21:20,119 --> 00:21:22,720 Speaker 1: control your blood traz or your hormones. Because a lot 451 00:21:22,760 --> 00:21:25,840 Speaker 1: of those bowls, the assign isn't sort of the worst 452 00:21:25,840 --> 00:21:27,440 Speaker 1: part about it. It's the fact that you then put 453 00:21:27,440 --> 00:21:29,200 Speaker 1: a whole ton of fruit on top. You might put 454 00:21:29,240 --> 00:21:31,639 Speaker 1: honey or whack peanut butter all over the top. A 455 00:21:31,640 --> 00:21:33,399 Speaker 1: lot of people will put a little piece of a 456 00:21:33,520 --> 00:21:36,040 Speaker 1: vegan brownie on top and then cover it with more 457 00:21:36,119 --> 00:21:37,959 Speaker 1: nuts and seeds and sugar. 458 00:21:38,160 --> 00:21:41,040 Speaker 2: So they can be easily. 459 00:21:40,520 --> 00:21:43,399 Speaker 1: Six to eight hundred calories and can easily contain about 460 00:21:43,400 --> 00:21:46,680 Speaker 1: fifty to eighty grams of carbohydrate per bowl. And if 461 00:21:46,680 --> 00:21:48,880 Speaker 1: you've done the huge walk up to Hell's Gate back 462 00:21:48,880 --> 00:21:51,040 Speaker 1: and it's the middle of summer, sure it might be 463 00:21:51,080 --> 00:21:53,040 Speaker 1: a great option. But for most of us, it's just 464 00:21:53,160 --> 00:21:56,000 Speaker 1: far too much from a calorie of sugar and also 465 00:21:56,040 --> 00:21:59,920 Speaker 1: a carbohydrate perspective. So the ones that are commercially available 466 00:22:00,080 --> 00:22:03,679 Speaker 1: in wool wars, the brand is is it sand Bison 467 00:22:04,000 --> 00:22:08,040 Speaker 1: Sandbison Amazon Let's cover super very Asai bowl currently on 468 00:22:08,080 --> 00:22:11,360 Speaker 1: saleate wool wors generally retailing for six dollars fifty for one. 469 00:22:11,720 --> 00:22:15,399 Speaker 1: This week it's on SALEATE for five dollars. So certified organic, 470 00:22:15,520 --> 00:22:18,680 Speaker 1: plant based and dairy free plant based organic. 471 00:22:19,080 --> 00:22:21,000 Speaker 2: Now, ingredient wise, we have. 472 00:22:21,000 --> 00:22:25,200 Speaker 1: Forty seven percent asie pure and that's made up of water, 473 00:22:25,560 --> 00:22:28,359 Speaker 1: a saie tapioca syrup which will be a type of 474 00:22:28,400 --> 00:22:31,800 Speaker 1: sugar cane syrup, another type of sugar, reef atoll which 475 00:22:31,840 --> 00:22:36,840 Speaker 1: is a sweetener, water, alavia juice, carrot juice, blueberry juice. 476 00:22:36,920 --> 00:22:39,280 Speaker 1: So there are again types of you know, juices and sugars, 477 00:22:39,320 --> 00:22:41,680 Speaker 1: even though they're fruit based and they're more natural. Got 478 00:22:41,720 --> 00:22:45,199 Speaker 1: some citric acids, some sunflower lethcein and a mulsifier, some 479 00:22:45,320 --> 00:22:48,800 Speaker 1: guagum and some flavor and then it's topped with oats, 480 00:22:48,880 --> 00:22:53,520 Speaker 1: brown sugar, coconut oil. And what's the last ingredient cashew. 481 00:22:53,600 --> 00:22:56,240 Speaker 1: So aligens are gluten in cashew, so sorry, definitely not 482 00:22:56,280 --> 00:22:59,240 Speaker 1: gluten free, but it comes from Brazil and it's one 483 00:22:59,359 --> 00:23:02,919 Speaker 1: serving bowl. I imagine you get in the frozen food section. 484 00:23:02,960 --> 00:23:05,240 Speaker 1: I would imagine, Yeah, there's a few of them in 485 00:23:05,240 --> 00:23:08,080 Speaker 1: the freezer. There's like a pure you can get as well. Now, yeah, 486 00:23:08,119 --> 00:23:09,960 Speaker 1: the puros aren't too bad though, because they're sort of 487 00:23:10,000 --> 00:23:12,600 Speaker 1: the purest sigh. I've seen them and they're not too bad, 488 00:23:12,760 --> 00:23:14,200 Speaker 1: especially if you blend them with a bit of Greek 489 00:23:14,280 --> 00:23:17,160 Speaker 1: yogurt to get the protein up. But this one is 490 00:23:17,480 --> 00:23:21,560 Speaker 1: close to one thousand kilodules overall, three grams of protein, 491 00:23:21,880 --> 00:23:25,280 Speaker 1: four point eight grams of fat per serve. Forty eight 492 00:23:25,440 --> 00:23:28,720 Speaker 1: grams of carbohydrate are served with fifteen grams of sugar, 493 00:23:28,760 --> 00:23:31,800 Speaker 1: So the overall sugar content is I would say, absolutely fine. 494 00:23:31,840 --> 00:23:34,840 Speaker 1: From a breakfast perspective, sixteen grams of sugar. I've seen far, far, 495 00:23:34,880 --> 00:23:38,119 Speaker 1: far worse. I think that's fine. Carbohydrate wise, you're talking 496 00:23:38,200 --> 00:23:40,359 Speaker 1: basically fifty grams of sugar though, so it is a 497 00:23:40,400 --> 00:23:44,240 Speaker 1: little bit higher. Four grams of dietary fiber, which isn't insignificant, 498 00:23:44,240 --> 00:23:47,160 Speaker 1: I don't mind that, and thirty milligrams of sodium, which 499 00:23:47,200 --> 00:23:52,359 Speaker 1: is basically insignificant. So quite a heavy carbohydrates option. But 500 00:23:52,600 --> 00:23:54,320 Speaker 1: as I said, if you are working at and it 501 00:23:54,400 --> 00:23:55,960 Speaker 1: is the middle of summer and you are sweating, and 502 00:23:56,000 --> 00:23:58,360 Speaker 1: you've come back from the big Hell's Gate walk at Musla, 503 00:23:58,760 --> 00:23:59,360 Speaker 1: this could. 504 00:23:59,200 --> 00:24:02,040 Speaker 2: Be a good option. Body is called love in protein. 505 00:24:02,280 --> 00:24:04,479 Speaker 2: No one's doing that walklan, No one's doing that at 506 00:24:04,480 --> 00:24:04,800 Speaker 2: the moment. 507 00:24:04,880 --> 00:24:06,560 Speaker 3: I don't know many people who do the Hell's Gate 508 00:24:06,600 --> 00:24:09,119 Speaker 3: walk all the way. But can I say that a 509 00:24:09,280 --> 00:24:13,560 Speaker 3: cygh bowls at Yambar at the Yamber Kiosk are so 510 00:24:13,840 --> 00:24:17,240 Speaker 3: delicious and they have like a kid size one which 511 00:24:17,240 --> 00:24:19,520 Speaker 3: I particularly like because you can get all the flavors. 512 00:24:19,520 --> 00:24:21,720 Speaker 3: But that's only on holidays. I say, a cy bowls 513 00:24:21,840 --> 00:24:25,399 Speaker 3: only on holidays. That's my rule. So yeah, they're not 514 00:24:25,400 --> 00:24:27,440 Speaker 3: as healthy as you think. In the supermarket and likely 515 00:24:27,480 --> 00:24:29,800 Speaker 3: and said, if you're like a little bit of that stuff, 516 00:24:29,840 --> 00:24:31,840 Speaker 3: you can mix it up with some yogurt, But I 517 00:24:31,880 --> 00:24:34,120 Speaker 3: say you keep it for holidays. It's nice and clean. 518 00:24:34,400 --> 00:24:36,720 Speaker 3: It gives you motivation to go to Hawaii, doesn't. 519 00:24:36,920 --> 00:24:39,159 Speaker 2: Absolutely, But yeah, it's much better if you make yourself. 520 00:24:39,160 --> 00:24:41,959 Speaker 1: When you can actually just get the Saii paletta itself 521 00:24:42,000 --> 00:24:43,920 Speaker 1: and then you can blend that with some frozen blueberries 522 00:24:43,960 --> 00:24:46,000 Speaker 1: and some Greek yogurt. Put a little bit of lower 523 00:24:46,040 --> 00:24:48,160 Speaker 1: sugarg granola on top, sprinkled a little bit of cheer 524 00:24:48,200 --> 00:24:49,960 Speaker 1: seeds or a tiny bit of peanut butter on top, 525 00:24:50,040 --> 00:24:52,760 Speaker 1: and a much more nourishing and balanced option from a 526 00:24:52,800 --> 00:24:56,359 Speaker 1: macronutrient perspective, if you do it yourself at home, the commercial, 527 00:24:56,400 --> 00:24:59,560 Speaker 1: pre made or pre bought ones just don't cut it 528 00:24:59,640 --> 00:25:01,639 Speaker 1: unless it is and it's sort of an occasional thing. 529 00:25:01,680 --> 00:25:03,720 Speaker 1: It's certainly not something I would ever be putting into 530 00:25:03,720 --> 00:25:06,439 Speaker 1: my client's meal plans regularly. They're just too h The 531 00:25:06,480 --> 00:25:09,960 Speaker 1: carb to protein ratio is not on for fat loss. 532 00:25:09,960 --> 00:25:12,119 Speaker 3: Put it that way true, And I just I'm not 533 00:25:12,160 --> 00:25:14,720 Speaker 3: a massive fan of overly sweet breakfast. I find that 534 00:25:14,720 --> 00:25:17,080 Speaker 3: they can really drive appetite. I think sometimes there is 535 00:25:17,119 --> 00:25:19,280 Speaker 3: growing evidence to show savory breakfast and much better for 536 00:25:19,320 --> 00:25:22,080 Speaker 3: appetite control. So if you're a hungry person, I'd be 537 00:25:22,119 --> 00:25:24,679 Speaker 3: keeping away because they are more like dessert really, So 538 00:25:24,880 --> 00:25:26,840 Speaker 3: just keep that in mind for special occasions or after 539 00:25:26,880 --> 00:25:29,719 Speaker 3: you've done an enormous hike. Is a little rewood, all right, 540 00:25:29,760 --> 00:25:31,440 Speaker 3: lely and well, I wanted to finish this week because 541 00:25:31,440 --> 00:25:33,399 Speaker 3: I had a really interesting conversation with a client of 542 00:25:33,440 --> 00:25:36,119 Speaker 3: mine who had talked about she hadn't been exercising, but 543 00:25:36,200 --> 00:25:39,359 Speaker 3: she said, oh, but I did clean the house. And 544 00:25:39,400 --> 00:25:41,399 Speaker 3: when I spoke to her in more detail, it was 545 00:25:41,440 --> 00:25:43,480 Speaker 3: like an old school clean. It wasn't like a top 546 00:25:43,480 --> 00:25:46,359 Speaker 3: surface clean like I do with the wipes. It was 547 00:25:46,400 --> 00:25:50,200 Speaker 3: a full on scrub the bathroom, wash the floors by, 548 00:25:50,440 --> 00:25:52,880 Speaker 3: you know, with the mop. And I thought, actually, it's 549 00:25:52,920 --> 00:25:54,680 Speaker 3: good to talk about that because a lot of us 550 00:25:54,720 --> 00:25:57,040 Speaker 3: will invest in a cleaner and then go to the 551 00:25:57,080 --> 00:25:59,480 Speaker 3: gym when really we could probably skip some of the 552 00:25:59,520 --> 00:26:01,480 Speaker 3: cleaning and do our own. Because you do get a 553 00:26:01,480 --> 00:26:04,960 Speaker 3: pretty good burn. It is an absolute good workout if 554 00:26:05,000 --> 00:26:07,919 Speaker 3: you're in there doing the hard yards, like you're literally mopping, 555 00:26:08,040 --> 00:26:11,040 Speaker 3: scrubbing the floor, doing all the vacuuming, picking things up, 556 00:26:11,119 --> 00:26:14,199 Speaker 3: scrubbing the bathroom. So yeah, I think if you're an 557 00:26:14,240 --> 00:26:17,080 Speaker 3: old school cleaner like my Italian mum down in Woollongong, 558 00:26:17,119 --> 00:26:21,280 Speaker 3: who literally scrubs everything with bleach, you can absolutely count that, 559 00:26:21,359 --> 00:26:24,200 Speaker 3: I would say as physical activity. And you know, because 560 00:26:24,200 --> 00:26:25,800 Speaker 3: you're a bit puffed, do you know, you're really getting 561 00:26:25,800 --> 00:26:28,040 Speaker 3: a good workout. It's involving a lot of muscles and 562 00:26:28,359 --> 00:26:30,320 Speaker 3: on the floor. But if it's really just more of 563 00:26:30,359 --> 00:26:32,680 Speaker 3: a surface, no, you can't count it. But for any 564 00:26:32,720 --> 00:26:34,720 Speaker 3: old school cleaners out there who are wanting to save, 565 00:26:34,760 --> 00:26:37,360 Speaker 3: because let's be honest, how expensive are cleaners. They're expensive. 566 00:26:37,920 --> 00:26:39,479 Speaker 3: If you're wanting to get in there and scrub your 567 00:26:39,480 --> 00:26:42,280 Speaker 3: own bathroom and do all your own floors, absolutely you 568 00:26:42,320 --> 00:26:45,080 Speaker 3: can count that as some sort of activity, which is 569 00:26:45,080 --> 00:26:46,960 Speaker 3: why in the olden days when there were no cleaners, 570 00:26:47,040 --> 00:26:48,960 Speaker 3: the women were pretty skinny because they used to scrub 571 00:26:49,000 --> 00:26:51,760 Speaker 3: and mop everything themselves and do all the washing my hands. 572 00:26:51,760 --> 00:26:53,720 Speaker 3: So there's a bit to be set in it, particularly 573 00:26:53,720 --> 00:26:55,399 Speaker 3: if you do have a pretty large house and you 574 00:26:55,480 --> 00:26:58,760 Speaker 3: do that real old school cleaning. But I'm safe to 575 00:26:58,760 --> 00:27:00,679 Speaker 3: say that if it's my cleaning, maybe not so much. 576 00:27:00,720 --> 00:27:01,800 Speaker 3: You stuff to go to the gym. 577 00:27:01,880 --> 00:27:04,160 Speaker 1: Yeah, and I agree, because the reality is that even 578 00:27:04,160 --> 00:27:06,439 Speaker 1: if you did do that type of you know, deep clean, 579 00:27:06,560 --> 00:27:08,000 Speaker 1: how often are you doing it. You're not doing it 580 00:27:08,040 --> 00:27:09,880 Speaker 1: every day, You're not doing it five or six times 581 00:27:09,920 --> 00:27:12,000 Speaker 1: a week, whereas that's how much you really should be 582 00:27:12,000 --> 00:27:12,679 Speaker 1: moving your body. 583 00:27:13,000 --> 00:27:16,720 Speaker 3: I think old school no, I think old school cleaners, 584 00:27:16,760 --> 00:27:22,280 Speaker 3: like my mom, they clean hard, like yeah, they clean 585 00:27:22,640 --> 00:27:26,080 Speaker 3: hard daily, like that's old school because in that those 586 00:27:26,119 --> 00:27:30,080 Speaker 3: generations they never had cleaners. But I think it's more 587 00:27:30,520 --> 00:27:33,159 Speaker 3: people who had cleaners where we're not used to that 588 00:27:33,240 --> 00:27:37,200 Speaker 3: old school hard cleaning. But you know, if you're regularly mopping, 589 00:27:37,320 --> 00:27:39,919 Speaker 3: doing windows all that stuff, I think there'll be a 590 00:27:39,920 --> 00:27:43,000 Speaker 3: group listening who do still do that hard school cleaning. 591 00:27:43,720 --> 00:27:47,320 Speaker 3: I think in that instance, like gardening, like full on gardening, yes, 592 00:27:47,880 --> 00:27:49,560 Speaker 3: but I don't see it as much in the younger 593 00:27:49,600 --> 00:27:52,719 Speaker 3: generations because we we rather pay the cleaner and go 594 00:27:52,760 --> 00:27:56,320 Speaker 3: to the gym, whereas people probably fifty to fifty five above, 595 00:27:56,840 --> 00:27:59,560 Speaker 3: they still hardcore clean. And I say, yes, you can 596 00:27:59,600 --> 00:28:01,320 Speaker 3: count it if you're an old school person, if you've 597 00:28:01,320 --> 00:28:04,159 Speaker 3: never had a cleaner and scrub, I bet your mum 598 00:28:04,359 --> 00:28:07,840 Speaker 3: would be a hard Sophie would be a hardcore cleaner, yeah. 599 00:28:07,640 --> 00:28:10,240 Speaker 1: But not daily like she's like once a week, once 600 00:28:10,280 --> 00:28:11,800 Speaker 1: a month kind of thing. Like I think most people 601 00:28:11,840 --> 00:28:14,000 Speaker 1: can't afford cleaners, which is fair, but they just don't 602 00:28:14,000 --> 00:28:16,359 Speaker 1: have the time to do that because most households have 603 00:28:16,400 --> 00:28:19,480 Speaker 1: two working parents in the household and there's literally just. 604 00:28:19,400 --> 00:28:21,080 Speaker 2: No time in the day to do that kind of thing. 605 00:28:21,160 --> 00:28:23,720 Speaker 1: So I think, you know, most of us are happy 606 00:28:23,760 --> 00:28:26,240 Speaker 1: to clean a deep clean once a week if we're lucky, 607 00:28:26,680 --> 00:28:29,040 Speaker 1: if not, you know, once or twice a month. Like 608 00:28:29,119 --> 00:28:31,719 Speaker 1: that's I think that's the honest reality for most people. 609 00:28:31,880 --> 00:28:34,560 Speaker 3: We will see, you know what, if Land's too young 610 00:28:34,600 --> 00:28:36,560 Speaker 3: in her thinking about cleaning the house, Let's see if 611 00:28:36,560 --> 00:28:37,960 Speaker 3: we hear from Sophie. 612 00:28:37,480 --> 00:28:40,840 Speaker 2: Too busy, that was time to clean that much. I 613 00:28:40,840 --> 00:28:43,600 Speaker 2: don't have friends that you know, ninety percent of my 614 00:28:43,600 --> 00:28:44,400 Speaker 2: friends are working. 615 00:28:44,600 --> 00:28:46,520 Speaker 3: Yeah, but I'm not talking about your age. I'm talking 616 00:28:46,520 --> 00:28:49,040 Speaker 3: about people who are a bit older, who hardcore clean 617 00:28:49,080 --> 00:28:51,280 Speaker 3: and have never had a cleaner. Let's see, let's get 618 00:28:51,280 --> 00:28:54,720 Speaker 3: some feedback, all right, Well, well that wraps up. 619 00:28:54,680 --> 00:28:56,840 Speaker 2: The potty today. We'll have a little tip off air 620 00:28:56,880 --> 00:28:57,840 Speaker 2: about it that. 621 00:28:57,920 --> 00:28:59,840 Speaker 3: We're allful with us rights here who's doing that? 622 00:29:00,520 --> 00:29:00,720 Speaker 2: Also? 623 00:29:00,760 --> 00:29:02,720 Speaker 1: You know what is a really good workout is packing 624 00:29:02,720 --> 00:29:05,480 Speaker 1: our protein powlot Because our bag got ten proteins and 625 00:29:05,520 --> 00:29:07,480 Speaker 1: a box. It's like five kilos a box. You know, 626 00:29:07,520 --> 00:29:10,200 Speaker 1: you carry them in from the from the storage space. 627 00:29:10,240 --> 00:29:12,280 Speaker 1: You've got three four boxes. You're carrying twenty kilos of 628 00:29:12,320 --> 00:29:14,920 Speaker 1: protein in. Then you're packing them, you're turning around, you're moving. 629 00:29:15,120 --> 00:29:16,560 Speaker 1: Sometimes I get a sweat on if I don't have 630 00:29:16,600 --> 00:29:18,640 Speaker 1: the air con on when I'm packing the protein orders. 631 00:29:18,880 --> 00:29:21,560 Speaker 3: Well, wait, I just got three palettes delivered today and 632 00:29:21,600 --> 00:29:23,560 Speaker 3: had to unload them all myself, and let me tell you, 633 00:29:23,640 --> 00:29:26,320 Speaker 3: it was definitely a workout. And when I'm going to 634 00:29:26,360 --> 00:29:28,640 Speaker 3: share this, when the delivery man said to me, he 635 00:29:28,680 --> 00:29:30,360 Speaker 3: asked me how old I was, because I said I 636 00:29:30,360 --> 00:29:31,920 Speaker 3: can do it quick. Because I didn't want him to 637 00:29:31,960 --> 00:29:33,920 Speaker 3: leave the palette. I said, I promised you I can 638 00:29:33,960 --> 00:29:36,080 Speaker 3: do it quick, and he was like looking, and then 639 00:29:36,120 --> 00:29:37,560 Speaker 3: I did it and he could see how quick I 640 00:29:37,680 --> 00:29:39,360 Speaker 3: was because I knew I didn't want to get stuck 641 00:29:39,360 --> 00:29:42,120 Speaker 3: with those big pieces of wood. And he goes, how 642 00:29:42,120 --> 00:29:45,040 Speaker 3: old are you? There's a young guy, right, young kid? 643 00:29:45,800 --> 00:29:49,520 Speaker 3: And I said to him, how old do you think? 644 00:29:51,240 --> 00:29:54,200 Speaker 3: He goes thirty five? And I was thinking, I said 645 00:29:54,200 --> 00:29:59,600 Speaker 3: to him, take a closer look, but yeah, give me 646 00:30:00,000 --> 00:30:02,200 Speaker 3: even me young. The young point thought I was thirty five. 647 00:30:02,320 --> 00:30:04,240 Speaker 3: I was like, yeah, I have him again. It was great, 648 00:30:04,280 --> 00:30:06,080 Speaker 3: but like, yeah, take a close to look, my friend, 649 00:30:06,120 --> 00:30:07,240 Speaker 3: you might not be so sure. 650 00:30:08,200 --> 00:30:09,880 Speaker 1: So if anyone wants to keep Susan and I fit 651 00:30:09,920 --> 00:30:12,000 Speaker 1: and healthy and keep buying our protein powder, check out 652 00:30:12,000 --> 00:30:14,440 Speaker 1: designed by dietitians dot com. Not only do we have protein, 653 00:30:14,480 --> 00:30:17,320 Speaker 1: we have functional hot chocolates and creating, which every woman 654 00:30:17,360 --> 00:30:19,640 Speaker 1: should be taking. And if you haven't heard our episode 655 00:30:19,640 --> 00:30:22,240 Speaker 1: about creating, go and check it out. There's also a 656 00:30:22,280 --> 00:30:25,240 Speaker 1: creating web page on design by dietitians dot com slash 657 00:30:25,320 --> 00:30:28,200 Speaker 1: creatine if you want to learn more about it. Thank 658 00:30:28,200 --> 00:30:29,960 Speaker 1: you for listening and we will catch you in the 659 00:30:30,000 --> 00:30:31,040 Speaker 1: next week's episode. 660 00:30:31,160 --> 00:30:36,160 Speaker 3: And you can go and clean the house now.