1 00:00:00,840 --> 00:00:03,280 Speaker 1: Do you love sweet food? We do you even feel 2 00:00:03,279 --> 00:00:05,760 Speaker 1: like you could be addicted to sugar? Most of us 3 00:00:05,800 --> 00:00:08,959 Speaker 1: eat far more than the recommended intake of sugar each day, 4 00:00:09,320 --> 00:00:11,440 Speaker 1: and so today we take a closer look at the 5 00:00:11,560 --> 00:00:13,760 Speaker 1: programming that we want to do when it comes to 6 00:00:13,800 --> 00:00:16,480 Speaker 1: wanting more and more of the sweet stuff. Hi, I'm 7 00:00:16,560 --> 00:00:19,200 Speaker 1: Leanne Ward and I'm Cissy Burrel And every week we 8 00:00:19,239 --> 00:00:22,279 Speaker 1: bring you The Nutrition Couch, the biweekly podcast that keeps 9 00:00:22,320 --> 00:00:24,200 Speaker 1: you up to date on everything that you need to 10 00:00:24,239 --> 00:00:26,560 Speaker 1: know in the world of nutrition as well as all 11 00:00:26,640 --> 00:00:29,720 Speaker 1: things sugar addictions. Today we share our top fast food 12 00:00:29,800 --> 00:00:32,839 Speaker 1: tacks to choose meals that are under three hundred calories 13 00:00:32,960 --> 00:00:34,680 Speaker 1: if you're forced to pick up some fast food on 14 00:00:34,720 --> 00:00:37,159 Speaker 1: the run. And our listener question is all about plant 15 00:00:37,159 --> 00:00:40,560 Speaker 1: based coconut yogurts, So Susie to kick us up today, 16 00:00:40,600 --> 00:00:43,680 Speaker 1: it's all things sugar now. The Australian recommendations are no 17 00:00:43,800 --> 00:00:46,560 Speaker 1: more than twenty five grams of added sugar each day, 18 00:00:46,720 --> 00:00:49,000 Speaker 1: and let's be honest, it sounds like a lot, but 19 00:00:49,040 --> 00:00:51,559 Speaker 1: in reality it's actually not. When you think about it. 20 00:00:52,000 --> 00:00:54,440 Speaker 1: A serving size of say, for example, just a plain 21 00:00:54,600 --> 00:00:57,560 Speaker 1: Cabri milk dairy chocolate, a fifty gram serving size, one 22 00:00:57,600 --> 00:00:59,319 Speaker 1: of those like small bars. A lot of people pick 23 00:00:59,400 --> 00:01:01,360 Speaker 1: up at the checkout, so as they're doing their grocery shopping, 24 00:01:01,360 --> 00:01:03,040 Speaker 1: as they're filling up their petrol in the car, they'll 25 00:01:03,040 --> 00:01:05,080 Speaker 1: pick one up at the counter. That is twenty eight 26 00:01:05,080 --> 00:01:07,960 Speaker 1: grams of sugar. That's already our entire daily added sugar 27 00:01:08,000 --> 00:01:09,880 Speaker 1: intake for the day. If you are having a six 28 00:01:10,000 --> 00:01:12,880 Speaker 1: hundred mil bottle of regular coke, that is sixty four 29 00:01:12,959 --> 00:01:15,280 Speaker 1: grams of sugar each day. If you're having a regular 30 00:01:15,600 --> 00:01:18,600 Speaker 1: something like you know, Gatorade or Parade, one of those enerjusrinks, 31 00:01:18,640 --> 00:01:20,600 Speaker 1: that still has a ton of sugar in it as well. 32 00:01:20,720 --> 00:01:22,720 Speaker 1: So I think that we forget where a lot of 33 00:01:22,720 --> 00:01:24,919 Speaker 1: the sugar is coming from. There's a lot of added 34 00:01:24,920 --> 00:01:27,080 Speaker 1: sugar in cereals, there's a lot of added sugar in 35 00:01:27,120 --> 00:01:29,760 Speaker 1: things like juices and smoothies, and of course there's a 36 00:01:29,760 --> 00:01:31,800 Speaker 1: lot of added sugar if we're looking at biscuits and 37 00:01:31,920 --> 00:01:34,240 Speaker 1: pastries and that sort of thing as well. So there's 38 00:01:34,280 --> 00:01:37,319 Speaker 1: a naturally occurring sugar through things like fruit, and our 39 00:01:37,400 --> 00:01:40,240 Speaker 1: dairy products have naturally occurring sugar and lactose in them 40 00:01:40,280 --> 00:01:42,720 Speaker 1: as well. So we're not too concerned about that because 41 00:01:42,720 --> 00:01:45,720 Speaker 1: they're more of our whole food products. We're really talking 42 00:01:45,760 --> 00:01:48,200 Speaker 1: about that added sugar each day, and we do get 43 00:01:48,240 --> 00:01:50,680 Speaker 1: a lot of clients say to Aususie, I'm addicted to sugar. 44 00:01:50,720 --> 00:01:53,640 Speaker 1: I'm absolutely addicted. I can't stop it. And indeed, there's 45 00:01:53,680 --> 00:01:56,800 Speaker 1: not really a whole lot of research around this addiction 46 00:01:56,920 --> 00:01:58,960 Speaker 1: to sugar. But what we do know is that when 47 00:01:58,960 --> 00:02:01,800 Speaker 1: we do consume sweet things or food that taste good, 48 00:02:02,040 --> 00:02:05,200 Speaker 1: it lights up those areas in our brain that essentially 49 00:02:05,600 --> 00:02:07,960 Speaker 1: is like our pleasure center. So we do know, and 50 00:02:08,000 --> 00:02:11,120 Speaker 1: myself included you include zoosing our clients as well. The 51 00:02:11,120 --> 00:02:13,680 Speaker 1: more sugar we have, the more sugar we tend to want. 52 00:02:13,840 --> 00:02:15,920 Speaker 1: So you've had a few good experiences within your own 53 00:02:15,960 --> 00:02:18,840 Speaker 1: clinical practices of kind of holding off clients till later 54 00:02:18,960 --> 00:02:21,000 Speaker 1: in the day, because what we both find is that 55 00:02:21,400 --> 00:02:23,320 Speaker 1: if you have sugar early on, say, for example, you 56 00:02:23,320 --> 00:02:25,120 Speaker 1: have a couple of biscuits with your coffee in the morning, 57 00:02:25,320 --> 00:02:27,400 Speaker 1: you're more likely to want more and more of that 58 00:02:27,440 --> 00:02:28,800 Speaker 1: sugar throughout the day, aren't you. 59 00:02:29,240 --> 00:02:31,600 Speaker 2: I think what we know from the science is that 60 00:02:32,200 --> 00:02:35,960 Speaker 2: certainly there's a program with effect over time. But I 61 00:02:36,040 --> 00:02:40,040 Speaker 2: will often have clients who describe themselves as being addicted 62 00:02:40,080 --> 00:02:43,160 Speaker 2: to sugar and sweet foods, and when I look at 63 00:02:43,200 --> 00:02:46,440 Speaker 2: their diaries or their diet history, certainly they write off 64 00:02:46,480 --> 00:02:49,080 Speaker 2: sweet food all day. And that's my concern, and I 65 00:02:49,080 --> 00:02:52,440 Speaker 2: think what we will find genetically is that some people 66 00:02:52,480 --> 00:02:55,760 Speaker 2: are more sensitive to it than others. And specifically, one 67 00:02:55,800 --> 00:02:58,760 Speaker 2: of the big drivers is if you have a degree 68 00:02:58,760 --> 00:03:02,400 Speaker 2: of insuring resistance, it means that your natural glucose cycle 69 00:03:02,480 --> 00:03:06,000 Speaker 2: because of course sugar breaks down to give gluecose when 70 00:03:06,040 --> 00:03:09,399 Speaker 2: you have concentrated amounts of that. In a person who 71 00:03:09,440 --> 00:03:12,440 Speaker 2: is insulin sensitive, or doesn't have insulin resistance, or is 72 00:03:12,520 --> 00:03:16,760 Speaker 2: in a weight stable situation, whenever they eat carbohydrate or 73 00:03:16,800 --> 00:03:20,120 Speaker 2: sweet food, they will have insulin response to match it, 74 00:03:20,160 --> 00:03:22,880 Speaker 2: and their glucose levels will return to normal quite quickly, 75 00:03:23,360 --> 00:03:26,560 Speaker 2: whereas in someone who has glucose regulation issues, that process 76 00:03:26,600 --> 00:03:30,120 Speaker 2: takes longer and that tends to drive that response and 77 00:03:30,240 --> 00:03:34,880 Speaker 2: those cravings. So if I've got a client who tolerates 78 00:03:34,920 --> 00:03:38,120 Speaker 2: sweet food quite well, so for example, they might have 79 00:03:38,160 --> 00:03:41,720 Speaker 2: fruit and cereal for breakfast and then have something sweet 80 00:03:41,760 --> 00:03:45,160 Speaker 2: after their lunch, maybe fruit yogurt or fruit again, and 81 00:03:45,200 --> 00:03:47,400 Speaker 2: then they prefer sweeter snacks, So they might have a 82 00:03:47,440 --> 00:03:50,960 Speaker 2: fruit based snack bar, musli bar, fruit to snack on, 83 00:03:51,680 --> 00:03:53,480 Speaker 2: and they don't have an issue with their weight and 84 00:03:53,520 --> 00:03:55,520 Speaker 2: they can control it, and they're not going at night 85 00:03:55,560 --> 00:03:59,680 Speaker 2: and binging dessert and biscuits and other sweet food. I 86 00:03:59,720 --> 00:04:03,560 Speaker 2: don't have a problem necessarily with leaving them on that trajectory, 87 00:04:03,760 --> 00:04:06,120 Speaker 2: you know, because particularly if they're active people and need 88 00:04:06,160 --> 00:04:09,800 Speaker 2: the calories. But that's generally not what I see. Generally, 89 00:04:09,800 --> 00:04:12,440 Speaker 2: what I see is the more sweet food people have, 90 00:04:13,160 --> 00:04:15,840 Speaker 2: the more they want, and it drives that incessant need 91 00:04:15,920 --> 00:04:18,159 Speaker 2: for food right through the day. So you might start 92 00:04:18,200 --> 00:04:21,719 Speaker 2: even with say a sweet spread jam peanut butter on 93 00:04:22,040 --> 00:04:24,599 Speaker 2: toast in the morning, or something like banana bread or 94 00:04:24,680 --> 00:04:27,560 Speaker 2: something at a cafe, or even white bread because that 95 00:04:27,680 --> 00:04:29,960 Speaker 2: is quite sweet, even if it's not added sugar. 96 00:04:30,520 --> 00:04:31,560 Speaker 3: Or they might have milk. 97 00:04:31,360 --> 00:04:33,640 Speaker 2: Coffee, so I say oat latte or add sugar to 98 00:04:33,680 --> 00:04:37,120 Speaker 2: their tea or coffee, and then that's enough in my experience, 99 00:04:37,160 --> 00:04:40,239 Speaker 2: to drive that desire. So if you finish your lunch, 100 00:04:40,240 --> 00:04:43,640 Speaker 2: for example, and are constantly looking for that sweet hit, 101 00:04:43,720 --> 00:04:46,360 Speaker 2: it's suggestive that your body is not overly good at 102 00:04:46,400 --> 00:04:50,279 Speaker 2: regulating your sugar intake, and I find myself anecdotally that 103 00:04:50,360 --> 00:04:52,560 Speaker 2: if you keep off it during the day, you're much 104 00:04:52,600 --> 00:04:53,800 Speaker 2: more in control of it. 105 00:04:54,240 --> 00:04:57,279 Speaker 3: So I think everyone's different. It's not a technical addiction. 106 00:04:57,480 --> 00:04:59,839 Speaker 2: It's not like you know in the case of a 107 00:05:00,120 --> 00:05:03,440 Speaker 2: that drugs or alcohol that you know your body will 108 00:05:03,560 --> 00:05:07,120 Speaker 2: sort of respond as aggressively. But there's certainly a programming 109 00:05:07,120 --> 00:05:08,800 Speaker 2: effect in the brain that the more you have, the 110 00:05:08,800 --> 00:05:11,480 Speaker 2: more you want, which shows how people who don't need 111 00:05:11,480 --> 00:05:13,400 Speaker 2: a lot are happy with a piece of fruit, whereas 112 00:05:13,400 --> 00:05:15,600 Speaker 2: some people you know, can down a whole packet of 113 00:05:15,640 --> 00:05:18,680 Speaker 2: chocolate biscuits and not even tip the side. So I 114 00:05:18,720 --> 00:05:20,640 Speaker 2: think the thing with sweet food, if you know you're 115 00:05:20,720 --> 00:05:23,800 Speaker 2: sensitive to it, my suggestion is just to wean off slowly. 116 00:05:23,880 --> 00:05:27,000 Speaker 2: There's a really strong programming effect. So, for example, if 117 00:05:27,040 --> 00:05:29,280 Speaker 2: you always add sugar to your tea or coffee and 118 00:05:29,320 --> 00:05:31,840 Speaker 2: you know it's not the best habit, just rather than 119 00:05:31,880 --> 00:05:34,120 Speaker 2: go cold turkey and put yourself under that pressure, you're 120 00:05:34,160 --> 00:05:36,119 Speaker 2: better just to have three quarters of a tea spinner, 121 00:05:36,160 --> 00:05:38,240 Speaker 2: then half a tea spin and over time reduce it 122 00:05:38,760 --> 00:05:41,200 Speaker 2: and in generally, and I find most of my clients 123 00:05:41,200 --> 00:05:45,080 Speaker 2: feel so much more in control of it when they 124 00:05:45,240 --> 00:05:47,440 Speaker 2: do it that way rather than that all or nothing 125 00:05:47,440 --> 00:05:49,279 Speaker 2: approach where they're like, I'm not having any I'm not 126 00:05:49,279 --> 00:05:52,840 Speaker 2: having anything, I'm binging at. So Yeah, the recommendation from 127 00:05:52,880 --> 00:05:55,039 Speaker 2: the World Health Organization is for less than twenty five 128 00:05:55,040 --> 00:05:57,719 Speaker 2: grams a day of added sugars. I think even a 129 00:05:57,760 --> 00:06:01,680 Speaker 2: bigger concern is our kids, because kids of having so 130 00:06:01,800 --> 00:06:05,920 Speaker 2: much discretionary food, Like I think it's something obscene, Like 131 00:06:05,960 --> 00:06:08,920 Speaker 2: I want to say forty percent of calories and kids 132 00:06:09,000 --> 00:06:12,560 Speaker 2: under five are coming from discretionary foods because we reward 133 00:06:12,640 --> 00:06:15,200 Speaker 2: kids with so much sweet food. You only have to 134 00:06:15,240 --> 00:06:18,039 Speaker 2: go to the park or the playground to see the 135 00:06:18,120 --> 00:06:24,279 Speaker 2: parents giving things like tiny teddy biscuits, fruits straps, dried fruit. 136 00:06:24,680 --> 00:06:26,920 Speaker 2: Then go to the coffee shop and they have like 137 00:06:27,320 --> 00:06:29,960 Speaker 2: the baby Chino with sprinkles on top, or they'll have 138 00:06:30,040 --> 00:06:34,360 Speaker 2: the marshallows, yeah, the marshmallows, or the kids cupcakes. 139 00:06:34,360 --> 00:06:36,200 Speaker 3: Like I was looking at Woolies the other day. 140 00:06:36,320 --> 00:06:39,719 Speaker 2: They had like cookies for kids and cupcakes for kids, 141 00:06:40,040 --> 00:06:42,680 Speaker 2: Like some of them had like twenty thirty grams of sugar. 142 00:06:43,120 --> 00:06:44,440 Speaker 3: Like I went to get some for the boys and 143 00:06:44,480 --> 00:06:46,240 Speaker 3: I just couldn't do it. I was like oh my god, 144 00:06:46,279 --> 00:06:47,360 Speaker 3: I can't give the kids that. 145 00:06:48,400 --> 00:06:50,760 Speaker 2: So I think as parents, you know, as adults, on 146 00:06:50,760 --> 00:06:53,120 Speaker 2: one hand, if you're sensitive, it helps you keep in 147 00:06:53,120 --> 00:06:56,479 Speaker 2: control of your food to minimize sweet intake. But for 148 00:06:56,640 --> 00:06:58,800 Speaker 2: us parents, I think we've got to be so careful 149 00:06:58,839 --> 00:07:01,920 Speaker 2: because we're priming them to want more of that sweet 150 00:07:01,960 --> 00:07:04,599 Speaker 2: food by offering it as treats and rewards right through 151 00:07:04,640 --> 00:07:07,400 Speaker 2: the day. So I think just being mindful of all 152 00:07:07,560 --> 00:07:10,080 Speaker 2: the places that it slicks in and knowing that you're 153 00:07:10,080 --> 00:07:12,240 Speaker 2: probably going to get more than enough from treats or 154 00:07:12,280 --> 00:07:15,720 Speaker 2: birthday cake and things like that without adding it back 155 00:07:15,720 --> 00:07:18,120 Speaker 2: in all the time as well, right through the day. 156 00:07:18,920 --> 00:07:21,360 Speaker 1: Absolutely, and even just reading your food labels like you 157 00:07:21,400 --> 00:07:23,160 Speaker 1: were doing it at the supermarket, because sometimes you pick 158 00:07:23,200 --> 00:07:25,240 Speaker 1: something up and you think, oh, mini cupcake, that's fine 159 00:07:25,280 --> 00:07:27,280 Speaker 1: for the kids, and then you read the nutrition label 160 00:07:27,360 --> 00:07:29,600 Speaker 1: like you did, and it's quite shocking to actually see. 161 00:07:29,720 --> 00:07:32,160 Speaker 1: And some products are actually a lot better than other 162 00:07:32,200 --> 00:07:34,320 Speaker 1: products as well. So it's not about the front of 163 00:07:34,360 --> 00:07:36,400 Speaker 1: package marketing where you pick something up and it says 164 00:07:36,440 --> 00:07:38,760 Speaker 1: low sugar or a better option or just for the kids. 165 00:07:38,960 --> 00:07:41,520 Speaker 1: We really have to spend that extra couple of minutes 166 00:07:41,600 --> 00:07:44,080 Speaker 1: and really try to read and decipher the food labels 167 00:07:44,080 --> 00:07:46,600 Speaker 1: out there, because it is just a mine field in 168 00:07:46,680 --> 00:07:50,000 Speaker 1: trying to feed ourselves and our children. Some healthy eruptions 169 00:07:50,000 --> 00:07:52,200 Speaker 1: these days, But really what I like to do for 170 00:07:52,280 --> 00:07:53,840 Speaker 1: me with muffins and that sort of thing, because I 171 00:07:53,880 --> 00:07:56,200 Speaker 1: don't have time, like the majority of people listening to 172 00:07:56,280 --> 00:07:58,679 Speaker 1: the podcast to be baking even every week, let alone 173 00:07:58,720 --> 00:08:01,360 Speaker 1: every day. So I make big batches of mini muffins. 174 00:08:01,400 --> 00:08:03,200 Speaker 1: I don't put any sugar in them at all. Even 175 00:08:03,200 --> 00:08:05,360 Speaker 1: when a recipe says like a cup of sugar, say 176 00:08:05,360 --> 00:08:08,000 Speaker 1: in a banana muffin or some you know, apple whatever 177 00:08:08,040 --> 00:08:10,280 Speaker 1: flavored muffins, I don't put any sugar, and I dish 178 00:08:10,360 --> 00:08:12,640 Speaker 1: use the natural sugar within the fruit, and then sometimes 179 00:08:12,680 --> 00:08:14,400 Speaker 1: I might put a little bit of like coconut or 180 00:08:14,400 --> 00:08:16,080 Speaker 1: something like that in there as well, so it's naturally 181 00:08:16,160 --> 00:08:18,800 Speaker 1: added sugar, but I don't think it needs the additional sugar. 182 00:08:18,840 --> 00:08:20,960 Speaker 1: And then I just batch freeze them and then warm 183 00:08:20,960 --> 00:08:22,880 Speaker 1: them up in the microwave or leave them out overnight, 184 00:08:22,880 --> 00:08:24,320 Speaker 1: and they're kind of ready to go the next day 185 00:08:24,360 --> 00:08:26,480 Speaker 1: for her lunch box. So really doing that kind of 186 00:08:26,520 --> 00:08:28,920 Speaker 1: smart baking. If your kids do like those sorts of 187 00:08:29,000 --> 00:08:31,400 Speaker 1: things for their lunch boxes, but as adults, I'll just 188 00:08:31,440 --> 00:08:33,599 Speaker 1: give one fine a little Hiksusie. I was talking to 189 00:08:33,600 --> 00:08:35,560 Speaker 1: some of my clients this week about it, and I 190 00:08:35,640 --> 00:08:38,240 Speaker 1: put up an Instagram really a couple of must have 191 00:08:38,240 --> 00:08:41,880 Speaker 1: been last week or something around having sweets, and I said, basically, 192 00:08:41,920 --> 00:08:43,360 Speaker 1: you don't have to give up chocolate, you don't have 193 00:08:43,400 --> 00:08:45,800 Speaker 1: to give up sweets. We have to be very mindful 194 00:08:45,800 --> 00:08:47,960 Speaker 1: that you're not having it on an empty stomach, like 195 00:08:48,000 --> 00:08:50,000 Speaker 1: you said initially, with our blood sugar levels, they tend 196 00:08:50,080 --> 00:08:52,439 Speaker 1: to shoot up if all we're doing is eating pure 197 00:08:52,480 --> 00:08:54,800 Speaker 1: sugar or a small sugar food like a bit of 198 00:08:54,880 --> 00:08:56,640 Speaker 1: chocolate or a handful of lollies or a couple of 199 00:08:56,640 --> 00:08:58,760 Speaker 1: mentals or something. So what we want to do is 200 00:08:58,760 --> 00:09:01,160 Speaker 1: try to prime our body first with a little bit 201 00:09:01,200 --> 00:09:03,120 Speaker 1: of protein or a little bit of fat to help 202 00:09:03,160 --> 00:09:05,880 Speaker 1: to stabilize that blood sugar level kind of swoop. So 203 00:09:05,960 --> 00:09:07,560 Speaker 1: what I like to do is give my clients one 204 00:09:07,559 --> 00:09:09,760 Speaker 1: of those little like baby bell cheeses they have about 205 00:09:09,800 --> 00:09:11,680 Speaker 1: five or six grams of protein in there, their little 206 00:09:11,720 --> 00:09:14,160 Speaker 1: protein ones, or a small handful of nuts, or even 207 00:09:14,200 --> 00:09:16,880 Speaker 1: just one or two tablespoons of good quality Greek yogurt 208 00:09:17,040 --> 00:09:18,520 Speaker 1: and then they can have a little bit of sugar, 209 00:09:18,640 --> 00:09:19,880 Speaker 1: they can have a little bit of the treat that 210 00:09:19,920 --> 00:09:22,040 Speaker 1: they're looking for, and that just helps us sort of 211 00:09:22,040 --> 00:09:24,640 Speaker 1: stabilize those blood sugar levels a little bit more so 212 00:09:24,679 --> 00:09:26,840 Speaker 1: they're not constantly going back for more and more. So 213 00:09:26,880 --> 00:09:29,720 Speaker 1: it's really about combining it within a balanced meal, or 214 00:09:29,720 --> 00:09:31,760 Speaker 1: having a balanced meal and then having a little bit 215 00:09:31,760 --> 00:09:34,400 Speaker 1: of a treat afterwards, but not having the treat hours 216 00:09:34,440 --> 00:09:36,760 Speaker 1: after the meal. So the treat is all that you're having, 217 00:09:36,800 --> 00:09:38,599 Speaker 1: and your blood sugar levels tend to do quite a 218 00:09:38,679 --> 00:09:41,120 Speaker 1: large spike, more so than if you were to combine 219 00:09:41,120 --> 00:09:42,920 Speaker 1: it with the meal. So really looking at kind of 220 00:09:42,960 --> 00:09:45,880 Speaker 1: the quality of the snack that you're choosing overall, and 221 00:09:45,960 --> 00:09:48,240 Speaker 1: not just having the sugar by itself, trying to pair 222 00:09:48,280 --> 00:09:50,040 Speaker 1: it with a little bit of protein or fat to 223 00:09:50,080 --> 00:09:51,280 Speaker 1: prevent that sugar spike. 224 00:09:51,880 --> 00:09:54,760 Speaker 2: I think that the latest sort of science on food 225 00:09:54,840 --> 00:09:58,000 Speaker 2: sequencing is also quite powerful in this context. So if 226 00:09:58,080 --> 00:10:00,560 Speaker 2: you know you're someone who has that terrible cra after 227 00:10:00,600 --> 00:10:04,720 Speaker 2: a meal, there's reasonably strong evidence to show that glucose 228 00:10:04,720 --> 00:10:08,959 Speaker 2: regulation is significantly better if you eat your macros in 229 00:10:09,000 --> 00:10:11,839 Speaker 2: a certain order. So, for example, always starting with the 230 00:10:11,920 --> 00:10:14,120 Speaker 2: veggie or salad bulk of the meal, followed by the 231 00:10:14,120 --> 00:10:18,319 Speaker 2: protein and then the carbohydrates. Doing a breakfast example, if 232 00:10:18,360 --> 00:10:21,320 Speaker 2: you were having say a slice of protein toast with 233 00:10:21,400 --> 00:10:25,240 Speaker 2: some cottage cheese or ricotta and banana, you would then 234 00:10:25,320 --> 00:10:28,640 Speaker 2: suggest starting with the protein toasts and the cottage cheese 235 00:10:28,679 --> 00:10:30,960 Speaker 2: and follow the banana. Or if you're having eggs, start 236 00:10:31,000 --> 00:10:33,839 Speaker 2: with the veggies, tomatoes, spinach, then the eggs and then 237 00:10:33,840 --> 00:10:34,560 Speaker 2: the bread at the end. 238 00:10:34,600 --> 00:10:35,640 Speaker 3: And that is very. 239 00:10:35,400 --> 00:10:38,280 Speaker 2: Powerful, and it's often something because we're not overly mindful 240 00:10:38,280 --> 00:10:41,120 Speaker 2: when we're eating, people shove food in. If you can 241 00:10:41,160 --> 00:10:43,840 Speaker 2: take that time to eat in order, even particularly your 242 00:10:43,880 --> 00:10:46,680 Speaker 2: evening meal, that will go a long way. I think 243 00:10:47,240 --> 00:10:49,640 Speaker 2: if you're someone prone to that sugar craving, you want 244 00:10:49,679 --> 00:10:54,120 Speaker 2: to neutralize your mouth, So things like chewing on gum, soda, typewater, orkum, 245 00:10:54,160 --> 00:10:56,679 Speaker 2: butcher that kind of very different taste sensation in the 246 00:10:56,760 --> 00:11:00,079 Speaker 2: mouth is quite powerful. And I would always say the 247 00:11:00,120 --> 00:11:03,360 Speaker 2: biggest predictor of consumption is having availability. So if you 248 00:11:03,360 --> 00:11:05,439 Speaker 2: sit at your desk and have biscuits there or a 249 00:11:05,520 --> 00:11:07,920 Speaker 2: chocolate bar, you'll eat it. So you've got to make 250 00:11:07,960 --> 00:11:10,760 Speaker 2: it more difficult to get it. Because you know, people 251 00:11:10,800 --> 00:11:12,600 Speaker 2: take it in their bag or they're at work and 252 00:11:12,600 --> 00:11:14,640 Speaker 2: then it just slips in. So I think there's a 253 00:11:14,640 --> 00:11:18,280 Speaker 2: certain degree of psychological regulation, structural stuff that you can 254 00:11:18,320 --> 00:11:21,080 Speaker 2: do with your food, but also then there's just physical 255 00:11:21,120 --> 00:11:23,480 Speaker 2: limitation to try and break the back of it. And 256 00:11:23,880 --> 00:11:28,240 Speaker 2: certainly clients, after starting with me and likely Yulian, once 257 00:11:28,240 --> 00:11:30,360 Speaker 2: they've had a week or two of a much higher 258 00:11:30,360 --> 00:11:33,400 Speaker 2: protein diet, they will always talk about the reduction in 259 00:11:33,440 --> 00:11:36,319 Speaker 2: sugar cravings and how much more satisfied they feel, which 260 00:11:36,400 --> 00:11:38,400 Speaker 2: just goes to show there is a programming effect and 261 00:11:38,440 --> 00:11:41,920 Speaker 2: the baseline nutrition is really really important. So rather than 262 00:11:41,920 --> 00:11:44,360 Speaker 2: focusing on avoiding the sweet stuff, it's about building that 263 00:11:44,440 --> 00:11:47,880 Speaker 2: baseline and then having a strategy for managing craving. So 264 00:11:48,600 --> 00:11:50,640 Speaker 2: I think it's worth a discussion because certainly I have 265 00:11:50,720 --> 00:11:52,920 Speaker 2: a lot of clients who would describe themselves as addicted 266 00:11:52,960 --> 00:11:53,959 Speaker 2: to sweet food. 267 00:11:54,559 --> 00:11:56,920 Speaker 1: Absolutely, Like I think there's a book about how the 268 00:11:56,920 --> 00:11:59,200 Speaker 1: French is so slim, but they still enjoy their wine, 269 00:11:59,200 --> 00:12:01,679 Speaker 1: they still enjoy their cheese, they still enjoy their desserts. 270 00:12:01,840 --> 00:12:03,240 Speaker 1: And when you look at when you go to France, 271 00:12:03,240 --> 00:12:05,199 Speaker 1: when you go to even places like Italy, they often 272 00:12:05,280 --> 00:12:07,560 Speaker 1: start with a salad, like there's always some sort of 273 00:12:07,559 --> 00:12:09,360 Speaker 1: salad on the table, or even if it's like in 274 00:12:09,400 --> 00:12:10,880 Speaker 1: your if you're in the middle of Italy and it's 275 00:12:10,920 --> 00:12:12,760 Speaker 1: like a bit of cheese and a bit of tomatoes 276 00:12:12,760 --> 00:12:14,839 Speaker 1: with a bit of boosamaic. So maybe try to make 277 00:12:14,880 --> 00:12:17,240 Speaker 1: that a regular part of your eating routine, because, like 278 00:12:17,280 --> 00:12:20,480 Speaker 1: Susie said, there's actually quite powerful research coming out around 279 00:12:20,600 --> 00:12:23,600 Speaker 1: the different combinations of food and how you eat them. 280 00:12:23,760 --> 00:12:25,640 Speaker 1: And it really sounds weird for me to be eating 281 00:12:25,720 --> 00:12:28,200 Speaker 1: veggies and then eggs and then toast, or if I 282 00:12:28,280 --> 00:12:30,440 Speaker 1: was to have my Greek yogurt first and then my 283 00:12:30,760 --> 00:12:33,360 Speaker 1: you know, berries or something, and then my granola afterwards, 284 00:12:33,400 --> 00:12:35,400 Speaker 1: Like it doesn't make sense in my head, but it 285 00:12:35,480 --> 00:12:37,880 Speaker 1: is very strong research. If you do have blood sugar 286 00:12:37,920 --> 00:12:41,240 Speaker 1: regulation issues to actually think about eating your vegetables first, 287 00:12:41,280 --> 00:12:44,600 Speaker 1: followed by your protein and leaving the carbohydrate portion till last. 288 00:12:44,600 --> 00:12:46,120 Speaker 1: And if you look at some of the countries around 289 00:12:46,160 --> 00:12:48,760 Speaker 1: the world that generally have really healthy people and that 290 00:12:48,760 --> 00:12:51,200 Speaker 1: are able to control their weight a lot better than 291 00:12:51,240 --> 00:12:54,200 Speaker 1: the majority of Australians or Americans, they often start with 292 00:12:54,240 --> 00:12:55,880 Speaker 1: a big salad. You know, they don't ho into the 293 00:12:55,880 --> 00:12:59,040 Speaker 1: big bowl of white rice followed by you know, the chicken, 294 00:12:59,080 --> 00:13:01,120 Speaker 1: and then a tiny bit of They'll often start with 295 00:13:01,160 --> 00:13:03,720 Speaker 1: a really large plate of sale little veggies as a starter. 296 00:13:04,160 --> 00:13:06,320 Speaker 1: Then they'll go into the protein, and then they finish 297 00:13:06,320 --> 00:13:07,920 Speaker 1: off with a little bit of wine and a little 298 00:13:07,920 --> 00:13:10,120 Speaker 1: bit of dessert. They don't do it in the opposite way, 299 00:13:10,160 --> 00:13:13,920 Speaker 1: and these countries typically minimize a lot of snacking as well. Generally, 300 00:13:13,920 --> 00:13:15,480 Speaker 1: when they have a little bit of a treat, it 301 00:13:15,600 --> 00:13:18,280 Speaker 1: is paired with a meal to again prevent that big 302 00:13:18,320 --> 00:13:20,320 Speaker 1: blood sugar spikes. That's all I was really going to 303 00:13:20,320 --> 00:13:22,600 Speaker 1: add there. We can take a lot from our international 304 00:13:22,600 --> 00:13:24,920 Speaker 1: friends basically by the way that they tend to eat 305 00:13:24,920 --> 00:13:26,600 Speaker 1: their meals and the timing of that as well. 306 00:13:26,960 --> 00:13:30,200 Speaker 2: Yes, very true, all right, Well, a slightly different slant, 307 00:13:30,240 --> 00:13:32,960 Speaker 2: but really not that different. In the last week or so, 308 00:13:33,040 --> 00:13:36,400 Speaker 2: there's been quite a few headlines on major news outlets 309 00:13:36,520 --> 00:13:41,200 Speaker 2: about what a nutritionists would choose at McDonald's. And when 310 00:13:41,320 --> 00:13:43,160 Speaker 2: one of my editors asked me to write a piece 311 00:13:43,200 --> 00:13:45,120 Speaker 2: on this, I knew that it would go gangbusters. 312 00:13:45,160 --> 00:13:46,120 Speaker 3: And it's sort of in a. 313 00:13:46,040 --> 00:13:48,960 Speaker 2: Conundrum because on one hand, you want to be promoting 314 00:13:49,000 --> 00:13:51,360 Speaker 2: good nutrition and certainly any kind of fast food is 315 00:13:51,400 --> 00:13:54,000 Speaker 2: not promoting good nutrition, but on the other that's what 316 00:13:54,000 --> 00:13:56,600 Speaker 2: people want to click on. So it's a constant balance 317 00:13:56,640 --> 00:13:58,800 Speaker 2: in the media of giving people what they want versus 318 00:13:58,800 --> 00:14:01,400 Speaker 2: what they need. But I did write it up and 319 00:14:01,720 --> 00:14:05,120 Speaker 2: I thought it might be useful to share, because whether 320 00:14:05,200 --> 00:14:07,440 Speaker 2: you want it or not, the truth of the matter 321 00:14:07,600 --> 00:14:10,920 Speaker 2: is that we will find ourselves, especially coming into holiday time, 322 00:14:11,600 --> 00:14:15,000 Speaker 2: at remote in remote areas, traveling and literally the only 323 00:14:15,040 --> 00:14:17,679 Speaker 2: thing that you can get is fast food. Now, sure, 324 00:14:17,800 --> 00:14:20,640 Speaker 2: I'll have discussions with clients, take it with you, pack 325 00:14:20,680 --> 00:14:22,800 Speaker 2: your food, but you know, even when I'm going to 326 00:14:22,920 --> 00:14:25,280 Speaker 2: roach it with the kids, we will also stop at McDonald's. 327 00:14:25,640 --> 00:14:27,680 Speaker 2: And one of the reasons I believe people do it, 328 00:14:27,720 --> 00:14:29,960 Speaker 2: and I can attest to this myself with small children, 329 00:14:30,080 --> 00:14:31,840 Speaker 2: is it's cheap. You know, if you go to some 330 00:14:31,920 --> 00:14:34,800 Speaker 2: cafes and outlets, you know you're paying fifty sixty eighty 331 00:14:34,840 --> 00:14:35,920 Speaker 2: dollars for a small meal. 332 00:14:36,000 --> 00:14:37,080 Speaker 3: It's just ridiculous. 333 00:14:37,120 --> 00:14:39,680 Speaker 2: Whereas even though the price is at fast food chains 334 00:14:39,680 --> 00:14:42,240 Speaker 2: including McDonald's, are nowhere near as low as they once were, 335 00:14:42,600 --> 00:14:44,680 Speaker 2: you can certainly come away with a meal for a 336 00:14:44,720 --> 00:14:48,240 Speaker 2: child for less than five dollars, which is pretty unheard of. Admittedly, 337 00:14:48,240 --> 00:14:49,560 Speaker 2: if you add the salad it takes it up to 338 00:14:49,560 --> 00:14:52,280 Speaker 2: almost ten. But anyway, so I thought today what I 339 00:14:52,280 --> 00:14:54,400 Speaker 2: would go through is not and this is by no 340 00:14:54,440 --> 00:14:56,920 Speaker 2: way an endorsement of fast food. I would much prefer 341 00:14:56,960 --> 00:14:59,240 Speaker 2: my clients to always take their food with them by 342 00:14:59,320 --> 00:15:01,360 Speaker 2: try and avoid it. I find it's always underwhelming a 343 00:15:01,400 --> 00:15:02,880 Speaker 2: lot of this food. But I thought I would share 344 00:15:03,040 --> 00:15:05,920 Speaker 2: some of the best choices under about three hundred calories 345 00:15:06,360 --> 00:15:08,760 Speaker 2: with a few caveats, because it's not all it's cracked 346 00:15:08,800 --> 00:15:11,760 Speaker 2: up to be, and certainly if you're interested more in this, 347 00:15:11,840 --> 00:15:14,120 Speaker 2: We've got a whole guide on takeaway food at the 348 00:15:14,200 --> 00:15:16,920 Speaker 2: nutritioncouch dot com, where we rate our favorite choices at 349 00:15:16,920 --> 00:15:17,960 Speaker 2: each fast food outlet. 350 00:15:18,160 --> 00:15:19,880 Speaker 3: But I'll just go through a few of them. 351 00:15:20,520 --> 00:15:24,280 Speaker 2: So, looking at the Macas menu, I think that the 352 00:15:24,400 --> 00:15:27,280 Speaker 2: salads there are massively overrated. If you've ever ordered one, 353 00:15:27,320 --> 00:15:30,040 Speaker 2: They're not cheap, and the volume of salad is usually 354 00:15:30,120 --> 00:15:33,520 Speaker 2: pretty low and it's usually pretty gross quality. So even 355 00:15:33,520 --> 00:15:37,240 Speaker 2: though that would be the healthiest option, I my personal preference. 356 00:15:37,360 --> 00:15:40,000 Speaker 2: You can get if you specifically order the whole meal 357 00:15:40,040 --> 00:15:43,040 Speaker 2: grilled chicken snackrap. It comes in just over two hundred calories, 358 00:15:43,480 --> 00:15:47,040 Speaker 2: almost fourteen grams of protein if you get it without 359 00:15:47,040 --> 00:15:49,760 Speaker 2: mayo at low is it even further now it's really small. 360 00:15:49,880 --> 00:15:50,760 Speaker 3: It won't fill you up. 361 00:15:50,800 --> 00:15:53,520 Speaker 2: You probably need to, but I would certainly prefer a 362 00:15:53,560 --> 00:15:56,280 Speaker 2: client to have one or two of those with say 363 00:15:56,280 --> 00:15:59,440 Speaker 2: a diet soft drink or a coffee from the cafe. 364 00:15:59,680 --> 00:16:01,480 Speaker 3: Then fast food meal with the fries. 365 00:16:01,560 --> 00:16:04,280 Speaker 2: So anything generally that you can avoid eating the fries 366 00:16:04,400 --> 00:16:06,360 Speaker 2: is the take home message. So certainly that's one of 367 00:16:06,360 --> 00:16:10,280 Speaker 2: my better options there. Hungry Jacks is pretty light on 368 00:16:10,360 --> 00:16:13,720 Speaker 2: the end. They really have got very poor information on 369 00:16:13,760 --> 00:16:17,880 Speaker 2: their site and certainly not very many good choices. Probably 370 00:16:17,920 --> 00:16:20,280 Speaker 2: my best option there is the plain cheeseburger, which comes 371 00:16:20,320 --> 00:16:22,360 Speaker 2: in at just three hundred and nine calories and fourteen 372 00:16:22,400 --> 00:16:25,800 Speaker 2: grams are fat and massive nine hundred milligrams of sodium, but. 373 00:16:25,800 --> 00:16:26,960 Speaker 3: It wouldn't be my first choice. 374 00:16:26,960 --> 00:16:28,800 Speaker 2: If I had to choose between Hungry Jacks and Macas, 375 00:16:28,840 --> 00:16:31,960 Speaker 2: I'd be going Macas all the way. KFC is very 376 00:16:32,080 --> 00:16:34,360 Speaker 2: ordinary as well. The best one I could find at 377 00:16:34,400 --> 00:16:38,360 Speaker 2: two fifty four calories is their original Supercharged Slider. It's 378 00:16:38,400 --> 00:16:40,960 Speaker 2: like a little taco. It's got very little salad, but 379 00:16:41,040 --> 00:16:44,080 Speaker 2: fried chicken. Again certainly not my go to, but that 380 00:16:44,120 --> 00:16:47,280 Speaker 2: would be my best option there and definitely out of 381 00:16:47,320 --> 00:16:51,160 Speaker 2: all the chains, LeAnn, if you find a subway, you 382 00:16:51,200 --> 00:16:54,960 Speaker 2: are in good hands. Subway sandwiches, particularly the low fat 383 00:16:55,000 --> 00:16:57,280 Speaker 2: six inch or come in less than three hundred calories, 384 00:16:57,680 --> 00:17:01,200 Speaker 2: You get some salad, you get some protein, and by 385 00:17:01,280 --> 00:17:03,160 Speaker 2: far and away if you're looking at fat, and I 386 00:17:03,200 --> 00:17:05,240 Speaker 2: would say that comes into sort of fast food that 387 00:17:05,320 --> 00:17:08,959 Speaker 2: may be available by far and away. This is the 388 00:17:09,000 --> 00:17:12,679 Speaker 2: best option when it comes and I'll just mention and 389 00:17:12,720 --> 00:17:14,440 Speaker 2: I've put I could tell you all the different ones, 390 00:17:14,440 --> 00:17:17,600 Speaker 2: but basically turkey and chicken pieces are quite. 391 00:17:17,480 --> 00:17:18,880 Speaker 3: Low, but all of them are pretty good. 392 00:17:19,240 --> 00:17:21,480 Speaker 2: And then you might also be interested to know that 393 00:17:21,720 --> 00:17:25,040 Speaker 2: at Guzman and Gomez, which is quite a large chain, 394 00:17:25,080 --> 00:17:27,960 Speaker 2: when you look at how popular different ones are and 395 00:17:28,000 --> 00:17:31,240 Speaker 2: how many outlets are available, most of the burritos and 396 00:17:31,240 --> 00:17:33,920 Speaker 2: tacos are hugely high in fat and calories, like I'm 397 00:17:33,960 --> 00:17:37,080 Speaker 2: talking a thousand calories per meal, but they do have 398 00:17:37,119 --> 00:17:39,479 Speaker 2: a couple of options. The grilled chicken salad comes in 399 00:17:39,520 --> 00:17:42,000 Speaker 2: it just over three hundred calories, and if you can 400 00:17:42,000 --> 00:17:45,200 Speaker 2: ditch the dressing, its lighter again. And their crispy chicken 401 00:17:45,240 --> 00:17:47,560 Speaker 2: tenders again come in at less than three hundred calories, 402 00:17:47,600 --> 00:17:49,800 Speaker 2: but in that instance, I'd be going for the salad, 403 00:17:50,680 --> 00:17:52,399 Speaker 2: So it's not great. 404 00:17:52,720 --> 00:17:53,720 Speaker 3: If I'm choosing. 405 00:17:53,400 --> 00:17:55,000 Speaker 2: Something, I tend to go for sort of the chicken 406 00:17:55,000 --> 00:17:57,800 Speaker 2: strips and some sort of salad. But there's a few 407 00:17:57,920 --> 00:18:00,320 Speaker 2: smidgeons and I certainly am a big fan of subway 408 00:18:00,320 --> 00:18:02,400 Speaker 2: when I'm traveling, and try and find those in regional 409 00:18:02,440 --> 00:18:04,600 Speaker 2: towns before I'd go to fast food if I can. 410 00:18:05,359 --> 00:18:08,000 Speaker 1: Yeah, absolutely. And the problem is you might be able 411 00:18:08,000 --> 00:18:10,480 Speaker 1: to find something that, say three four hundred calories and 412 00:18:10,520 --> 00:18:12,560 Speaker 1: you think, oh, great, that's a light option. I do 413 00:18:12,680 --> 00:18:14,879 Speaker 1: not find that those foods fill me up. But my client, 414 00:18:15,000 --> 00:18:17,680 Speaker 1: like you, has smaller children, you know, six eight years old, 415 00:18:17,720 --> 00:18:19,080 Speaker 1: and she was saying to me, look, I know it's 416 00:18:19,119 --> 00:18:20,879 Speaker 1: not ideal, but I'm gonna have to go to maccas 417 00:18:20,960 --> 00:18:22,960 Speaker 1: like after our sports training whatever. This is kind of 418 00:18:22,960 --> 00:18:25,359 Speaker 1: the only thing around. She lives a bit regionally as well, 419 00:18:25,480 --> 00:18:27,040 Speaker 1: And I said, all right, no, Norah's we'll find a 420 00:18:27,040 --> 00:18:28,880 Speaker 1: good option for you. And we found something that match 421 00:18:28,880 --> 00:18:31,640 Speaker 1: from a calorie perspective, like a burger, and an hour 422 00:18:31,720 --> 00:18:34,800 Speaker 1: later she's like, oh my goodness, I'm so hungry. So 423 00:18:34,840 --> 00:18:36,760 Speaker 1: the problem with these food's eyes they don't tend to 424 00:18:36,760 --> 00:18:38,800 Speaker 1: fill you up. The calorie load's super high, but they 425 00:18:38,800 --> 00:18:40,919 Speaker 1: don't fill you up. And hand on my heart, I 426 00:18:40,960 --> 00:18:43,199 Speaker 1: would say in the last ten years, I've been to 427 00:18:43,280 --> 00:18:46,639 Speaker 1: McDonald's or Hungry Jacks twice, I reckon, and both times 428 00:18:46,640 --> 00:18:48,560 Speaker 1: are after a wedding. It was probably about one am 429 00:18:48,600 --> 00:18:50,400 Speaker 1: in the morning and I had far too much to drink, 430 00:18:50,440 --> 00:18:53,800 Speaker 1: and my decision making capabilities when not very strong. But 431 00:18:53,880 --> 00:18:55,800 Speaker 1: I don't eat there on purpose because I do not 432 00:18:55,880 --> 00:18:58,320 Speaker 1: find those foods feeling at all. If they were delicious 433 00:18:58,359 --> 00:19:00,400 Speaker 1: and feeling and I could find a lower calor option, 434 00:19:00,680 --> 00:19:02,800 Speaker 1: sure I might enjoy it as a treat free occasionally, 435 00:19:02,800 --> 00:19:04,719 Speaker 1: but if I want a burger, I'll hands down go 436 00:19:04,800 --> 00:19:06,679 Speaker 1: somewhere like Grilled, where I do find it, you know, 437 00:19:06,840 --> 00:19:09,760 Speaker 1: very filling. But my best options when I'm traveling like 438 00:19:09,800 --> 00:19:12,880 Speaker 1: you are absolutely Subway. I love both the subs. Also, 439 00:19:12,920 --> 00:19:14,879 Speaker 1: the wraps can be quite good, and the salad options 440 00:19:14,920 --> 00:19:17,240 Speaker 1: are great as well. I love a good Sole Origin 441 00:19:17,320 --> 00:19:19,880 Speaker 1: salad or wrap or Assumo salad as well. And even 442 00:19:19,920 --> 00:19:22,120 Speaker 1: places like fish Bowl as well have you know, quite 443 00:19:22,119 --> 00:19:24,119 Speaker 1: good options and some poke bowls, but there's just not 444 00:19:24,240 --> 00:19:26,800 Speaker 1: a lot when it comes to those generic kind of 445 00:19:26,800 --> 00:19:30,480 Speaker 1: fast food, you know, chains like the Macas, the Hungry Jacks, 446 00:19:30,480 --> 00:19:33,080 Speaker 1: the KFC. So what I do find is I just 447 00:19:33,160 --> 00:19:35,320 Speaker 1: trying to get my clients to plan in advance, or 448 00:19:35,359 --> 00:19:37,159 Speaker 1: if it's kind of like a one off like you, 449 00:19:37,240 --> 00:19:39,440 Speaker 1: I just kind of say no sides, no soft drink, 450 00:19:39,480 --> 00:19:41,760 Speaker 1: no chips, just stick to either a burger or some 451 00:19:41,800 --> 00:19:44,320 Speaker 1: sort of rap or something. Red Rooster's probably when we 452 00:19:44,320 --> 00:19:46,280 Speaker 1: didn't go through. There are a couple of better options 453 00:19:46,280 --> 00:19:48,000 Speaker 1: at Red Rooster. You can get some of the chicken, 454 00:19:48,000 --> 00:19:49,919 Speaker 1: which is a bit leaner, and they can add a 455 00:19:49,920 --> 00:19:51,480 Speaker 1: little bit of extra edge on the side, like a 456 00:19:51,480 --> 00:19:53,359 Speaker 1: little bit of peas or corn, or some gravy and 457 00:19:53,400 --> 00:19:55,040 Speaker 1: mash or something which can tend to fill you up 458 00:19:55,040 --> 00:19:57,120 Speaker 1: a little bit more So Red Rooster added my pick 459 00:19:57,160 --> 00:20:00,600 Speaker 1: of those big four Hungry Jacks, Macas, KFC, or Red Rooster. 460 00:20:00,720 --> 00:20:03,000 Speaker 1: I think, hands down, Red Rooster would genuinely be my 461 00:20:03,040 --> 00:20:05,240 Speaker 1: pick if clients kind of had a choice between that. 462 00:20:05,880 --> 00:20:08,080 Speaker 2: I think Red Rooster is an interesting one. Took us 463 00:20:08,080 --> 00:20:10,480 Speaker 2: to try and pull the nutritionals off their websites are 464 00:20:10,480 --> 00:20:14,080 Speaker 2: really difficult, so in theory, I don't disagree, but trying 465 00:20:14,119 --> 00:20:17,320 Speaker 2: to track down those numbers I found almost impossible. Most 466 00:20:17,320 --> 00:20:19,320 Speaker 2: of the stuff there was meal deal, so they do 467 00:20:19,400 --> 00:20:22,000 Speaker 2: have peas and stuff. But yeah, if you can find 468 00:20:22,040 --> 00:20:24,520 Speaker 2: chicken and salad, Like if you're at Woolly's and can 469 00:20:24,560 --> 00:20:26,760 Speaker 2: pick up a tiner tune or salmon and a barbecue 470 00:20:26,840 --> 00:20:29,320 Speaker 2: chicken with salad, that's certainly a much better option than 471 00:20:29,359 --> 00:20:31,359 Speaker 2: most of them. But yeah, worst case, if you had 472 00:20:31,359 --> 00:20:33,080 Speaker 2: a chicken snack wrap and a coffee or a diet 473 00:20:33,119 --> 00:20:34,880 Speaker 2: soft drink from maccas, wouldn't be the end of the world, 474 00:20:34,920 --> 00:20:36,720 Speaker 2: but it wouldn't feel you that much. So take some 475 00:20:37,160 --> 00:20:38,800 Speaker 2: veggie snacks at least with you if you're on a 476 00:20:38,880 --> 00:20:39,280 Speaker 2: road trip. 477 00:20:39,440 --> 00:20:41,200 Speaker 1: Yeah, absolutely all right. 478 00:20:41,280 --> 00:20:43,679 Speaker 2: And then to finish off today, LeAnn, we had a 479 00:20:43,880 --> 00:20:46,439 Speaker 2: listener question pop up on our Instagram and we'd love 480 00:20:46,480 --> 00:20:48,840 Speaker 2: to get those, so certainly if you're interested in knowing 481 00:20:48,840 --> 00:20:50,440 Speaker 2: anything specific, pop those through. 482 00:20:50,480 --> 00:20:52,240 Speaker 3: We did go through them regularly, and. 483 00:20:52,240 --> 00:20:55,040 Speaker 2: It was all about coconut yogurt, and I know it's 484 00:20:55,080 --> 00:20:57,840 Speaker 2: a really popular choice, and the question was was a 485 00:20:57,840 --> 00:21:01,240 Speaker 2: healthier option compared to the plant yogurts? And I wanted 486 00:21:01,240 --> 00:21:05,080 Speaker 2: to talk about it because for me, coconut yogurt masquerades 487 00:21:05,119 --> 00:21:09,040 Speaker 2: as a healthy product when really there's no protein, patch 488 00:21:09,119 --> 00:21:12,879 Speaker 2: full of saturated fat, and no calcium. So it's a 489 00:21:12,920 --> 00:21:15,080 Speaker 2: hard note for me on coconut yogurt. I would much 490 00:21:15,080 --> 00:21:19,040 Speaker 2: prefer soy or even the oat based yogurts, but certainly 491 00:21:19,080 --> 00:21:21,280 Speaker 2: I don't count coconut yogurt as a yogat at all. 492 00:21:21,320 --> 00:21:24,359 Speaker 2: It's definitely a dessert and definitely a heavy one. So 493 00:21:24,680 --> 00:21:26,640 Speaker 2: it's a big thumbs down for me in general. It's 494 00:21:26,680 --> 00:21:27,520 Speaker 2: not a healthy food. 495 00:21:27,880 --> 00:21:29,560 Speaker 1: Yeah, I completely agree. It's a hard note for me 496 00:21:29,600 --> 00:21:31,760 Speaker 1: if I have plant based clients. Generally, if I have 497 00:21:31,800 --> 00:21:34,440 Speaker 1: clients that are eating coconut yogurt, it's not because their 498 00:21:34,440 --> 00:21:36,560 Speaker 1: preference is plant based. They're just doing it because they 499 00:21:36,600 --> 00:21:38,639 Speaker 1: think it's healthy and whatever is and they think that 500 00:21:38,760 --> 00:21:41,479 Speaker 1: dairy is bad or inflammatory will gain weight to lot, 501 00:21:41,520 --> 00:21:43,760 Speaker 1: so they've kind of swapped into this coconut yogurt because 502 00:21:43,760 --> 00:21:46,080 Speaker 1: they think or they've been marketed to that it's a 503 00:21:46,119 --> 00:21:48,280 Speaker 1: better choice. And like you, am a hard no. It's 504 00:21:48,400 --> 00:21:51,360 Speaker 1: very high in calories, very high and saturated fat, minimal proteins, 505 00:21:51,320 --> 00:21:54,000 Speaker 1: which doesn't really fill you up. And I don't think 506 00:21:54,000 --> 00:21:56,280 Speaker 1: I've seen a brand on the market that's fortified with calcium. 507 00:21:56,359 --> 00:21:58,320 Speaker 1: So to me, it's not yogat at all. I like 508 00:21:58,359 --> 00:22:00,480 Speaker 1: to eat call it a dessert. That's quite funny for me, 509 00:22:00,640 --> 00:22:02,680 Speaker 1: you know, the preference would be something like a soy yogurt. 510 00:22:02,760 --> 00:22:04,720 Speaker 1: But if I'm being honest, they don't taste very nice. 511 00:22:04,720 --> 00:22:06,919 Speaker 1: And that's the biggest struggle I have with my vegan clients. 512 00:22:07,280 --> 00:22:09,320 Speaker 1: They don't taste good, the soy yogurts, and I agree, 513 00:22:09,359 --> 00:22:10,800 Speaker 1: I've tried a lot of them in the market. They're 514 00:22:10,840 --> 00:22:13,199 Speaker 1: not very good. There was a couple that we reviewed 515 00:22:13,240 --> 00:22:15,159 Speaker 1: very early on in our podcast stage, probably a good 516 00:22:15,240 --> 00:22:17,480 Speaker 1: year or two ago, and sadly they've gone off the 517 00:22:17,480 --> 00:22:20,119 Speaker 1: market as well. So what has tend to stuck around 518 00:22:20,240 --> 00:22:22,679 Speaker 1: is the better options in terms of plant based yogat 519 00:22:22,680 --> 00:22:24,520 Speaker 1: somewhere based on a bit of oat. They were the 520 00:22:24,520 --> 00:22:26,520 Speaker 1: better options because I had a little bit more protein 521 00:22:26,640 --> 00:22:29,119 Speaker 1: that they were fortified. I can't remember that brand off 522 00:22:29,160 --> 00:22:31,600 Speaker 1: the top of their head. Suits it was green anyway. 523 00:22:31,600 --> 00:22:33,520 Speaker 1: That's gone off the market anyway now, and I think 524 00:22:33,560 --> 00:22:36,760 Speaker 1: coconut yogurt has just survived because it is quite delicious, 525 00:22:36,920 --> 00:22:39,639 Speaker 1: because it is quite high in fat, and so I 526 00:22:39,680 --> 00:22:42,080 Speaker 1: would be using it very, very sparingly. But I wouldn't 527 00:22:42,080 --> 00:22:44,040 Speaker 1: be dumping it on my breakfast if I was following 528 00:22:44,040 --> 00:22:46,480 Speaker 1: a plant based lifestyle because I thought that it had 529 00:22:46,520 --> 00:22:49,119 Speaker 1: more protein or it was adding any nutritional benefit to 530 00:22:49,160 --> 00:22:51,680 Speaker 1: my food. I don't really see that there's any nutritional 531 00:22:51,680 --> 00:22:55,480 Speaker 1: benefit for consuming something like coconut yogurt. Absolutely something like 532 00:22:55,640 --> 00:22:58,359 Speaker 1: good quality Greek yogurt, but definitely not coconut yogurt. I 533 00:22:58,359 --> 00:23:00,280 Speaker 1: would just be using it a little in my food 534 00:23:00,359 --> 00:23:02,560 Speaker 1: if I needed to, but not adding it in for 535 00:23:02,600 --> 00:23:04,640 Speaker 1: any sort of positive nutritional benefits. 536 00:23:05,119 --> 00:23:05,479 Speaker 3: True. 537 00:23:05,680 --> 00:23:07,760 Speaker 2: All right, Well, that brings us to the end of 538 00:23:07,960 --> 00:23:10,800 Speaker 2: another episode of The Nutrition Couch for another Sunday. Please 539 00:23:10,840 --> 00:23:12,840 Speaker 2: keep telling your friends about us so we can continue 540 00:23:12,880 --> 00:23:16,040 Speaker 2: to grow, and check out our website, the nutritioncouch dot 541 00:23:16,080 --> 00:23:18,240 Speaker 2: com and you will find that takeaway guide I spoke 542 00:23:18,280 --> 00:23:21,119 Speaker 2: about there, as well as our recent webinars Why wait 543 00:23:21,240 --> 00:23:22,280 Speaker 2: and hack your hormones. 544 00:23:22,400 --> 00:23:23,520 Speaker 3: Have a great week, Catch you 545 00:23:23,520 --> 00:23:24,160 Speaker 1: Guys next week.