1 00:00:00,840 --> 00:00:03,360 Speaker 1: Do you love sweet food? We do even feel like 2 00:00:03,400 --> 00:00:06,000 Speaker 1: you could be addicted to sugar. Most of us eat 3 00:00:06,080 --> 00:00:08,920 Speaker 1: 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 00:00:11,520 --> 00:00:13,720 Speaker 1: programming that we want to do when it comes to 6 00:00:13,800 --> 00:00:16,440 Speaker 1: wanting more and more of the sweet stuff. Hi, I'm 7 00:00:16,520 --> 00:00:19,159 Speaker 1: Leanne Ward and I'm Cissy Burrel And every week we 8 00:00:19,239 --> 00:00:22,000 Speaker 1: bring you The Nutrition Couch, the bi weekly podcast that 9 00:00:22,079 --> 00:00:24,040 Speaker 1: keeps you up to date on everything that you need 10 00:00:24,079 --> 00:00:26,360 Speaker 1: to know in the world of nutrition as well as 11 00:00:26,400 --> 00:00:29,360 Speaker 1: all things sugar addictions. Today we share our top fast 12 00:00:29,400 --> 00:00:32,320 Speaker 1: food tacks to choose meals that are under three hundred 13 00:00:32,360 --> 00:00:34,560 Speaker 1: calories if you're forced to pick up some fast food 14 00:00:34,600 --> 00:00:36,640 Speaker 1: on the run. And our listener question is all about 15 00:00:36,760 --> 00:00:40,520 Speaker 1: plant based coconut yogurts. So Susie kick us up today 16 00:00:40,560 --> 00:00:43,680 Speaker 1: it's all things sugar now. The Australian recommendations are no 17 00:00:43,800 --> 00:00:46,520 Speaker 1: more than twenty five grams of added sugar each day. 18 00:00:46,720 --> 00:00:48,960 Speaker 1: And let's be honest, it sounds like a lot, but 19 00:00:49,000 --> 00:00:51,519 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 grams serving size, one 22 00:00:57,560 --> 00:00:59,120 Speaker 1: of those like small bars that a lot of people 23 00:00:59,160 --> 00:01:01,320 Speaker 1: pick up at the checkout as they're doing their grocery shopping, 24 00:01:01,320 --> 00:01:03,000 Speaker 1: as they're filling up their petrol in the car, they'll 25 00:01:03,040 --> 00:01:05,039 Speaker 1: pick one up at the counter. That is twenty eight 26 00:01:05,040 --> 00:01:07,959 Speaker 1: grams of sugar. That's already our entire daily added sugar 27 00:01:07,959 --> 00:01:09,920 Speaker 1: intake for the day. If you are having a six 28 00:01:09,959 --> 00:01:12,880 Speaker 1: hundred mil bottle of regular coke, that is sixty four 29 00:01:12,959 --> 00:01:15,240 Speaker 1: grams of sugar each day. If you're having a regular 30 00:01:15,560 --> 00:01:17,759 Speaker 1: something like you know, Gatorade or parade, one of those 31 00:01:17,840 --> 00:01:20,000 Speaker 1: eny jugrinks that still has a ton of sugar in 32 00:01:20,040 --> 00:01:22,240 Speaker 1: it as well. So I think that we forget where 33 00:01:22,280 --> 00:01:24,360 Speaker 1: a lot of the sugar is coming from. There's a 34 00:01:24,360 --> 00:01:26,320 Speaker 1: lot of added sugar in cereals, there's a lot of 35 00:01:26,360 --> 00:01:29,280 Speaker 1: added sugar in things like juices and smoothies, and of 36 00:01:29,319 --> 00:01:30,960 Speaker 1: course there's a lot of added sugar if we're looking 37 00:01:31,000 --> 00:01:33,720 Speaker 1: at biscuits and pastries and that sort of thing as well. 38 00:01:33,880 --> 00:01:37,040 Speaker 1: So there's a naturally occurring sugar through things like fruit, 39 00:01:37,080 --> 00:01:39,920 Speaker 1: and our dairy products have naturally occurring sugar and lactose 40 00:01:39,959 --> 00:01:42,360 Speaker 1: in them as well, So we're not too concerned about that, 41 00:01:42,440 --> 00:01:45,360 Speaker 1: because they're more of our whole food products. We're really 42 00:01:45,400 --> 00:01:48,000 Speaker 1: talking about that added sugar each day, and we do 43 00:01:48,040 --> 00:01:50,240 Speaker 1: get a lot of clients say to Aususie, I'm addicted 44 00:01:50,240 --> 00:01:53,400 Speaker 1: to sugar. I'm absolutely addicted. I can't stop it. And indeed, 45 00:01:53,400 --> 00:01:56,120 Speaker 1: there's not really a whole lot of research around this 46 00:01:56,240 --> 00:01:57,400 Speaker 1: addiction to sugar. 47 00:01:57,520 --> 00:01:58,840 Speaker 2: But what we do know is that. 48 00:01:58,760 --> 00:02:01,800 Speaker 1: When we do consume sweet things or food that taste good, 49 00:02:02,000 --> 00:02:05,160 Speaker 1: it lights up those areas in our brain that essentially 50 00:02:05,560 --> 00:02:07,920 Speaker 1: is like our pleasure center. So we do know, and 51 00:02:08,000 --> 00:02:10,800 Speaker 1: myself included, you include zoos in our clients as well, 52 00:02:10,919 --> 00:02:13,160 Speaker 1: the more sugar we have, the more sugar we tend 53 00:02:13,200 --> 00:02:15,600 Speaker 1: to want. So you've had a few good experiences within 54 00:02:15,639 --> 00:02:18,239 Speaker 1: your own clinical practices of kind of holding off clients 55 00:02:18,320 --> 00:02:20,560 Speaker 1: till later in the day, because what we both find 56 00:02:20,639 --> 00:02:23,200 Speaker 1: is that if you have sugar early on, say, for example, 57 00:02:23,200 --> 00:02:24,639 Speaker 1: you have a couple of biscuits with your coffee in 58 00:02:24,680 --> 00:02:27,119 Speaker 1: the morning, you're more likely to want more and more 59 00:02:27,160 --> 00:02:28,760 Speaker 1: of that sugar throughout the day, aren't you. 60 00:02:29,200 --> 00:02:31,560 Speaker 3: I think what we know from the science is that 61 00:02:32,160 --> 00:02:34,800 Speaker 3: certainly there's a programing effect over time. 62 00:02:35,600 --> 00:02:37,359 Speaker 2: But I will often have. 63 00:02:37,320 --> 00:02:41,320 Speaker 3: Clients who describe themselves as being addicted to sugar and 64 00:02:41,440 --> 00:02:44,040 Speaker 3: sweet foods, and when I look at their diaries or 65 00:02:44,040 --> 00:02:47,720 Speaker 3: their diet history, certainly they write off sweet food all day. 66 00:02:47,760 --> 00:02:49,760 Speaker 3: And that's my concern, and I think what we will 67 00:02:49,760 --> 00:02:53,680 Speaker 3: find genetically is that some people are more sensitive to 68 00:02:53,720 --> 00:02:56,720 Speaker 3: it than others. And specifically, one of the big drivers 69 00:02:57,480 --> 00:02:59,840 Speaker 3: is if you have a degree of inshaw and resistance, 70 00:03:00,160 --> 00:03:03,080 Speaker 3: it means that your natural glucose cycle because of course 71 00:03:03,080 --> 00:03:07,280 Speaker 3: sugar breaks down to give glucose when you have concentrated 72 00:03:07,320 --> 00:03:10,480 Speaker 3: amounts of that. In a person who is insulin sensitive 73 00:03:10,600 --> 00:03:13,160 Speaker 3: or doesn't have insulin resistance, or is in a weight 74 00:03:13,280 --> 00:03:18,040 Speaker 3: stable situation, whenever they eat carbohydrate or sweet food, they 75 00:03:18,040 --> 00:03:20,920 Speaker 3: will have insulin response to match it, and their glucose 76 00:03:21,000 --> 00:03:24,000 Speaker 3: levels will return to normal quite quickly, whereas in someone 77 00:03:24,040 --> 00:03:28,079 Speaker 3: who has glucose regulation issues, that process takes longer and 78 00:03:28,080 --> 00:03:31,800 Speaker 3: that tends to drive that response in those cravings. So 79 00:03:32,040 --> 00:03:36,160 Speaker 3: if I've got a client who tolerates sweet food quite well, 80 00:03:36,200 --> 00:03:39,080 Speaker 3: so for example, they might have fruit and cereal for 81 00:03:39,160 --> 00:03:43,120 Speaker 3: breakfast and then have something sweet after their lunch, maybe fruit, 82 00:03:43,200 --> 00:03:46,760 Speaker 3: yogurt or fruit again, and then they prefer sweeter snacks, 83 00:03:46,760 --> 00:03:49,320 Speaker 3: So they might have a fruit based snack bar, musli bar, 84 00:03:50,000 --> 00:03:52,800 Speaker 3: fruit to snack on, and they don't have an issue 85 00:03:52,800 --> 00:03:54,640 Speaker 3: with their weight and they can control it, and they're 86 00:03:54,680 --> 00:03:57,960 Speaker 3: not going at night and binging dessert and biscuits and 87 00:03:58,040 --> 00:03:58,960 Speaker 3: other sweet food. 88 00:03:59,600 --> 00:04:00,280 Speaker 2: I don't have a. 89 00:04:00,240 --> 00:04:03,960 Speaker 3: Problem necessarily with leaving them on that trajectory, you know, 90 00:04:04,040 --> 00:04:06,840 Speaker 3: because particularly if they're active people and need the calories. 91 00:04:07,480 --> 00:04:10,040 Speaker 3: But that's generally not what I see. Generally, what I 92 00:04:10,120 --> 00:04:13,480 Speaker 3: see is the more sweet food people have, the more 93 00:04:13,520 --> 00:04:16,320 Speaker 3: they want, and it drives that incessant need for food 94 00:04:16,440 --> 00:04:18,520 Speaker 3: right through the day. So you might start even with 95 00:04:18,680 --> 00:04:22,400 Speaker 3: say a sweet spread jam peanut butter on toast in 96 00:04:22,440 --> 00:04:25,080 Speaker 3: the morning, or something like banana bread or something at 97 00:04:25,120 --> 00:04:28,520 Speaker 3: a cafe, or even white bread because that is quite sweet, 98 00:04:28,640 --> 00:04:31,000 Speaker 3: even if it's not added sugar. Or they might have 99 00:04:31,080 --> 00:04:33,520 Speaker 3: milk coffee, so I say oat latte or add sugar 100 00:04:33,560 --> 00:04:36,479 Speaker 3: to their tea or coffee, and then that's enough in 101 00:04:36,520 --> 00:04:39,640 Speaker 3: my experience, to drive that desire. So if you finish 102 00:04:39,720 --> 00:04:42,839 Speaker 3: your lunch, for example, and are constantly looking for that 103 00:04:43,000 --> 00:04:46,200 Speaker 3: sweet hit, it's suggestive that your body's not overly good 104 00:04:46,200 --> 00:04:50,000 Speaker 3: at regulating your sugar intake, and I find myself anecdotally 105 00:04:50,160 --> 00:04:52,240 Speaker 3: that if you keep off it during the day, you're 106 00:04:52,320 --> 00:04:55,640 Speaker 3: much more in control of it. So I think everyone's different. 107 00:04:55,800 --> 00:04:58,880 Speaker 3: It's not a technical addiction. It's not like you know 108 00:04:59,200 --> 00:05:01,480 Speaker 3: in the case of a list that drugs or alcohol 109 00:05:01,680 --> 00:05:04,880 Speaker 3: that you know your body will sort of respond as aggressively. 110 00:05:04,920 --> 00:05:08,039 Speaker 3: But there's certainly a programming effect in the brain that 111 00:05:08,080 --> 00:05:09,880 Speaker 3: the more you have, the more you want, which shows 112 00:05:09,960 --> 00:05:12,200 Speaker 3: how people who don't need a lot are happy with 113 00:05:12,240 --> 00:05:14,680 Speaker 3: a piece of fruit, whereas some people you know, can 114 00:05:14,720 --> 00:05:16,839 Speaker 3: down a whole packet of chocolate biscuits and not even 115 00:05:16,880 --> 00:05:20,040 Speaker 3: tip the side. So I think the thing with sweet food, 116 00:05:20,040 --> 00:05:22,360 Speaker 3: if you know you're sensitive to it, my suggestion is 117 00:05:22,400 --> 00:05:26,240 Speaker 3: just to wean off slowly. There's a really strong programming effect. So, 118 00:05:26,360 --> 00:05:28,720 Speaker 3: for example, if you always add sugar to your tea 119 00:05:28,760 --> 00:05:30,600 Speaker 3: or coffee and you know it's not the best habit, 120 00:05:31,160 --> 00:05:33,400 Speaker 3: just rather than go cold turkey and put yourself under 121 00:05:33,440 --> 00:05:35,520 Speaker 3: that pressure, you're better just to have three quarters of 122 00:05:35,520 --> 00:05:37,320 Speaker 3: a tea spinner, then half a tea spin and over 123 00:05:37,400 --> 00:05:40,560 Speaker 3: time reduce it and in generally, and I find most 124 00:05:40,560 --> 00:05:44,039 Speaker 3: of my clients feel so much more in control of 125 00:05:44,080 --> 00:05:46,839 Speaker 3: it when they do it that way, rather than that 126 00:05:46,920 --> 00:05:48,800 Speaker 3: all or nothing approach where they're like, I'm not having 127 00:05:48,800 --> 00:05:51,560 Speaker 3: any I'm not having anything, I'm binging at. So Yeah, 128 00:05:51,600 --> 00:05:54,400 Speaker 3: the recommendation from the World Health Organization is for less 129 00:05:54,400 --> 00:05:57,080 Speaker 3: than twenty five grams a day of added sugars. I 130 00:05:57,080 --> 00:06:00,960 Speaker 3: think even a bigger concern is our kids, because kids 131 00:06:01,000 --> 00:06:04,080 Speaker 3: are having so much discretionary food, Like I think it's 132 00:06:04,400 --> 00:06:07,719 Speaker 3: something obscene, Like I want to say forty percent of 133 00:06:07,800 --> 00:06:11,600 Speaker 3: calories and kids under five are coming from discretionary foods 134 00:06:11,640 --> 00:06:14,599 Speaker 3: because we reward kids with so much sweet food. You 135 00:06:14,680 --> 00:06:17,200 Speaker 3: only have to go to the park or the playground 136 00:06:17,360 --> 00:06:21,520 Speaker 3: to see the parents giving things like tiny teddy biscuits, 137 00:06:21,680 --> 00:06:26,000 Speaker 3: fruits straps, dried fruit. Then go to the coffee shop 138 00:06:26,080 --> 00:06:29,200 Speaker 3: and they have like the baby Chino with sprinkles on top, 139 00:06:29,360 --> 00:06:33,279 Speaker 3: or they'll have the marshallows, yeah, the marshmallows, or the 140 00:06:33,400 --> 00:06:36,160 Speaker 3: kids cupcakes. Like I was looking at woollies the other day. 141 00:06:36,279 --> 00:06:39,679 Speaker 3: They had like cookies for kids and cupcakes for kids. 142 00:06:40,040 --> 00:06:42,679 Speaker 3: Like some of them had like twenty thirty grams of sugar. 143 00:06:43,080 --> 00:06:44,400 Speaker 3: Like I went to get some for the boys, and 144 00:06:44,440 --> 00:06:46,240 Speaker 3: I just couldn't do it. I was like, oh my god, 145 00:06:46,240 --> 00:06:49,479 Speaker 3: I can't give the kids that. So I think as parents, 146 00:06:49,640 --> 00:06:51,920 Speaker 3: you know, as adults, on one hand, if you're sensitive, 147 00:06:52,200 --> 00:06:54,039 Speaker 3: it helps you keep in control of your food to 148 00:06:54,120 --> 00:06:57,800 Speaker 3: minimize sweet intake. But for us parents, I think we've 149 00:06:57,800 --> 00:07:00,640 Speaker 3: got to be so careful because we're priming them to 150 00:07:00,760 --> 00:07:03,080 Speaker 3: want more of that sweet food by offering it as 151 00:07:03,160 --> 00:07:06,279 Speaker 3: treats and rewards right through the day. So I think 152 00:07:06,360 --> 00:07:09,159 Speaker 3: just being mindful of all the places that it slips 153 00:07:09,200 --> 00:07:10,960 Speaker 3: in and knowing that you're probably going to get more 154 00:07:11,000 --> 00:07:13,640 Speaker 3: than enough from treats or birthday cake and things like 155 00:07:13,680 --> 00:07:17,200 Speaker 3: that without adding it back in all the time as well, 156 00:07:17,280 --> 00:07:18,080 Speaker 3: right through the day. 157 00:07:18,880 --> 00:07:21,360 Speaker 1: Absolutely, and even just reading your food labels like you 158 00:07:21,360 --> 00:07:23,160 Speaker 1: were doing it at the supermarket, because sometimes you pick 159 00:07:23,200 --> 00:07:25,240 Speaker 1: something up and you think, oh, mini cupcake, that's fine 160 00:07:25,240 --> 00:07:27,240 Speaker 1: for the kids, and then you read the nutrition label 161 00:07:27,320 --> 00:07:29,800 Speaker 1: like you didn't. It's quite shocking to actually see. And 162 00:07:29,880 --> 00:07:32,560 Speaker 1: some products are actually a lot better than other products 163 00:07:32,600 --> 00:07:34,720 Speaker 1: as well. So it's not about the front of package 164 00:07:34,760 --> 00:07:36,600 Speaker 1: marketing where you pick something up and it says low 165 00:07:36,600 --> 00:07:38,160 Speaker 1: sugar or a better option or just. 166 00:07:38,160 --> 00:07:38,720 Speaker 2: For the kids. 167 00:07:38,960 --> 00:07:41,520 Speaker 1: We really have to spend that extra couple of minutes 168 00:07:41,560 --> 00:07:44,040 Speaker 1: and really try to read and decipher the food labels 169 00:07:44,040 --> 00:07:46,520 Speaker 1: out there because it is just a mine field and 170 00:07:46,640 --> 00:07:49,520 Speaker 1: trying to feed ourselves and our children some healthy er 171 00:07:49,520 --> 00:07:52,040 Speaker 1: options these days. But really what I like to do 172 00:07:52,120 --> 00:07:53,800 Speaker 1: for me with muffins and that sort of thing, because 173 00:07:53,800 --> 00:07:56,119 Speaker 1: I don't have time, like the majority of people listening 174 00:07:56,160 --> 00:07:58,360 Speaker 1: to the podcast to be baking even every week, let 175 00:07:58,400 --> 00:08:01,320 Speaker 1: alone every day. So I make big batches and mini muffins. 176 00:08:01,360 --> 00:08:03,200 Speaker 1: I don't put any sugar in them at all. Even 177 00:08:03,200 --> 00:08:05,320 Speaker 1: when a recipe says like a cup of sugar, say 178 00:08:05,360 --> 00:08:07,960 Speaker 1: in a banana muffin or some you know, apple whatever 179 00:08:08,000 --> 00:08:10,240 Speaker 1: flavored muffins, I don't put any sugar, and I dish 180 00:08:10,360 --> 00:08:12,640 Speaker 1: used the natural sugar within the fruit, and then sometimes 181 00:08:12,640 --> 00:08:14,360 Speaker 1: I might put a little bit of like coconut or 182 00:08:14,400 --> 00:08:16,120 Speaker 1: something like that in there as well, so it's naturally 183 00:08:16,120 --> 00:08:18,800 Speaker 1: added sugar, but I don't think it needs the additional sugar. 184 00:08:18,800 --> 00:08:20,920 Speaker 1: And then I just batch freeze them and then warm 185 00:08:20,960 --> 00:08:22,840 Speaker 1: them up in the microwave or leave them out overnight 186 00:08:22,880 --> 00:08:24,320 Speaker 1: and they're kind of ready to go the next day 187 00:08:24,360 --> 00:08:26,480 Speaker 1: for her lunch box. So really doing that kind of 188 00:08:26,520 --> 00:08:28,960 Speaker 1: smart baking. If your kids do like those sorts of 189 00:08:28,960 --> 00:08:31,400 Speaker 1: things for their lunch boxes, but as adults, I'll just 190 00:08:31,400 --> 00:08:33,559 Speaker 1: give one fine a little Haiksusie. I was talking to 191 00:08:33,559 --> 00:08:35,520 Speaker 1: some of my clients this week about it, and I 192 00:08:35,600 --> 00:08:38,240 Speaker 1: put up an Instagram really a couple of must have 193 00:08:38,240 --> 00:08:41,880 Speaker 1: been last week or something around having sweets, and I said, basically, 194 00:08:41,880 --> 00:08:43,360 Speaker 1: you don't have to give up Choppli. You don't have 195 00:08:43,360 --> 00:08:45,760 Speaker 1: to give up sweets. We have to be very mindful 196 00:08:45,800 --> 00:08:47,960 Speaker 1: that you're not having it on an empty stomach, like 197 00:08:47,960 --> 00:08:50,079 Speaker 1: you said initially, without blood sugar levels, they tend to 198 00:08:50,120 --> 00:08:52,800 Speaker 1: shoot up if all we're doing is eating pure sugar 199 00:08:52,920 --> 00:08:55,120 Speaker 1: or a small sugar food like a bit of chocolate 200 00:08:55,200 --> 00:08:57,000 Speaker 1: or a handful of lollies or a couple of mentals 201 00:08:57,080 --> 00:08:58,960 Speaker 1: or something. So what we want to do is try 202 00:08:58,960 --> 00:09:01,280 Speaker 1: to prime our body first with a little bit of 203 00:09:01,280 --> 00:09:03,200 Speaker 1: protein or a little bit of fat to help to 204 00:09:03,280 --> 00:09:06,000 Speaker 1: stabilize that blood sugar level kind of swoop. So what 205 00:09:06,040 --> 00:09:07,599 Speaker 1: I like to do is give my clients one of 206 00:09:07,640 --> 00:09:09,960 Speaker 1: those little like baby bell cheeses they have about five 207 00:09:10,040 --> 00:09:12,320 Speaker 1: or six grams of protein in there, their little protein ones, 208 00:09:12,520 --> 00:09:14,439 Speaker 1: or a small handful of nuts, or even just one 209 00:09:14,480 --> 00:09:17,320 Speaker 1: or two tablespoons of good quality Greek yogurt and then 210 00:09:17,360 --> 00:09:18,800 Speaker 1: they can have a little bit of sugar, they can 211 00:09:18,880 --> 00:09:20,680 Speaker 1: have a little bit of the treat that they're looking for, 212 00:09:20,880 --> 00:09:23,079 Speaker 1: and that just helps us sort of stabilize those blood 213 00:09:23,120 --> 00:09:25,400 Speaker 1: sugar levels a little bit more so they're not constantly 214 00:09:25,440 --> 00:09:27,600 Speaker 1: going back for more and more. So it's really about 215 00:09:27,840 --> 00:09:30,439 Speaker 1: combining it within a balanced meal, or having a balanced 216 00:09:30,440 --> 00:09:32,640 Speaker 1: meal and then having a little bit of a treat afterwards, 217 00:09:32,640 --> 00:09:35,240 Speaker 1: but not having the treat hours after the meal. So 218 00:09:35,280 --> 00:09:37,240 Speaker 1: the treat is all that you're having, and your blood 219 00:09:37,240 --> 00:09:39,800 Speaker 1: sugar levels tend to do quite a large spike, more 220 00:09:39,800 --> 00:09:41,760 Speaker 1: so than if you were to combine it with the meal. 221 00:09:41,840 --> 00:09:44,280 Speaker 1: So really looking at kind of the quality of the 222 00:09:44,320 --> 00:09:46,600 Speaker 1: snack that you're choosing overall, and not just having the 223 00:09:46,600 --> 00:09:48,880 Speaker 1: sugar by itself, trying to pair it with a little 224 00:09:48,880 --> 00:09:51,280 Speaker 1: bit of protein or fat to prevent that sugar spike. 225 00:09:51,880 --> 00:09:54,720 Speaker 3: I think that the latest sort of science on food 226 00:09:54,840 --> 00:09:58,000 Speaker 3: sequencing is also quite powerful in this context. So if 227 00:09:58,040 --> 00:10:00,559 Speaker 3: you know you're someone who has that terrible cre after 228 00:10:00,600 --> 00:10:04,680 Speaker 3: a meal, there's reasonably strong evidence to show that glucose 229 00:10:04,720 --> 00:10:08,960 Speaker 3: regulation is significantly better if you eat your macros in 230 00:10:08,960 --> 00:10:11,800 Speaker 3: a certain order. So for example, always starting with the 231 00:10:11,880 --> 00:10:14,080 Speaker 3: veggie or salad bulk of the meal, followed by the 232 00:10:14,120 --> 00:10:18,320 Speaker 3: protein and then the carbohydrates. Doing a breakfast example, if 233 00:10:18,360 --> 00:10:21,280 Speaker 3: you were having say a slice of protein toast with 234 00:10:21,360 --> 00:10:25,199 Speaker 3: some cottage cheese or ricotta and banana, you would then 235 00:10:25,280 --> 00:10:28,640 Speaker 3: suggest starting with the protein toast and the cottage cheese 236 00:10:28,640 --> 00:10:30,920 Speaker 3: and follow the banana. Or if you're having eggs, start 237 00:10:30,960 --> 00:10:33,319 Speaker 3: with the veggies, tomatoes, spinach, then the. 238 00:10:33,280 --> 00:10:34,559 Speaker 2: Eggs and then the bread at the end. 239 00:10:34,559 --> 00:10:37,120 Speaker 3: And that is very powerful, and it's often something because 240 00:10:37,120 --> 00:10:40,200 Speaker 3: we're not overly mindful when we're eating, people shove food in. 241 00:10:40,679 --> 00:10:42,600 Speaker 3: If you can take that time to eat in order, 242 00:10:43,000 --> 00:10:45,600 Speaker 3: even particularly your evening meal, that will go a long way. 243 00:10:46,120 --> 00:10:49,280 Speaker 3: I think if you're someone prone to that sugar craving, 244 00:10:49,320 --> 00:10:51,760 Speaker 3: you want to neutralize your mouth, so things like chewing 245 00:10:51,760 --> 00:10:54,880 Speaker 3: on gum, soda type water or kumb butcher that kind 246 00:10:54,920 --> 00:10:57,880 Speaker 3: of very different taste sensation in the mouth is quite powerful. 247 00:10:58,440 --> 00:11:01,440 Speaker 3: And I would always say the biggest predictor of consumption 248 00:11:01,600 --> 00:11:04,040 Speaker 3: is having availability. So if you sit at your desk 249 00:11:04,080 --> 00:11:07,160 Speaker 3: and have biscuits there or a chocolate bar, you'll eat it. 250 00:11:07,280 --> 00:11:09,199 Speaker 3: So you've got to make it more difficult to get it. 251 00:11:09,679 --> 00:11:11,760 Speaker 3: Because you know, people take it in their bag or 252 00:11:11,800 --> 00:11:13,920 Speaker 3: they're at work and then it just slips in. So 253 00:11:13,960 --> 00:11:17,600 Speaker 3: I think there's a certain degree of psychological regulation, structural 254 00:11:17,679 --> 00:11:20,040 Speaker 3: stuff that you can do with your food, but also 255 00:11:20,080 --> 00:11:22,800 Speaker 3: then there's just physical limitation to try and break the 256 00:11:22,840 --> 00:11:25,839 Speaker 3: back of it. And certainly clients, after starting with me 257 00:11:26,200 --> 00:11:29,280 Speaker 3: and likely Yulann, once they've had a week or two 258 00:11:29,559 --> 00:11:32,520 Speaker 3: of a much higher protein diet, they will always talk 259 00:11:32,559 --> 00:11:34,679 Speaker 3: about the reduction in sugar cravings and how much more 260 00:11:34,720 --> 00:11:37,319 Speaker 3: satisfied they feel, which just goes to show there is 261 00:11:37,360 --> 00:11:40,440 Speaker 3: a programming effect and the baseline nutrition is really really important. 262 00:11:41,280 --> 00:11:43,640 Speaker 3: So rather than focusing on avoiding the sweet stuff, it's 263 00:11:43,640 --> 00:11:46,680 Speaker 3: about building that baseline and then having a strategy for 264 00:11:46,760 --> 00:11:50,160 Speaker 3: managing craving. So I think it's worth a discussion because 265 00:11:50,200 --> 00:11:52,320 Speaker 3: certainly I have a lot of clients whould describe themselves 266 00:11:52,360 --> 00:11:53,920 Speaker 3: as addicted to sweet food. 267 00:11:54,520 --> 00:11:56,880 Speaker 1: Absolutely, Like I think there's a book about how the 268 00:11:56,920 --> 00:11:59,160 Speaker 1: French is so slim, but they still enjoy their wine, 269 00:11:59,200 --> 00:12:01,920 Speaker 1: they still enjoy their they still enjoy their desserts. And 270 00:12:02,000 --> 00:12:03,360 Speaker 1: when you look at when you go to France, when 271 00:12:03,360 --> 00:12:05,560 Speaker 1: you go to even places like Italy, they often start 272 00:12:05,600 --> 00:12:07,880 Speaker 1: with a salad, like there's always some sort of salad 273 00:12:07,880 --> 00:12:09,560 Speaker 1: on the table, or even if it's like in your 274 00:12:09,600 --> 00:12:10,920 Speaker 1: if you're in the middle of Italy and it's like 275 00:12:11,000 --> 00:12:12,800 Speaker 1: a bit of cheese and a bit of tomatoes or 276 00:12:12,800 --> 00:12:14,960 Speaker 1: a bit of bosamach. So maybe try to make that 277 00:12:15,000 --> 00:12:17,760 Speaker 1: a regular part of your eating routine, because, like Susie said, 278 00:12:17,760 --> 00:12:21,480 Speaker 1: there's actually quite powerful research coming out around the different 279 00:12:21,520 --> 00:12:24,000 Speaker 1: combinations of food and how you eat them. And it 280 00:12:24,080 --> 00:12:26,280 Speaker 1: really sounds weird for me to be eating veggies and 281 00:12:26,320 --> 00:12:28,400 Speaker 1: then eggs and then toast, or if I was to 282 00:12:28,440 --> 00:12:30,960 Speaker 1: have my Greek yogurt first and then my you know, 283 00:12:31,040 --> 00:12:33,560 Speaker 1: berries or something, and then my granola afterwards, Like it 284 00:12:33,559 --> 00:12:35,839 Speaker 1: doesn't make sense in my head, but it is very 285 00:12:35,840 --> 00:12:38,880 Speaker 1: strong research. If you do have blood sugar regulation issues 286 00:12:39,040 --> 00:12:41,720 Speaker 1: to actually think about eating your vegetables first, followed by 287 00:12:41,720 --> 00:12:44,560 Speaker 1: your protein and leaving the carbohydrate portion till last. 288 00:12:44,600 --> 00:12:45,520 Speaker 2: And if you look at some of the. 289 00:12:45,440 --> 00:12:48,520 Speaker 1: Countries around the world that generally have really healthy people 290 00:12:48,559 --> 00:12:50,760 Speaker 1: and that are able to control their weight a lot 291 00:12:50,800 --> 00:12:53,720 Speaker 1: better than the majority of Australians or Americans, they often 292 00:12:53,760 --> 00:12:55,360 Speaker 1: start with a big salad, you know, they don't ho 293 00:12:55,520 --> 00:12:58,480 Speaker 1: into the big bowl of white rice, followed by you know, 294 00:12:58,600 --> 00:13:00,480 Speaker 1: the chicken, and then a tiny bit of be They'll 295 00:13:00,520 --> 00:13:02,640 Speaker 1: often start with a really large plate of sale little 296 00:13:02,679 --> 00:13:05,439 Speaker 1: veggies as a starter, then they'll go into the protein, 297 00:13:05,520 --> 00:13:07,240 Speaker 1: and then they finish off with a little bit of 298 00:13:07,240 --> 00:13:09,160 Speaker 1: wine and a little bit of dessert. They don't do 299 00:13:09,240 --> 00:13:12,280 Speaker 1: it in the opposite way, and these countries typically minimize 300 00:13:12,320 --> 00:13:14,280 Speaker 1: a lot of snacking as well. Generally, when they have 301 00:13:14,360 --> 00:13:16,160 Speaker 1: a little bit of a treat, it is paired with 302 00:13:16,200 --> 00:13:19,319 Speaker 1: a meal to again prevent that big blood sugar spikes. 303 00:13:19,320 --> 00:13:20,719 Speaker 1: That's all I was really going to add there. We 304 00:13:20,760 --> 00:13:23,719 Speaker 1: can take a lot from our international friends basically by 305 00:13:23,720 --> 00:13:25,400 Speaker 1: the way that they tend to eat their meals and 306 00:13:25,440 --> 00:13:26,560 Speaker 1: the timing of that as well. 307 00:13:26,920 --> 00:13:30,200 Speaker 3: Yes, very true, all right, Well, a slightly different slant, 308 00:13:30,200 --> 00:13:32,920 Speaker 3: but really not that different. In the last week or so, 309 00:13:33,000 --> 00:13:36,400 Speaker 3: there's been quite a few headlines on major news outlets 310 00:13:36,480 --> 00:13:41,200 Speaker 3: about what a nutritionists would choose at McDonald's. And when 311 00:13:41,280 --> 00:13:43,120 Speaker 3: one of my editors asked me to write a piece 312 00:13:43,160 --> 00:13:45,200 Speaker 3: on this, I knew that it would go gangbusters. And 313 00:13:45,240 --> 00:13:47,400 Speaker 3: it's us sort of in a conundrum because, on one hand, 314 00:13:47,920 --> 00:13:50,319 Speaker 3: you want to be promoting good nutrition and certainly any 315 00:13:50,400 --> 00:13:53,160 Speaker 3: kind of fast food is not promoting good nutrition, but 316 00:13:53,200 --> 00:13:54,840 Speaker 3: on the other that's what people want to click on. 317 00:13:55,000 --> 00:13:56,559 Speaker 2: So it's a constant. 318 00:13:56,120 --> 00:13:58,360 Speaker 3: Balance in the media of giving people what they want 319 00:13:58,440 --> 00:14:01,400 Speaker 3: versus what they need. But I did it up and 320 00:14:01,720 --> 00:14:05,080 Speaker 3: I thought it might be useful to share because whether 321 00:14:05,160 --> 00:14:07,400 Speaker 3: you want it or not, the truth of the matter 322 00:14:07,600 --> 00:14:10,920 Speaker 3: is that we will find ourselves, especially coming into holiday time, 323 00:14:11,600 --> 00:14:15,000 Speaker 3: at remote in remote areas, traveling and literally the only 324 00:14:15,040 --> 00:14:17,640 Speaker 3: thing that you can get is fast food. Now, sure, 325 00:14:17,760 --> 00:14:20,600 Speaker 3: I'll have discussions with clients, take it with you, pack 326 00:14:20,680 --> 00:14:22,800 Speaker 3: your food, but you know, even when I'm going to 327 00:14:22,880 --> 00:14:25,280 Speaker 3: roach it with the kids, we will also stop at McDonald's. 328 00:14:25,600 --> 00:14:27,680 Speaker 3: And one of the reasons I believe people do it, 329 00:14:27,720 --> 00:14:29,960 Speaker 3: and I can attest to this myself with small children, 330 00:14:30,040 --> 00:14:31,840 Speaker 3: is it's cheap. You know, if you go to some 331 00:14:31,880 --> 00:14:34,760 Speaker 3: cafes and outlets, you know you're paying fifty sixty eighty 332 00:14:34,800 --> 00:14:35,880 Speaker 3: dollars for a small meal. 333 00:14:35,960 --> 00:14:37,040 Speaker 2: It's just ridiculous. 334 00:14:37,080 --> 00:14:39,640 Speaker 3: Whereas even though the price is at fast food chains 335 00:14:39,680 --> 00:14:42,240 Speaker 3: including McDonald's, are nowhere near as low as they once were, 336 00:14:42,560 --> 00:14:44,640 Speaker 3: you can certainly come away with a meal for a 337 00:14:44,720 --> 00:14:48,200 Speaker 3: child for less than five dollars, which is pretty unheard of. Admittedly, 338 00:14:48,240 --> 00:14:49,520 Speaker 3: if you add the salad it takes it up to 339 00:14:49,520 --> 00:14:52,200 Speaker 3: almost ten. But anyway, so I thought today what I 340 00:14:52,240 --> 00:14:54,400 Speaker 3: would go through is not and this is by no 341 00:14:54,440 --> 00:14:56,920 Speaker 3: way an endorsement of fast food. I would much prefer 342 00:14:56,960 --> 00:14:59,160 Speaker 3: my clients to always take their food with them. I 343 00:14:59,280 --> 00:15:01,320 Speaker 3: try and avoid it. I find it's always underwhelming a 344 00:15:01,360 --> 00:15:02,880 Speaker 3: lot of this food. But I thought I would share 345 00:15:03,040 --> 00:15:05,880 Speaker 3: some of the best choices under about three hundred calories 346 00:15:06,320 --> 00:15:06,960 Speaker 3: with a few. 347 00:15:06,800 --> 00:15:09,120 Speaker 2: Caveats, because it's not all it's cracked up to be. 348 00:15:09,800 --> 00:15:12,080 Speaker 3: And certainly, if you're interested more in this, We've got 349 00:15:12,120 --> 00:15:15,240 Speaker 3: a whole guide on takeaway food at the nutritioncouch dot com, 350 00:15:15,240 --> 00:15:17,960 Speaker 3: where we rate our favorite choices at each fast food outlet. 351 00:15:18,160 --> 00:15:20,680 Speaker 3: But I'll just go through a few of them. So, 352 00:15:20,880 --> 00:15:24,840 Speaker 3: looking at the Macas menu, I think that the salads 353 00:15:24,880 --> 00:15:27,480 Speaker 3: there are massively overrated. If you've ever ordered one, They're 354 00:15:27,520 --> 00:15:30,400 Speaker 3: not cheap, and the volume of salad is usually pretty 355 00:15:30,440 --> 00:15:33,680 Speaker 3: low and it's usually pretty gross quality. So even though 356 00:15:33,680 --> 00:15:37,200 Speaker 3: that would be the healthiest option, I my personal preference. 357 00:15:37,320 --> 00:15:39,960 Speaker 3: You can get if you specifically order the whole meal 358 00:15:40,000 --> 00:15:42,160 Speaker 3: grilled chicken snack rap. It comes in just over two 359 00:15:42,200 --> 00:15:46,600 Speaker 3: hundred calories, almost fourteen grams of protein if you get 360 00:15:46,640 --> 00:15:48,800 Speaker 3: it without mayo at low is it even further now 361 00:15:48,840 --> 00:15:49,760 Speaker 3: it's really small. 362 00:15:49,840 --> 00:15:50,720 Speaker 2: It won't fill you up. 363 00:15:50,760 --> 00:15:53,520 Speaker 3: You probably need to, but I would certainly prefer a 364 00:15:53,520 --> 00:15:56,240 Speaker 3: client to have one or two of those with say 365 00:15:56,240 --> 00:15:59,800 Speaker 3: a diet soft drink or a coffee from mcafe, then 366 00:15:59,800 --> 00:16:02,640 Speaker 3: a fast food meal with the fries. So anything generally 367 00:16:02,640 --> 00:16:04,800 Speaker 3: that you can avoid eating the fries is the take 368 00:16:04,800 --> 00:16:07,480 Speaker 3: home message. So certainly that's one of my better options there. 369 00:16:08,440 --> 00:16:11,560 Speaker 3: Hungry Jacks is pretty light on the end. They really 370 00:16:11,800 --> 00:16:15,000 Speaker 3: have got very poor information on their site and certainly 371 00:16:15,280 --> 00:16:18,800 Speaker 3: not very many good choices. Probably my best option there 372 00:16:18,840 --> 00:16:20,760 Speaker 3: is the plain cheeseburger, which comes in at just three 373 00:16:20,840 --> 00:16:23,040 Speaker 3: hundred and nine calories and fourteen grams are fat and 374 00:16:23,160 --> 00:16:26,320 Speaker 3: massive nine hundred milligrams of sodium, But it wouldn't be 375 00:16:26,360 --> 00:16:28,120 Speaker 3: my first choice. If I had to choose between Hungry 376 00:16:28,200 --> 00:16:30,000 Speaker 3: Jacks and Macas, I'd be going Macas. 377 00:16:29,640 --> 00:16:30,080 Speaker 2: All the way. 378 00:16:30,960 --> 00:16:33,640 Speaker 3: KFC is very ordinary as well. The best one I 379 00:16:33,640 --> 00:16:36,560 Speaker 3: could find at two fifty four calories is their original 380 00:16:36,640 --> 00:16:37,720 Speaker 3: Supercharged Slider. 381 00:16:38,160 --> 00:16:39,280 Speaker 2: It's like a little taco. 382 00:16:39,560 --> 00:16:42,600 Speaker 3: It's got very little salad but fried chicken again, certainly 383 00:16:42,600 --> 00:16:44,760 Speaker 3: not my go to, but that would be my best 384 00:16:44,840 --> 00:16:48,800 Speaker 3: option there and definitely out of all the chains, LeAnn, 385 00:16:49,280 --> 00:16:52,360 Speaker 3: if you find a subway, you are in good hands. 386 00:16:52,400 --> 00:16:55,760 Speaker 3: Subway sandwiches, particularly the low fat six inch or come 387 00:16:55,760 --> 00:16:58,680 Speaker 3: in less than three hundred calories. You get some salad, 388 00:16:58,840 --> 00:17:02,320 Speaker 3: you get some protein, and by far and away if 389 00:17:02,360 --> 00:17:04,040 Speaker 3: you're looking at fat, and I would say that comes 390 00:17:04,040 --> 00:17:07,000 Speaker 3: into sort of fast food that may be available by 391 00:17:07,119 --> 00:17:10,960 Speaker 3: far and away. This is the best option when it 392 00:17:11,040 --> 00:17:13,480 Speaker 3: comes and I'll just mention and I've put I could 393 00:17:13,480 --> 00:17:15,560 Speaker 3: tell you all the different ones, but basically turkey and 394 00:17:15,840 --> 00:17:18,359 Speaker 3: chicken pieces are quite low, but all of them are 395 00:17:18,359 --> 00:17:21,040 Speaker 3: pretty good. And then you might also be interested to 396 00:17:21,119 --> 00:17:24,359 Speaker 3: know that at Guzman and Gomez, which is quite a 397 00:17:24,440 --> 00:17:27,720 Speaker 3: large chain when you look at how popular different ones 398 00:17:27,720 --> 00:17:30,600 Speaker 3: are and how many outlets are available, most of the 399 00:17:30,640 --> 00:17:33,720 Speaker 3: burritos and tacos are hugely high in fatten calories, like 400 00:17:33,760 --> 00:17:36,919 Speaker 3: I'm talking a thousand calories per meal, but they do 401 00:17:36,960 --> 00:17:39,359 Speaker 3: have a couple of options. The grilled chicken salad comes 402 00:17:39,359 --> 00:17:41,800 Speaker 3: in at just over three hundred calories, and if you 403 00:17:41,840 --> 00:17:44,879 Speaker 3: can ditch the dressing, its lighter again. And their crispy 404 00:17:44,920 --> 00:17:47,520 Speaker 3: chicken tenders again come in at less than three hundred calories, 405 00:17:47,560 --> 00:17:49,760 Speaker 3: but in that instance, I'd be going for the salad, 406 00:17:50,640 --> 00:17:53,960 Speaker 3: So it's not great. If I'm choosing something, I tend 407 00:17:53,960 --> 00:17:55,560 Speaker 3: to go for sort of the chicken strips and some 408 00:17:55,600 --> 00:17:58,639 Speaker 3: sort of salad. But there's a few smidgeons and I 409 00:17:58,680 --> 00:18:00,959 Speaker 3: certainly I am a big fan of way when I'm traveling, 410 00:18:00,960 --> 00:18:03,200 Speaker 3: and try and find those in regional towns before I'd 411 00:18:03,240 --> 00:18:04,560 Speaker 3: go to fast food if I can. 412 00:18:05,359 --> 00:18:06,119 Speaker 2: Yeah, absolutely. 413 00:18:06,160 --> 00:18:08,280 Speaker 1: And the problem is you might be able to find 414 00:18:08,280 --> 00:18:10,679 Speaker 1: something that, say three four hundred calories and you think, 415 00:18:10,720 --> 00:18:13,120 Speaker 1: oh great, that's a light option. I do not find 416 00:18:13,119 --> 00:18:15,240 Speaker 1: that those foods fill me up. But my client, like you, 417 00:18:15,359 --> 00:18:17,800 Speaker 1: has smaller children, you know, six eight years old, and 418 00:18:17,840 --> 00:18:19,480 Speaker 1: she was saying to me, look, I know it's not ideal, 419 00:18:19,560 --> 00:18:21,240 Speaker 1: but I'm gonna have to go to maccas like after 420 00:18:21,280 --> 00:18:23,240 Speaker 1: our sports training whatever. This is kind of the only 421 00:18:23,280 --> 00:18:25,520 Speaker 1: thing around. She lives a bit regionally as well, and 422 00:18:25,560 --> 00:18:27,040 Speaker 1: I said, all right, no, no, ros, We'll find a 423 00:18:27,040 --> 00:18:29,040 Speaker 1: good option for and we found something that match from 424 00:18:29,040 --> 00:18:31,920 Speaker 1: a calorie perspective, like a burger, and an hour later 425 00:18:32,000 --> 00:18:34,879 Speaker 1: she's like, oh my goodness, I'm so hungry. So the 426 00:18:34,920 --> 00:18:36,960 Speaker 1: problem with these foods eyes they don't tend to fill 427 00:18:37,000 --> 00:18:38,960 Speaker 1: you up. The calorie load's super high, but they don't 428 00:18:39,000 --> 00:18:41,120 Speaker 1: fill you up. And hand on my heart, I would 429 00:18:41,160 --> 00:18:43,840 Speaker 1: say in the last ten years, I've been to McDonald's 430 00:18:43,880 --> 00:18:46,719 Speaker 1: or Hungry Jacks twice, I reckon, and both times are 431 00:18:46,760 --> 00:18:48,639 Speaker 1: after a wedding. It was probably about one am in 432 00:18:48,640 --> 00:18:50,360 Speaker 1: the morning and I had far too much to drink, 433 00:18:50,400 --> 00:18:53,760 Speaker 1: and my decision making capabilities when not very strong. But 434 00:18:53,880 --> 00:18:55,760 Speaker 1: I don't eat there on purpose because I do not 435 00:18:55,840 --> 00:18:58,320 Speaker 1: find those foods feeling at all. If they were delicious 436 00:18:58,320 --> 00:19:00,439 Speaker 1: and feeling and I could find a lower calori option, 437 00:19:00,640 --> 00:19:02,760 Speaker 1: sure I might enjoy it as a treat free occasionally, 438 00:19:02,760 --> 00:19:04,679 Speaker 1: but if I want a burger, I'll hands down go 439 00:19:04,760 --> 00:19:06,679 Speaker 1: somewhere like Grilled, where I do find it, you know, 440 00:19:06,840 --> 00:19:09,720 Speaker 1: very filling. But my best options when I'm traveling like 441 00:19:09,760 --> 00:19:12,840 Speaker 1: you are absolutely Subway. I love both the subs also, 442 00:19:12,880 --> 00:19:14,879 Speaker 1: the wraps can be quite good, and the salad options 443 00:19:14,880 --> 00:19:16,800 Speaker 1: there are great as well. I love a good Sole 444 00:19:16,880 --> 00:19:19,600 Speaker 1: Origin salad or wrap or Assumo salad as well. And 445 00:19:19,680 --> 00:19:21,760 Speaker 1: even places like fish Bowl as well have you know, 446 00:19:21,840 --> 00:19:23,960 Speaker 1: quite good options and some poke bowls, but there's just 447 00:19:24,040 --> 00:19:26,680 Speaker 1: not a lot when it comes to those generic kind 448 00:19:26,680 --> 00:19:29,680 Speaker 1: of fast food you know, chains like the Macas, the 449 00:19:29,800 --> 00:19:32,520 Speaker 1: Hungry Jacks, the KFC. So what I do find is 450 00:19:32,760 --> 00:19:34,679 Speaker 1: I just trying to get my clients to plant in 451 00:19:34,800 --> 00:19:37,119 Speaker 1: advance through It's kind of like a one off. Like you, 452 00:19:37,240 --> 00:19:39,400 Speaker 1: I just kind of say no sides, no soft drink, 453 00:19:39,440 --> 00:19:41,720 Speaker 1: no chips, just stick to either a burger or some 454 00:19:41,760 --> 00:19:44,280 Speaker 1: sort of rap or something. Red Rooster's probably when we 455 00:19:44,280 --> 00:19:46,200 Speaker 1: didn't go through. There are a couple of better options 456 00:19:46,280 --> 00:19:48,000 Speaker 1: at Red Rooster. You can get some of the chicken, 457 00:19:48,000 --> 00:19:49,879 Speaker 1: which is a bit leaner, and they can add a 458 00:19:49,880 --> 00:19:51,440 Speaker 1: little bit of extra vedge on the side, like a 459 00:19:51,440 --> 00:19:53,320 Speaker 1: little bit of peas or corn, or some gravy and 460 00:19:53,400 --> 00:19:55,040 Speaker 1: mash or something which can tend to fill you up 461 00:19:55,040 --> 00:19:57,120 Speaker 1: a little bit more So Red Rooster added my pick 462 00:19:57,119 --> 00:20:00,560 Speaker 1: of those big four Hungry Jacks, Macas, KFC, or Red Rooster. 463 00:20:00,720 --> 00:20:02,960 Speaker 1: I think, hands down, Red Rooster would generally be my 464 00:20:03,040 --> 00:20:05,199 Speaker 1: pick if clients kind of had a choice between that. 465 00:20:05,880 --> 00:20:07,680 Speaker 2: I think Red Rooster is an interesting one. 466 00:20:07,720 --> 00:20:09,800 Speaker 3: Took us to try and pull the nutritionals off their 467 00:20:09,800 --> 00:20:13,440 Speaker 3: websites are really difficult. So in theory, I don't disagree, 468 00:20:13,480 --> 00:20:17,000 Speaker 3: but trying to track down those numbers I found almost impossible. 469 00:20:17,040 --> 00:20:19,119 Speaker 3: Most of the stuff there was meal deal, so they 470 00:20:19,200 --> 00:20:21,719 Speaker 3: do have peas and stuff, but yeah, if you can 471 00:20:21,760 --> 00:20:24,359 Speaker 3: find chicken and salad, Like if you're at Woolly's and 472 00:20:24,400 --> 00:20:26,280 Speaker 3: can pick up a tiner tuna or salmon and a 473 00:20:26,320 --> 00:20:29,119 Speaker 3: barbecue chicken with salad, that's certainly a much better option 474 00:20:29,200 --> 00:20:31,200 Speaker 3: than most of them. But yeah, worst case, if you 475 00:20:31,240 --> 00:20:32,879 Speaker 3: had a chicken snack wrap and a coffee or a 476 00:20:32,880 --> 00:20:34,560 Speaker 3: diet soft drink from maccas, wouldn't be the end of 477 00:20:34,600 --> 00:20:36,159 Speaker 3: the world, but it wouldn't feel you that much. So 478 00:20:36,280 --> 00:20:38,640 Speaker 3: take some veggie snacks at least with you if you're 479 00:20:38,640 --> 00:20:39,280 Speaker 3: on a road trip. 480 00:20:39,440 --> 00:20:41,160 Speaker 2: Yeah, absolutely all right. 481 00:20:41,240 --> 00:20:43,760 Speaker 3: And then to finish off today, LeAnn, we had a 482 00:20:43,840 --> 00:20:46,440 Speaker 3: listener question pop up on our Instagram and we'd love 483 00:20:46,480 --> 00:20:48,800 Speaker 3: to get those, so certainly if you're interested in knowing 484 00:20:48,840 --> 00:20:50,400 Speaker 3: anything specific, pop those through. 485 00:20:50,440 --> 00:20:52,400 Speaker 2: We did go through them regularly, and it. 486 00:20:52,400 --> 00:20:55,119 Speaker 3: Was all about coconut yogurt and I know it's a 487 00:20:55,160 --> 00:20:58,280 Speaker 3: really popular choice, and the question was was a healthier 488 00:20:58,320 --> 00:21:01,280 Speaker 3: option compared to the plant yogurts? And I wanted to 489 00:21:01,320 --> 00:21:05,199 Speaker 3: talk about it because for me, coconut yogurt masquerades as 490 00:21:05,240 --> 00:21:09,240 Speaker 3: a healthy product when really there's no protein, patch full 491 00:21:09,280 --> 00:21:13,120 Speaker 3: of saturated fat, and no calcium. So it's a hard 492 00:21:13,160 --> 00:21:15,280 Speaker 3: note from me on coconut yogurt. I would much prefer 493 00:21:15,440 --> 00:21:19,119 Speaker 3: soy or even the oat based yogurts, but certainly I 494 00:21:19,160 --> 00:21:21,600 Speaker 3: don't count coconut yogurt as a yogat at all. It's 495 00:21:21,640 --> 00:21:24,800 Speaker 3: definitely a dessert and definitely a heavy one. So it's 496 00:21:24,840 --> 00:21:26,720 Speaker 3: a big thumbs down for me in general. It's not 497 00:21:26,760 --> 00:21:27,480 Speaker 3: a healthy food. 498 00:21:27,880 --> 00:21:29,560 Speaker 1: Yeah, I completely agree. It's a hard note for me 499 00:21:29,560 --> 00:21:31,760 Speaker 1: if I have plant based clients. Generally, if I have 500 00:21:31,760 --> 00:21:34,400 Speaker 1: clients that are eating coconut yogurt, it's not because their 501 00:21:34,440 --> 00:21:36,520 Speaker 1: preference is plant based. They're just doing it because they 502 00:21:36,560 --> 00:21:38,639 Speaker 1: think it's healthy and whatever is and they think that 503 00:21:38,720 --> 00:21:41,520 Speaker 1: dairy is bad or inflammatory will gain weight to lots, 504 00:21:41,520 --> 00:21:43,760 Speaker 1: so they've kind of swapped into this coconut yogurt because 505 00:21:43,760 --> 00:21:46,080 Speaker 1: they think or they've been marketed to that it's a 506 00:21:46,080 --> 00:21:48,280 Speaker 1: better choice. And like you, am a hard no. It's 507 00:21:48,359 --> 00:21:51,320 Speaker 1: very high in calories, very high and saturated fat, minimal proteins, 508 00:21:51,320 --> 00:21:53,960 Speaker 1: which doesn't really fill you up. And I don't think 509 00:21:53,960 --> 00:21:56,320 Speaker 1: I've seen a brand on the market that's fortified with calcium. 510 00:21:56,320 --> 00:21:58,280 Speaker 1: So to me, it's not yogat at all. I like 511 00:21:58,320 --> 00:22:00,480 Speaker 1: to eat called it a dessert. That's quite funny for me, 512 00:22:00,640 --> 00:22:02,719 Speaker 1: you know, the preference would be something like a sow yogurt. 513 00:22:02,720 --> 00:22:04,720 Speaker 1: But if I'm being honest, they don't taste very nice. 514 00:22:04,720 --> 00:22:06,919 Speaker 1: And that's the biggest struggle I have with my vegan clients. 515 00:22:07,240 --> 00:22:09,280 Speaker 1: They don't taste good, the sore yogurts, and I agree, 516 00:22:09,320 --> 00:22:10,760 Speaker 1: I've tried a lot of them in the market. They're 517 00:22:10,800 --> 00:22:13,159 Speaker 1: not very good. There was a couple that we reviewed 518 00:22:13,240 --> 00:22:15,159 Speaker 1: very early on in our podcast days, probably a good 519 00:22:15,200 --> 00:22:17,439 Speaker 1: year or two ago, and sadly they've gone off the 520 00:22:17,440 --> 00:22:20,159 Speaker 1: market as well. So what has tend to stuck around 521 00:22:20,240 --> 00:22:22,639 Speaker 1: is the better options in terms of plant based yogat 522 00:22:22,680 --> 00:22:24,480 Speaker 1: somewhere based on a bit of oat. They were the 523 00:22:24,480 --> 00:22:26,520 Speaker 1: better options because they had a little bit more protein 524 00:22:26,600 --> 00:22:29,119 Speaker 1: that they were fortified. I can't remember that brand off 525 00:22:29,119 --> 00:22:31,560 Speaker 1: the top of their head. Suits it was green anyway. 526 00:22:31,560 --> 00:22:33,480 Speaker 1: That's gone off the market anyway now, and I think 527 00:22:33,520 --> 00:22:36,720 Speaker 1: coconut yogurt has just survived because it is quite delicious, 528 00:22:36,920 --> 00:22:39,600 Speaker 1: because it is quite high in fat, and so I 529 00:22:39,640 --> 00:22:42,040 Speaker 1: would be using it very, very sparingly. But I wouldn't 530 00:22:42,040 --> 00:22:44,040 Speaker 1: be dumping it on my breakfast if I was following 531 00:22:44,040 --> 00:22:46,440 Speaker 1: a plant based lifestyle because I thought that it had 532 00:22:46,480 --> 00:22:49,119 Speaker 1: more protein or it was adding any nutritional benefit to 533 00:22:49,160 --> 00:22:51,640 Speaker 1: my food. I don't really see that there's any nutritional 534 00:22:51,680 --> 00:22:55,479 Speaker 1: benefit for consuming something like coconut yogurt. Absolutely something like 535 00:22:55,640 --> 00:22:58,320 Speaker 1: good quality Greek yogurt, but definitely not coconut yogurt. I 536 00:22:58,320 --> 00:23:00,280 Speaker 1: would just be using it a little in my food 537 00:23:00,320 --> 00:23:02,520 Speaker 1: if I needed to, but not adding it in for 538 00:23:02,600 --> 00:23:04,600 Speaker 1: any sort of positive nutritional benefits. 539 00:23:05,080 --> 00:23:05,480 Speaker 2: True. 540 00:23:05,640 --> 00:23:07,720 Speaker 3: All right, Well, that brings us to the end of 541 00:23:07,920 --> 00:23:10,760 Speaker 3: another episode of The Nutrition Couch for another Sunday. Please 542 00:23:10,840 --> 00:23:12,800 Speaker 3: keep telling your friends about us so we can continue 543 00:23:12,840 --> 00:23:16,000 Speaker 3: to grow, and check out our website, the nutritioncouch dot 544 00:23:16,040 --> 00:23:18,240 Speaker 3: com and you will find that takeaway guide I spoke 545 00:23:18,240 --> 00:23:21,080 Speaker 3: about there, as well as our recent webinars Why wait 546 00:23:21,200 --> 00:23:22,240 Speaker 3: and hack your hormones. 547 00:23:22,359 --> 00:23:23,440 Speaker 2: Have a great week, Catch you 548 00:23:23,520 --> 00:23:24,120 Speaker 1: Guys next week.