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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 Sissy 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 1: And for all the snitty lovers out there, we found

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Speaker 1: the best and the worst supermarket chrumb chicken products and

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Speaker 1: our list of question today is all about protein and

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Speaker 1: protein powder. But to kick us off today, Susie, we

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

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

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

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

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Speaker 1: the lifestyle of a purer and more so than something

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Speaker 1: I should or shouldn't do. For a lot of my clients,

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Speaker 1: if they are doing fasting, it just fits in really

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Speaker 1: easily with their lifestyle. But there is a new one

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Speaker 1: talking about the benefits of I think it was from

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

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Speaker 1: deprived mom?

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Speaker 2: 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 and

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

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

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

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

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Speaker 3: times on the podcast, the Ones, the how we use it,

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Speaker 3: the different types, and this is basically an adjusted version

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Speaker 3: of fasting based on some research in which they were

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Speaker 3: fiddling around with different regimes, because traditionally there was the

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Speaker 3: five to two where there was two are low calorie

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Speaker 3: 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.

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Speaker 2: So this is a new.

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Speaker 3: Lot of dark 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 like glucose levels,

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Speaker 3: inflammatory markers, were significantly decreased over time and associated with

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Speaker 3: reduced risk of aging and better cellular health. And so

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Speaker 3: I thought, oh, it's actually what they called, i should say,

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Speaker 3: a lower chronological age. So basically the people the cells

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Speaker 3: were healthier and were mimicking a longer lifespan long term.

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Speaker 3: So you know, of course we can't say people will

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Speaker 3: live longer, but from a cellular health perspective, it did

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Speaker 3: look very very positive in the study that I believe

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Speaker 3: when over two Years was published in the journal Nature Communications,

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Speaker 3: I should say it was also very early in the

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Speaker 3: research phase, but I thought it just came back to

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Speaker 3: a good discussion lean that when it comes to calorie

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Speaker 3: intakeover time. What I notice is that people are very

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Speaker 3: keen to eat a minimum number of calories each day,

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

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

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Speaker 3: in line with social.

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Speaker 2: Eating, particularly weekends.

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Speaker 3: So the average client would eat pretty well, say Monday

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Speaker 3: to Wednesday, and then it starts to go downhill Thursday,

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Speaker 3: as the alcohol picks up and the takeaways pick up,

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Speaker 3: and then there is pure debauchery over the weekends where

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

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

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Speaker 2: So I have typically.

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Speaker 3: Always encouraged my clients to have lighter, lower calorie days,

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Speaker 3: and when you put that out there on social media,

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Speaker 3: you get a lot of kickback. Oh, you're promoting fat dieting.

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Speaker 3: You should be encouraging that. But my rationale having a

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Speaker 3: light day or two, so for example, waking up in

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Speaker 3: the morning and just having a veggie juice or a shake,

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Speaker 3: and then maybe a salad for lunch, maybe just some

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Speaker 3: light fruit or veggies in the afternoon, and then a

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Speaker 3: soup for dinner. There's nothing wrong with having a lighter day.

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Speaker 3: You're very happy to have heavier days. It's not going

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Speaker 3: to kill you to have a light day or two.

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Speaker 3: And I like this as a model because I think

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Speaker 3: it's sustainable, and one of our pet hates is any

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Speaker 3: dietary regime that's not sustainable, whether it's replacing all your

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Speaker 3: food with shakes or fruit juice is heaven forbid. Or

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

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

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

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

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

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Speaker 3: that's not great for us.

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Speaker 2: So what I like about.

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Speaker 3: This is a model, and admittedly it's in its very

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

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

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Speaker 3: for me, is a sustainable model. And also you're not

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Speaker 3: encouraging people eat nothing. You know, with some very smart work,

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Speaker 3: you can easily eat quite a lot for that many

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Speaker 3: calories if you're smart with your soups and your vegetables.

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Speaker 3: And certainly it can be a nice buffer for people

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Speaker 3: who are used to sort of overdoing it some of

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Speaker 3: the time, and certainly it appears there are a number

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Speaker 3: of cellular health benefits without having to revert to much

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Speaker 3: more extreme fasting.

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Speaker 1: And the early research showed 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: and definitely not while breastfeeding at the moment, but it

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Speaker 1: will take that little bit more wheellpower because it does

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

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

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

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Speaker 1: them eating around on average seven to twenty calories, So

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Speaker 1: it does take a little bit of a drop. But

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

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

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Speaker 1: calorie protein barrows your breakfast, if you're being a bit

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

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Speaker 1: of whole foods and veggies and soups and you know,

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Speaker 1: veggie based juices, you 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. It was

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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 he 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 participants, 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 rage 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 to 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. So I can definitely see the pros and

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Speaker 1: cons of that depending on the type of person. So

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Speaker 1: 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. You know. It's not like you

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Speaker 3: do a perfect diet and get extra scores or extra

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Speaker 3: years on your life. We can hope for that, but

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Speaker 3: it's not absolute, you know. I think it's more about

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Speaker 3: life and balance. And for example, in that model, I

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Speaker 3: would you know, if someone was coming and wanted to

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Speaker 3: get the benefits of this kind of research or even

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Speaker 3: kickstart weight and reduce inflammation, or if someone had glucose

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Speaker 3: regulation issues, insulin resistance, high risk of diabetes, I would

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Speaker 3: be encouraging them to say, I want you to commit

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Speaker 3: to a quiet a week, you know, once a month

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Speaker 3: where maybe from Sunday to Thursday, you don't go out

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Speaker 3: a whole lot. You are prepared to go to bed

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Speaker 3: early and really prepare your meals at home because that

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Speaker 3: gets you on that right step to balancing it out

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Speaker 3: and kitting the ground running. You know, we know from

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Speaker 3: weight loss research, if people get initial results, it's very

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

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Speaker 3: setting your life up with the systems that are supporting that,

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Speaker 3: and perhaps in a life that does tend to be

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Speaker 3: very busy, where mum's listening or parents listening will know

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Speaker 3: there's sort of school time and a holiday time, and

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Speaker 3: it's very hard in holiday time to get anything done

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Speaker 3: because there's so much else going on. And it's similar

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Speaker 3: you may find that you do need a day two

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Speaker 3: days a week each month that are quieter, and that's

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Speaker 3: where that would work quite well in overall lifestyle balance

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Speaker 3: keeping in mindly and that we spend so much time

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Speaker 3: out gallivanting socializing, you know, sometimes we just haven't got

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Speaker 3: that buffer effect right, Which leads us on to what

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

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Speaker 3: client case example was you know, when I have feedback

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Speaker 3: from my clients that they have been and this is

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Speaker 3: not one client, because I regularly get text messages from clients.

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Speaker 2: Saying were you talking about me?

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Speaker 3: And I was like, well, if it sounds like a duck, No,

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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 2: 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 Leann'll talk about in a minute, but this one

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Speaker 3: is about ditching 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 2: 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 with 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 way 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. Off 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. You know that, if best, it might be

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Speaker 3: a shitsel and salad, but you're still not going to

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Speaker 3: get the snacks that you need. So you've got to

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Speaker 3: foresee and plan and take it with you. The same

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Speaker 3: on a plane, there's no point going to the food

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Speaker 3: court and expecting there to be an amazing salad that

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Speaker 3: doesn't cost thirty five dollars. You know, if you're lucky,

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Speaker 3: you'll get a piece of soggy lettuce and tomato and

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Speaker 3: pay that much for it without the protein that you

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Speaker 3: need anyway. So we just wanted to talk about a

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Speaker 3: little bit about the power of planning and how important

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Speaker 3: it is to shift your mindset from being a victim

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Speaker 3: of your food environment, which I hear all the time,

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

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

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Speaker 3: football on the weekend, whether it's on a plane, all

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Speaker 3: those examples, and you can see it adds up and

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Speaker 3: said to take control. So in most cases you've got

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Speaker 3: to back up.

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Speaker 2: 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.

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Speaker 2: And that's what I need to work on with them

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Speaker 2: long term.

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Speaker 3: So that they are empowered to always take control of

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

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Speaker 2: It's just runn of the meal life. 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? And she goes, oh, I went

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Speaker 1: to grill and I ate a bit too much. And

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Speaker 1: I said, oh, you know, tell me a little bit

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Speaker 1: more about that, and she goes, oh, well, you know,

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Speaker 1: I'm supposed to be on this gym challenge. But we

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Speaker 1: went to grilled and I let my friend order and

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Speaker 1: you know, they had the kids, both her and the

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Speaker 1: friend had kids, and she goes, oh, so then my

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Speaker 1: friend ordered us burgers and chips, and she ordered way

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Speaker 1: too many chips, so I wasn't going to have any.

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Speaker 1: But then I started eating them, and they were just

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Speaker 1: all these chips around, and I ate too much chips,

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Speaker 1: and I ate the burger, and I know I shouldn't

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Speaker 1: have and you know, I had something at home I

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Speaker 1: should have cooked for her, and I could have eaten something.

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Speaker 1: And it was just as you explained. She was just

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Speaker 1: the victim to the food environment. And there were so

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Speaker 1: many occasions. I was thinking in my head, so many

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Speaker 1: things she could have done to control that situation, even

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Speaker 1: just a little bit better, to make it easier on herself,

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Speaker 1: Like she could have eaten before she went, so she

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Speaker 1: wasn't starving by the time she got there. She could

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Speaker 1: have ordered herself and not let her friend order. She

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Speaker 1: could have, you know, moved all the chips in front

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Speaker 1: of the kids instead of having them right in front

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Speaker 1: of her so she ends up overeating. She could have

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Speaker 1: ordered a salad so she could have enjoyed the chips

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Speaker 1: as well, versus having the heavy burger and the chips

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Speaker 1: as well. She could have you know, there were multiple

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Speaker 1: things that she could have done in that situation. But

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Speaker 1: like you said, she's very all or nothing. She's either

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Speaker 1: on the diet, she's on the gym challenge, she's one

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Speaker 1: hundred percent clean and she's eating a protein in broccoli

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Speaker 1: every day or what, you know, whatever it might be.

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Speaker 1: Or she's completely off track and she's deroud and she's

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Speaker 1: overeating and she wakes up feeling gross and bloated and

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Speaker 1: heavy because she's had a massive, you know, off track

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Speaker 1: kind of meal. So it's really like when you hear

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Speaker 1: it and it's easy to see when you've kind of

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Speaker 1: come out of that, but when you're going through that,

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Speaker 1: it's so so difficult. But like you said, if you're

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Speaker 1: someone who's listening and you feel like that's your biggest

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Speaker 1: kind of hang up, the best thing you can do

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Speaker 1: is actually take control of as many choices as you can. Like,

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Speaker 1: if your friend says, hey, do you want to go

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Speaker 1: out somewhere, don't say sure thing, where do you want

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Speaker 1: to go? Say Okay, I've booked this place. It looks

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Speaker 1: really great. You know that there's extra sellers in the menu.

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

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Speaker 1: a restaurant yourself, choose them and you yourself. Don't let

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Speaker 1: somebody else order for you. If your goal is not

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

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Speaker 1: as soon as you get there. Take control of that

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Speaker 1: environment and your choices rather than just a loowing these

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Speaker 1: choices and these things to happen. Because you have to remember,

435
00:19:03,400 --> 00:19:06,600
Speaker 1: the average person in Australia is overweight to obese. So

436
00:19:06,840 --> 00:19:09,240
Speaker 1: if you're going to let the average person book a

437
00:19:09,280 --> 00:19:11,879
Speaker 1: restaurant order for you, you know, try to help you

438
00:19:12,040 --> 00:19:14,719
Speaker 1: out on your journey, that's probably not going to happen

439
00:19:14,960 --> 00:19:18,760
Speaker 1: because the average Australian isn't actually making great nutritional choices

440
00:19:18,800 --> 00:19:21,040
Speaker 1: to impact your journey. So it does come back to

441
00:19:21,080 --> 00:19:22,960
Speaker 1: a little bit of an empowerment and why I always

442
00:19:22,960 --> 00:19:25,000
Speaker 1: think it's a really good idea to work with a coach,

443
00:19:25,440 --> 00:19:27,960
Speaker 1: particularly if you ask someone that tends to self sabotage

444
00:19:27,960 --> 00:19:30,040
Speaker 1: yourself or be a little bit more of that victim

445
00:19:30,119 --> 00:19:32,240
Speaker 1: to your food environment. But the first thing I always

446
00:19:32,280 --> 00:19:34,640
Speaker 1: say to my clients is take control of the situation

447
00:19:34,720 --> 00:19:38,000
Speaker 1: as much as possible, make as many decisions as you can,

448
00:19:38,240 --> 00:19:40,679
Speaker 1: and you're going to leave that situation or that social

449
00:19:40,680 --> 00:19:43,719
Speaker 1: occasion feeling so much better in yourself. Sure you can

450
00:19:43,760 --> 00:19:45,199
Speaker 1: eat a couple of chips. Sure you can have a

451
00:19:45,200 --> 00:19:50,000
Speaker 1: few burgers, not a few burgers, a burger, but a burger.

452
00:19:50,320 --> 00:19:52,800
Speaker 1: But at least you can leave feeling really empowered to

453
00:19:52,800 --> 00:19:54,760
Speaker 1: you know, I had the burger and I still feel great,

454
00:19:54,840 --> 00:19:57,199
Speaker 1: Versus I had the burger and two wines and a

455
00:19:57,200 --> 00:19:59,080
Speaker 1: bit of Guy Brett and some chips, and now I

456
00:19:59,119 --> 00:19:59,880
Speaker 1: feel awful.

457
00:20:00,160 --> 00:20:01,200
Speaker 2: So it's getting out of.

458
00:20:01,160 --> 00:20:04,240
Speaker 1: That all or nothing linest and making some empowering choices

459
00:20:04,240 --> 00:20:06,879
Speaker 1: that take you closer to your goals rather than being

460
00:20:06,920 --> 00:20:09,200
Speaker 1: really good for three days and then derailing for another

461
00:20:09,240 --> 00:20:10,440
Speaker 1: two days.

462
00:20:10,480 --> 00:20:12,639
Speaker 3: True, true, And we were gonna just we are gonna

463
00:20:12,760 --> 00:20:15,640
Speaker 3: that's nice. We are going to discuss in much more

464
00:20:15,720 --> 00:20:19,560
Speaker 3: detail other psychological tricks and tips to take control of

465
00:20:19,560 --> 00:20:22,359
Speaker 3: your food environment and your body and your weight and

466
00:20:22,400 --> 00:20:26,080
Speaker 3: how to break that diet cycle coming up in a

467
00:20:26,119 --> 00:20:28,400
Speaker 3: couple of weeks, so check out the nutrition couch dot

468
00:20:28,400 --> 00:20:31,160
Speaker 3: com for details of those seminars. And the other one

469
00:20:31,160 --> 00:20:32,960
Speaker 3: we were doing is eating for Best Self, which will

470
00:20:32,960 --> 00:20:35,960
Speaker 3: detail in a couple of minutes. But onto other exciting

471
00:20:35,960 --> 00:20:40,320
Speaker 3: topics and burgers to chicken snitties. Now, I who's not

472
00:20:40,359 --> 00:20:41,600
Speaker 3: partial ChIL sicken sisel?

473
00:20:41,680 --> 00:20:42,800
Speaker 1: You're not ausy if you're not, you know.

474
00:20:42,960 --> 00:20:45,240
Speaker 3: Yeah, Like, clients are always pretty shocked when I'll say

475
00:20:45,240 --> 00:20:46,760
Speaker 3: that one of the best options that are pubb is

476
00:20:46,760 --> 00:20:47,240
Speaker 3: the schitzl.

477
00:20:47,240 --> 00:20:49,280
Speaker 2: They're horrified. They're like, how can you be saying that,

478
00:20:49,320 --> 00:20:49,760
Speaker 2: And I'm like.

479
00:20:49,720 --> 00:20:52,040
Speaker 3: Well, just not the whole thing. Well, it depends out,

480
00:20:52,080 --> 00:20:54,840
Speaker 3: bigg it is exactly. Of course chicken breasts would be better.

481
00:20:54,920 --> 00:20:57,360
Speaker 3: Of course a grilled fish would be better. But if

482
00:20:57,400 --> 00:20:59,760
Speaker 3: it means my client's having you know, a servative leap

483
00:20:59,800 --> 00:21:03,200
Speaker 3: of not lead but protein and a salad, you know,

484
00:21:03,240 --> 00:21:05,840
Speaker 3: obviously not with the fries, I would certainly rather that

485
00:21:05,920 --> 00:21:08,040
Speaker 3: because I think the other aspect is having something that

486
00:21:08,080 --> 00:21:10,879
Speaker 3: you enjoy eating. Whereas if you go to a pub

487
00:21:10,960 --> 00:21:12,959
Speaker 3: or a restaurant and you order something that's perceived as

488
00:21:13,000 --> 00:21:15,000
Speaker 3: healthy but don't enjoy it, I tend I find it

489
00:21:15,040 --> 00:21:19,080
Speaker 3: defeats the purpose people keep eating. So I definitely buy

490
00:21:19,280 --> 00:21:22,400
Speaker 3: schnitzels each week for my family. Now, in an ideal world,

491
00:21:22,400 --> 00:21:24,239
Speaker 3: perhaps you would crumb them. But what I will draw

492
00:21:24,320 --> 00:21:27,280
Speaker 3: everyone's attention is that if you crumb with say a

493
00:21:27,320 --> 00:21:30,840
Speaker 3: pancoa or a white crumb, or even a crumb from

494
00:21:30,880 --> 00:21:32,680
Speaker 3: the supermarket. If you look at the ingredient list of

495
00:21:32,680 --> 00:21:35,240
Speaker 3: that crumb, it's not overly good. Like sure, if you

496
00:21:35,359 --> 00:21:37,880
Speaker 3: blitz your own nine grain or swelling bread and do.

497
00:21:37,840 --> 00:21:39,080
Speaker 2: A crumb that way, it's better.

498
00:21:39,520 --> 00:21:42,880
Speaker 3: But the crumb we generally reach for Panco or the

499
00:21:42,960 --> 00:21:45,800
Speaker 3: pre mixed multi grain one, it's not that great. So

500
00:21:45,960 --> 00:21:48,119
Speaker 3: you don't get that many extra bonus points for crumbing

501
00:21:48,119 --> 00:21:50,720
Speaker 3: yourself unless you are using a really good quality bread

502
00:21:50,720 --> 00:21:53,000
Speaker 3: to crumb, and let's be honest, not all of us

503
00:21:53,040 --> 00:21:55,720
Speaker 3: have that time all the time. So I wanted to

504
00:21:55,800 --> 00:21:58,120
Speaker 3: chat because a couple of my clients, when I'd sent

505
00:21:58,200 --> 00:22:01,200
Speaker 3: them information on the better options supermarkets, they were really

506
00:22:01,240 --> 00:22:04,600
Speaker 3: surprised that some were actually quite good and then some

507
00:22:04,680 --> 00:22:08,520
Speaker 3: were horrific. So I thought, I use schnitzels myself, usually

508
00:22:08,560 --> 00:22:11,040
Speaker 3: once a week for the kids. If it's for Chris

509
00:22:11,040 --> 00:22:13,200
Speaker 3: and I will go and get a proper butcher one.

510
00:22:13,560 --> 00:22:16,480
Speaker 3: But certainly I put them sometimes in the lunch box,

511
00:22:16,600 --> 00:22:18,879
Speaker 3: you know, like cut My kids don't like sandwiches, so

512
00:22:18,960 --> 00:22:20,520
Speaker 3: I find that if they have a nice piece of

513
00:22:20,600 --> 00:22:22,960
Speaker 3: chicken breast obviously with a nice cube it's a really filling,

514
00:22:23,040 --> 00:22:26,119
Speaker 3: high protein lunch option, and certainly for anyone listening with

515
00:22:26,160 --> 00:22:28,240
Speaker 3: teenagers trying to fill them up, this is a great

516
00:22:28,240 --> 00:22:30,879
Speaker 3: way to give them something substantial and protein in the

517
00:22:30,960 --> 00:22:34,159
Speaker 3: lunch box. But the key is to find the right type.

518
00:22:34,200 --> 00:22:36,760
Speaker 3: So I wanted to talk through that. So the most

519
00:22:36,800 --> 00:22:39,720
Speaker 3: important thing when you are looking at kind of crumbed

520
00:22:39,760 --> 00:22:42,960
Speaker 3: even fish, is the same kettle of fish is the

521
00:22:43,000 --> 00:22:47,000
Speaker 3: same situation, is the percentage of chicken or fish in

522
00:22:47,040 --> 00:22:50,520
Speaker 3: that product. And you will be horrified to find that

523
00:22:50,600 --> 00:22:53,359
Speaker 3: some of the crumbed options that supermarkets can go down

524
00:22:53,359 --> 00:22:56,560
Speaker 3: to as low as forty percent chicken, so less than

525
00:22:56,640 --> 00:22:59,320
Speaker 3: half in the product that you're buying, And often the

526
00:22:59,400 --> 00:23:02,120
Speaker 3: kids type products, the fingers and things that are much

527
00:23:02,200 --> 00:23:06,399
Speaker 3: much lower percentages of chicken. So I personally am trying

528
00:23:06,400 --> 00:23:09,399
Speaker 3: to find something that's over seventy percent. Now, Leanne and

529
00:23:09,480 --> 00:23:13,600
Speaker 3: I have previously mentioned the Woolies breasts that are in

530
00:23:13,680 --> 00:23:15,679
Speaker 3: the frozen section, and there is a couple there that

531
00:23:15,840 --> 00:23:20,159
Speaker 3: upwards of eighty percent chicken, but they're not necessarily the

532
00:23:20,160 --> 00:23:23,159
Speaker 3: full Schnitzel experience, so they're okay if you like them.

533
00:23:23,200 --> 00:23:25,679
Speaker 3: There's certainly great quality, there's a marinated one, and then

534
00:23:25,720 --> 00:23:28,400
Speaker 3: a light crumb which comes in over eighty percent chicken,

535
00:23:28,440 --> 00:23:32,080
Speaker 3: which are outstanding, but for kids or yourself, you might

536
00:23:32,119 --> 00:23:33,960
Speaker 3: find them a bit light on in terms of they're

537
00:23:34,000 --> 00:23:36,840
Speaker 3: not quite the same quality or taste and texture of

538
00:23:36,840 --> 00:23:39,959
Speaker 3: a snitty. So these are my favorite ones and then

539
00:23:40,000 --> 00:23:41,840
Speaker 3: also the ones to be a little bit careful of.

540
00:23:41,880 --> 00:23:44,200
Speaker 3: And this is actually the one that I myself buy

541
00:23:44,359 --> 00:23:47,600
Speaker 3: because I was so shocked that it was so high.

542
00:23:47,960 --> 00:23:49,879
Speaker 3: So the one I get, now this is not in

543
00:23:49,920 --> 00:23:52,359
Speaker 3: the frozen section, this is in the fresh section, but

544
00:23:52,400 --> 00:23:55,400
Speaker 3: the Coles free Range top proved Chicken sits all four

545
00:23:55,480 --> 00:23:58,400
Speaker 3: hundred grams, which retails at twelve dollars, is seventy two

546
00:23:58,560 --> 00:24:02,920
Speaker 3: percent chicken, which is incredibly high, and they're very tasty.

547
00:24:03,040 --> 00:24:06,800
Speaker 3: My kids love them, and I'm happy nutritionally with seventy percent.

548
00:24:07,200 --> 00:24:09,720
Speaker 3: I think that's a pretty good product, particularly if you

549
00:24:09,720 --> 00:24:11,600
Speaker 3: don't have that time to go and sort of blitz

550
00:24:11,640 --> 00:24:14,320
Speaker 3: the nine grain bread and do your own. The next

551
00:24:14,359 --> 00:24:18,840
Speaker 3: one that are actually pretty good stagles is that night

552
00:24:19,080 --> 00:24:19,879
Speaker 3: the lily tail.

553
00:24:20,440 --> 00:24:22,120
Speaker 2: The lily tale ones.

554
00:24:21,840 --> 00:24:24,399
Speaker 3: That look healthy are actually less than the coals at

555
00:24:24,480 --> 00:24:28,200
Speaker 3: sixty eight percent, so they're okay, but the other one

556
00:24:28,240 --> 00:24:31,320
Speaker 3: for any Costco shoppers, and I know that there's plenty

557
00:24:31,320 --> 00:24:35,120
Speaker 3: of people who love shopping at Costco. The stagles kinwar

558
00:24:35,280 --> 00:24:38,639
Speaker 3: and wholemeal crumb is also about sixty nine percent chicken.

559
00:24:38,720 --> 00:24:41,119
Speaker 3: Now you can get that in like a jumbo bag.

560
00:24:41,160 --> 00:24:43,399
Speaker 3: It's quite cost effective for families if you do have

561
00:24:43,440 --> 00:24:46,399
Speaker 3: a Costco membership. And again, I've been pretty happy with

562
00:24:46,560 --> 00:24:49,720
Speaker 3: sort of pretty close to seventy percent chicken. But I

563
00:24:49,840 --> 00:24:51,800
Speaker 3: just wanted to highlight some of the other options and

564
00:24:51,800 --> 00:24:53,919
Speaker 3: how low they can be, and why it's important you

565
00:24:53,960 --> 00:24:56,399
Speaker 3: do that quick scan of your ingredient list and get

566
00:24:56,920 --> 00:24:59,880
Speaker 3: the higher amounts, because say, for example, the crumb chicken

567
00:25:00,040 --> 00:25:03,760
Speaker 3: uggets from Coals are just forty seven percent chicken, like

568
00:25:04,240 --> 00:25:06,439
Speaker 3: less chicken than it's meant to be, So that's certainly

569
00:25:06,440 --> 00:25:07,679
Speaker 3: not a good idea for the kids.

570
00:25:08,040 --> 00:25:08,840
Speaker 2: And the other ones.

571
00:25:08,880 --> 00:25:11,280
Speaker 3: I wanted to check lean with the chicken dinosaurs because

572
00:25:11,320 --> 00:25:14,880
Speaker 3: I have got so many clients or even friends who

573
00:25:14,920 --> 00:25:19,119
Speaker 3: feed chicken dinosaurs to the kids, and that's They're a

574
00:25:19,160 --> 00:25:22,720
Speaker 3: real product that have been marketed to young families. But

575
00:25:23,320 --> 00:25:25,520
Speaker 3: I'm thinking they're about fifty percent from memory. I'm just

576
00:25:25,520 --> 00:25:28,199
Speaker 3: going to do a quick little search but yeah, so

577
00:25:28,280 --> 00:25:31,600
Speaker 3: that's what you're looking for. Seventy percent chicken minimum if

578
00:25:31,640 --> 00:25:33,720
Speaker 3: you want to push it. The Woolies ones in the

579
00:25:33,720 --> 00:25:36,719
Speaker 3: black box have got a bit more, but yeah, anything

580
00:25:36,880 --> 00:25:39,960
Speaker 3: under fifty or even sixty is just unacceptable as a

581
00:25:39,960 --> 00:25:42,320
Speaker 3: protein rich food. You're paying for far more batter and

582
00:25:42,359 --> 00:25:45,400
Speaker 3: crumb than you are chicken. So basically the lower down

583
00:25:45,480 --> 00:25:47,280
Speaker 3: on the ingredient list is the chicken or the meat,

584
00:25:47,320 --> 00:25:50,320
Speaker 3: say would say lasagna, the worst the product is. So

585
00:25:50,400 --> 00:25:52,320
Speaker 3: that quick scan and how much chicken will give you

586
00:25:52,400 --> 00:25:54,560
Speaker 3: a really good idea of some quick and easy options

587
00:25:54,840 --> 00:25:55,840
Speaker 3: for busy families.

588
00:25:56,119 --> 00:25:58,080
Speaker 1: Yeah, and I think the kicker will be from a

589
00:25:58,119 --> 00:26:01,479
Speaker 1: budgeting perspective. Got the price, but I'm going to assume

590
00:26:01,520 --> 00:26:03,480
Speaker 1: that the ones with the lower mants of chicken breast,

591
00:26:03,520 --> 00:26:05,840
Speaker 1: so you know, under sixty percent forty seven percent, like

592
00:26:05,880 --> 00:26:07,800
Speaker 1: you mentioned, they're obviously going to be cheaper, right, because

593
00:26:07,880 --> 00:26:10,679
Speaker 1: chicken is a lot more expensive than what you know,

594
00:26:10,760 --> 00:26:12,879
Speaker 1: crumbing and batter or a bit of flour and that

595
00:26:12,880 --> 00:26:14,800
Speaker 1: sort of thing is So it is kind of that

596
00:26:14,920 --> 00:26:17,560
Speaker 1: jogger where you are paying more for the better quality ones,

597
00:26:17,600 --> 00:26:20,040
Speaker 1: but you're also getting more chicken at the end of day.

598
00:26:20,119 --> 00:26:22,199
Speaker 1: So it is a better quality product, it will be

599
00:26:22,240 --> 00:26:25,160
Speaker 1: more expensive, but it's that trade off between you want

600
00:26:25,320 --> 00:26:27,200
Speaker 1: more protein because it's going to be better for you

601
00:26:27,320 --> 00:26:28,080
Speaker 1: lean muscle mass.

602
00:26:28,200 --> 00:26:29,240
Speaker 2: You know, we're talking for adults.

603
00:26:29,280 --> 00:26:31,120
Speaker 1: If it was for kids, it's not to me, it's

604
00:26:31,119 --> 00:26:33,040
Speaker 1: not so much of an issue because a chicken nuggets

605
00:26:33,040 --> 00:26:34,560
Speaker 1: a chicken nugget at the end of the day. But

606
00:26:34,640 --> 00:26:36,280
Speaker 1: I think for adults it is better to get the

607
00:26:36,359 --> 00:26:38,959
Speaker 1: higher quality source of protein and a little bit, you know,

608
00:26:39,040 --> 00:26:41,400
Speaker 1: a little bit of the leaner protein, and the better

609
00:26:41,440 --> 00:26:43,680
Speaker 1: type of crumb if you can. Like you mentioned the stagles,

610
00:26:43,680 --> 00:26:46,520
Speaker 1: one has a bit of a kinoir sort of coating

611
00:26:46,560 --> 00:26:47,800
Speaker 1: on it, which is going to be a little bit

612
00:26:47,840 --> 00:26:49,680
Speaker 1: better than just using a bit of like white bread

613
00:26:49,760 --> 00:26:50,399
Speaker 1: crumbing on it.

614
00:26:50,440 --> 00:26:53,399
Speaker 3: As well, fifty one percent of dinosaurs, so there are

615
00:26:53,400 --> 00:26:57,919
Speaker 3: certainly better options for the kids, like fifty I wouldn't

616
00:26:57,920 --> 00:27:00,719
Speaker 3: buy fifty percent for fish or chicken. I'm wanting at

617
00:27:00,760 --> 00:27:03,600
Speaker 3: least sixty and trope legs seventy. So unfortunately the tempera

618
00:27:03,720 --> 00:27:07,280
Speaker 3: dinosaurs are sort of half better half chicken. So there's

619
00:27:07,320 --> 00:27:09,639
Speaker 3: definitely better options there. And you know, if you do

620
00:27:09,760 --> 00:27:11,320
Speaker 3: have a bit of time and you want to do

621
00:27:11,440 --> 00:27:14,040
Speaker 3: your own, no problem, you know, get tenderloins, get breastpints

622
00:27:14,080 --> 00:27:16,560
Speaker 3: on sale. The key is to blitz your sort of

623
00:27:16,920 --> 00:27:19,440
Speaker 3: hard bread multi grain we love the most, or even

624
00:27:19,440 --> 00:27:21,440
Speaker 3: a whole meal if you've got left over the soyling

625
00:27:21,520 --> 00:27:23,600
Speaker 3: crumb in my book The Pery in our book The

626
00:27:23,640 --> 00:27:26,240
Speaker 3: Perry Plan, you've got a soy linseed crumb schnitzel in

627
00:27:26,240 --> 00:27:28,320
Speaker 3: there if you want the recipe, and that is gold

628
00:27:28,400 --> 00:27:31,040
Speaker 3: standard versus say a panco or a blitzed crumb that

629
00:27:31,080 --> 00:27:34,440
Speaker 3: you can find in supermarkets. But yeah, definitely for kids

630
00:27:34,440 --> 00:27:36,960
Speaker 3: there are better options than say, dinosaurs, which are down

631
00:27:37,000 --> 00:27:38,399
Speaker 3: around that fifty percent chicken.

632
00:27:39,080 --> 00:27:39,520
Speaker 2: Alrighty.

633
00:27:39,560 --> 00:27:42,520
Speaker 1: And then moving from all things chicken, nuggies and snitties,

634
00:27:43,000 --> 00:27:45,320
Speaker 1: we're talking about protein powder. So a listener question is

635
00:27:45,359 --> 00:27:48,000
Speaker 1: I haven't used protein powder before, Do I need it?

636
00:27:48,040 --> 00:27:50,479
Speaker 1: And should I take it? So it's a great question, SUSI,

637
00:27:50,920 --> 00:27:52,800
Speaker 1: and we do know that we've got our beautiful range

638
00:27:52,840 --> 00:27:55,520
Speaker 1: of protein powder. We sell that at designed by a dietissianes,

639
00:27:55,600 --> 00:27:56,520
Speaker 1: some new little company.

640
00:27:56,520 --> 00:27:57,200
Speaker 2: We're very proud of it.

641
00:27:57,240 --> 00:27:59,240
Speaker 1: We've got two blends of Women's blend and the pre

642
00:27:59,359 --> 00:28:01,520
Speaker 1: and Probody Blend. So if you guys are new to

643
00:28:01,600 --> 00:28:04,920
Speaker 1: listening to the podcast, head to Design by Dietitians dot

644
00:28:04,960 --> 00:28:07,280
Speaker 1: com and check out our narrowsh range of protein powders.

645
00:28:07,359 --> 00:28:09,879
Speaker 1: But to answer our listener question, a protein powder is

646
00:28:09,880 --> 00:28:12,200
Speaker 1: not for everybody. Is certainly not needed in the diet,

647
00:28:12,240 --> 00:28:15,280
Speaker 1: but it can give a very easy and convenient boost.

648
00:28:15,359 --> 00:28:18,200
Speaker 1: Do I use protein powder myself? Yes, I'm a busy mum.

649
00:28:18,480 --> 00:28:20,600
Speaker 1: The protein powder that I use is safe for breastfeeding.

650
00:28:20,640 --> 00:28:24,080
Speaker 1: It's the pre probotic range from our Design by Dietitian range.

651
00:28:24,160 --> 00:28:26,000
Speaker 1: But I don't use it every day and I don't

652
00:28:26,160 --> 00:28:28,800
Speaker 1: need it. It's just for me more of a convenient option.

653
00:28:28,880 --> 00:28:30,800
Speaker 1: If I'm running out the door, I want to take

654
00:28:30,800 --> 00:28:32,359
Speaker 1: a bit of a smoothie or something with me in

655
00:28:32,359 --> 00:28:34,800
Speaker 1: the car. Some days I might run out of Greek yoga.

656
00:28:34,920 --> 00:28:36,480
Speaker 1: Some days I might just be over, you know, some

657
00:28:36,560 --> 00:28:37,800
Speaker 1: days I might want to use a bit of Greek

658
00:28:37,840 --> 00:28:40,280
Speaker 1: yogat end protein powder together. So I use it to

659
00:28:40,360 --> 00:28:43,280
Speaker 1: sort of sweeten and flavor some of my recipes as well,

660
00:28:43,520 --> 00:28:46,880
Speaker 1: but I generally say susie, particularly for my clients I

661
00:28:46,920 --> 00:28:48,880
Speaker 1: typically don't like. I can't remember the last time I

662
00:28:48,960 --> 00:28:51,280
Speaker 1: used protein powder in a lunch or in dinner recipe,

663
00:28:51,320 --> 00:28:53,520
Speaker 1: but I will use it i'd say forty to fifty

664
00:28:53,520 --> 00:28:56,880
Speaker 1: percent of the time in breakfast style recipes or as

665
00:28:56,920 --> 00:28:59,680
Speaker 1: a post workout style option. So where you're not able

666
00:28:59,720 --> 00:29:02,800
Speaker 1: to eat that recommended twenty to thirty grams of protein

667
00:29:02,840 --> 00:29:05,880
Speaker 1: in a meal, we might be using protein powder to

668
00:29:06,040 --> 00:29:09,280
Speaker 1: just boost the overall protein content of a meal. Say

669
00:29:09,320 --> 00:29:11,160
Speaker 1: you were someone that loved a bowl of cereal in

670
00:29:11,200 --> 00:29:13,840
Speaker 1: the morning, and your cereal, I don't know as a serf,

671
00:29:13,960 --> 00:29:16,160
Speaker 1: might have about four grams of protein, and then you

672
00:29:16,200 --> 00:29:17,720
Speaker 1: add a cup of milk into that. A cup of

673
00:29:17,720 --> 00:29:20,040
Speaker 1: milk might have between sort of six to eight grams

674
00:29:20,040 --> 00:29:22,280
Speaker 1: of protein really depending on the type of milk. If

675
00:29:22,400 --> 00:29:24,480
Speaker 1: using plant based milk, it might have you know, only

676
00:29:24,600 --> 00:29:26,640
Speaker 1: zero to one grams of protein in it. So you

677
00:29:26,760 --> 00:29:30,920
Speaker 1: might have on average maybe say five to ten grams

678
00:29:30,920 --> 00:29:33,680
Speaker 1: of protein in a bowl of cereal. When the goal

679
00:29:33,800 --> 00:29:37,200
Speaker 1: is fat loss or maintaining your lean muscle mass. Ideally,

680
00:29:37,280 --> 00:29:40,160
Speaker 1: healthy adults what a minimum of twenty grams up to

681
00:29:40,240 --> 00:29:43,080
Speaker 1: thirty to thirty five grams per meal, depending on your

682
00:29:43,080 --> 00:29:46,240
Speaker 1: individual requirements. So I don't use a full server of

683
00:29:46,280 --> 00:29:49,240
Speaker 1: protein powder when I'm using it to improve the nutritional

684
00:29:49,240 --> 00:29:51,920
Speaker 1: composition of a meal. I might use a half scoop

685
00:29:52,000 --> 00:29:54,080
Speaker 1: or a three quarter scoop, or maybe just ten grams

686
00:29:54,080 --> 00:29:55,960
Speaker 1: if I've also got a bit of grit, yogurt and

687
00:29:56,040 --> 00:29:58,600
Speaker 1: milk in that recipe as well. So I'm just using

688
00:29:58,760 --> 00:30:01,240
Speaker 1: enough protein powder to get my client up to about

689
00:30:01,280 --> 00:30:03,680
Speaker 1: twenty five to thirty grams in that recipe or in

690
00:30:03,720 --> 00:30:06,240
Speaker 1: that meal, and then I'm pretty happy with the composition

691
00:30:06,320 --> 00:30:08,400
Speaker 1: of that from a fat loss perspective or from a

692
00:30:08,440 --> 00:30:11,560
Speaker 1: building or maintaining lean muscle perspective. So I really don't

693
00:30:11,640 --> 00:30:13,440
Speaker 1: use it at lunch or dinner. I don't ever give

694
00:30:13,480 --> 00:30:15,760
Speaker 1: clients a protein shake just as a snack. I know

695
00:30:15,800 --> 00:30:17,480
Speaker 1: a lot of people do that, and there's nothing wrong

696
00:30:17,520 --> 00:30:20,320
Speaker 1: with that, but I prefer my clients to eat their protein.

697
00:30:20,360 --> 00:30:22,400
Speaker 1: I find it a lot more filling and same deal.

698
00:30:22,440 --> 00:30:25,080
Speaker 1: I don't use a protein shake as breakfast. It's not breakfast,

699
00:30:25,120 --> 00:30:27,720
Speaker 1: it's not enough calories, it doesn't have the complete nutritional

700
00:30:27,760 --> 00:30:30,160
Speaker 1: profile that we want. I use it as part of

701
00:30:30,160 --> 00:30:32,680
Speaker 1: a breakfast recipe, but I don't use it in replacement

702
00:30:32,800 --> 00:30:33,400
Speaker 1: of a breakfast.

703
00:30:33,440 --> 00:30:34,040
Speaker 2: Put it that way.

704
00:30:34,160 --> 00:30:37,520
Speaker 1: So there's sort of my indications where I would use

705
00:30:37,560 --> 00:30:39,800
Speaker 1: a protein powder if the client's not able to meet

706
00:30:39,840 --> 00:30:42,000
Speaker 1: the twenty to thirty grams of protein in a meal.

707
00:30:42,520 --> 00:30:44,640
Speaker 1: And also the other one is susie if they're working

708
00:30:44,680 --> 00:30:47,200
Speaker 1: out at random times, like I've got one lovely client

709
00:30:47,200 --> 00:30:50,440
Speaker 1: of mine who lives on a farm, and sometimes just

710
00:30:50,680 --> 00:30:53,760
Speaker 1: due to her like her work hours, sometimes she works

711
00:30:53,760 --> 00:30:55,680
Speaker 1: out at like, I don't know, eleven am. Sometimes she

712
00:30:55,720 --> 00:30:58,040
Speaker 1: works out at about four pm. So the timing of

713
00:30:58,040 --> 00:31:00,400
Speaker 1: the workouts and she does quite heavy like cross style

714
00:31:00,440 --> 00:31:02,680
Speaker 1: workouts where we need to get in a really good

715
00:31:02,720 --> 00:31:05,200
Speaker 1: post workout fuel for her within about an hour of

716
00:31:05,200 --> 00:31:07,640
Speaker 1: finishing working out. So if she finishes a workout at

717
00:31:07,680 --> 00:31:09,960
Speaker 1: say four thirty five, but by the time she gets

718
00:31:09,960 --> 00:31:12,320
Speaker 1: the kids home, she cooks dinner, dinner's on the table.

719
00:31:12,600 --> 00:31:15,480
Speaker 1: Sometimes that's not till seven, so she needs to have something.

720
00:31:15,520 --> 00:31:17,960
Speaker 1: It's too long a wait before she can actually get

721
00:31:17,960 --> 00:31:20,479
Speaker 1: in some proper fueling at dinner. So we'll build in

722
00:31:20,520 --> 00:31:22,640
Speaker 1: a little bit of say we might give her like

723
00:31:22,920 --> 00:31:25,280
Speaker 1: a high protein yoga in a couple of dates or something.

724
00:31:25,320 --> 00:31:27,560
Speaker 1: We might do a berry based smoothie with a bit

725
00:31:27,600 --> 00:31:29,360
Speaker 1: of protein powder and a bit of milk in there,

726
00:31:29,440 --> 00:31:31,160
Speaker 1: and maybe some hemp seeds or something a little bit

727
00:31:31,160 --> 00:31:33,240
Speaker 1: of extra fat or something just to tie her over

728
00:31:33,560 --> 00:31:35,760
Speaker 1: until that next meal and she can fuel properly in

729
00:31:35,800 --> 00:31:38,360
Speaker 1: that next meal. So that's probably the other indication I

730
00:31:38,360 --> 00:31:40,960
Speaker 1: would recommend using something like a protein powder if you

731
00:31:41,000 --> 00:31:44,480
Speaker 1: do have random workout times where you might finish work

732
00:31:44,560 --> 00:31:47,280
Speaker 1: quite early, head home, have dinner with a family, then

733
00:31:47,360 --> 00:31:49,720
Speaker 1: go for your workout at say eight pm at the gym,

734
00:31:49,720 --> 00:31:51,479
Speaker 1: and by the time you get home at nine o'clock,

735
00:31:51,520 --> 00:31:53,240
Speaker 1: you might not go to bed till ten thirty eleven

736
00:31:53,520 --> 00:31:56,080
Speaker 1: if you're a bit of a late night owl, but

737
00:31:56,840 --> 00:31:59,680
Speaker 1: you want to get something into fuel yourself after that

738
00:31:59,720 --> 00:32:02,280
Speaker 1: work so something like a lighter smoothie using a bit

739
00:32:02,320 --> 00:32:04,360
Speaker 1: of protein powder in it, or stirring a bit of

740
00:32:04,360 --> 00:32:06,960
Speaker 1: protein powder into some yogurt because you know a standard

741
00:32:07,000 --> 00:32:09,600
Speaker 1: tuppy yogurt might be eight grams of protein. You again

742
00:32:09,720 --> 00:32:11,800
Speaker 1: want to get that up to about twenty grams to

743
00:32:12,000 --> 00:32:14,280
Speaker 1: enable your muscles to be able to get in enough

744
00:32:14,280 --> 00:32:16,720
Speaker 1: protein to support that big workout that you did. So

745
00:32:16,960 --> 00:32:19,040
Speaker 1: that's with a third indication where I would use a

746
00:32:19,040 --> 00:32:22,000
Speaker 1: protein powder or recommend it if the timing of your

747
00:32:22,000 --> 00:32:25,680
Speaker 1: workouts doesn't support coming home and eating a proper balanced meal.

748
00:32:25,760 --> 00:32:27,840
Speaker 1: You're more looking for a bit of a snack afterwards,

749
00:32:27,880 --> 00:32:30,240
Speaker 1: and that snack what you've got is enable to meet

750
00:32:30,240 --> 00:32:33,080
Speaker 1: those kind of higher protein requirements post training, if the

751
00:32:33,120 --> 00:32:35,480
Speaker 1: goal is to build some lean muscle mass. What about

752
00:32:35,520 --> 00:32:37,560
Speaker 1: ususie do you recommend protein powder.

753
00:32:37,320 --> 00:32:39,800
Speaker 2: For your clients? I have two scenarios.

754
00:32:39,840 --> 00:32:42,320
Speaker 3: If my clients love a shake or smoothie for breakfast,

755
00:32:42,360 --> 00:32:45,200
Speaker 3: I will definitely incorporate it there I find people kind

756
00:32:45,200 --> 00:32:47,440
Speaker 3: of use it or they don't, but where I will

757
00:32:47,480 --> 00:32:50,960
Speaker 3: start to introduce it. If I've got clients who don't

758
00:32:51,000 --> 00:32:55,280
Speaker 3: love protein yogurt or for example, like coconut yogurt, and

759
00:32:55,360 --> 00:32:57,600
Speaker 3: I'm not getting enough protein that snacks, I will get

760
00:32:57,600 --> 00:33:00,239
Speaker 3: them sometimes to add it into that. So I had

761
00:33:00,280 --> 00:33:02,280
Speaker 3: a good friend of mine, actually she's only tiny, and

762
00:33:02,280 --> 00:33:06,360
Speaker 3: she's vegetarian, not vegan, but she's has been using coconut yogurt.

763
00:33:06,440 --> 00:33:07,080
Speaker 2: She likes it.

764
00:33:07,440 --> 00:33:09,640
Speaker 3: So I got her just to bump her protein up

765
00:33:09,680 --> 00:33:11,959
Speaker 3: by adding a bit when she had that as a snack.

766
00:33:12,040 --> 00:33:14,800
Speaker 3: So they're kind of the two scenarios. I think as

767
00:33:14,800 --> 00:33:17,480
Speaker 3: we learn more and more about the protein requirements of

768
00:33:17,560 --> 00:33:19,960
Speaker 3: women increasing as they move through their forties and fifties,

769
00:33:20,000 --> 00:33:21,960
Speaker 3: it will become a product that people are more interested

770
00:33:22,000 --> 00:33:25,320
Speaker 3: in because we're learning more about the metabolic benefits of

771
00:33:25,360 --> 00:33:28,760
Speaker 3: reaching those protein targets and prevent muscle mass loss and

772
00:33:28,840 --> 00:33:32,120
Speaker 3: almost preventing weight game over time thanks to helping reduce

773
00:33:32,160 --> 00:33:35,640
Speaker 3: carbohydrate intake. So I think it is absolutely a growth

774
00:33:35,720 --> 00:33:38,479
Speaker 3: area for women as we move through those different age bands.

775
00:33:38,680 --> 00:33:40,840
Speaker 3: But yet they're the two scenarios which I tend to

776
00:33:40,880 --> 00:33:41,200
Speaker 3: turn to.

777
00:33:41,240 --> 00:33:43,360
Speaker 2: It all right, Susie walked about up the potty.

778
00:33:43,400 --> 00:33:46,160
Speaker 1: We just wanted to took you through our new live

779
00:33:46,240 --> 00:33:49,320
Speaker 1: webinar which is coming up, so it will be at

780
00:33:49,400 --> 00:33:52,640
Speaker 1: seven thirty pm at Sydney time, so AEDT on the

781
00:33:52,680 --> 00:33:55,600
Speaker 1: seventh of March. So in celebration of International Women's Day

782
00:33:55,600 --> 00:33:58,280
Speaker 1: that week, Susie and I are running a live webinar,

783
00:33:58,400 --> 00:33:59,960
Speaker 1: so you can join us live or you can also

784
00:34:00,080 --> 00:34:03,400
Speaker 1: purchase to replay now. The webinar is Eating for Best Self.

785
00:34:03,400 --> 00:34:06,800
Speaker 1: We are chatting all things energy, hormones and beating burnout.

786
00:34:07,160 --> 00:34:10,480
Speaker 1: So we will be talking about why the foundations of

787
00:34:10,520 --> 00:34:13,319
Speaker 1: your diet are so incredibly important to feeling like your

788
00:34:13,320 --> 00:34:15,520
Speaker 1: best self. We're going to go through easy ways to

789
00:34:15,560 --> 00:34:18,160
Speaker 1: manage your energy levels on a daily basis. We'll talk

790
00:34:18,160 --> 00:34:22,520
Speaker 1: about the science behind energy regulations, hormones, well being a diet,

791
00:34:22,840 --> 00:34:24,760
Speaker 1: talk about some of the signs or the red flags

792
00:34:24,760 --> 00:34:26,799
Speaker 1: that your hormones might be out of whack or your

793
00:34:26,880 --> 00:34:29,279
Speaker 1: energy levels are a bit out of whack, and what tests.

794
00:34:29,000 --> 00:34:30,520
Speaker 2: You can do to get on top of them.

795
00:34:30,760 --> 00:34:33,200
Speaker 1: And then finally we'll wrap up with the science behind

796
00:34:33,239 --> 00:34:36,719
Speaker 1: burnout and how to regroup and actually rebuild. Amongst a

797
00:34:36,840 --> 00:34:39,680
Speaker 1: really busy kind of lifestyle where you don't really have

798
00:34:39,800 --> 00:34:42,000
Speaker 1: the ability to do much, there are some really key

799
00:34:42,120 --> 00:34:44,319
Speaker 1: things and some easy things you can implement on a

800
00:34:44,360 --> 00:34:46,959
Speaker 1: regular basis. Susie and I will be chatting all through

801
00:34:47,080 --> 00:34:49,440
Speaker 1: that Eating for Best Self webinar. So it's on our

802
00:34:49,480 --> 00:34:52,120
Speaker 1: website now, which is the nutritioncouch dot com. It is

803
00:34:52,160 --> 00:34:54,279
Speaker 1: retailing for thirty nine dollars. As I said, you can

804
00:34:54,360 --> 00:34:56,440
Speaker 1: join us live we'll do some Q and as as well,

805
00:34:56,640 --> 00:34:58,840
Speaker 1: or you can watch the replay, so anywhere around the

806
00:34:58,840 --> 00:35:02,600
Speaker 1: world it's available. And the other webinar we've got coming up, Susie,

807
00:35:02,920 --> 00:35:03,440
Speaker 1: that one.

808
00:35:03,280 --> 00:35:06,360
Speaker 3: Won't be live is breaking the diet cycle. Yeah, breaking

809
00:35:06,360 --> 00:35:07,000
Speaker 3: the diet cycle.

810
00:35:07,280 --> 00:35:09,280
Speaker 1: That one won't be live, So you can purchase that anytime,

811
00:35:09,320 --> 00:35:11,000
Speaker 1: and as soon as we record that and sell that,

812
00:35:11,040 --> 00:35:13,160
Speaker 1: you'll be delivered that into your inbox. And we do

813
00:35:13,239 --> 00:35:15,560
Speaker 1: have a special deal for International Women's Day. You can

814
00:35:15,600 --> 00:35:18,480
Speaker 1: purchase both webinars singlely they're thirty nine dollars, or you

815
00:35:18,480 --> 00:35:21,520
Speaker 1: can purchase them both together for sixty nine dollars and

816
00:35:21,520 --> 00:35:24,040
Speaker 1: there's an automatic coopon that should add on the website

817
00:35:24,080 --> 00:35:26,560
Speaker 1: for that as well. So breaking the diet cycle, as

818
00:35:26,560 --> 00:35:28,759
Speaker 1: Susie said, it's all about taking control of your weight,

819
00:35:29,000 --> 00:35:32,279
Speaker 1: beating self sabotage, and just ditching the diet resentment for good,

820
00:35:32,320 --> 00:35:34,960
Speaker 1: not feeling like you're resenting having to work hard and

821
00:35:35,200 --> 00:35:37,160
Speaker 1: be on a diet to lose weight and get to

822
00:35:37,200 --> 00:35:40,120
Speaker 1: your best body, actually taking control of that and feeling

823
00:35:40,200 --> 00:35:43,000
Speaker 1: empowered around that as well. So breaking the diet cycle.

824
00:35:43,040 --> 00:35:45,640
Speaker 1: The webinar's coming soon. It's available for sale on our

825
00:35:45,719 --> 00:35:48,440
Speaker 1: website and we hope to see you guys either live

826
00:35:48,520 --> 00:35:51,000
Speaker 1: online for Eating for Best Self or in the webinar

827
00:35:51,160 --> 00:35:53,839
Speaker 1: for Breaking the Diet Cycle very soon, and we'll catch

828
00:35:53,840 --> 00:35:56,000
Speaker 1: you guys in the next podcast next week.

829
00:35:56,120 --> 00:36:02,520
Speaker 2: Thanks for listening.