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Speaker 1: Have you ever tried fasting before? Maybe you steal fast

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Speaker 1: and if you do, is it the five is to

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Speaker 1: two or the sixteen to eight that works for you

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Speaker 1: or is it another type of fasting? The continue research

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Speaker 1: on the benefits of fasting continues to come out in

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Speaker 1: the media, and today on the Nutrition Couch podcast, we

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Speaker 1: share the latest research on some new fasting style diets. Hi,

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Speaker 1: I'm Leanne Wood and I'm Suzi Burrow, and together we

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Speaker 1: bring you the Nutrition Couch, the weekly podcast that keeps

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Speaker 1: you up to date on everything that you need to

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Speaker 1: know in the world of nutrition as well as all

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Speaker 1: things fasting. Today we share our best tips on taking

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Speaker 1: control of your food environment no matter where you find yourself.

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Speaker 2: And for all the snitty lovers out.

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Speaker 1: There, we found the best and the worst supermarket chrumb

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Speaker 1: chicken products and our list of question today is all

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Speaker 1: about protein and protein powder. But to kick us up today, Susie,

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Speaker 1: we are chatting all about a new fasting regime because

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Speaker 1: we know there's quite a lot of them out there

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Speaker 1: and a lot of our listeners have dabbled in them.

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Speaker 1: But to me, I very much find it's something that

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Speaker 1: suits the lifestyle of a per and more so than

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Speaker 1: something I should or shouldn't do. For a lot of

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Speaker 1: my clients, if they are doing fasting, it just fits

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Speaker 1: in really easily with their lifestyle. But there is a

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Speaker 1: new one talking about the benefits of I think it

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Speaker 1: was from like a what were the benefits of this one?

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Speaker 2: Hoestly deprived mom? It's terrible, isn't it.

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Speaker 3: I think that we see so many diet headlines, and

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Speaker 3: so many are terrible that you can't really use in

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Speaker 3: practice because they're extreme or fads or written by someone

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Speaker 3: not qualified. So this one popped up via the Daily Mail,

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Speaker 3: but it had actually been published in Nature in terms

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Speaker 3: of a broader scientific study that actually, you know, tickled

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Speaker 3: my fancily and I thought that's a great topic because

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Speaker 3: you know, traditionally it's a new fasting regime basically, which

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Speaker 3: we'll talk about in the second. But you know, when

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Speaker 3: fasting became popular, say four or five years ago, it

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Speaker 3: really was originally based on the anti aging benefits from

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Speaker 3: a cellular perspective. It wasn't specifically weight loss. It was

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Speaker 3: then people who took those models of low calorie days

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Speaker 3: or extended periods overnight without eating, or fewer meals per

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Speaker 3: day and translated it into a weight loss program that

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Speaker 3: and obviously sold millions and millions of copies around the

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Speaker 3: world because weight loss cells and people are always interested

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Speaker 3: in something new in that space. So really fasting has

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Speaker 3: occupied a lot of interest. Now we've spoken about fasting

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Speaker 3: many times on the podcast, the ones for how we

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Speaker 3: use it, the different types, and this is basically an

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Speaker 3: adjusted version of fasting based on some research in which

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Speaker 3: they were fiddling around with different regimes, because traditionally there

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Speaker 3: was the five two where there was two are low

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Speaker 3: calorie five hundred cow days each week, followed by regular eating,

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Speaker 3: and then of course the longer overnight fast like the

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Speaker 3: sixteen eight where you have sixteen hours without food. Now, specifically,

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Speaker 3: when you look at the research in terms of benefits, yes,

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Speaker 3: they are associated with some weight loss, but more importantly

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Speaker 3: they're associated with improved cell functioning bridguce, levels of insulin,

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Speaker 3: blood gluecose, low blood pressure, and in some cases over

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Speaker 3: time anti aging benefits. So this is a new lot

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Speaker 3: of dart and they're calling it a fasting mimicking approach.

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Speaker 3: So what the researchers have done is rather than take

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Speaker 3: extremely low calorie days, which is a five hundred cow day, like,

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Speaker 3: it's hard to do that. That's like a piccolo, a

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Speaker 3: hard boiled egg, salad, and maybe seventy grams of chicken

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Speaker 3: or fish. It really is very little food, and as

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Speaker 3: such I'm not always a big fan, particularly for my

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Speaker 3: women who have very high energy demands. But this was

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Speaker 3: researchers who looked at a slightly different regime where five

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Speaker 3: days per month, the followers of the regime ate a

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Speaker 3: lower calorie diet, but it wasn't as low as five hundred.

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Speaker 3: It was about a thousand on some days, which is

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Speaker 3: not too bad. You know, a thousand calorie day would

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Speaker 3: look something like a protein yogurt and some fruit, and

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Speaker 3: then a salad with tuna, and then some grilled fish

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Speaker 3: and veggies. So it's low cow using light products, but

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Speaker 3: it's still eating regular meals and not skipping and not

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Speaker 3: eating as little as five hundred, and then that went

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Speaker 3: down to as low as seven hundred, which if you're

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Speaker 3: skilled dietetically, you can definitely use what we call high

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Speaker 3: nutrient density low volume, No that's wrong, high volume, low

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Speaker 3: calorie density, high nutrient density food, so things like salad

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Speaker 3: suit which don't have many calories to still mean people

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Speaker 3: are eating a lot, but it's very low calorie overall,

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Speaker 3: and so followers would do a couple of thousand cow days,

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Speaker 3: a couple of seven hundred or so days over five

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Speaker 3: days per month, and then just eat regularly the rest

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Speaker 3: of the time. And the researchers found that that model

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Speaker 3: still mimicked a number of benefits of fasting without the

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Speaker 3: extreme restriction. And in the study they found that the

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Speaker 3: biological markers of aging, so things like glucose levels, inflammatory markers,

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Speaker 3: were significantly decreased over time and associated with reduced risk

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Speaker 3: of aging and better cellular health. And so I thought, oh,

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Speaker 3: it's actually what they called, i should say, a lower

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Speaker 3: chronological age. So basically the people the cells were healthier

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Speaker 3: and were mimicking a longer lifespan long term. So you know,

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Speaker 3: of course we can't say people will live longer, but

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Speaker 3: from a cellular health perspective, it did look very very

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Speaker 3: positive in the study that I believe when over two

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Speaker 3: years was published in the journal Nature Communications, I should

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Speaker 3: say it was also very early in the research phase,

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Speaker 3: but I thought it just came back to a good

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Speaker 3: discussion lean that when it comes to calorie intakeover time,

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Speaker 3: what I notice is that people are very keen to

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Speaker 3: eat a minimum number of calories each day, and as

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Speaker 3: such follow the same program day in, day out, and

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Speaker 3: then certainly they're very happy to over consume calories in

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Speaker 3: line with social eating, particularly weekends.

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Speaker 4: So the average client would eat pretty well.

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Speaker 3: Say Monday to Wednesday, and then it starts to go

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Speaker 3: downhill Thursday, as the alcohol picks up and the takeaways

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Speaker 3: pick up, and then there is pure debauchery over the weekends,

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Speaker 3: where there might be two or three thousand calories consumed

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Speaker 3: because of large meals or functions or a lot of alcohol.

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Speaker 3: So I have typically always encouraged my clients to have lighter,

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Speaker 3: lower calorie days, and when you put that out there

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Speaker 3: on social media, you get a lot of kickback. Oh,

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Speaker 3: you're promoting fat dieting. You should be encouraging that. But

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Speaker 3: my rationale to having a light day or two, so

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Speaker 3: for example, waking up in the morning and just having

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Speaker 3: a veggie juice or a shake, and then maybe a

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Speaker 3: salad for lunch, maybe just some light fruit or veggies

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Speaker 3: in the afternoon, and then a soup for dinner. There's

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Speaker 3: nothing wrong with having a lighter day. You're very happy

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Speaker 3: to have heavier days. It's not going to kill you

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Speaker 3: to have a light day or two. And I like

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Speaker 3: this as a model because I think it's sustainable, and

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Speaker 3: one of our pet hates is any dietary regime that's

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Speaker 3: not sustainable, whether it's replacing all your food with shakes

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Speaker 3: or fruit.

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Speaker 4: Juice is heaven forbid.

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Speaker 3: Or having you know, really lowcale days, which are things

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Speaker 3: like five hundred calorie diets twice a week. That is

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Speaker 3: hard to do, and even if you can manage it

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Speaker 3: for a short period of time, inevitably, in my experience,

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Speaker 3: people rebound and go back to their old habits and

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Speaker 3: metabolically that's not great for us. So what I like

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Speaker 3: about this is a model, and admittedly it's in its

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Speaker 3: very early stages, is that to be strict five days

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Speaker 3: per month and then eat pretty normally the rest of

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Speaker 3: the time, for me, is a sustainable model. And also

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Speaker 3: you're not encouraging people eat nothing. You know, with some

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Speaker 3: very smart work, you can easily eat quite a lot

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Speaker 3: for that many calories if you're smart with your soups

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Speaker 3: and your vegetables. And certainly it can be a nice

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Speaker 3: buffer for people who are used to sort of overdoing

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Speaker 3: it some of the time, and certainly it appears there

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Speaker 3: are a number of cellular health benefits without having to

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Speaker 3: revert to much more extreme fasting.

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Speaker 1: And the early research shows some immune function improvements as well,

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Speaker 1: which we know that if they gut you know, you're

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Speaker 1: nourishing your gut. Probably if you are eating a lot

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Speaker 1: more fruits and veggies and that sort of thing, you

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Speaker 1: should as a byproduct get a better immune system as well.

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Speaker 1: So perhaps it is tied into a bit more gut rests,

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Speaker 1: which we know that fasting protocols do do. So I

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Speaker 1: thought it was quite interesting and I was just having

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Speaker 1: a little squiz of it as well Susie, and in

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Speaker 1: my head I sort of thought, well, it's interesting because

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Speaker 1: you know, five tours two days a week of fasting

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Speaker 1: and five you know, quote unquote normal eating days in

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Speaker 1: this study, I thought, well, it's only you know, it's

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Speaker 1: five days in total, it's roughly a day a week.

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Speaker 1: But then when I read through it further, it's actually

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Speaker 1: five consecutive days. So that is a little bit I

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Speaker 1: guess more difficult from a will power perspective, Like I

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Speaker 1: don't know if I could do five low calorie days,

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Speaker 1: definitely not while breastfeeding at the moment, but it will

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Speaker 1: take that little bit more whellpower because it does have

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Speaker 1: to be done consecutively. And it did appear that they

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Speaker 1: started higher calories, so you know, day one was around

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Speaker 1: eleven hundred calories. Well days two to five saw them

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Speaker 1: eating around on average seven to twenty calories.

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Speaker 2: So it does take a little bit of a drop.

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Speaker 1: But as you said, if you're smarter with the meals

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Speaker 1: you're choosing, if you're not just choosing a you know,

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Speaker 1: three hundred calorie protein barrows your breakfast, if you're being

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Speaker 1: a bit smarter and you're using a whole lot of

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Speaker 1: different types of whole foods and veggies and soups and

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Speaker 1: you know, veggie based juices, you.

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Speaker 2: Can get a little bit more in.

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Speaker 1: But I would definitely say that, at least initially to

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Speaker 1: start with touch base with a dietitian to make sure

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Speaker 1: you are getting in the best possible nutrients you are

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Speaker 1: on those super low calories, and then the other twenty

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Speaker 1: five days of the month where you are eating quote

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Speaker 1: unquote naturally, make sure that's not like a binge rebound

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Speaker 1: day where this wouldn't be appropriate for somebody who has

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Speaker 1: a bit of disordered eating who has a poor relationship

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Speaker 1: with food because they may try to overcompensate on those

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Speaker 1: extra twenty five days and feel, you know, quite deprived

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Speaker 1: from the five days of low calorie eating. So it's

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Speaker 1: certainly not for everybody, but you know, it would have

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Speaker 1: benefits for a lot of people, particularly as as you said,

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Speaker 1: like it can improve your cellular health, improve your immune system,

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Speaker 1: and decrease some other markers of metabolic diseases, which we

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Speaker 1: know is quite terrible longer term. So I was just

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Speaker 1: looking at the study participant Suzi, and they were basically,

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Speaker 1: you know, people ranging from eighteen to seventy years old,

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Speaker 1: so a huge range of and men and women included.

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Speaker 1: It wasn't gender specific. And what I was thinking is

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Speaker 1: because the study did show decreases in not only the

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Speaker 1: chronological age, but also things like the abdominal fat around

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Speaker 1: the liver, decreasing risk of things like metabolic syndrome, which

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Speaker 1: we know are great markers, and I just sort of thought,

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Speaker 1: I wonder if they were healthy weight individuals or overweight individuals,

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Speaker 1: and just the reference study that we have didn't note that,

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Speaker 1: but I think, you know, the average person, the average

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Speaker 1: austrain is overweight or OB. It's you know, sixty five

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Speaker 1: percent of you know, our country is overweight to OB.

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Speaker 1: So I would say if they just used average quote

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Speaker 1: unquote people in the study, then the majority of them

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Speaker 1: would have been overweight. So it's probably not something that

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Speaker 1: you'd see the same benefits from. If you were a

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Speaker 1: good healthy weight, you were very active, you didn't have

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Speaker 1: that abdominal fat all that sort of thing, so you

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Speaker 1: might not see additional benefits from that. But certainly if

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Speaker 1: you are over weight, you're holding additional weight around your

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Speaker 1: mid section, around your organs such as your liver, you

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Speaker 1: would probably get some benefits from this. And you know

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Speaker 1: a lot of people would find that will power just

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Speaker 1: five days a month easier to I guess find than

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Speaker 1: twice a week on something like the five is to

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Speaker 1: two diets.

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Speaker 2: So I can definitely see.

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Speaker 1: The pros and cons of that depending on the type

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Speaker 1: of person. So quite new interesting research, isn't it.

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Speaker 3: I loved it because it was practical and just going

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Speaker 3: back to that idea of is it a model that

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Speaker 3: could be sustained? And this actually links on to our

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Speaker 3: next segment we're going to talk about, which is how

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Speaker 3: to not be a victim of your food environment quite powerfully,

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Speaker 3: because I think that part of success when it comes

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Speaker 3: to behavioral change. So I'm not talking diet success because

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Speaker 3: there's no such thing.

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Speaker 1: You know.

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Speaker 3: It's not like you do a perfect diet and get

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Speaker 3: extra scores or extra years on your life. We can

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Speaker 3: hope for that, but it's not absolute, you know. I

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Speaker 3: think it's more about life and balance. And for example,

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Speaker 3: in that model, I would you know, if someone was

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Speaker 3: coming and wanted to get the benefits of this kind

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Speaker 3: of research or even kickstart weight and reduce inflammation, or

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Speaker 3: if someone had glucose regulation issues, insulin resistance, high risk

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Speaker 3: of diabetes, I would be encouraging them to say, I

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Speaker 3: want you to commit to a quiet a week, you know,

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Speaker 3: once a month where maybe from Sunday to Thursday you

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Speaker 3: don't go out a whole lot. You are prepared to

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Speaker 3: go to bed early and really prepare your meals at

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Speaker 3: home because that gets you on that right step to

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Speaker 3: balancing it out and kitting the ground running. You know,

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Speaker 3: we know from weight loss research, if people get initial results,

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Speaker 3: it's very predictive of change. So it's about setting your

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Speaker 3: environment and setting your life up with the systems that

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Speaker 3: are supporting that and perhaps in a life that does

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Speaker 3: tend to be very busy, where mum's listening or parents

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Speaker 3: listening will know there's sort of school time and a

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Speaker 3: holiday time, and it's very hard in holiday time to

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Speaker 3: get anything done because there's so much else going on.

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Speaker 3: And it's similar you may find that you do need

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Speaker 3: a day two days a week each month that are quieter,

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Speaker 3: and that's where that would work quite well in overall

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Speaker 3: lifestyle balance. Keeping in mindly and that we spend so

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Speaker 3: much time out gallivanting socializing, you know, sometimes we just

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Speaker 3: haven't got that buffer effect right, which leads us on

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Speaker 3: to what I wanted to chat today when it came

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Speaker 3: to a client case example was you know when I

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Speaker 3: have feedback from my clients that they have been And

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Speaker 3: this is not one client, because I regularly get text

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Speaker 3: messages from clients saying were you talking about me?

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Speaker 4: And I was like, well, if it sounds like a

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Speaker 4: duck noo.

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Speaker 3: This is just a general observation of clients, so I'm

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Speaker 3: not talking about anyone in particular, but it's for example,

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Speaker 3: I'll have a client who is a business person and

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Speaker 3: they'll be traveling for work remotely or I've got someone

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Speaker 3: who's going for a cheeky weekend away and they find

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Speaker 3: themselves at their airport and all of a sudden, they're

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Speaker 3: making food choices which aren't ideal, or they're eating the

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Speaker 3: food on the plane, which, let's be honest, can be

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Speaker 3: hit and miss. It can be amazing, or it can

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Speaker 3: be pretty dodge. And the questions off for my clients

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Speaker 3: is that did you take something with you?

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Speaker 4: Did you plan ahead? Did you consider?

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Speaker 3: And in many cases my clients will be no, And

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Speaker 3: I gently will discuss the idea of taking control of

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Speaker 3: your food environment. And this is very much what we're

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Speaker 3: going to cover in one of our upcoming seminars. We've

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Speaker 3: got two coming up the week after next the first

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Speaker 3: week of March. We've got one Eating for Best Self,

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Speaker 3: which lean'll talk about in a minute, but this one

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Speaker 3: is about dishing the diet cycle and taking and I

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Speaker 3: know that will resonate because there's so many of our

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Speaker 3: listeners who are either on or they offer program and

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Speaker 3: of course, when you're on, you have to be one

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Speaker 3: hundred percent perfect, and it's very focused and very stressful.

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Speaker 3: And then when you're off and you're just doing whatever

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Speaker 3: you like and what we're going to talk about in

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Speaker 3: detail in this seminar is the behaviors and the mindset

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Speaker 3: that comes to creating a food model and foundation that

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Speaker 3: breaks that cycle so you are not constantly on or

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Speaker 3: off a program. Rather, this is the new normal for

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Speaker 3: you that allows you to live your life, enjoy good

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Speaker 3: quality food away from the home, but control your weight

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Speaker 3: and not be in that constant losing or gating or

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Speaker 3: on or off cycle. Because there is so much food

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Speaker 3: around all the time.

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Speaker 4: Wherever you go.

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Speaker 3: There's catering, there's people snacking, there's food on sale, there's

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Speaker 3: exciting restaurants, there's food courts. You know, you go to

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Speaker 3: the airport at any time of the day or not,

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Speaker 3: everyone's eating. You know, you get off of food on

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Speaker 3: the plane, like no one can eat like that generally

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Speaker 3: and not gain weight over time because the kinds of

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Speaker 3: foods that are available readily are not great for us.

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Speaker 3: They're high carbohydrate, they're highly process the high calories. So

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Speaker 3: get rid of that thought that some people can eat

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Speaker 3: whatever they want. It's a mindset of you know, I'm off,

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Speaker 3: so I can eat whatever I like. And that is

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Speaker 3: what I want to get to the bottom of with

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Speaker 3: my clients when they're at a work conference or they're

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Speaker 3: traveling for a weekend away. It's not just let's throw

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Speaker 3: all the food rules out the window and I'll just

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Speaker 3: eat whatever I like, because when they're on the holiday

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Speaker 3: or when they're going on the weekend, they're already going

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Speaker 3: to go and have a beautiful meal at a restaurant

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Speaker 3: or a few drinks at a pub. We don't get

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Speaker 3: freedom to just eat all in between. And so I'm

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Speaker 3: coming back to the idea that it's about creating the

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Speaker 3: platform for yourself and the system so that you foresee

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Speaker 3: what is going to be available and roughly know what

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Speaker 3: you're going to eat. So, for example, if you are

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Speaker 3: going on a trip, you've got to pack food with you.

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Speaker 3: Of course you're not going to go to a regional

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Speaker 3: pub and they're going to have great choices. It just

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Speaker 3: won't happen.

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Speaker 4: You know that.

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Speaker 3: If best it might be a shinselon salad, but you're

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Speaker 3: still not going to get the snacks that you need.

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Speaker 3: So you've got to foresee and plan and take it

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Speaker 3: with you. The same on a plane, there's no point

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Speaker 3: going to the food court and expecting there to be

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Speaker 3: an amazing salad that doesn't cost thirty five dollars. You know,

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Speaker 3: if you're lucky, you'll get a piece of soggy lettuce

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Speaker 3: and tomato and pay that much for it without the

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Speaker 3: protein that you need anyway. So we just wanted to

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Speaker 3: talk about a little bit about the power of planning

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Speaker 3: and how important it is to shift your mindset from

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Speaker 3: being a victim of your food environment, which I hear

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Speaker 3: all the time, whether it's at a conference, whether it's

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Speaker 3: at a work event, whether it's at a kids party,

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Speaker 3: whether it's at the football on the weekend, whether it's

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Speaker 3: on a plane, all those examples, and you can see

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Speaker 3: it adds up and said to take control. So in

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Speaker 3: most cases you've got to back up.

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Speaker 4: You've got to plan.

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Speaker 3: You know what you're going to have, and that means

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Speaker 3: that your foundation, your nutrition is strong. So when you

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Speaker 3: do go to the gorgeous restaurant or having some beautiful

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Speaker 3: cocktails on holidays, you can enjoy them because that foundation

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Speaker 3: is there. And as I said, it's often interestingly anna

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Speaker 3: throwaway line from my clients. They'll be really like tight

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Speaker 3: and sending their diaries and getting on track, and then

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Speaker 3: all of a sudden they'll just write, oh, I was

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Speaker 3: off on the weekend, or I was at the airport,

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Speaker 3: And again that just triggers me to think they're on

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Speaker 3: or off, it's all or nothing. And that's what I

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Speaker 3: need to work on with them long term, so that

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Speaker 3: they are empowered to always take control of their food

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Speaker 3: when it's not a special occasion.

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Speaker 4: It's just runn of the meal life.

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Speaker 2: And I had it.

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Speaker 1: It's just an example of a friend of a friend

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Speaker 1: that I hadn't seen in a long time, and I

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Speaker 1: know that she has struggled with her weight for the

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Speaker 1: better part of the ten years that I've kind of,

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Speaker 1: you know, been associated with her. And she was saying, oh,

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Speaker 1: I don't feel good, Like she knows, I sort of

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Speaker 1: specialized and they got health and she was asking me

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Speaker 1: about bloating and stuff, and she was feeling really heavy

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Speaker 1: and bloated that morning, and I said, oh, what did

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Speaker 1: you have last night? She goes, oh, I went to

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Speaker 1: grill and I ate a bit too much. And I said, oh,

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Speaker 1: you know, tell me a little bit more about that,

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Speaker 1: and she goes, oh, well, you know, I'm supposed to

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Speaker 1: be on this gym challenge. But we went to grilled

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Speaker 1: and I let my friend to order and you know,

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Speaker 1: they had the kids, both her and the friend had kids,

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Speaker 1: and she goes, oh, so then my friend ordered us

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Speaker 1: burgers and chips, and she ordered way too many chips,

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Speaker 1: so I wasn't going to have any. But then I

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Speaker 1: started eating them, and they were just all these chips around,

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Speaker 1: and I ate too much chips, and I ate the burger,

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Speaker 1: and I know I shouldn't have and you know, I

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Speaker 1: had something at home. I should have cooked before her,

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Speaker 1: and I could have eaten something. And it was just

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Speaker 1: as you explained. She was just the victim to the

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Speaker 1: food environment. And there were so many occasions. I was

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Speaker 1: thinking in my head, so many things she could have

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Speaker 1: done to control that situation, even just a little bit better,

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Speaker 1: to make it easier on herself, Like she could have

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Speaker 1: eaten before she went, so she wasn't starving by the

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Speaker 1: time she got there.

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Speaker 2: She could have ordered herself.

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Speaker 1: And not let her friend order. She could have, you know,

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Speaker 1: moved all the chips in front of the kids instead

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Speaker 1: of having them right in front of her so she

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Speaker 1: ends up overeating.

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Speaker 2: She could have ordered a salad.

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Speaker 1: So she could have enjoyed the chips as well, versus

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Speaker 1: having the heavy burger and the chips as well. She

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Speaker 1: could have you know, there were multiple things that she

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Speaker 1: could have done in that situation. But like you said, said,

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Speaker 1: she's very all or nothing. She's other on the diet,

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Speaker 1: she's on the gym challenge, she's one hundred percent clean

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Speaker 1: and she's eating a protein in broccoli every day or

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Speaker 1: what you know, whatever it might be. Or she's completely

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Speaker 1: off track and she's deroud and she's overeating and then

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Speaker 1: she wakes up feeling gross and bloated and heavy because

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Speaker 1: she's had a massive, you know, off track kind of meal.

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Speaker 1: So it's really like when you hear it and it's

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Speaker 1: easy to see when you've kind of come out of that,

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Speaker 1: but when you're going through that, it's so so difficult.

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Speaker 1: But like you said, if you're someone who's listening and

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Speaker 1: you feel like that's your biggest kind of hang up,

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Speaker 1: the best thing you can do is actually take control

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Speaker 1: of as many choices as you can. Like, if your

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Speaker 1: friend says, hey, do you want to go out somewhere,

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Speaker 1: don't say sure thing, where do you want to go?

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Speaker 1: Say Okay, I've booked this place. It looks really great.

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Speaker 1: You know that there's extra cellers in the menu. There

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Speaker 1: are some Lena options like take control and book a

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Speaker 1: restaurant yourself, choose them and yourself. Don't let somebody else

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Speaker 1: order for you. If your goal is not to drink

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Speaker 1: or not to eat alcohol, tell that person as soon

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Speaker 1: as you get there.

437
00:18:55,920 --> 00:18:56,960
Speaker 2: Take control of that.

438
00:18:57,080 --> 00:19:00,600
Speaker 1: Environment and your choices rather than just a allowing these

439
00:19:00,680 --> 00:19:03,000
Speaker 1: choices and these things to happen. Because you have to remember,

440
00:19:03,400 --> 00:19:06,600
Speaker 1: the average person in Australia is overweight to obese. So

441
00:19:06,880 --> 00:19:09,280
Speaker 1: if you're going to let the average person book a

442
00:19:09,320 --> 00:19:11,879
Speaker 1: restaurant order for you, you know, try to help you

443
00:19:12,080 --> 00:19:14,720
Speaker 1: out on your journey, that's probably not going to happen

444
00:19:15,000 --> 00:19:18,800
Speaker 1: because the average Australian isn't actually making great nutritional choices

445
00:19:18,840 --> 00:19:21,080
Speaker 1: to impact your journey. So it does come back to

446
00:19:21,119 --> 00:19:23,119
Speaker 1: a little bit of empowerment and why I always think

447
00:19:23,160 --> 00:19:25,040
Speaker 1: it's a really good idea to work with a coach,

448
00:19:25,480 --> 00:19:27,960
Speaker 1: particularly if you ask someone that tends to self sabotage

449
00:19:28,000 --> 00:19:30,119
Speaker 1: yourself or be a little bit more of that victim

450
00:19:30,160 --> 00:19:32,280
Speaker 1: to your food environment. But the first thing I always

451
00:19:32,280 --> 00:19:34,680
Speaker 1: say to my clients is take control of the situation

452
00:19:34,760 --> 00:19:38,040
Speaker 1: as much as possible, make as many decisions as you can,

453
00:19:38,280 --> 00:19:40,679
Speaker 1: and you're going to leave that situation or that social

454
00:19:40,720 --> 00:19:43,120
Speaker 1: occasion feeling so much better in yourself.

455
00:19:43,280 --> 00:19:44,560
Speaker 2: Sure you can eat a couple of chips.

456
00:19:44,560 --> 00:19:46,879
Speaker 1: Sure you can have a few burgers, not a few burgers,

457
00:19:46,960 --> 00:19:50,040
Speaker 1: a burger, but a burger.

458
00:19:50,320 --> 00:19:53,080
Speaker 2: But at least you can leave feeling really empowered.

459
00:19:52,720 --> 00:19:54,280
Speaker 1: To you know, I had the burger and I still

460
00:19:54,280 --> 00:19:56,919
Speaker 1: feel great, Versus I had the burger and two wines,

461
00:19:57,080 --> 00:19:58,800
Speaker 1: ed a bit of Guylie Brett and some chips, and

462
00:19:58,840 --> 00:20:01,240
Speaker 1: now I feel awful. So it's getting out of that

463
00:20:01,320 --> 00:20:04,359
Speaker 1: all or nothing mindest and making some empowering choices that

464
00:20:04,440 --> 00:20:07,160
Speaker 1: take you closer to your goal rather than being really

465
00:20:07,200 --> 00:20:10,480
Speaker 1: good for three days and then derailing for another two days.

466
00:20:10,480 --> 00:20:12,680
Speaker 3: True, true, And we were gonna just we are gonna

467
00:20:12,800 --> 00:20:15,680
Speaker 3: that's nice. We are going to discuss in much more

468
00:20:15,760 --> 00:20:19,600
Speaker 3: detail other psychological tricks and tips to take control of

469
00:20:19,600 --> 00:20:22,399
Speaker 3: your food environment and your body and your weight and

470
00:20:22,400 --> 00:20:26,119
Speaker 3: how to break that diet cycle coming up in a

471
00:20:26,160 --> 00:20:28,400
Speaker 3: couple of weeks, so check out the nutrition couch dot

472
00:20:28,440 --> 00:20:31,160
Speaker 3: com for details of those seminars. And the other one

473
00:20:31,200 --> 00:20:32,960
Speaker 3: we were doing is eating for Best Self, which will

474
00:20:33,000 --> 00:20:35,960
Speaker 3: detail in a couple of minutes. But onto other exciting

475
00:20:36,000 --> 00:20:40,359
Speaker 3: topics and burgers to chicken snitties. Now, I who's not

476
00:20:40,400 --> 00:20:41,600
Speaker 3: partial to a chicken sisel.

477
00:20:41,720 --> 00:20:44,000
Speaker 2: You're not ausy if you're not, you know, yeah, Like, clients.

478
00:20:43,760 --> 00:20:45,560
Speaker 3: Are always pretty shocked when I'll say that one of

479
00:20:45,600 --> 00:20:47,240
Speaker 3: the best options that are pubb is the schitzl.

480
00:20:47,280 --> 00:20:49,320
Speaker 4: They're horrified. They're like, how can you be saying that,

481
00:20:49,359 --> 00:20:50,240
Speaker 4: And I'm like, well.

482
00:20:50,200 --> 00:20:52,280
Speaker 3: Just not the whole thing. Well, it depends out big

483
00:20:52,280 --> 00:20:54,920
Speaker 3: it is exactly. Of course chicken breast would be better.

484
00:20:54,920 --> 00:20:57,400
Speaker 3: Of course a grilled fish would be better. But if

485
00:20:57,400 --> 00:20:59,800
Speaker 3: it means my client's having you know, a servative leap

486
00:20:59,840 --> 00:21:03,240
Speaker 3: of not leating but protein and a salad, you know,

487
00:21:03,240 --> 00:21:05,840
Speaker 3: obviously not with the fries, I would certainly rather that

488
00:21:05,960 --> 00:21:08,040
Speaker 3: because I think the other aspect is having something that

489
00:21:08,080 --> 00:21:10,880
Speaker 3: you enjoy eating. Whereas if you go to a pub

490
00:21:10,960 --> 00:21:12,959
Speaker 3: or a restaurant and you order something that's perceived as

491
00:21:13,000 --> 00:21:15,040
Speaker 3: healthy but don't enjoy it, I tend I find it

492
00:21:15,040 --> 00:21:19,119
Speaker 3: defeats the purpose people keep eating. So I definitely buy

493
00:21:19,280 --> 00:21:22,400
Speaker 3: schnitzels each week for my family. Now, in an ideal world,

494
00:21:22,400 --> 00:21:24,280
Speaker 3: perhaps you would crumb them. But what I will draw

495
00:21:24,280 --> 00:21:27,200
Speaker 3: it everyone's attention is that if you crumb with say

496
00:21:27,200 --> 00:21:30,760
Speaker 3: a pancoa or a white crumb, or even a crumb

497
00:21:30,760 --> 00:21:32,640
Speaker 3: from the supermarket. If you look at the ingredient list

498
00:21:32,640 --> 00:21:35,160
Speaker 3: of that crumb, it's not overly good. Like sure, if

499
00:21:35,200 --> 00:21:37,840
Speaker 3: you blitz your own nine grain or sweeling bread and.

500
00:21:37,760 --> 00:21:39,119
Speaker 4: Do a crumb that way, it's better.

501
00:21:39,520 --> 00:21:42,920
Speaker 3: But the crumb we generally reach for Panco or the

502
00:21:42,960 --> 00:21:45,840
Speaker 3: pre mixed multi grain one, it's not that great. So

503
00:21:46,000 --> 00:21:48,119
Speaker 3: you don't get that many extra bonus points for crumbing

504
00:21:48,160 --> 00:21:50,760
Speaker 3: yourself unless you are using a really good quality bread

505
00:21:50,760 --> 00:21:53,000
Speaker 3: to crumb, and let's be honest, not all of us

506
00:21:53,080 --> 00:21:55,760
Speaker 3: have that time all the time. So I wanted to

507
00:21:55,840 --> 00:21:58,160
Speaker 3: chat because a couple of my clients, when I'd sent

508
00:21:58,200 --> 00:22:01,000
Speaker 3: them information on the better options at supermarkets, they were

509
00:22:01,000 --> 00:22:04,439
Speaker 3: really surprised that some were actually quite good and then

510
00:22:04,520 --> 00:22:08,160
Speaker 3: some were horrific. So I thought, I use Schitzels myself,

511
00:22:08,320 --> 00:22:10,720
Speaker 3: usually once a week for the kids. If it's for

512
00:22:10,840 --> 00:22:13,200
Speaker 3: Chris and I will go and get a proper butcher one.

513
00:22:13,600 --> 00:22:16,520
Speaker 3: But certainly I put them sometimes in the lunch box,

514
00:22:16,600 --> 00:22:18,919
Speaker 3: you know, like cut My kids don't like sandwiches, so

515
00:22:18,960 --> 00:22:20,560
Speaker 3: I find that if they have a nice piece of

516
00:22:20,600 --> 00:22:22,200
Speaker 3: chicken breast obviously with a nice cube.

517
00:22:22,200 --> 00:22:24,000
Speaker 4: It's a really filling, high protein.

518
00:22:23,720 --> 00:22:27,000
Speaker 3: Lunch option, and certainly for anyone listening with teenagers trying

519
00:22:27,000 --> 00:22:28,639
Speaker 3: to fill them up, this is a great way to

520
00:22:28,680 --> 00:22:31,520
Speaker 3: give them something substantial and protein in the lunch box.

521
00:22:32,080 --> 00:22:34,320
Speaker 4: But the key is to find the right type. So

522
00:22:34,359 --> 00:22:35,359
Speaker 4: I wanted to talk through that.

523
00:22:35,520 --> 00:22:38,840
Speaker 3: So the most important thing when you are looking at

524
00:22:38,960 --> 00:22:41,800
Speaker 3: kind of crumbed even fish, is the same kettle of

525
00:22:41,800 --> 00:22:46,200
Speaker 3: fish is the same situation, is the percentage of chicken

526
00:22:46,359 --> 00:22:49,439
Speaker 3: or fish in that product. And you will be horrified

527
00:22:49,440 --> 00:22:52,720
Speaker 3: to find that some of the crumbed options that supermarkets

528
00:22:52,760 --> 00:22:55,600
Speaker 3: can go down to as low as forty percent chicken,

529
00:22:56,000 --> 00:22:58,879
Speaker 3: so less than half in the product that you're buying.

530
00:22:58,920 --> 00:23:01,640
Speaker 3: And often the kids type products, the fingers and things

531
00:23:01,640 --> 00:23:05,760
Speaker 3: that are much much lower percentages of chicken. So I personally,

532
00:23:05,880 --> 00:23:08,640
Speaker 3: I am trying to find something that's over seventy percent. Now,

533
00:23:09,040 --> 00:23:13,359
Speaker 3: Leanne and I have previously mentioned the Woolies' breasts that

534
00:23:13,400 --> 00:23:15,399
Speaker 3: are in the frozen section, and there is a couple

535
00:23:15,400 --> 00:23:19,240
Speaker 3: there that upwards of eighty percent chicken, but they're not

536
00:23:19,359 --> 00:23:22,679
Speaker 3: necessarily the full schnitzel experience, so they're okay if you

537
00:23:22,880 --> 00:23:23,159
Speaker 3: like them.

538
00:23:23,200 --> 00:23:24,520
Speaker 4: There's certainly great quality.

539
00:23:24,560 --> 00:23:26,920
Speaker 3: There's a marinated one and then a light crumb which

540
00:23:26,960 --> 00:23:30,119
Speaker 3: comes in over eighty percent chicken, which are outstanding, but

541
00:23:30,640 --> 00:23:32,760
Speaker 3: for kids or yourself, you might find them a bit

542
00:23:32,880 --> 00:23:34,920
Speaker 3: light on in terms of they're not quite the same

543
00:23:35,000 --> 00:23:38,200
Speaker 3: quality or taste and texture of a schnitty. So these

544
00:23:38,200 --> 00:23:40,800
Speaker 3: are my favorite ones and then also the ones to

545
00:23:40,800 --> 00:23:42,520
Speaker 3: be a little bit careful of. And this is actually

546
00:23:42,560 --> 00:23:45,040
Speaker 3: the one that I myself buy because I was so

547
00:23:45,160 --> 00:23:48,679
Speaker 3: shocked that it was so high. So the one I

548
00:23:48,760 --> 00:23:51,119
Speaker 3: get now, this is not in the frozen section, this

549
00:23:51,240 --> 00:23:53,480
Speaker 3: is in the fresh section, but the Coles Free Range

550
00:23:53,520 --> 00:23:56,520
Speaker 3: Top Proved Chicken sits all four hundred grams, which retails

551
00:23:56,520 --> 00:24:00,520
Speaker 3: at twelve dollars, is seventy two percent chicken, which is

552
00:24:00,760 --> 00:24:04,080
Speaker 3: incredibly high, and they're very tasty. My kids love them,

553
00:24:04,480 --> 00:24:06,439
Speaker 3: and I'm happy nutritionally.

554
00:24:05,920 --> 00:24:06,800
Speaker 4: With seventy percent.

555
00:24:07,240 --> 00:24:09,760
Speaker 3: I think that's a pretty good product, particularly if you

556
00:24:09,760 --> 00:24:11,600
Speaker 3: don't have that time to go and sort of blitz

557
00:24:11,680 --> 00:24:14,359
Speaker 3: the nine grain bread and do your own. The next

558
00:24:14,400 --> 00:24:16,400
Speaker 3: one that are actually pretty good.

559
00:24:17,119 --> 00:24:19,920
Speaker 4: Stagles is that night the lily tail.

560
00:24:20,480 --> 00:24:22,160
Speaker 2: The lily tale ones.

561
00:24:21,880 --> 00:24:24,479
Speaker 3: That look healthy are actually less than the coals at

562
00:24:24,480 --> 00:24:28,240
Speaker 3: sixty eight percent, so they're okay. But the other one

563
00:24:28,240 --> 00:24:31,320
Speaker 3: for any Costco shoppers, and I know that there's plenty

564
00:24:31,359 --> 00:24:35,160
Speaker 3: of people who love shopping at Costco. The stegles kinwar

565
00:24:35,280 --> 00:24:38,679
Speaker 3: and wholemeal crumb is also about sixty nine percent chicken.

566
00:24:38,760 --> 00:24:41,120
Speaker 3: Now you can get that in like a jumbo bag.

567
00:24:41,160 --> 00:24:43,439
Speaker 3: It's quite cost effective for families if you do have

568
00:24:43,480 --> 00:24:46,439
Speaker 3: a Costco membership. And again I've been pretty happy with

569
00:24:46,600 --> 00:24:49,760
Speaker 3: sort of pretty close to seventy percent chicken. But I

570
00:24:49,840 --> 00:24:51,800
Speaker 3: just wanted to highlight some of the other options and

571
00:24:51,840 --> 00:24:53,960
Speaker 3: how low they can be, and why it's important you

572
00:24:54,000 --> 00:24:56,439
Speaker 3: do that quick scan of your ingredient list and get

573
00:24:56,960 --> 00:24:59,960
Speaker 3: the higher amounts, because say, for example, the crumb chicken

574
00:25:00,040 --> 00:25:03,760
Speaker 3: nuggets from Coals are just forty seven percent chicken, like

575
00:25:04,240 --> 00:25:06,439
Speaker 3: less chicken than it's meant to be, So that's certainly

576
00:25:06,480 --> 00:25:07,719
Speaker 3: not a good idea for the kids.

577
00:25:08,040 --> 00:25:08,840
Speaker 4: And then the other ones.

578
00:25:08,880 --> 00:25:11,280
Speaker 3: I wanted to check lean with the chicken dinosaurs, because

579
00:25:11,320 --> 00:25:14,880
Speaker 3: I have got so many clients or even friends who

580
00:25:14,920 --> 00:25:19,119
Speaker 3: feed chicken dinosaurs to the kids, and that's They're a

581
00:25:19,200 --> 00:25:22,760
Speaker 3: real product that have been marketed to young families. But

582
00:25:23,320 --> 00:25:25,520
Speaker 3: I'm thinking they're about fifty percent from memory, I'm just

583
00:25:25,520 --> 00:25:28,239
Speaker 3: going to do a quick little search. But yeah, so

584
00:25:28,280 --> 00:25:31,640
Speaker 3: that's what you're looking for. Seventy percent chicken minimum if

585
00:25:31,640 --> 00:25:33,720
Speaker 3: you want to push it. The Woolies ones in the

586
00:25:33,760 --> 00:25:36,760
Speaker 3: black box have got a bit more, but yeah, anything

587
00:25:36,880 --> 00:25:39,960
Speaker 3: under fifty or even sixty is just unacceptable as a

588
00:25:40,000 --> 00:25:42,320
Speaker 3: protein rich food. You're paying for far more batter and

589
00:25:42,400 --> 00:25:45,400
Speaker 3: crumb than you are chicken. So basically the lower down

590
00:25:45,520 --> 00:25:47,320
Speaker 3: on the ingredient list is the chicken or the meat.

591
00:25:47,320 --> 00:25:50,359
Speaker 3: They would say lasagna the worst the product is. So

592
00:25:50,440 --> 00:25:52,399
Speaker 3: that quick scan and how much chicken will give you

593
00:25:52,400 --> 00:25:54,560
Speaker 3: a really good idea of some quick and easy options

594
00:25:54,840 --> 00:25:55,879
Speaker 3: for busy families.

595
00:25:56,119 --> 00:25:58,119
Speaker 1: Yeah, and I think the kicker will be from a

596
00:25:58,119 --> 00:26:01,520
Speaker 1: budgeting perspective, up the price. But I'm going to assume

597
00:26:01,520 --> 00:26:03,480
Speaker 1: that the ones with the lower maps of chicken breast,

598
00:26:03,520 --> 00:26:05,879
Speaker 1: so you know, under sixty percent forty seven percent, like

599
00:26:05,880 --> 00:26:07,840
Speaker 1: you mentioned, they're obviously going to be cheaper, right, because

600
00:26:07,920 --> 00:26:10,719
Speaker 1: chicken is a lot more expensive than what you know,

601
00:26:10,760 --> 00:26:12,879
Speaker 1: crumbing and batter or a bit of flour and that

602
00:26:12,920 --> 00:26:14,840
Speaker 1: sort of thing is So it is kind of that

603
00:26:14,920 --> 00:26:17,600
Speaker 1: jogger where you are paying more for the better quality ones,

604
00:26:17,600 --> 00:26:20,040
Speaker 1: but you're also getting more chicken at the end of day,

605
00:26:20,160 --> 00:26:22,239
Speaker 1: so it is a better quality product. It will be

606
00:26:22,280 --> 00:26:25,160
Speaker 1: more expensive, but it's that trade off between you want

607
00:26:25,320 --> 00:26:27,280
Speaker 1: more protein because it's going to be better for your

608
00:26:27,320 --> 00:26:28,119
Speaker 1: lead muscle mass.

609
00:26:28,200 --> 00:26:30,120
Speaker 2: You know, we're talking for adults. If it was for kids,

610
00:26:30,119 --> 00:26:30,880
Speaker 2: it's not to.

611
00:26:30,840 --> 00:26:32,399
Speaker 1: Me, it's not so much of an issue because a

612
00:26:32,480 --> 00:26:34,359
Speaker 1: chicken nuggets a chicken nugget at the end of the day.

613
00:26:34,520 --> 00:26:36,240
Speaker 1: But I think for adults it is better to get

614
00:26:36,240 --> 00:26:38,520
Speaker 1: the higher quality source of protein and a little bit,

615
00:26:38,760 --> 00:26:41,040
Speaker 1: you know, a little bit of the leaner protein, and

616
00:26:41,080 --> 00:26:42,919
Speaker 1: the better type of crumb if you can. Like you

617
00:26:42,920 --> 00:26:44,720
Speaker 1: mentioned the stagles, one has a bit of a quinoa

618
00:26:45,400 --> 00:26:47,440
Speaker 1: sort of coating on it, which is going to be

619
00:26:47,440 --> 00:26:48,840
Speaker 1: a little bit better than just using a.

620
00:26:48,760 --> 00:26:50,439
Speaker 2: Bit of like white bread crumbing on it.

621
00:26:50,480 --> 00:26:53,399
Speaker 3: As well, fifty one percent of dinosaurs, so there are

622
00:26:53,440 --> 00:26:57,959
Speaker 3: certainly better options for the kids, like fifty I wouldn't

623
00:26:57,960 --> 00:27:00,720
Speaker 3: buy fifty percent for fish or chicken. I'm wanting at

624
00:27:00,800 --> 00:27:03,640
Speaker 3: least sixty and trope leg seventy. So unfortunately the tempera

625
00:27:03,720 --> 00:27:07,320
Speaker 3: dinosaurs are sort of half better half chicken. So there's

626
00:27:07,320 --> 00:27:09,679
Speaker 3: definitely better options there. And you know, if you do

627
00:27:09,760 --> 00:27:11,359
Speaker 3: have a bit of time and you want to do

628
00:27:11,440 --> 00:27:14,080
Speaker 3: your own, no problem. You know, get tenderloins, get breastpints

629
00:27:14,080 --> 00:27:16,600
Speaker 3: on sale. The key is to blitz your sort of

630
00:27:16,920 --> 00:27:19,440
Speaker 3: hard bread multi grain we love the most, or even

631
00:27:19,480 --> 00:27:21,879
Speaker 3: a whole meal if you've got leftover the soylin crumb

632
00:27:22,160 --> 00:27:24,160
Speaker 3: in my book The Pery in our book The Perry Plan,

633
00:27:24,240 --> 00:27:26,520
Speaker 3: you've got a soy linseed crumb schnitzel in there if

634
00:27:26,520 --> 00:27:29,280
Speaker 3: you want the recipe, and that is gold standard versus

635
00:27:29,280 --> 00:27:31,320
Speaker 3: say a panco or a blitzed crumb that you can

636
00:27:31,320 --> 00:27:34,760
Speaker 3: find in supermarkets. But yeah, definitely for kids there are

637
00:27:34,800 --> 00:27:37,439
Speaker 3: better options than say, dinosaurs, which are down around that

638
00:27:37,480 --> 00:27:38,439
Speaker 3: fifty percent chicken.

639
00:27:39,080 --> 00:27:39,560
Speaker 2: Alrighty.

640
00:27:39,600 --> 00:27:42,560
Speaker 1: And then moving from all things chicken, nuggies and snitties,

641
00:27:43,000 --> 00:27:45,320
Speaker 1: we're talking about protein powder. So a listener question is

642
00:27:45,400 --> 00:27:48,040
Speaker 1: I haven't used protein powder before, Do I need it?

643
00:27:48,040 --> 00:27:49,000
Speaker 2: And should I take it?

644
00:27:49,160 --> 00:27:51,480
Speaker 1: So it's a great question, Susie, and we do know

645
00:27:51,480 --> 00:27:53,919
Speaker 1: that we've got our beautiful range of protein powder. We

646
00:27:53,960 --> 00:27:56,520
Speaker 1: sell that at designed by a dietitians, some new little company.

647
00:27:56,520 --> 00:27:57,240
Speaker 2: We're very proud of it.

648
00:27:57,240 --> 00:27:59,239
Speaker 1: We've got two blends of Women's Blend and the Pre

649
00:27:59,359 --> 00:28:01,560
Speaker 1: and Probody blend. So if you guys are new to

650
00:28:01,640 --> 00:28:04,960
Speaker 1: listening to the podcast, head to Design by Dietitians dot

651
00:28:04,960 --> 00:28:07,280
Speaker 1: com and check out our narrowsh range of protein powders.

652
00:28:07,359 --> 00:28:09,879
Speaker 1: But to answer our listener question, a protein powder is

653
00:28:09,920 --> 00:28:12,240
Speaker 1: not for everybody, is certainly not needed in the diet,

654
00:28:12,240 --> 00:28:15,359
Speaker 1: but it can give a very easy and convenient boost.

655
00:28:15,359 --> 00:28:18,200
Speaker 1: Do I use protein powder myself? Yes, I'm a busy mum.

656
00:28:18,520 --> 00:28:20,600
Speaker 1: The protein powder that I use is safe for breastfeeding.

657
00:28:20,680 --> 00:28:24,119
Speaker 1: It's the pre probotic range from our Design by Dietitian range.

658
00:28:24,200 --> 00:28:26,119
Speaker 1: But I don't use it every day and I don't

659
00:28:26,160 --> 00:28:28,840
Speaker 1: need it. It's just for me more of a convenient option.

660
00:28:28,920 --> 00:28:30,840
Speaker 1: If I'm running out the door, I want to take

661
00:28:30,840 --> 00:28:32,359
Speaker 1: a bit of a SMOOTHI or something with me in

662
00:28:32,400 --> 00:28:34,520
Speaker 1: the car. Some days I might run out of Greek

663
00:28:34,560 --> 00:28:36,399
Speaker 1: yogat Some days I might just be over you know,

664
00:28:36,440 --> 00:28:37,600
Speaker 1: some days I might want to use a bit of

665
00:28:37,640 --> 00:28:40,200
Speaker 1: Greek yogurt and protein powder together. So I use it

666
00:28:40,240 --> 00:28:42,840
Speaker 1: to sort of sweeten and flavor some of my recipes

667
00:28:42,880 --> 00:28:45,920
Speaker 1: as well, But I generally say susie, particularly for my

668
00:28:46,040 --> 00:28:48,680
Speaker 1: clients I typically don't like. I can't remember the last

669
00:28:48,680 --> 00:28:50,360
Speaker 1: time I used protein powder in a lunch or in

670
00:28:50,480 --> 00:28:53,120
Speaker 1: dinner recipe, but I will use it, i'd say forty

671
00:28:53,120 --> 00:28:56,120
Speaker 1: to fifty percent of the time in breakfast style recipes

672
00:28:56,560 --> 00:28:59,160
Speaker 1: or as a post workout style option. So where you're

673
00:28:59,200 --> 00:29:02,280
Speaker 1: not able to eat that recommended twenty to thirty grams

674
00:29:02,320 --> 00:29:05,440
Speaker 1: of protein in a meal, we might be using protein

675
00:29:05,480 --> 00:29:08,840
Speaker 1: powder to just boost the overall protein content of a meal.

676
00:29:09,120 --> 00:29:11,080
Speaker 1: Say you were someone that loved a bowl of cereal

677
00:29:11,120 --> 00:29:13,520
Speaker 1: in the morning, and your cereal I don't know as

678
00:29:13,520 --> 00:29:15,960
Speaker 1: a serf, might have about four grams of protein, and

679
00:29:15,960 --> 00:29:17,440
Speaker 1: then you add a cup of milk into that. A

680
00:29:17,440 --> 00:29:19,520
Speaker 1: cup of milk might have between sort of six to

681
00:29:19,560 --> 00:29:21,960
Speaker 1: eight grams of protein. Really, depending on the type of

682
00:29:22,000 --> 00:29:24,120
Speaker 1: milk you're using, plant based milk, it might have you know,

683
00:29:24,280 --> 00:29:26,520
Speaker 1: only zero to one grams of protein in it. So

684
00:29:26,600 --> 00:29:30,560
Speaker 1: you might have on average maybe say five to ten

685
00:29:30,600 --> 00:29:33,400
Speaker 1: grams of protein in a bowl of cereal. When the

686
00:29:33,480 --> 00:29:37,240
Speaker 1: goal is fat loss or maintaining your lean muscle mass. Ideally,

687
00:29:37,320 --> 00:29:40,200
Speaker 1: healthy adults what a minimum of twenty grams up to

688
00:29:40,240 --> 00:29:43,080
Speaker 1: thirty to thirty five grams per meal, depending on your

689
00:29:43,120 --> 00:29:46,280
Speaker 1: individual requirements. So I don't use a full server of

690
00:29:46,280 --> 00:29:49,280
Speaker 1: protein powder when I'm using it to improve the nutritional

691
00:29:49,280 --> 00:29:51,920
Speaker 1: composition of a meal, I might use a half scoop

692
00:29:52,000 --> 00:29:54,120
Speaker 1: or a three quarter scoop, or maybe just ten grams

693
00:29:54,120 --> 00:29:56,000
Speaker 1: if I've also got a bit of grick yogurt and

694
00:29:56,080 --> 00:29:58,640
Speaker 1: milk in that recipe as well. So I'm just using

695
00:29:58,760 --> 00:30:01,280
Speaker 1: enough protein powder to get my client up to about

696
00:30:01,280 --> 00:30:03,680
Speaker 1: twenty five to thirty grams in that recipe or in

697
00:30:03,760 --> 00:30:06,280
Speaker 1: that meal, and then I'm pretty happy with the composition

698
00:30:06,360 --> 00:30:08,440
Speaker 1: of that from a fat loss perspective or from a

699
00:30:08,480 --> 00:30:11,600
Speaker 1: building or maintaining lean muscle perspective. So I really don't

700
00:30:11,680 --> 00:30:13,480
Speaker 1: use it at lunch or dinner. I don't ever give

701
00:30:13,520 --> 00:30:15,760
Speaker 1: clients a protein shake just as a snack. I know

702
00:30:15,800 --> 00:30:17,520
Speaker 1: a lot of people do that, and there's nothing wrong

703
00:30:17,560 --> 00:30:20,360
Speaker 1: with that, but I prefer my clients to eat their protein.

704
00:30:20,400 --> 00:30:22,440
Speaker 1: I find it a lot more filling and same deal.

705
00:30:22,480 --> 00:30:25,160
Speaker 1: I don't use a protein shake as breakfast. It's not breakfast,

706
00:30:25,160 --> 00:30:27,760
Speaker 1: it's not enough calories, it doesn't have the complete nutritional

707
00:30:27,800 --> 00:30:30,160
Speaker 1: profile that we want. I use it as part of

708
00:30:30,200 --> 00:30:32,720
Speaker 1: a breakfast recipe, but I don't use it in replacement

709
00:30:32,800 --> 00:30:35,080
Speaker 1: of a breakfast. Put it that way. So there's sort

710
00:30:35,080 --> 00:30:38,440
Speaker 1: of my indications where I would use a protein powder

711
00:30:38,480 --> 00:30:40,320
Speaker 1: if the client's not able to meet the twenty to

712
00:30:40,360 --> 00:30:43,120
Speaker 1: thirty grams of protein in a meal. And also the

713
00:30:43,160 --> 00:30:45,960
Speaker 1: other one is susie if they're working out at random times,

714
00:30:46,000 --> 00:30:48,960
Speaker 1: Like I've got one lovely client of mine who lives

715
00:30:48,960 --> 00:30:52,000
Speaker 1: on a farm, and sometimes just due to her like

716
00:30:52,040 --> 00:30:55,200
Speaker 1: her work hours, sometimes she works out at like eleven am.

717
00:30:55,280 --> 00:30:57,479
Speaker 1: Sometimes she works out at about four pm. So the

718
00:30:57,520 --> 00:30:59,600
Speaker 1: timing of the workouts and she does quite heavy like

719
00:30:59,640 --> 00:31:01,880
Speaker 1: cross bit style workouts where we need to get in

720
00:31:02,120 --> 00:31:04,720
Speaker 1: a really good post workout fuel for her within about

721
00:31:04,760 --> 00:31:07,120
Speaker 1: an hour of finishing working out. So if she finishes

722
00:31:07,120 --> 00:31:09,360
Speaker 1: a workout at say four thirty five, but by the

723
00:31:09,360 --> 00:31:11,800
Speaker 1: time she gets the kids home, she cooks dinner, dinner's

724
00:31:11,800 --> 00:31:14,280
Speaker 1: on the table. Sometimes that's not till seven, so she

725
00:31:14,440 --> 00:31:17,160
Speaker 1: needs to have something. It's too long a wait before

726
00:31:17,200 --> 00:31:19,479
Speaker 1: she can actually get in some proper fueling at dinner.

727
00:31:19,640 --> 00:31:21,920
Speaker 1: So we'll build in a little bit of Say we

728
00:31:22,000 --> 00:31:24,320
Speaker 1: might give her like a high protein yoga and a

729
00:31:24,320 --> 00:31:26,640
Speaker 1: couple of dates or something. We might do a berry

730
00:31:26,680 --> 00:31:28,560
Speaker 1: based smoothie with a bit of protein powder and a

731
00:31:28,560 --> 00:31:30,480
Speaker 1: bit of milk in there, and maybe some hemp seeds

732
00:31:30,560 --> 00:31:32,240
Speaker 1: or something a little bit of extra fat or something

733
00:31:32,320 --> 00:31:34,720
Speaker 1: just to tie her over until that next meal and

734
00:31:34,760 --> 00:31:37,040
Speaker 1: she can fuel properly in that next meal. So that's

735
00:31:37,080 --> 00:31:39,880
Speaker 1: probably the other indication I would recommend using something like

736
00:31:39,880 --> 00:31:43,200
Speaker 1: a protein powder if you do have random workout times

737
00:31:43,240 --> 00:31:45,840
Speaker 1: where you might finish work quite early, head home, have

738
00:31:45,880 --> 00:31:48,320
Speaker 1: dinner with a family, then go for your workout at

739
00:31:48,360 --> 00:31:50,200
Speaker 1: say eight pm at the gym, and by the time

740
00:31:50,320 --> 00:31:52,000
Speaker 1: you get home at nine o'clock, you might not go

741
00:31:52,040 --> 00:31:54,080
Speaker 1: to bed till ten thirty eleven if you're a bit

742
00:31:54,080 --> 00:31:57,560
Speaker 1: of a late night owl, but you want to get

743
00:31:57,600 --> 00:32:00,840
Speaker 1: something into fuel yourself after that work so something like

744
00:32:00,880 --> 00:32:03,080
Speaker 1: a light of smoothie using a bit of protein powder

745
00:32:03,120 --> 00:32:05,280
Speaker 1: in it, or stirring a bit of protein powder into

746
00:32:05,320 --> 00:32:07,800
Speaker 1: some yogurt because you know a standard tubby yogurt might

747
00:32:07,840 --> 00:32:10,160
Speaker 1: be eight grams of protein. You again want to get

748
00:32:10,160 --> 00:32:13,240
Speaker 1: that up to about twenty grams to enable your muscles

749
00:32:13,240 --> 00:32:15,240
Speaker 1: to be able to get in enough protein to support

750
00:32:15,240 --> 00:32:17,480
Speaker 1: that big workout that you did. So that's with the

751
00:32:17,520 --> 00:32:19,880
Speaker 1: third indication where I would use a protein powder or

752
00:32:19,920 --> 00:32:23,480
Speaker 1: recommend it if the timing of your workouts doesn't support

753
00:32:23,680 --> 00:32:26,160
Speaker 1: coming home and eating a proper balanced meal, you're more

754
00:32:26,200 --> 00:32:28,080
Speaker 1: looking for a bit of a snack afterwards, and that

755
00:32:28,200 --> 00:32:30,640
Speaker 1: snack what you've got is enable to meet those kind

756
00:32:30,680 --> 00:32:33,520
Speaker 1: of higher protein requirements post training, if the goal is

757
00:32:33,560 --> 00:32:36,080
Speaker 1: to build some lean muscle mass. What about Ususie do

758
00:32:36,120 --> 00:32:37,920
Speaker 1: you recommend protein powder for your clients?

759
00:32:38,400 --> 00:32:39,840
Speaker 4: I have two scenarios.

760
00:32:39,880 --> 00:32:42,320
Speaker 3: If my clients love a shake or smoothie for breakfast,

761
00:32:42,360 --> 00:32:45,240
Speaker 3: I would definitely incorporate it there I find people kind

762
00:32:45,240 --> 00:32:47,480
Speaker 3: of use it or they don't, but where I will

763
00:32:47,480 --> 00:32:50,920
Speaker 3: start to introduce it. If I've got clients who don't

764
00:32:51,000 --> 00:32:55,320
Speaker 3: love protein yogurt or for example, like coconut yogurt, and

765
00:32:55,360 --> 00:32:57,640
Speaker 3: I'm not getting enough protein at snacks, I will get

766
00:32:57,640 --> 00:33:00,280
Speaker 3: them sometimes to add it into that. So I had

767
00:33:00,320 --> 00:33:02,280
Speaker 3: a good friend of mine, actually she's only tiny, and

768
00:33:02,320 --> 00:33:06,440
Speaker 3: she's vegetarian, not vegan, but she's has been using coconut yogurt.

769
00:33:06,440 --> 00:33:08,800
Speaker 4: She likes it, So I got her just to.

770
00:33:08,720 --> 00:33:10,600
Speaker 3: Bump her protein up by adding a bit when she

771
00:33:11,040 --> 00:33:12,800
Speaker 3: had that as a snack. So they're kind of the

772
00:33:12,840 --> 00:33:15,720
Speaker 3: two scenarios. I think as we learn more and more

773
00:33:15,800 --> 00:33:18,760
Speaker 3: about the protein requirements of women increasing as they move

774
00:33:18,840 --> 00:33:20,880
Speaker 3: through their forties and fifties, it will become a product

775
00:33:20,920 --> 00:33:23,800
Speaker 3: that people are more interested in because we're learning more

776
00:33:23,840 --> 00:33:27,120
Speaker 3: about the metabolic benefits of reaching those protein targets and

777
00:33:27,120 --> 00:33:30,920
Speaker 3: prevent muscle mass loss and almost preventing weight game over

778
00:33:30,960 --> 00:33:34,080
Speaker 3: time thanks to helping reduce carbohydrate intake. So I think

779
00:33:34,120 --> 00:33:37,000
Speaker 3: it is absolutely a growth area for women as we

780
00:33:37,080 --> 00:33:39,480
Speaker 3: move through those different age bands. But yet they're the

781
00:33:39,520 --> 00:33:41,200
Speaker 3: two scenarios which I tend to turn to.

782
00:33:41,280 --> 00:33:43,360
Speaker 2: It all right, Susie, want to aboup up the potty.

783
00:33:43,440 --> 00:33:46,160
Speaker 1: We just wanted to took you through our new live

784
00:33:46,240 --> 00:33:49,400
Speaker 1: webinar which is coming up, so it will be at

785
00:33:49,400 --> 00:33:52,640
Speaker 1: seven thirty pm at Sydney time, so AEDT on the

786
00:33:52,720 --> 00:33:55,600
Speaker 1: seventh of March. So in celebration of International Women's Day

787
00:33:55,640 --> 00:33:58,320
Speaker 1: that week, Susie and I are running a live webinar,

788
00:33:58,400 --> 00:34:00,000
Speaker 1: so you can join us live or you can also

789
00:34:00,120 --> 00:34:03,440
Speaker 1: purchase to replay. Now. The webinar is Eating for Best Self.

790
00:34:03,440 --> 00:34:06,840
Speaker 1: We are chatting all things energy, hormones and beating burnout.

791
00:34:07,200 --> 00:34:10,480
Speaker 1: So we will be talking about why the foundations of

792
00:34:10,520 --> 00:34:13,359
Speaker 1: your diet are so incredibly important to feeling like your

793
00:34:13,360 --> 00:34:15,560
Speaker 1: best self. We're going to go through easy ways to

794
00:34:15,600 --> 00:34:18,160
Speaker 1: manage your energy levels on a daily basis. We'll talk

795
00:34:18,200 --> 00:34:22,520
Speaker 1: about the science behind energy regulations, hormones, well being a diet,

796
00:34:22,840 --> 00:34:24,800
Speaker 1: talk about some of the signs or the red flags

797
00:34:24,800 --> 00:34:26,799
Speaker 1: that your hormones might be out of whack or your

798
00:34:26,920 --> 00:34:28,600
Speaker 1: energy levels are a bit out of whack, and what

799
00:34:28,680 --> 00:34:30,520
Speaker 1: tests you can do to get on top of them.

800
00:34:30,760 --> 00:34:33,240
Speaker 1: And then finally we'll wrap up with the science behind

801
00:34:33,280 --> 00:34:36,759
Speaker 1: burnout and how to regroup and actually rebuild. Amongst a

802
00:34:36,880 --> 00:34:39,719
Speaker 1: really busy kind of lifestyle where you don't really have

803
00:34:39,800 --> 00:34:42,040
Speaker 1: the ability to do much, there are some really key

804
00:34:42,120 --> 00:34:44,360
Speaker 1: things and some easy things you can implement on a

805
00:34:44,360 --> 00:34:46,960
Speaker 1: regular basis. Susie and I will be chatting all through

806
00:34:47,080 --> 00:34:49,480
Speaker 1: that Eating for Best Self webinar. So it's on our

807
00:34:49,520 --> 00:34:52,160
Speaker 1: website now, which is the nutritioncouch dot com. It is

808
00:34:52,200 --> 00:34:54,319
Speaker 1: retailing for thirty nine dollars. As I said, you can

809
00:34:54,360 --> 00:34:56,480
Speaker 1: join us live we'll do some Q and as as well,

810
00:34:56,680 --> 00:34:58,880
Speaker 1: or you can watch the replay, so anywhere around the

811
00:34:58,880 --> 00:34:59,800
Speaker 1: world it's available.

812
00:35:00,080 --> 00:35:03,000
Speaker 2: And the other webinar we've got coming up, Susie, that

813
00:35:03,080 --> 00:35:04,200
Speaker 2: one won't be live.

814
00:35:04,440 --> 00:35:07,040
Speaker 3: Is breaking the diet cycle. Yeah, breaking the diet cycle.

815
00:35:07,320 --> 00:35:09,320
Speaker 1: That one won't be live, So you can purchase that anytime,

816
00:35:09,320 --> 00:35:11,000
Speaker 1: and as soon as we record that and sell that,

817
00:35:11,040 --> 00:35:13,080
Speaker 1: you'll you'll be delivered that into your inbox. And we

818
00:35:13,120 --> 00:35:15,400
Speaker 1: do have a special deal for International Women's Day. You

819
00:35:15,440 --> 00:35:18,400
Speaker 1: can purchase both webinars singlely they're thirty nine dollars, or

820
00:35:18,400 --> 00:35:21,399
Speaker 1: you can purchase them both together for sixty nine dollars

821
00:35:21,480 --> 00:35:23,520
Speaker 1: and there's an automatic coopon that should add on the

822
00:35:23,560 --> 00:35:24,440
Speaker 1: website for.

823
00:35:24,320 --> 00:35:24,919
Speaker 2: That as well.

824
00:35:25,040 --> 00:35:27,359
Speaker 1: So breaking the diet cycle, as Susie said, it's all

825
00:35:27,360 --> 00:35:30,359
Speaker 1: about taking control of your weight, beating self sabotage, and

826
00:35:30,400 --> 00:35:32,960
Speaker 1: just ditching the diet resentment for good. Not feeling like

827
00:35:33,000 --> 00:35:35,680
Speaker 1: you're resenting having to work hard and be on a

828
00:35:35,760 --> 00:35:38,000
Speaker 1: diet to lose weight and get to your best body,

829
00:35:38,239 --> 00:35:41,480
Speaker 1: actually taking control of that and feeling empowered around that

830
00:35:41,560 --> 00:35:44,160
Speaker 1: as well. So breaking the diet cycle. The webinar's coming soon.

831
00:35:44,239 --> 00:35:47,120
Speaker 1: It's available for sale on our website and we hope

832
00:35:47,120 --> 00:35:49,480
Speaker 1: to see you guys either live online for Eating for

833
00:35:49,520 --> 00:35:52,480
Speaker 1: Best Self or in the webinar for Breaking the Diet

834
00:35:52,520 --> 00:35:54,759
Speaker 1: Cycle very soon, and we'll catch you guys in the

835
00:35:54,800 --> 00:35:56,040
Speaker 1: next podcast next week.

836
00:35:56,120 --> 00:36:02,560
Speaker 4: Thanks for listening.