WEBVTT - Tips to Prevent Unwanted Christmas Kilos, Using Meal Replacements for Weight Loss, Road Testing Zero-Alcohol Wines and Bubbles And How to Say No to Food When It's On Offer 0:00:00.760 --> 0:00:03.320 Hi, I'm Susie Burrow and I'm LeAnn Wood, and welcome 0:00:03.360 --> 0:00:06.080 to the Nutrition Couch, a weekly podcast from two of 0:00:06.080 --> 0:00:09.240 Australia's leading dietitians, bringing you everything that is new in 0:00:09.280 --> 0:00:12.440 the world of nutrition, diets and good food from the 0:00:12.480 --> 0:00:16.800 Nutrition Couch. Today. Christmas is almost here, and so today 0:00:16.840 --> 0:00:20.400 we share our best tips to prevent any Christmas kilos. 0:00:20.720 --> 0:00:23.880 Our client case study is on meal replacement shakes and 0:00:23.920 --> 0:00:26.200 how you can use them to support your weight loss goals. 0:00:26.760 --> 0:00:28.840 We take a closer look at one of the many 0:00:29.000 --> 0:00:32.240 zero alcohol wines you can now find, and our listener 0:00:32.320 --> 0:00:35.080 question is how to say no to food when it's 0:00:35.080 --> 0:00:37.720 on offer at Christmas time. But to start us off, 0:00:37.720 --> 0:00:40.479 it's our very last episode before Christmas, and we just 0:00:40.520 --> 0:00:42.400 wanted to take a few minutes to whish all of 0:00:42.440 --> 0:00:45.280 our listeners are very merry Christmas and a safe and 0:00:45.320 --> 0:00:47.400 happy holiday. Agent Williant and we. 0:00:47.400 --> 0:00:50.400 Will be back Sunday, January the ninth with the latest 0:00:50.400 --> 0:00:53.640 in nutrition news, media trends and new food products. But 0:00:53.760 --> 0:00:56.480 up until then, guys, we really hope everybody has a happy, 0:00:56.680 --> 0:00:59.480 safe and nourished festive season too. 0:01:00.000 --> 0:01:02.760 I'll be looking forward to a brand new year with 0:01:02.800 --> 0:01:06.320 a new baby. Yes, that might change the conversation a 0:01:06.360 --> 0:01:06.759 little bit. 0:01:06.880 --> 0:01:09.800 This is pre recorded, FYI. Yeah, so I really hope 0:01:09.800 --> 0:01:12.479 she's out by now, guys, But keep watching our social 0:01:12.560 --> 0:01:14.360 media and I will let you know and. 0:01:14.440 --> 0:01:15.920 We will catch up in the new year. But we 0:01:16.000 --> 0:01:18.000 are recording in advance, and that's why there's a bit 0:01:18.040 --> 0:01:20.520 of a disconnect between when we're talking now and when 0:01:20.560 --> 0:01:22.600 Leanne has the baby. But we'll be sure to put 0:01:22.800 --> 0:01:24.840 a gorgeous photo as soon as we can on our 0:01:24.959 --> 0:01:29.240 Instagram over the holiday break. But I think it's the 0:01:29.240 --> 0:01:31.240 topic we wanted to talk about today. Was sort of 0:01:31.280 --> 0:01:33.640 a no brainer because over the last few weeks and 0:01:33.640 --> 0:01:35.560 even months, I've been spending a lot of time with 0:01:35.640 --> 0:01:39.160 my own clients and talking about how to actively prevent 0:01:39.280 --> 0:01:41.520 weight game over the holiday period. And when we take 0:01:41.520 --> 0:01:44.280 a look at the research around holiday and specifically Christmas 0:01:44.360 --> 0:01:47.480 weight game, it's pretty strong research to show that the 0:01:47.520 --> 0:01:49.960 average adult will gain at least a kilo or two. 0:01:50.760 --> 0:01:53.160 And the most concerning thing about that is that we've 0:01:53.280 --> 0:01:55.760 tracked it and know that that weight is ready lost again. 0:01:55.880 --> 0:01:58.080 So it's kind of weight that is that insidious creep 0:01:58.120 --> 0:02:00.480 over time and we start another year a little bit heavier, 0:02:00.760 --> 0:02:03.640 and it just continues to grow. And a really interesting 0:02:03.680 --> 0:02:06.400 research study that I had looked up because I was 0:02:06.400 --> 0:02:09.560 writing an article on this recently was an active intervention 0:02:09.639 --> 0:02:13.400 in the UK to help people try and prevent weight 0:02:13.440 --> 0:02:17.080 gain over the period. And one of these strategies was 0:02:17.160 --> 0:02:20.880 to weigh themselves quite regularly throughout the period, but also 0:02:21.320 --> 0:02:24.680 take some active steps around calorie consumption and exercise to 0:02:24.720 --> 0:02:28.040 help prevent weight gain. And the most significant predictor of 0:02:28.320 --> 0:02:31.760 weight gain preventionally and was weighing yourself. Now, I know 0:02:31.840 --> 0:02:34.000 that that can be a controversial area. A lot of people, 0:02:34.280 --> 0:02:36.440 myself included, are not wayers. We don't hop on the 0:02:36.480 --> 0:02:39.680 scales very often. But in its defense, what I would 0:02:39.680 --> 0:02:41.880 say is keeping an eye on your weight, whether it's 0:02:41.960 --> 0:02:45.480 weighing or even just measuring your waist or a belt measurement, 0:02:45.560 --> 0:02:47.800 is quite powerful in tracking because what we do know 0:02:48.360 --> 0:02:50.440 is that it's much much harder to get weight off 0:02:50.440 --> 0:02:52.960 once it's there, and the prevention is actually much more 0:02:53.320 --> 0:02:55.920 much easier to do and assimilate. So you know, keeping 0:02:55.919 --> 0:02:57.600 an eye on the scales and helping to prevent the 0:02:57.639 --> 0:03:00.120 creep is very a thing that you can do that 0:03:00.160 --> 0:03:02.880 has an evidence based around it. But for mely and 0:03:02.960 --> 0:03:05.560 when we go into this period, for me, it's about mindset, 0:03:06.040 --> 0:03:09.200 because I think subconsciously we give ourselves permission to gain weight, 0:03:09.280 --> 0:03:11.640 and in the sense that we might skip gym sessions, 0:03:11.720 --> 0:03:13.840 or give ourselves permission not to exercise, or use the 0:03:13.840 --> 0:03:17.600 holidays as an excuse rather than an opportunity, and basically 0:03:17.639 --> 0:03:19.720 throw any kind of food rule out the window and 0:03:19.720 --> 0:03:22.160 give ourselves permission to eat vast quantities of foods we 0:03:22.200 --> 0:03:25.200 never normally would saying because it's Christmas, Whereas I think 0:03:25.240 --> 0:03:28.000 that if you go into Christmas with the mindset that is, sure, 0:03:28.000 --> 0:03:29.880 I'm going to indulge in enjoy foods, but I'm not 0:03:29.919 --> 0:03:33.480 going to overeat and do minimal exercise. That's sort of 0:03:33.520 --> 0:03:36.120 the shift I like to see with my clients, and 0:03:36.160 --> 0:03:38.840 going into it as an opportunity sometimes to move more 0:03:38.880 --> 0:03:41.400 and take more control of your nutrition, of course, still 0:03:41.440 --> 0:03:45.600 whilst enjoying those key holiday dates. What are your main 0:03:45.640 --> 0:03:47.560 tips for your clients at this time of year. 0:03:47.840 --> 0:03:49.600 Yeah, and I agree with you, like I don't think 0:03:49.680 --> 0:03:53.040 it's more so people give themselves permission to gain weight. 0:03:53.080 --> 0:03:55.360 I think they just they kind of don't think about it. 0:03:55.440 --> 0:03:57.480 Or it's just something that I think is like, oh, well, 0:03:57.480 --> 0:03:59.520 it's Christmas, like whatever, and then they kind of put 0:03:59.560 --> 0:04:01.200 on a couple of kilos in January and they're like, 0:04:01.240 --> 0:04:03.640 oh crap, what happened. It's almost like we kind of 0:04:03.960 --> 0:04:06.040 we don't think about it and we don't plan for it, 0:04:06.080 --> 0:04:07.600 and then it's too late. By the time we do 0:04:07.680 --> 0:04:09.560 jump on the scales or put on a you know, 0:04:09.600 --> 0:04:11.760 favorite pair of jeans in January, we're like, oh wow, 0:04:11.800 --> 0:04:14.000 these are like really tight. So I think it's just 0:04:14.040 --> 0:04:15.840 a little bit of sort of pre planning ahead. And 0:04:15.920 --> 0:04:18.320 if you know that you're someone who tends to start 0:04:18.360 --> 0:04:20.200 a new diet on January the first, or you know, 0:04:20.279 --> 0:04:22.880 be really disappointed with yourself in January because all your 0:04:22.920 --> 0:04:24.760 hard work's been undone. I think it's just a little 0:04:24.760 --> 0:04:27.320 bit of that pre planning. And as you mentioned, Susie's 0:04:27.320 --> 0:04:29.599 about that mentality and giving up that sort of all 0:04:29.680 --> 0:04:32.479 or nothing mentality where just because it's Christmas it means 0:04:32.480 --> 0:04:35.119 that we need to overindulge. We absolutely don't. Of course, 0:04:35.160 --> 0:04:36.800 we can have some treats. Of course, we can have 0:04:36.880 --> 0:04:39.400 some delicious food and a few drinks and skip a 0:04:39.400 --> 0:04:41.960 couple of gym sessions if we want, but we absolutely 0:04:42.000 --> 0:04:44.839 need to aim for balance. Don't stop moving just because 0:04:44.880 --> 0:04:47.480 it's December, don't stop eating your salad just because it's 0:04:47.520 --> 0:04:49.839 Christmas Day. All of these wonderful things that we do 0:04:49.920 --> 0:04:53.040 from a health perspective still matter and still count. And 0:04:53.080 --> 0:04:55.080 I think for my clients, I'm really you know, getting 0:04:55.080 --> 0:04:57.799 them to be quite mindful with social eating and particularly 0:04:57.880 --> 0:05:01.160 drinking and just watching calories from drinks just alcohol. You know, 0:05:01.200 --> 0:05:05.200 there's a lot of just juices, cordials, you know, fancy mocktails, 0:05:05.200 --> 0:05:06.960 that sort of thing around this time of year. You know, 0:05:06.960 --> 0:05:09.360 they go hand in hand with the extra socializing as well. 0:05:09.440 --> 0:05:11.359 So I'm always wanted to say sort of try not 0:05:11.400 --> 0:05:13.440 to drink your calories because it's just not that filling. 0:05:13.520 --> 0:05:15.800 So whenever I'm at a restaurant, I'll basically just have 0:05:15.839 --> 0:05:17.600 a coffee or I'll have a glass of water. That's 0:05:17.600 --> 0:05:19.960 pretty much my ordun ninety percent of the time from 0:05:20.000 --> 0:05:22.000 a drink perspective, I would much rather sort of eat 0:05:22.040 --> 0:05:24.520 my calories because it's a lot more fillings. So I 0:05:24.560 --> 0:05:26.640 think just doing some simple swaps this time of year 0:05:26.680 --> 0:05:29.080 can be really really helpful and not sort of putting 0:05:29.080 --> 0:05:30.839 your head in the sand and then coming out in 0:05:30.880 --> 0:05:32.680 January and being like, oh crap, now I've put on 0:05:32.720 --> 0:05:33.960 a couple of keel as. Now I have to lose 0:05:33.960 --> 0:05:36.839 it again. It's much easier to just maintain balance over 0:05:36.880 --> 0:05:39.640 December and then maintain balance over January than it is 0:05:39.680 --> 0:05:41.479 to sort of blow out in December and then have 0:05:41.520 --> 0:05:43.840 to restart over in January. So I agree with you. 0:05:43.920 --> 0:05:46.240 I think it's more around that, just sort of thinking 0:05:46.279 --> 0:05:48.560 about what's happened to you in previous years and if 0:05:48.600 --> 0:05:51.080 you didn't feel great come January in previous years, and 0:05:51.160 --> 0:05:53.200 now is the time that we can do something about it. 0:05:53.320 --> 0:05:54.719 A couple of other things you said. You were talking 0:05:54.800 --> 0:05:57.560 a lot about timing, And I also find that people 0:05:57.680 --> 0:06:00.400 are often overeating right through December and all of January 0:06:00.480 --> 0:06:02.479 and write it off as Christmas, when really Christmas is 0:06:02.480 --> 0:06:05.560 a day or two. So really isolating those special occasions 0:06:05.560 --> 0:06:09.120 and specifically special occasions in which to eat more indulgent 0:06:09.120 --> 0:06:11.600 foods I think is quite powerful. And then remember once 0:06:11.640 --> 0:06:13.480 you get to Boxing Day or the twenty seventh, it's 0:06:13.480 --> 0:06:16.040 okay to go back to regular or even lighter eating 0:06:16.040 --> 0:06:18.600 as a way to compensate for that over consumption. And 0:06:19.240 --> 0:06:21.960 I know that sometimes there's a bit of resistance around 0:06:22.440 --> 0:06:26.279 promoting restrictive diets or buffering the effect of calories. But 0:06:26.360 --> 0:06:29.240 I think look, as human beings, we accept that at 0:06:29.279 --> 0:06:32.160 times we will eat too much. I think it's reasonable 0:06:32.200 --> 0:06:34.080 to expect the times we might eat lightly. And I 0:06:34.080 --> 0:06:36.520 think that makes perfect sense. If you've had some really 0:06:36.520 --> 0:06:40.640 heavy meals with desserts and treats and cheese platters and 0:06:40.680 --> 0:06:43.599 a whole array of extras you wouldn't normally have for me, 0:06:43.680 --> 0:06:45.440 it makes sense that you would then have a day 0:06:45.520 --> 0:06:48.279 or two with light salads and fresh summer fruit and 0:06:48.320 --> 0:06:51.279 some light seafood to buffer it out. You know, we 0:06:51.320 --> 0:06:53.960 can't just keep eating and eating and eating. And the 0:06:54.000 --> 0:06:56.560 other key thing I observe with my clients is that 0:06:56.600 --> 0:07:00.280 when I have a holiday period, I am excited because 0:07:00.279 --> 0:07:01.960 I know I'm going to have more time to exercise, 0:07:02.720 --> 0:07:04.919 whereas my clients are like, oh, who, I don't have 0:07:04.960 --> 0:07:07.200 to go and do exercise. So I think, you know, 0:07:07.320 --> 0:07:09.720 looking at the days off as as an opportunity to 0:07:09.800 --> 0:07:12.600 move more rather than an excuse to do less. Is 0:07:12.800 --> 0:07:15.000 it crucial. And it doesn't have to be flogging yourself 0:07:15.000 --> 0:07:16.680 at the gym. It can be a beach extra beach 0:07:16.760 --> 0:07:20.239 walks or backyard cricket or that. It's definitely no excuse 0:07:20.320 --> 0:07:22.160 really to not be at least getting your steps in 0:07:22.200 --> 0:07:24.120 and it will be better for your digestion, it will 0:07:24.120 --> 0:07:26.320 be better for your sleep if you just still get 0:07:26.360 --> 0:07:28.480 those steps up and make the most of the longer days. 0:07:28.520 --> 0:07:30.560 So I think that's a really important part of it. 0:07:30.760 --> 0:07:33.320 And making the most of time with friends and family, 0:07:33.360 --> 0:07:35.360 or you might want time away from friends and family 0:07:35.360 --> 0:07:37.480 and use it is an excuse to go and walk. 0:07:37.800 --> 0:07:40.360 So definitely it's not an excuse to do less. If anything, 0:07:40.360 --> 0:07:41.640 I would say it's time to do more. 0:07:41.720 --> 0:07:43.440 I was going to say, involve the whole family. If 0:07:43.440 --> 0:07:47.120 they're not driving you insane by twenty fifth December, you know, 0:07:47.160 --> 0:07:49.080 go on, go on some hikes with the family, Go 0:07:49.120 --> 0:07:51.800 explore your local area, go find a new park, or 0:07:51.800 --> 0:07:53.200 if the kids want to go play at the park, 0:07:53.280 --> 0:07:55.320 there's no reason you can't do a park workout while 0:07:55.320 --> 0:07:56.720 they're there, or if they want to go on that 0:07:56.880 --> 0:07:58.760 ride their bikes out at the local I don't know 0:07:58.800 --> 0:08:00.280 when well kids, Mom used to take us down to 0:08:00.320 --> 0:08:02.720 the supermarket once it had closed, because you know, they 0:08:02.720 --> 0:08:05.360 had the speed humps and we'd like ride over them 0:08:05.360 --> 0:08:07.120 with their bikes. It was so fun when we were kids. 0:08:07.520 --> 0:08:08.800 You know, you can do your workout, or you can 0:08:08.840 --> 0:08:10.760 do some extra walking, extra steps around there while the 0:08:10.800 --> 0:08:13.119 kids are on their skateboards or their bikes. So really 0:08:13.240 --> 0:08:15.040 use it as a time that the whole family can 0:08:15.040 --> 0:08:17.080 get active. You know, the kids are stopping school soon 0:08:17.480 --> 0:08:19.360 or you know once this podcasts as long as the 0:08:19.440 --> 0:08:22.280 kids have stopped school, so you know they're generally moving less. 0:08:22.280 --> 0:08:23.960 So instead of letting them spend hours in front of 0:08:24.000 --> 0:08:25.880 the TV or screens all that sort of thing, get 0:08:25.920 --> 0:08:27.680 them out into the fresh air and use it as 0:08:27.680 --> 0:08:29.680 a way that the whole family can get active and, 0:08:29.920 --> 0:08:32.199 as Susie said, be a little bit more active, because 0:08:32.559 --> 0:08:34.160 it's definitely the time of year that we want to 0:08:34.160 --> 0:08:36.480 start listening to our bodies and letting go of the rules. 0:08:36.559 --> 0:08:38.880 We don't have to eat breakfast just because we wake up. 0:08:39.040 --> 0:08:41.120 If we wake up and we're not feeling hungry, honor 0:08:41.120 --> 0:08:43.000 that hunger, and you don't have to eat anything until 0:08:43.000 --> 0:08:44.840 you do feel hungry. But if you wake up and 0:08:44.840 --> 0:08:46.840 you're feeling really hungry, well then that's great. You can 0:08:46.880 --> 0:08:48.760 eat breakfast as well. I think we have a lot 0:08:48.840 --> 0:08:51.320 of too many sort of like rules or structure for 0:08:51.440 --> 0:08:53.200 sort of fifty percent of people, and the other fifty 0:08:53.240 --> 0:08:56.120 percent of people don't have enough structure within their day 0:08:56.160 --> 0:08:58.600 and they're too flexible and they're completely off track. So 0:08:58.800 --> 0:09:00.680 I think having that little bit of structure but not 0:09:00.760 --> 0:09:03.480 being too rigid with diet rules and that sort of thing. 0:09:03.480 --> 0:09:05.880 This timing year, it's nice to find a healthy balance. 0:09:05.920 --> 0:09:08.160 So really try to tune in, listen to your body, 0:09:08.200 --> 0:09:10.400 and get the whole family involved in extra movement and 0:09:10.440 --> 0:09:12.120 activity at this time of the year. I think it 0:09:12.200 --> 0:09:15.000 is some really wonderful health focus behaviors. 0:09:15.080 --> 0:09:17.000 And I think the other tip that I would give 0:09:17.040 --> 0:09:19.200 is you've got to get the leftovers out of the house. Yeah, 0:09:19.320 --> 0:09:23.840 because if you have lashings of pudding and cakes and chocolate, 0:09:23.960 --> 0:09:27.440 ginger world houses keep eating. So I try and get 0:09:27.440 --> 0:09:29.400 it out of the house as quickly as possible, give 0:09:29.440 --> 0:09:31.360 it away, let people take it to work where you 0:09:31.360 --> 0:09:32.880 can gift it. Because if it is there, that's the 0:09:32.880 --> 0:09:35.439 biggest predictor of food consumption, it's availability. So if it's 0:09:35.440 --> 0:09:36.800 in the house and you open the fridge and you 0:09:36.840 --> 0:09:39.120 see it, you'll keep eating it. So even freeze things 0:09:39.120 --> 0:09:41.320 if you can, so you've got meals for later. But 0:09:41.440 --> 0:09:44.319 definitely those more indulgent foods that really are special occasion 0:09:44.360 --> 0:09:46.480 foods and not foods we can eat every single day. 0:09:46.800 --> 0:09:48.360 The best to get it out of the house because 0:09:48.360 --> 0:09:50.760 otherwise you'll still be overeating. Come gendery, and that's where 0:09:50.800 --> 0:09:52.839 the extra kilos come from. It's not from the one 0:09:52.840 --> 0:09:55.720 off meal on Christmas Day. It's the overeating that occurs 0:09:55.760 --> 0:09:58.960 over several weeks. So that's another big tip. Give it away, 0:09:59.040 --> 0:10:01.240 leave it at people's houses, don't take it home, get 0:10:01.320 --> 0:10:04.080 rid of it because ultimately there's probably calories that we 0:10:04.080 --> 0:10:06.640 don't need or even really want, but we will eat 0:10:06.679 --> 0:10:07.679 what's readily available. 0:10:07.720 --> 0:10:10.640 And my last tip, Susie and my family is absolutely 0:10:10.640 --> 0:10:13.200 the worst for this. It's buying too much food at 0:10:13.240 --> 0:10:15.560 this time of year. Like my mom puts out, like, 0:10:15.840 --> 0:10:17.800 oh my goodness, like the cheese platters and that black 0:10:17.840 --> 0:10:20.080 bless her, she's a sweetheart. The cheese platters and the 0:10:20.120 --> 0:10:22.840 fresh food and the pretzels and their puddings and all 0:10:22.880 --> 0:10:26.760 the homemade biscuits, and that's like the pre lunch meal. 0:10:26.960 --> 0:10:29.000 And then we've done breakfast with Davis family, lunch with 0:10:29.040 --> 0:10:31.400 my family. We've got dinner with David's family, and it's 0:10:31.440 --> 0:10:34.040 like Mom does like a six course meal just for lunch. 0:10:34.120 --> 0:10:36.520 I'm like, Mom, don't buy all that stuff. And as 0:10:36.559 --> 0:10:39.480 you go through Colls or wherever you do your supermarket shopping, 0:10:39.520 --> 0:10:42.960 you look into people's trolleys and they're just absolutely loaded. 0:10:43.040 --> 0:10:45.319 So we're just buying too much food at this time 0:10:45.320 --> 0:10:47.600 of year. So think about food wastage as well, guys. 0:10:47.640 --> 0:10:49.400 And I'm on board with this because my family does 0:10:49.440 --> 0:10:51.480 it not so great at all. We always have too 0:10:51.559 --> 0:10:54.559 much food, so we don't need that much food as 0:10:54.559 --> 0:10:57.120 adultsal is what we think. We like, nobody is going to, 0:10:57.720 --> 0:11:00.440 I hope, go hungry at Christmas time. So maybe you know, 0:11:00.480 --> 0:11:02.240 if you're thinking, oh, buy this just in case, or 0:11:02.240 --> 0:11:05.319 I buy this treat just in case, probably not need it. 0:11:05.360 --> 0:11:07.040 So if you're someone that really struggles to get rid 0:11:07.080 --> 0:11:09.240 of the leftovers and that sort of thing after Christmas, 0:11:09.320 --> 0:11:11.680 I think buying less is a great strategy to begin 0:11:11.760 --> 0:11:14.760 with because people, especially if you're having guests over rarely 0:11:14.800 --> 0:11:16.920 people come empty handed. You'll end up with so much 0:11:16.920 --> 0:11:19.160 more food than just what you buy. So I think 0:11:19.240 --> 0:11:22.080 not buying too much is a great strategy to begin with, 0:11:22.400 --> 0:11:24.040 and I'm on board with you guys. This year, I'm 0:11:24.040 --> 0:11:26.760 going to try and minimize some food waste from my family, 0:11:27.320 --> 0:11:29.079 so I'll be That'll be a goal that I'm sort 0:11:29.120 --> 0:11:31.040 of setting for my family this year is not buying 0:11:31.080 --> 0:11:32.160 more than we actually need. 0:11:33.280 --> 0:11:34.760 Can I say, I saw a photo of your mum. 0:11:34.840 --> 0:11:38.079 She is tiny. She is a tiny human. 0:11:38.200 --> 0:11:38.800 What does she weigh? 0:11:38.840 --> 0:11:39.840 Like forty kilos? 0:11:40.000 --> 0:11:43.280 She maybe forty five forty six. I've been trying to 0:11:43.320 --> 0:11:44.600 I had her on sausage in for a while. 0:11:44.640 --> 0:11:46.320 Does she eat it? I bet she doesn't eat all 0:11:46.320 --> 0:11:49.120 that food. No, no, no, no, she's a feeder. Probably not 0:11:49.280 --> 0:11:49.480 eat it. 0:11:49.559 --> 0:11:51.439 Yeah, yeah, she's a feeder. She's definitely her Her love 0:11:51.520 --> 0:11:52.960 language is food. She's a feeder. 0:11:53.920 --> 0:11:54.720 She doesn't eat very much. 0:11:54.720 --> 0:11:57.600 I've seen her. She's tiny. She's Malaysian, so she's, you know, 0:11:57.679 --> 0:12:00.960 naturally quite short and quite small. She's very more but yeah, blessed. 0:12:01.440 --> 0:12:04.480 She's all about the food. But she's busy preparing everything exactly. 0:12:04.600 --> 0:12:08.440 She doesn't so exactly. That's interesting to watch it Christmas 0:12:08.440 --> 0:12:10.920 as well. I always get clients to observe others eating 0:12:10.920 --> 0:12:13.120 behavior because there'll be ones you prepare all the food, 0:12:13.120 --> 0:12:15.400 but they don't eat it, So you got to be onto. 0:12:15.240 --> 0:12:17.480 Those and the ones that don't prepare anybod eat at all. 0:12:18.120 --> 0:12:21.720 Exactly wonderful. So a topic, Susie that's come up a 0:12:21.720 --> 0:12:25.160 few times via Instagram messages is in relation to meal 0:12:25.240 --> 0:12:28.120 replacement checks, and I know that I myself have used 0:12:28.160 --> 0:12:29.960 them in the past, particularly when I was working at 0:12:30.000 --> 0:12:32.680 the hospital for a lot of patients are pre surgery. 0:12:32.920 --> 0:12:35.920 A lot of our surgeons actually specifically requested a couple 0:12:35.960 --> 0:12:38.640 of our patients go on to very low calorie diets 0:12:38.720 --> 0:12:42.960 using meal replacements before surgery. It is particularly elective type procedures. 0:12:43.280 --> 0:12:45.360 So that's sort of the only area I really used 0:12:45.360 --> 0:12:46.880 them in my bass. I don't really use them in 0:12:46.920 --> 0:12:48.760 my clinic these days, but I know you had a 0:12:48.760 --> 0:12:51.320 bit of an interesting case study with a client using 0:12:51.320 --> 0:12:52.959 some meal replacements, didn't you, Susie. 0:12:53.000 --> 0:12:54.439 I did, and I thought we have had a few 0:12:54.480 --> 0:12:57.480 questions about them now. A meal replacement shake is a 0:12:57.559 --> 0:13:01.920 scientifically formulated product that has a macronutrient sorry micronutrient or 0:13:02.200 --> 0:13:05.800 vitamin and mineral profile of a meal for significantly fewer calories. 0:13:05.800 --> 0:13:09.160 So they're usually about two hundred calories, very controlled amount 0:13:09.160 --> 0:13:12.680 generally of carbohydrate and protein formulated to tick the box 0:13:12.679 --> 0:13:15.320 and a number of those nutrients. So meal replacements can 0:13:15.360 --> 0:13:18.640 be marketed as an entire Mirr replacement, low calorie diet, 0:13:18.720 --> 0:13:21.200 which may be used before surgery as you described, where 0:13:21.240 --> 0:13:23.800 people replace three meals a day with a bar, a 0:13:23.800 --> 0:13:25.640 soup or a shake and then a little bit of 0:13:25.720 --> 0:13:28.960 salad or vegetables. Or you also see them used as 0:13:29.040 --> 0:13:32.800 a single meal replacement, perhaps as a breakfast or a dinner, 0:13:32.840 --> 0:13:35.200 as a low calorie option. Now it should be said 0:13:35.240 --> 0:13:37.240 lely and these are a different from protein shakes. So 0:13:37.320 --> 0:13:39.679 protein shake may just have the nutrient protein in them 0:13:39.720 --> 0:13:42.120 and then you consume them with water or milk, whereas 0:13:42.120 --> 0:13:44.439 a formulated meal replacement will have a range of those 0:13:44.480 --> 0:13:46.800 different nutrients in it. They're quite different things, and so 0:13:47.000 --> 0:13:49.040 a protein shake is not a meal replacement, but a 0:13:49.040 --> 0:13:52.080 Mirr replacement could be considered a protein shake. So that's 0:13:52.080 --> 0:13:54.920 the difference. So I have used them, as have you 0:13:55.040 --> 0:13:57.600 with surgeons pre surgery, to reduce the size of the liver. 0:13:58.080 --> 0:14:00.760 If they are followed, they can induce keytoe, which is 0:14:00.760 --> 0:14:03.680 fat burning because the low calorie and low carbohydrate load 0:14:04.080 --> 0:14:07.440 induces ketosis in which you can lose weight relatively quickly, 0:14:07.480 --> 0:14:09.800 and as such they can be used as a prescription 0:14:10.200 --> 0:14:13.040 for people who have significant amounts of weight to lose 0:14:13.080 --> 0:14:16.199 weight quickly, and indeed there's a growing evidence space to 0:14:16.240 --> 0:14:18.640 show they're quite powerful and helping to reverse type two 0:14:18.679 --> 0:14:21.520 diabetes if they can be followed. The issue for me, 0:14:21.600 --> 0:14:24.080 of course, with me replacement, is that it's quite a 0:14:24.320 --> 0:14:27.000 diet to be following. You know, I generally, as a 0:14:27.000 --> 0:14:29.560 dietian try and encourage my clients to eat whole foods 0:14:29.600 --> 0:14:32.280 and fresh, natural food and I would always much prefer 0:14:32.360 --> 0:14:34.560 them to be eating as opposed to swapping a meal 0:14:34.600 --> 0:14:37.240 fresh shake. But I do use shakes, and if I 0:14:37.280 --> 0:14:40.000 have a client who wants quick weight loss or has say, 0:14:40.440 --> 0:14:42.080 you know, it is one hundred and fifty kilos and 0:14:42.160 --> 0:14:44.600 needs to lose twenty or thirty kilos very quickly, or 0:14:44.640 --> 0:14:47.000 wants to I will absolutely use them if they're open 0:14:47.040 --> 0:14:49.200 to it, or they may like it and have had 0:14:49.200 --> 0:14:51.640 great success in the past. And of course then there's 0:14:51.680 --> 0:14:54.760 always an art to returning to a normal diet and 0:14:54.840 --> 0:14:57.600 grading up so you don't instantly regain that weight. But 0:14:57.840 --> 0:14:59.720 the client case study that I thought was quite relevant 0:14:59.800 --> 0:15:03.280 was I've had a female client who has severe insulin resistance, 0:15:03.920 --> 0:15:09.160 and she had lost using a general calorie controlled macro 0:15:09.200 --> 0:15:11.520 nutriment balance plan a good twenty I want to say, 0:15:11.520 --> 0:15:14.680 at least twenty kilos, and then she had quite a 0:15:14.720 --> 0:15:18.960 significant weight plateau, so she really was struggling. She'd hurt 0:15:18.960 --> 0:15:21.000 her ankle so was unable to do a lot of 0:15:21.040 --> 0:15:23.520 structured activity. She was also a teacher, so I was 0:15:23.560 --> 0:15:26.200 doing marking and spending a lot of time sitting working 0:15:26.240 --> 0:15:28.720 at home, and she said to me, look, I want 0:15:28.760 --> 0:15:30.720 to I'm going to do mirror replacements for a couple 0:15:30.760 --> 0:15:32.760 of weeks just to get kick off the weight loss again. 0:15:33.320 --> 0:15:35.920 And so she has been doing two mirror replacements a 0:15:35.960 --> 0:15:37.920 day and then one small meal, so still coming in 0:15:37.960 --> 0:15:41.120 about eight hundred two one thousand calories while she's so inactive, 0:15:41.720 --> 0:15:43.960 and you know she's continued now to lose another close 0:15:43.960 --> 0:15:46.920 to ten kilos just by having losing a kilo a 0:15:47.000 --> 0:15:50.640 week by this model. Now she I would say, Leanne 0:15:50.920 --> 0:15:54.560 is an anomaly. Most people I find have a lot 0:15:54.560 --> 0:15:57.200 of difficulty following that kind of strict regime for any 0:15:57.240 --> 0:16:00.360 extended period of time. And hence my reluctance to commend 0:16:00.480 --> 0:16:04.120 or suggest it because I really like to try programs 0:16:04.120 --> 0:16:07.480 that people can sustain long term. But for that client, 0:16:07.480 --> 0:16:09.480 it was the right choice, and she asked about it, 0:16:09.520 --> 0:16:11.920 and I've just guided the process, and then our job 0:16:11.960 --> 0:16:13.920 will be to guide her to get her to her 0:16:13.920 --> 0:16:15.880 goal weight, but then make sure she doesn't regain the 0:16:15.880 --> 0:16:18.880 weight once she stops using the MI replacement shakes. But yeah, 0:16:18.960 --> 0:16:21.080 I think they are absolutely a viable option, and I 0:16:21.120 --> 0:16:22.920 do use them, and I use them in both of 0:16:22.920 --> 0:16:25.360 those ways, either as a single MI replacement as a buffer, 0:16:25.840 --> 0:16:28.000 perhaps part of a fast stay if someone was doing 0:16:28.000 --> 0:16:30.520 a five hundred calorie diet once or twice a week, 0:16:30.800 --> 0:16:33.200 as a convenient meal on the go for busy people 0:16:33.440 --> 0:16:36.360 and in those extreme cases, or perhaps for people with 0:16:36.520 --> 0:16:38.440 very high risk of type two diabetes. There is an 0:16:38.440 --> 0:16:40.680 evidence space to support their use as a total mirror 0:16:40.640 --> 0:16:43.960 replacement program. What I would say is, if you are 0:16:43.960 --> 0:16:46.040 starting the new year, and we will indeed spend a 0:16:46.040 --> 0:16:48.120 lot of time on New Year's diets in January when 0:16:48.160 --> 0:16:50.600 we come back on the nutrition couch, if you do 0:16:51.000 --> 0:16:53.120 think that you would like to try a shape program 0:16:53.200 --> 0:16:56.040 or incorporate shakes as part of your weight control plan 0:16:56.120 --> 0:16:59.320 moving forward. You will get much better results in investing 0:16:59.400 --> 0:17:02.680 seeing a diety to guide you through the process because 0:17:03.040 --> 0:17:05.240 there is a process to it, particularly if you do 0:17:05.320 --> 0:17:07.439