1 00:00:00,720 --> 00:00:03,400 Speaker 1: Is a portion of cheese a slice or five? Should 2 00:00:03,480 --> 00:00:05,960 Speaker 1: your carbs fit into the palm of your hand? Is 3 00:00:05,960 --> 00:00:07,840 Speaker 1: it a few nuts or is it a handful that 4 00:00:07,880 --> 00:00:10,600 Speaker 1: counts as a serve. Don't worry if you have no 5 00:00:10,720 --> 00:00:13,360 Speaker 1: idea what a portion of food is, you are not alone. 6 00:00:13,440 --> 00:00:15,880 Speaker 1: And this week on the Nutrition Couch, we break down 7 00:00:15,920 --> 00:00:19,440 Speaker 1: your favorite foods and what a portion really is. Hi 8 00:00:19,800 --> 00:00:22,040 Speaker 1: and Leanne Ward and I'm Sussie Burrow and as two 9 00:00:22,079 --> 00:00:25,239 Speaker 1: of Ustray's are leading dietitians who specialize in weight control. 10 00:00:25,400 --> 00:00:28,520 Speaker 1: We're bringing you The Nutrition Couch, a weekly chat on 11 00:00:28,560 --> 00:00:31,480 Speaker 1: everything that is new in the world of food, diets 12 00:00:31,520 --> 00:00:35,000 Speaker 1: and nutrition, as well as portion control. Today we also 13 00:00:35,040 --> 00:00:38,239 Speaker 1: chat the popular topic of reverse dieting and the ultimate 14 00:00:38,280 --> 00:00:42,000 Speaker 1: guide to salad dressings. So, Susie, now we're a couple 15 00:00:42,040 --> 00:00:45,200 Speaker 1: of weeks into twenty twenty, we're really excited to share 16 00:00:45,240 --> 00:00:48,159 Speaker 1: a new format for The Nutrition Couch. We will be 17 00:00:48,159 --> 00:00:51,080 Speaker 1: taking out the product review from the main episode format 18 00:00:51,120 --> 00:00:53,560 Speaker 1: and making it a separate mini drop on a Wednesday. 19 00:00:53,760 --> 00:00:55,920 Speaker 1: But we're going to be doing it in a double format, 20 00:00:56,080 --> 00:00:58,680 Speaker 1: so you guys will get two product reviews each week 21 00:00:58,800 --> 00:01:01,800 Speaker 1: in a separate minipiso. We'd heard from you that you 22 00:01:01,840 --> 00:01:04,400 Speaker 1: want more episodes each week, and the product review is 23 00:01:04,440 --> 00:01:06,480 Speaker 1: one of the favorite sections, so we wanted to take 24 00:01:06,480 --> 00:01:08,679 Speaker 1: it out, put it into a mini episode, and make 25 00:01:08,720 --> 00:01:11,760 Speaker 1: it really easier to search and find each week. So 26 00:01:11,800 --> 00:01:14,200 Speaker 1: we hope that the double drop each week is something 27 00:01:14,200 --> 00:01:16,880 Speaker 1: that you guys really enjoy, So make sure you're subscribe 28 00:01:16,880 --> 00:01:19,280 Speaker 1: to the podcast so that you don't miss any episodes, 29 00:01:19,400 --> 00:01:22,120 Speaker 1: whether it's the main episode or the mini product drop. 30 00:01:22,440 --> 00:01:24,400 Speaker 1: So today for our first topic, with many of us 31 00:01:24,440 --> 00:01:27,320 Speaker 1: getting back on track with our diet and exercise program, 32 00:01:27,560 --> 00:01:30,639 Speaker 1: we thought it would be timely to discuss portion sizes SUSI, 33 00:01:30,800 --> 00:01:35,320 Speaker 1: or specifically perhaps portion distortion because knowing how much we 34 00:01:35,360 --> 00:01:37,800 Speaker 1: should eat, you know, is it a whole packet, is 35 00:01:37,840 --> 00:01:39,800 Speaker 1: it a little tablespood? Is it a cut of meat? 36 00:01:40,000 --> 00:01:42,600 Speaker 1: It's incredibly confusing, isn't it? How much you know our 37 00:01:42,640 --> 00:01:43,679 Speaker 1: body actually needs? 38 00:01:43,959 --> 00:01:46,280 Speaker 2: It is confusing because it's not a one size fits 39 00:01:46,360 --> 00:01:48,800 Speaker 2: or model. You know, it's really dependent on your age, 40 00:01:48,840 --> 00:01:51,400 Speaker 2: your body size, the amount of activity you're doing, and food 41 00:01:51,440 --> 00:01:54,200 Speaker 2: companies don't make it any easier because there's such a 42 00:01:54,240 --> 00:01:57,400 Speaker 2: difference in the descriptive portion sizes on a packet like 43 00:01:57,440 --> 00:01:59,760 Speaker 2: you may look at a packet of potato chips and 44 00:02:00,400 --> 00:02:01,920 Speaker 2: you know you or I may eat it in two 45 00:02:02,000 --> 00:02:05,200 Speaker 2: serves or even one, and yet it's the nutritional information 46 00:02:05,320 --> 00:02:07,280 Speaker 2: is displayed as eight serves to try and make it 47 00:02:07,280 --> 00:02:10,200 Speaker 2: look very low, so it doesn't actually help us because 48 00:02:10,240 --> 00:02:13,040 Speaker 2: nothing is overly standardized. So you know, there are a 49 00:02:13,080 --> 00:02:16,079 Speaker 2: few general rules of thumb that I hope will help 50 00:02:16,120 --> 00:02:18,880 Speaker 2: our listeners in getting an idea of what portions should 51 00:02:18,880 --> 00:02:21,280 Speaker 2: look lightly, and so probably to kick us off, the 52 00:02:21,320 --> 00:02:24,280 Speaker 2: first thing I look at when it comes to meals, 53 00:02:24,520 --> 00:02:26,840 Speaker 2: I roughly work on half a plate of salad or 54 00:02:26,960 --> 00:02:30,639 Speaker 2: vegetables always that will naturally increase the amount of low 55 00:02:30,639 --> 00:02:34,320 Speaker 2: calorie bulk in your diet and improve your nutrition. And 56 00:02:34,360 --> 00:02:37,680 Speaker 2: then I'm either working on about a third a quarter 57 00:02:37,800 --> 00:02:41,720 Speaker 2: of protein, and then, depending on an individual's goals, a 58 00:02:41,840 --> 00:02:45,840 Speaker 2: quarter of carbohydrate. Now, keeping in mind, as we always mention, 59 00:02:46,280 --> 00:02:48,320 Speaker 2: many of our clients are looking for fat loss and 60 00:02:48,360 --> 00:02:51,840 Speaker 2: weight loss, so reducing carbohydrates or keeping those portions control 61 00:02:52,000 --> 00:02:55,040 Speaker 2: is a good starting point. But basically each and every 62 00:02:55,040 --> 00:02:57,120 Speaker 2: food's different, so we've got a few sort of reference 63 00:02:57,200 --> 00:02:59,079 Speaker 2: points that might make it easier, particularly when it comes 64 00:02:59,120 --> 00:03:01,600 Speaker 2: to things like our meat and our carbohydrates, which is 65 00:03:01,639 --> 00:03:03,639 Speaker 2: where things tend to go off the rails definitely. 66 00:03:03,880 --> 00:03:05,280 Speaker 1: And I think, as you mentioned, I think the most 67 00:03:05,320 --> 00:03:08,040 Speaker 1: important thing to really bring home is that portions are 68 00:03:08,040 --> 00:03:10,240 Speaker 1: so different for every person. So you can listen to 69 00:03:10,280 --> 00:03:13,000 Speaker 1: this and think, oh, you know, I try that portion size, 70 00:03:13,000 --> 00:03:15,040 Speaker 1: but I'm still hungry. And so I think it's really 71 00:03:15,040 --> 00:03:17,239 Speaker 1: important to really tune in and listen to your body 72 00:03:17,320 --> 00:03:20,240 Speaker 1: or get the specific advice from somebody like a dietitian 73 00:03:20,440 --> 00:03:22,880 Speaker 1: to really understand what portions are gonna work well for 74 00:03:22,960 --> 00:03:25,720 Speaker 1: you and your body and your goals as well. But generally, 75 00:03:25,720 --> 00:03:27,919 Speaker 1: I think that where a lot of people struggle, Susie. 76 00:03:27,960 --> 00:03:30,160 Speaker 1: Portions at home maybe aren't too bad, but it's when 77 00:03:30,200 --> 00:03:33,160 Speaker 1: we're eating at it restaurants and cafes, because a lot 78 00:03:33,160 --> 00:03:36,280 Speaker 1: of the time what restaurants in cafe service, perhaps not 79 00:03:36,280 --> 00:03:38,320 Speaker 1: the fine dining ones, but more you know, the pub 80 00:03:38,320 --> 00:03:40,560 Speaker 1: style menus and cafes and that sort of thing. It's 81 00:03:40,560 --> 00:03:42,920 Speaker 1: almost double what we need. And I say to clients 82 00:03:42,960 --> 00:03:45,280 Speaker 1: all the time, like if you're going out for breakfast 83 00:03:45,280 --> 00:03:46,880 Speaker 1: and they say to me, oh, I had breky hours 84 00:03:46,880 --> 00:03:49,120 Speaker 1: ago and I'm still so full, And I find out 85 00:03:49,160 --> 00:03:50,960 Speaker 1: what they really had, and it was like eggs on 86 00:03:51,040 --> 00:03:53,640 Speaker 1: toast with halloumi, a slice of bacon and some veggies 87 00:03:53,640 --> 00:03:56,840 Speaker 1: on the side. I'm like, that's probably double, like calorie 88 00:03:56,840 --> 00:03:58,800 Speaker 1: wise than what you normally eat. So I'm like, if 89 00:03:58,840 --> 00:04:00,720 Speaker 1: you're still not hungry for life much time, just have 90 00:04:00,800 --> 00:04:03,000 Speaker 1: something light, Or if you're planning on going out for 91 00:04:03,040 --> 00:04:04,880 Speaker 1: a nice breakfast, maybe push it back an hour or 92 00:04:04,920 --> 00:04:06,760 Speaker 1: two and make it a brunch and sort of combine 93 00:04:06,760 --> 00:04:08,760 Speaker 1: that breaking in lunch together. Then you can have a 94 00:04:08,800 --> 00:04:11,080 Speaker 1: more filling afternoon snack and just hit dinner. And that's 95 00:04:11,080 --> 00:04:14,160 Speaker 1: sort of enough nutrition wise for most people for the day, 96 00:04:14,280 --> 00:04:17,080 Speaker 1: just because those portion sizes are so large in restaurants 97 00:04:17,080 --> 00:04:19,640 Speaker 1: and cafes. But I think two of the macro nutrients, 98 00:04:19,640 --> 00:04:22,039 Speaker 1: I find that a lot of people, or probably to 99 00:04:22,040 --> 00:04:24,880 Speaker 1: be fair, most people are going over in their fats, carbs, 100 00:04:24,880 --> 00:04:26,640 Speaker 1: and proteins. But I feel like a lot of people 101 00:04:26,640 --> 00:04:29,400 Speaker 1: are very i don't want to say, like obsessed with carbs, 102 00:04:29,440 --> 00:04:32,080 Speaker 1: are wary of carbs and the serving sizes around it. 103 00:04:32,120 --> 00:04:34,640 Speaker 1: But I feel like the strong trend lately Susie has 104 00:04:34,680 --> 00:04:37,600 Speaker 1: been in healthy fats. People like healthy bats are wonderful 105 00:04:37,600 --> 00:04:39,719 Speaker 1: though so good for us, let's whack them into everything. 106 00:04:39,839 --> 00:04:42,200 Speaker 1: So I think a lot of people where they're struggling 107 00:04:42,240 --> 00:04:45,000 Speaker 1: with weight losses really around the serving size of healthy fats. 108 00:04:45,000 --> 00:04:46,839 Speaker 1: And for most of us, in a meal, about a 109 00:04:46,880 --> 00:04:49,960 Speaker 1: tablespoon of you know, oil or dressing or something like 110 00:04:50,000 --> 00:04:52,640 Speaker 1: that is probably more than enough in terms of a meal. 111 00:04:52,800 --> 00:04:54,359 Speaker 1: But most of us are using you know, like a 112 00:04:54,440 --> 00:04:57,440 Speaker 1: decent Jamie Oliver pour of olive oil into our meals. 113 00:04:57,520 --> 00:04:59,800 Speaker 1: Then we're also putting on avocado because it's great for us, 114 00:05:00,000 --> 00:05:03,120 Speaker 1: bring some nuts on top. We're adding in some shaved 115 00:05:03,120 --> 00:05:05,000 Speaker 1: coconut as like a bit of a crunch on top, 116 00:05:05,120 --> 00:05:07,479 Speaker 1: or some deep fried spring onions that it can really 117 00:05:07,520 --> 00:05:10,120 Speaker 1: sort of increase the overall calorie density of the meal. 118 00:05:10,200 --> 00:05:11,719 Speaker 1: So I feel like fats are something to just be 119 00:05:11,800 --> 00:05:14,800 Speaker 1: aware of. And also protein, So a lot of people, 120 00:05:14,880 --> 00:05:17,560 Speaker 1: again no protein is so important, but more protein isn't 121 00:05:17,560 --> 00:05:20,040 Speaker 1: always better, And I think you've mentioned this a few times, Susie, 122 00:05:20,080 --> 00:05:21,840 Speaker 1: where a lot of the ladies listening are a lot 123 00:05:21,839 --> 00:05:23,839 Speaker 1: of clients that we work with are having almost double 124 00:05:23,920 --> 00:05:26,320 Speaker 1: the protein that they actually need at dinner time, thinking 125 00:05:26,360 --> 00:05:27,320 Speaker 1: that more is better. 126 00:05:27,560 --> 00:05:30,840 Speaker 2: I agree. I work on about one fat per meal. 127 00:05:31,040 --> 00:05:33,240 Speaker 2: So a reference point to fats, you write about a 128 00:05:33,279 --> 00:05:36,479 Speaker 2: tablespoon the same, and I would count say, cheese in 129 00:05:36,560 --> 00:05:39,680 Speaker 2: that as well. So you can't do oil plus cheese 130 00:05:39,760 --> 00:05:42,599 Speaker 2: plus avocado plus nuts. That's three or four fats that 131 00:05:42,640 --> 00:05:44,839 Speaker 2: you need for the entire day. So it's sort of 132 00:05:44,920 --> 00:05:47,880 Speaker 2: ten maybe fifteen nuts is a serve. It's a tablespoon 133 00:05:48,040 --> 00:05:51,479 Speaker 2: of added oil and avocado. I work off about a quarter, 134 00:05:51,560 --> 00:05:53,600 Speaker 2: which everyone will be horrified by, because of course, when 135 00:05:53,640 --> 00:05:56,000 Speaker 2: we order smashed avo, it's an entire avo that they serve, 136 00:05:56,040 --> 00:05:59,440 Speaker 2: particularly when they're cheap. I agree fat is a big area, 137 00:05:59,480 --> 00:06:01,520 Speaker 2: and I work on my clients with one per meal 138 00:06:01,560 --> 00:06:04,080 Speaker 2: and three or four per day. But in the case 139 00:06:04,080 --> 00:06:07,720 Speaker 2: of protein, definitely pub meals, and they tend to be 140 00:06:07,760 --> 00:06:10,560 Speaker 2: double the serve of protein. If you order a schnitzel, 141 00:06:10,800 --> 00:06:13,240 Speaker 2: I'll say to my ladies, you know you can take 142 00:06:13,279 --> 00:06:15,360 Speaker 2: half home because it's feeding you for tomorrow as well. 143 00:06:15,400 --> 00:06:17,640 Speaker 2: So I roughly work on a hand size for a 144 00:06:17,720 --> 00:06:21,080 Speaker 2: dinner protein portion, and roughly a palm for lunch. And 145 00:06:21,120 --> 00:06:24,480 Speaker 2: that's thickness as well, because indeed, you know, serves of 146 00:06:24,560 --> 00:06:27,880 Speaker 2: things like steak and salmon two cutlets not four. If 147 00:06:27,920 --> 00:06:31,000 Speaker 2: you're eating chops, it really worth weighing and measuring that meat, 148 00:06:31,000 --> 00:06:33,120 Speaker 2: particularly if you're not getting the results you're looking for, 149 00:06:33,320 --> 00:06:36,200 Speaker 2: because keep in mind that with red meat in particular, 150 00:06:36,320 --> 00:06:38,719 Speaker 2: it's quite high in fat, so even if it's quite lean, 151 00:06:39,160 --> 00:06:41,279 Speaker 2: if you're having a large portion, you can be getting 152 00:06:41,279 --> 00:06:43,440 Speaker 2: twenty grams of fat in that one meal. So not 153 00:06:43,480 --> 00:06:45,400 Speaker 2: only is it worth investing in the lean variety, but 154 00:06:45,440 --> 00:06:47,880 Speaker 2: the portion and if it requires you to take a 155 00:06:47,920 --> 00:06:49,800 Speaker 2: weight to get a feel for what that looks like 156 00:06:49,880 --> 00:06:53,840 Speaker 2: until it becomes second nature, that's a good strategy. And 157 00:06:53,960 --> 00:06:57,760 Speaker 2: with things like breakfast, cereal, rice pasta, I do as 158 00:06:57,839 --> 00:07:00,160 Speaker 2: well think that most of us are eating double even 159 00:07:00,200 --> 00:07:02,400 Speaker 2: triple what we need. We tend to base the meal 160 00:07:02,640 --> 00:07:05,760 Speaker 2: around the pasta or rice or grain, when really many 161 00:07:05,800 --> 00:07:07,680 Speaker 2: of us would need half, if not less than that, 162 00:07:07,720 --> 00:07:10,360 Speaker 2: particularly if we're living quite sedentary lives all the end. 163 00:07:10,400 --> 00:07:11,760 Speaker 2: You know, the other one I see all the time 164 00:07:11,800 --> 00:07:14,880 Speaker 2: is bread because if you think back to seventies and eighties, 165 00:07:14,960 --> 00:07:17,640 Speaker 2: the bread slices with those little tiny slices that fit 166 00:07:17,680 --> 00:07:21,040 Speaker 2: into the toaster. Now breads can be double or triple 167 00:07:21,120 --> 00:07:23,560 Speaker 2: that size, and two slices can be close to eighty 168 00:07:23,600 --> 00:07:27,480 Speaker 2: grams of carbohydrate. So those big thick slices of bread 169 00:07:27,520 --> 00:07:29,320 Speaker 2: are two or three times and that goes for sour 170 00:07:29,360 --> 00:07:31,640 Speaker 2: doughs that we consume at cafes. So even though as 171 00:07:31,680 --> 00:07:34,320 Speaker 2: we've spoken about, they're healthy, they're too big. So going 172 00:07:34,320 --> 00:07:36,800 Speaker 2: back to small, dense slices of bread, the old school 173 00:07:36,840 --> 00:07:40,040 Speaker 2: ones that look incredibly small, explains why when you order 174 00:07:40,080 --> 00:07:42,880 Speaker 2: a sandwich from a sandwich bar it's double the calories 175 00:07:42,880 --> 00:07:45,240 Speaker 2: because it's double the size. We need half half the 176 00:07:45,280 --> 00:07:47,320 Speaker 2: sandwich for lunch and half for afternoon tea and you'll 177 00:07:47,320 --> 00:07:49,720 Speaker 2: be on the right track. So bread choosing those small 178 00:07:49,720 --> 00:07:53,640 Speaker 2: slices also very very important. But there's a few references cheese. 179 00:07:53,680 --> 00:07:56,120 Speaker 2: Another one I like is a matchbox size of cheese, 180 00:07:56,400 --> 00:07:58,600 Speaker 2: So a couple of slices or a match box size, 181 00:07:58,600 --> 00:08:01,160 Speaker 2: because of course, when we're bringing up the brie, the 182 00:08:01,200 --> 00:08:03,360 Speaker 2: camm beer or even the fetter, we tend to use 183 00:08:03,440 --> 00:08:05,520 Speaker 2: huge amounts. Or the packet of hallumi. We'll cook the 184 00:08:05,640 --> 00:08:08,200 Speaker 2: entire two hundred grams for dinner when a portion is 185 00:08:08,280 --> 00:08:11,520 Speaker 2: thirty grams. So getting back in touch with that, and 186 00:08:11,560 --> 00:08:14,440 Speaker 2: if it's helpful, I don't generally encourage my clients to 187 00:08:14,480 --> 00:08:17,640 Speaker 2: weigh things, but if they're really off track with their portions, 188 00:08:17,680 --> 00:08:19,240 Speaker 2: it can be a good way of getting to know 189 00:08:19,280 --> 00:08:21,880 Speaker 2: what is a portion size and very roughly half a 190 00:08:21,920 --> 00:08:24,480 Speaker 2: cup to about three quarters or one cup of carbohydrates 191 00:08:24,520 --> 00:08:27,920 Speaker 2: and matchbox size of cheese is another good reference points. 192 00:08:28,000 --> 00:08:29,840 Speaker 1: I really like those reference points. And if you just 193 00:08:29,880 --> 00:08:32,520 Speaker 1: wanted to use something simple like your hand, A really 194 00:08:32,520 --> 00:08:34,280 Speaker 1: simple formula we used to use in the hospital all 195 00:08:34,280 --> 00:08:35,920 Speaker 1: the time when I used to do the barrier triclinic 196 00:08:36,000 --> 00:08:38,839 Speaker 1: suzi was basically a fist full of carbs, a palm 197 00:08:38,880 --> 00:08:41,040 Speaker 1: size of protein, and a thumb size of healthy fats 198 00:08:41,040 --> 00:08:43,360 Speaker 1: and a meal and then about three four five cups 199 00:08:43,440 --> 00:08:46,000 Speaker 1: of non starchy veggiice or salad, and that was sort 200 00:08:46,000 --> 00:08:48,200 Speaker 1: of the general formula we use for a lot of people. 201 00:08:48,440 --> 00:08:50,680 Speaker 1: But bearing in mind, if you're in a larger body, 202 00:08:50,720 --> 00:08:53,080 Speaker 1: if you're super active, if you're a male with a 203 00:08:53,120 --> 00:08:55,199 Speaker 1: lot of muscle mass on board, you probably need to 204 00:08:55,200 --> 00:08:57,959 Speaker 1: be sort of increasing your protein or you're serving sizes 205 00:08:58,000 --> 00:08:59,960 Speaker 1: from there, So maybe start with that as a play 206 00:09:00,160 --> 00:09:02,840 Speaker 1: of food and then give yourself fifteen to twenty minutes 207 00:09:02,880 --> 00:09:06,000 Speaker 1: eat slowly, eat mindfully, and if you're still genuinely hungry, 208 00:09:06,240 --> 00:09:08,600 Speaker 1: go back for more, but build a whole healthy plate. 209 00:09:08,640 --> 00:09:11,319 Speaker 1: Don't just go back for extra garlic, bread or extra 210 00:09:11,360 --> 00:09:14,679 Speaker 1: meat or extra pasta. Go back for extra of the carbs, 211 00:09:14,720 --> 00:09:17,280 Speaker 1: the protein, the salad, and the healthy fats as well. 212 00:09:17,320 --> 00:09:18,880 Speaker 1: And that might be an easy way for you to 213 00:09:18,880 --> 00:09:21,760 Speaker 1: start to understand how much your body needs portion wise, 214 00:09:21,920 --> 00:09:24,240 Speaker 1: but also really well balanced as well, because we're getting 215 00:09:24,280 --> 00:09:28,199 Speaker 1: the right mix of carbohydrates, proteins, and healthy fats as well. 216 00:09:28,640 --> 00:09:31,240 Speaker 1: But it also see it as my last tip, drinks 217 00:09:31,320 --> 00:09:33,440 Speaker 1: is probably a big one also to watch in terms 218 00:09:33,440 --> 00:09:35,880 Speaker 1: of portion sizes, and this time of year, I feel 219 00:09:35,880 --> 00:09:37,800 Speaker 1: like a lot of us are overdoing our drinks, whether 220 00:09:37,840 --> 00:09:41,720 Speaker 1: that's alcohol, whether it's smoothies or cold press juices without breakfasts, 221 00:09:41,960 --> 00:09:44,840 Speaker 1: or whether some of our more winter listeners listening from 222 00:09:44,880 --> 00:09:47,040 Speaker 1: the UK America. At the moment, we've got our large 223 00:09:47,080 --> 00:09:51,480 Speaker 1: gingerbread pumpkins, spice lattes from Starbucks. All of those things 224 00:09:51,760 --> 00:09:55,360 Speaker 1: are definitely in much larger portion sizes that our bodies 225 00:09:55,360 --> 00:09:58,439 Speaker 1: typically need, So definitely watch the portions of your drinks 226 00:09:58,480 --> 00:10:01,360 Speaker 1: and stick to small sizes on even though the temptation 227 00:10:01,480 --> 00:10:04,240 Speaker 1: to upsize. You know, for twenty fifty cents or a 228 00:10:04,280 --> 00:10:07,240 Speaker 1: dollar is there, try to avoid that temptation and stick 229 00:10:07,280 --> 00:10:10,120 Speaker 1: to very small sizes or kid sizes if that's available 230 00:10:10,160 --> 00:10:10,520 Speaker 1: as well. 231 00:10:10,760 --> 00:10:12,800 Speaker 2: And definitely with the coffees, because often we're having a 232 00:10:12,880 --> 00:10:14,880 Speaker 2: large when you can get away with a small or 233 00:10:14,920 --> 00:10:17,000 Speaker 2: even just a piccolo is an easy way to do 234 00:10:17,040 --> 00:10:20,400 Speaker 2: that with milk based coffees. But I think to wrap 235 00:10:20,480 --> 00:10:23,480 Speaker 2: us up, and then the good news is we've spoken 236 00:10:23,520 --> 00:10:24,640 Speaker 2: a lot about all the things that you need to 237 00:10:24,720 --> 00:10:26,400 Speaker 2: keep an eye on. You can have all of your 238 00:10:26,400 --> 00:10:29,319 Speaker 2: salad and vegs to your hearts content, so once you're 239 00:10:29,320 --> 00:10:32,000 Speaker 2: not regulating that amount and bulking the meals up, you're 240 00:10:32,040 --> 00:10:33,600 Speaker 2: not as hungry for the rest of it. So it 241 00:10:33,640 --> 00:10:36,880 Speaker 2: makes portion control a lot easier as well. Absolutely, But 242 00:10:37,280 --> 00:10:40,280 Speaker 2: moving on to our topic of the week of general 243 00:10:40,520 --> 00:10:45,120 Speaker 2: nutrition interest and case studies in our Nutrition Couch podcast DMS, 244 00:10:45,120 --> 00:10:46,920 Speaker 2: which we love to get from you to get feedback 245 00:10:46,920 --> 00:10:49,360 Speaker 2: on what you're enjoying listening to. I think of all 246 00:10:49,360 --> 00:10:51,800 Speaker 2: the questions we've had in the last six or nine monthsly, 247 00:10:51,840 --> 00:10:54,960 Speaker 2: and I've seen more questions on reverse dieting than I've 248 00:10:55,000 --> 00:10:58,120 Speaker 2: ever seen in my entire career. Now, to be honest, 249 00:10:58,200 --> 00:11:00,280 Speaker 2: I'm a bit older than you, and I I'm not 250 00:11:00,559 --> 00:11:03,079 Speaker 2: overly familiar with this as a concept, but I think 251 00:11:03,120 --> 00:11:04,840 Speaker 2: I do do it. I just haven't referred to it 252 00:11:04,840 --> 00:11:07,960 Speaker 2: as reverse dieting, so correct me if I'm wrong. But 253 00:11:08,160 --> 00:11:11,400 Speaker 2: reverse dieting is just simply adjusting your calorie intake back 254 00:11:11,480 --> 00:11:15,760 Speaker 2: up after it's being controlled as a way to improve 255 00:11:15,840 --> 00:11:18,600 Speaker 2: and increase metabolic rate over time and basically teach the 256 00:11:18,640 --> 00:11:21,600 Speaker 2: body to burn more calories. So we might start someone 257 00:11:21,600 --> 00:11:24,800 Speaker 2: on a calorie deficit of a certain amount, but over time, 258 00:11:24,800 --> 00:11:26,560 Speaker 2: as they've lost weight, we actually want them to become 259 00:11:26,640 --> 00:11:28,920 Speaker 2: more efficient at burning calories, so then we will basically 260 00:11:29,000 --> 00:11:33,079 Speaker 2: reverse that and increase the calories again according to their goals. 261 00:11:33,120 --> 00:11:34,000 Speaker 2: Is that right? 262 00:11:34,160 --> 00:11:36,319 Speaker 1: Definitely yeah, And there's no I guess like you're not 263 00:11:36,360 --> 00:11:38,040 Speaker 1: going to be able to really look up reverse darting 264 00:11:38,080 --> 00:11:39,760 Speaker 1: and find a whole heap of literature on it. It's 265 00:11:39,880 --> 00:11:42,240 Speaker 1: very sort of like bro science kind of concept, but 266 00:11:42,280 --> 00:11:44,400 Speaker 1: it is used by a lot of like reputable sports 267 00:11:44,440 --> 00:11:47,679 Speaker 1: dieticians working in this body composition space, and also by 268 00:11:47,679 --> 00:11:49,600 Speaker 1: a lot of quite good trainers out there who have 269 00:11:49,679 --> 00:11:53,079 Speaker 1: clients who compete, you know, body physic competitions and that 270 00:11:53,120 --> 00:11:55,480 Speaker 1: sort of thing. So, as you said, reverse darting is 271 00:11:55,480 --> 00:11:57,880 Speaker 1: typically what we do after a long period in a 272 00:11:57,880 --> 00:11:59,880 Speaker 1: deficit or where we get to the point where you 273 00:11:59,880 --> 00:12:01,599 Speaker 1: know a lot of people go or my goal is 274 00:12:01,640 --> 00:12:04,280 Speaker 1: to lose fifteen killers. I've got twelve off. I can't 275 00:12:04,320 --> 00:12:06,400 Speaker 1: get the last three off. I'm like, your body simply 276 00:12:06,440 --> 00:12:08,439 Speaker 1: needs a break. You need to come out of a deficit, 277 00:12:08,720 --> 00:12:11,760 Speaker 1: need some more calories, spend some good time at maintenance calories, 278 00:12:11,800 --> 00:12:14,280 Speaker 1: and then go back into a deficit after that. So 279 00:12:14,320 --> 00:12:16,360 Speaker 1: I think a lot of us are so obsessed with 280 00:12:16,480 --> 00:12:18,560 Speaker 1: just getting to our goal and not stopping or not 281 00:12:18,640 --> 00:12:20,800 Speaker 1: having a break before we get there. But I think 282 00:12:20,800 --> 00:12:23,040 Speaker 1: that your body will tell you when it's time to 283 00:12:23,080 --> 00:12:25,760 Speaker 1: have a break. And I think that going from that 284 00:12:25,880 --> 00:12:28,400 Speaker 1: sort of deficit or where your calories are in a 285 00:12:28,440 --> 00:12:30,920 Speaker 1: deficit and you're actively losing weight to back to where 286 00:12:30,920 --> 00:12:33,040 Speaker 1: your calories are a maintenance and you're actually feeding your 287 00:12:33,040 --> 00:12:35,719 Speaker 1: body what it needs each day is a really really 288 00:12:35,760 --> 00:12:38,400 Speaker 1: important concept and something that so many people don't do. 289 00:12:38,520 --> 00:12:40,880 Speaker 1: So this is definitely an area you should be working 290 00:12:40,920 --> 00:12:43,000 Speaker 1: one on one with the professional, such as a sports 291 00:12:43,000 --> 00:12:47,160 Speaker 1: site titin in. But I guess reverse dieting typically involves 292 00:12:47,240 --> 00:12:50,079 Speaker 1: increasing your calories from your deficit back to your maintenance 293 00:12:50,440 --> 00:12:53,880 Speaker 1: slowly over time, which is the most important concept. And 294 00:12:53,880 --> 00:12:56,200 Speaker 1: when I say slowly, i'm talking you know, fifty to 295 00:12:56,240 --> 00:12:59,440 Speaker 1: one hundred calories probably each week up to you reach 296 00:12:59,480 --> 00:13:01,880 Speaker 1: your baseline. And don't forget that your maintenance when you 297 00:13:02,000 --> 00:13:05,040 Speaker 1: started dieting is probably different to your maintenance after you've 298 00:13:05,080 --> 00:13:07,520 Speaker 1: finish your period of dieting or reverse darting. So if 299 00:13:07,559 --> 00:13:10,560 Speaker 1: you started at one hundred kilos and you'll now say 300 00:13:10,679 --> 00:13:14,280 Speaker 1: eighty seven kilos, your body is thirteen kilos less, you're 301 00:13:14,280 --> 00:13:16,840 Speaker 1: in a smaller body, So your maintenance calories when you 302 00:13:16,920 --> 00:13:19,880 Speaker 1: started are probably very different to your maintenance calories now. 303 00:13:20,040 --> 00:13:22,040 Speaker 1: So you can't simply just go back to what you 304 00:13:22,040 --> 00:13:24,760 Speaker 1: were eating and hope to maintain that weight. You actually 305 00:13:24,760 --> 00:13:26,640 Speaker 1: probably need to taper that down a little bit and 306 00:13:26,679 --> 00:13:29,400 Speaker 1: work out what your new maintenance calories are. And this 307 00:13:29,440 --> 00:13:31,600 Speaker 1: is where it's really important to work one and one 308 00:13:31,640 --> 00:13:33,760 Speaker 1: with a professional because it is quite confusing and there's 309 00:13:33,800 --> 00:13:35,680 Speaker 1: so much more that goes into it than just a 310 00:13:35,720 --> 00:13:38,400 Speaker 1: simple sort of online calculator. But the goal is to 311 00:13:38,440 --> 00:13:42,000 Speaker 1: go low and slow, slowly increase those calories over time 312 00:13:42,040 --> 00:13:44,600 Speaker 1: and bring yourself back to a maintenance period. And then 313 00:13:44,640 --> 00:13:47,880 Speaker 1: I always recommend my clients spend at least, i'd say, 314 00:13:47,880 --> 00:13:50,080 Speaker 1: susy six to eight weeks at a minimum at that 315 00:13:50,120 --> 00:13:53,200 Speaker 1: maintenance period before putting themselves back into a deficit. We 316 00:13:53,280 --> 00:13:55,360 Speaker 1: just want to sort of, as you said, reverse diet, 317 00:13:55,400 --> 00:13:58,520 Speaker 1: maintain our metabolism and give our bodies some rest from 318 00:13:58,600 --> 00:14:00,480 Speaker 1: being in a deficit, because we absolutely you don't want 319 00:14:00,520 --> 00:14:02,440 Speaker 1: to live in a calorie deficit. And if you're at 320 00:14:02,440 --> 00:14:04,640 Speaker 1: the point where your weight loss is stalled, and that's 321 00:14:04,840 --> 00:14:06,839 Speaker 1: genuinely s like you're doing all the right things, you're 322 00:14:06,880 --> 00:14:09,360 Speaker 1: being consistent, and that weight loss hasn't come off for 323 00:14:09,360 --> 00:14:12,040 Speaker 1: a good three four five weeks now, it's definitely your 324 00:14:12,040 --> 00:14:14,120 Speaker 1: body's way of saying, hey, I need a break, I 325 00:14:14,160 --> 00:14:15,920 Speaker 1: need to eat a bit more. Or if you're really 326 00:14:15,960 --> 00:14:18,040 Speaker 1: struggling with things like hunger, like if you've been in 327 00:14:18,080 --> 00:14:19,720 Speaker 1: a deficit for a while and you're just like, I 328 00:14:19,760 --> 00:14:22,680 Speaker 1: am so hungry all the time, all I can think 329 00:14:22,680 --> 00:14:25,440 Speaker 1: about is food, it's again your body's way of saying, hey, 330 00:14:25,520 --> 00:14:28,120 Speaker 1: come out of a deficit, bring me back to maintenance calories, 331 00:14:28,280 --> 00:14:30,520 Speaker 1: but do it slowly. Is probably the most important thing 332 00:14:30,520 --> 00:14:33,480 Speaker 1: that most people either come from a deficit to back 333 00:14:33,520 --> 00:14:36,200 Speaker 1: to maintenance or they go from whatever, you know, the 334 00:14:36,240 --> 00:14:37,880 Speaker 1: goal weight was. They're like, great, I hit my goal 335 00:14:37,920 --> 00:14:39,880 Speaker 1: weight of seventy kilos whatever it was. I'm just going 336 00:14:39,920 --> 00:14:41,680 Speaker 1: to go back to eating what I normally did and 337 00:14:41,720 --> 00:14:43,960 Speaker 1: the weight comes back on again. So the goal is 338 00:14:44,000 --> 00:14:46,360 Speaker 1: with reverse starting to limit fat loss as much as 339 00:14:46,400 --> 00:14:49,640 Speaker 1: possible and actually maintain the weight that you ended or 340 00:14:49,720 --> 00:14:51,920 Speaker 1: landed on in your deficit. So to do that, you 341 00:14:51,920 --> 00:14:54,480 Speaker 1: need to do it slowly, and you need to I guess, 342 00:14:54,480 --> 00:14:57,160 Speaker 1: calculate what your new maintenance period is, and for most 343 00:14:57,160 --> 00:14:59,600 Speaker 1: of it's that reverse arding period will last at least 344 00:14:59,600 --> 00:15:01,880 Speaker 1: four weeks, if not up to ten to twelve weeks. 345 00:15:01,960 --> 00:15:04,880 Speaker 1: And again it really depends on metabolically how strong you 346 00:15:04,920 --> 00:15:07,240 Speaker 1: are when you're finishing that sort of period of dieting 347 00:15:07,280 --> 00:15:07,680 Speaker 1: as well. 348 00:15:07,720 --> 00:15:09,720 Speaker 2: I call it the art of dietetics because it really 349 00:15:09,800 --> 00:15:12,800 Speaker 2: is about change and it's quite specific dietary knowledge that's 350 00:15:12,840 --> 00:15:16,080 Speaker 2: required to take the body through those changes, because the 351 00:15:16,160 --> 00:15:19,920 Speaker 2: human body loves change. And so when I will start 352 00:15:19,920 --> 00:15:22,160 Speaker 2: with a client and they might say, oh, this is 353 00:15:22,160 --> 00:15:24,120 Speaker 2: so many calories am I going to be on this forever. 354 00:15:24,520 --> 00:15:26,120 Speaker 2: I'll say, look, this may be the lowest that you 355 00:15:26,240 --> 00:15:29,400 Speaker 2: go because long term we will be reverse dieting you 356 00:15:29,560 --> 00:15:33,400 Speaker 2: back to reprogramming that metabolic rate. But I can't stress enough, 357 00:15:33,440 --> 00:15:36,640 Speaker 2: as you've said, it is very specific dietetics. It's not 358 00:15:36,680 --> 00:15:38,640 Speaker 2: something I would encourage people to do on their own 359 00:15:38,760 --> 00:15:39,960 Speaker 2: because at the end of the day, you want to 360 00:15:39,960 --> 00:15:43,280 Speaker 2: optimize metabolism over time and not constantly be starving the 361 00:15:43,280 --> 00:15:46,040 Speaker 2: body to achieve certain goals. And there's an art to 362 00:15:46,080 --> 00:15:48,960 Speaker 2: that with different macronutrient ratios and calories. 363 00:15:49,000 --> 00:15:50,200 Speaker 1: But it's a really. 364 00:15:49,960 --> 00:15:53,000 Speaker 2: Interesting area and I really quite like giving it a 365 00:15:53,040 --> 00:15:58,400 Speaker 2: formal name because it starts to give a clear definition 366 00:15:58,440 --> 00:16:01,480 Speaker 2: of what the art of dietetics is in these repro 367 00:16:01,880 --> 00:16:05,160 Speaker 2: gramming of metabolism. So I think this will resonate with 368 00:16:05,200 --> 00:16:07,600 Speaker 2: a lot of people. And as we can't stress enough, 369 00:16:07,640 --> 00:16:09,760 Speaker 2: you know, working within a credit to practicing dietician on 370 00:16:09,800 --> 00:16:12,720 Speaker 2: these very specific goals will set your body up to 371 00:16:12,880 --> 00:16:16,280 Speaker 2: be metabolically fit and healthy long term, rather than starving 372 00:16:16,360 --> 00:16:19,040 Speaker 2: it and dieting the wrong way, which can have adverse effects, 373 00:16:19,040 --> 00:16:19,680 Speaker 2: particularly this. 374 00:16:19,640 --> 00:16:21,840 Speaker 1: Time of year as well. I've pretty much got ninety 375 00:16:21,840 --> 00:16:23,720 Speaker 1: percent of my clients back out of a deficit Susian, 376 00:16:23,720 --> 00:16:26,040 Speaker 1: and we're back at maintenance just for the silly season, 377 00:16:26,080 --> 00:16:28,320 Speaker 1: festive period, January period, that sort of thing, giving our 378 00:16:28,320 --> 00:16:30,560 Speaker 1: bodies a sort of a break from dirty. They all 379 00:16:30,600 --> 00:16:32,640 Speaker 1: know that, you know, we're playing the long term game here. 380 00:16:32,640 --> 00:16:34,360 Speaker 1: It's not like we're trying to get six kilos off 381 00:16:34,360 --> 00:16:36,800 Speaker 1: in four weeks and we're done. It's really about, you know, 382 00:16:36,840 --> 00:16:39,000 Speaker 1: how do we make these results last long term? So 383 00:16:39,040 --> 00:16:41,560 Speaker 1: I think the smaller the deficits are over a period 384 00:16:41,600 --> 00:16:43,720 Speaker 1: of time and the longer the reverse diet period is, 385 00:16:43,760 --> 00:16:46,240 Speaker 1: I think the more sustainable the results that we achieved 386 00:16:46,240 --> 00:16:46,840 Speaker 1: are going to be. 387 00:16:47,000 --> 00:16:48,680 Speaker 2: And I think that the standout thing for me from 388 00:16:48,680 --> 00:16:51,360 Speaker 2: what you said from a practical perspective is if you 389 00:16:51,520 --> 00:16:55,720 Speaker 2: are constantly hungry and thinking about food that is absolutely assigned, 390 00:16:55,720 --> 00:16:57,640 Speaker 2: your body is craving change. It's not that you have 391 00:16:57,680 --> 00:16:59,680 Speaker 2: to be stricter. It's probably that you need a whole 392 00:16:59,720 --> 00:17:02,000 Speaker 2: region give your program. So that's a time to have 393 00:17:02,080 --> 00:17:03,520 Speaker 2: some advice around that. 394 00:17:03,880 --> 00:17:06,640 Speaker 1: Our bodies are very intuitive. They will tell you when 395 00:17:06,680 --> 00:17:08,280 Speaker 1: it's time to take a break in. Too many of 396 00:17:08,320 --> 00:17:10,439 Speaker 1: us think mentally we're able to just go on and 397 00:17:10,480 --> 00:17:12,159 Speaker 1: push through and be like, that's another four weeks. I 398 00:17:12,200 --> 00:17:13,920 Speaker 1: just need to get another two or three kilos off. 399 00:17:14,000 --> 00:17:16,360 Speaker 1: But in reality, it's not just another four weeks. It's 400 00:17:16,400 --> 00:17:18,240 Speaker 1: the time you need to take to give your body 401 00:17:18,280 --> 00:17:21,960 Speaker 1: the break. And for our final segment of the show, Susie, 402 00:17:22,080 --> 00:17:25,320 Speaker 1: we are talking about salad dressings because this is something 403 00:17:25,400 --> 00:17:28,800 Speaker 1: that can either I guess help will hinder your weight 404 00:17:28,840 --> 00:17:31,480 Speaker 1: loss goals. Because I've seen salad dressings upwards of sort 405 00:17:31,520 --> 00:17:34,600 Speaker 1: of probably three hundred calories plus. So our listeners want 406 00:17:34,600 --> 00:17:37,440 Speaker 1: to know what are some tasty dressings to add to salads, 407 00:17:37,800 --> 00:17:39,560 Speaker 1: what are the best options, in which one should we 408 00:17:39,640 --> 00:17:42,560 Speaker 1: probably be avoiding. So do you want to kick us off, Susie, 409 00:17:42,560 --> 00:17:45,280 Speaker 1: because I've got a couple of notes to add here, 410 00:17:45,320 --> 00:17:46,840 Speaker 1: but I'm kin to hear what you have to say 411 00:17:46,840 --> 00:17:47,800 Speaker 1: on salad dressings. 412 00:17:48,960 --> 00:17:51,719 Speaker 2: I think people may be disappointedly and because I actually 413 00:17:51,840 --> 00:17:54,520 Speaker 2: only ever recommend extra virgin olive oil and about something 414 00:17:55,000 --> 00:17:57,159 Speaker 2: with a bit of salt as a dressing of choice. 415 00:17:57,160 --> 00:17:59,520 Speaker 2: And the reason for that is that when you go 416 00:17:59,640 --> 00:18:03,520 Speaker 2: to the salad dressing section of supermarket, I would say 417 00:18:03,520 --> 00:18:05,600 Speaker 2: that eighty to ninety percent, if not all of the 418 00:18:05,680 --> 00:18:08,679 Speaker 2: varieties out there are heavily processed and based on process 419 00:18:08,760 --> 00:18:11,800 Speaker 2: vegetable oil. And we've had a discussion in previous podcasts 420 00:18:11,840 --> 00:18:15,200 Speaker 2: about the influx of process vegetable oils and palm oil 421 00:18:15,480 --> 00:18:19,200 Speaker 2: into our food supply, and by far and away, these 422 00:18:19,200 --> 00:18:21,199 Speaker 2: are not good oils to be adding into the diet. 423 00:18:21,320 --> 00:18:23,399 Speaker 2: So not only do they tend to be twenty to 424 00:18:23,440 --> 00:18:26,560 Speaker 2: thirty percent fat, but they're not adding any positive nutritional 425 00:18:26,680 --> 00:18:30,560 Speaker 2: qualities to the diet. They're heavy and refined oils, a 426 00:18:30,600 --> 00:18:34,640 Speaker 2: lot of flavors, preservatives, colors, they're not a natural dressing. 427 00:18:34,800 --> 00:18:37,200 Speaker 2: So if someone comes to me and actually a client 428 00:18:37,240 --> 00:18:39,920 Speaker 2: just messed me this morning about salad dressings and they 429 00:18:40,000 --> 00:18:42,639 Speaker 2: really want to use a commercial flavor dressing, so they 430 00:18:42,880 --> 00:18:46,359 Speaker 2: might love French or what are the poor Newman favorite 431 00:18:46,680 --> 00:18:51,200 Speaker 2: famous dressings. There's like Honeys Ranch, and I know when 432 00:18:51,200 --> 00:18:53,200 Speaker 2: I go and travel to America, I love nothing more 433 00:18:53,240 --> 00:18:55,600 Speaker 2: than the amazing salads they have there, and they are 434 00:18:55,960 --> 00:18:58,640 Speaker 2: often drowned in very flavors and dressings, which is why 435 00:18:58,640 --> 00:19:02,520 Speaker 2: they're so tasty. But nutritionally they're just not amazing. So 436 00:19:02,560 --> 00:19:06,240 Speaker 2: I much prefer a homemade one. And if a client 437 00:19:06,320 --> 00:19:08,280 Speaker 2: really wants those flavors, I'd say at least try and 438 00:19:08,320 --> 00:19:11,600 Speaker 2: look for one of the light varieties, because most of 439 00:19:11,640 --> 00:19:14,040 Speaker 2: the common ones, whether it's ranch or honey mustard, do 440 00:19:14,119 --> 00:19:16,320 Speaker 2: have a light variety. But we're not by any men 441 00:19:16,359 --> 00:19:19,600 Speaker 2: saying they're overly healthy choices because they're heavily processed. Now, 442 00:19:19,840 --> 00:19:22,600 Speaker 2: the other question that comes to mind is mayonnaise, because 443 00:19:22,600 --> 00:19:26,360 Speaker 2: of course mayonnaise is a much loved addition to salads 444 00:19:26,400 --> 00:19:28,800 Speaker 2: and also sandwiches, and at the moment when we're enjoying 445 00:19:28,840 --> 00:19:31,320 Speaker 2: a lot of seafood and prawns and things for summer, 446 00:19:32,160 --> 00:19:35,040 Speaker 2: and let's be honest, the creamy dressings taste great with 447 00:19:35,080 --> 00:19:38,240 Speaker 2: those foods. I think for me, I would encourage a 448 00:19:38,280 --> 00:19:41,560 Speaker 2: client to go for the more natural, full fat variety 449 00:19:41,600 --> 00:19:44,760 Speaker 2: and small amount. Then I would the low fat, more 450 00:19:44,800 --> 00:19:48,040 Speaker 2: process variety. But I can't stress enough we really need 451 00:19:48,080 --> 00:19:51,359 Speaker 2: small amounts because I think a tablespoon of mayonnaise is 452 00:19:51,480 --> 00:19:54,119 Speaker 2: over one hundred it's closer to two hundred calories, and 453 00:19:54,160 --> 00:19:57,320 Speaker 2: it's a really high whack of saturated fat. So I 454 00:19:57,359 --> 00:19:59,520 Speaker 2: think portion is the key for me. So rather than 455 00:19:59,600 --> 00:20:03,560 Speaker 2: drizzle massive amounts of full that male onto salads, I'd 456 00:20:03,560 --> 00:20:05,240 Speaker 2: put a little bit on the side and mix it 457 00:20:05,280 --> 00:20:07,600 Speaker 2: through and enjoy it in small amounts. But what we 458 00:20:07,640 --> 00:20:12,000 Speaker 2: will also say, Leanne is that when salad vegetables are 459 00:20:12,040 --> 00:20:16,240 Speaker 2: exposed to fat, the nutrients in that will be better absorbed. 460 00:20:16,280 --> 00:20:18,520 Speaker 2: So there is some rationale to include a little bit 461 00:20:18,520 --> 00:20:21,000 Speaker 2: of fat, but my preference will always be astray and 462 00:20:21,040 --> 00:20:23,720 Speaker 2: extra virgin olive oil to do that, and even a 463 00:20:23,760 --> 00:20:26,480 Speaker 2: little bit of salt and lemon juice if possible. What 464 00:20:26,560 --> 00:20:28,120 Speaker 2: do you think Am I being too harsh? 465 00:20:28,240 --> 00:20:30,359 Speaker 1: No? No, I think all really really fair points. But 466 00:20:30,640 --> 00:20:32,199 Speaker 1: I do think for a lot of people it is 467 00:20:32,200 --> 00:20:34,560 Speaker 1: that convenience factor. So if the bulk of the dit 468 00:20:34,600 --> 00:20:36,760 Speaker 1: is healthy and it's whole foods, then if yeah, if 469 00:20:36,760 --> 00:20:38,560 Speaker 1: you're getting a little bit of process sort of vegetable 470 00:20:38,560 --> 00:20:40,400 Speaker 1: oils from salad dressing that you might use a couple 471 00:20:40,359 --> 00:20:41,920 Speaker 1: of times a week. In my books, I think that's 472 00:20:41,920 --> 00:20:44,360 Speaker 1: completely okay, but I would definitely be turning it over 473 00:20:44,359 --> 00:20:47,000 Speaker 1: looking at the nutrition label and probably looking for something 474 00:20:47,080 --> 00:20:50,399 Speaker 1: under about thirty forty calories per tablespoon, because a lot 475 00:20:50,400 --> 00:20:54,040 Speaker 1: of people who use salad dressings love to drown salad 476 00:20:54,160 --> 00:20:56,639 Speaker 1: in dressing. So you know, we're not really about moderation 477 00:20:56,720 --> 00:20:58,480 Speaker 1: when it comes to salad dressings. A lot of people 478 00:20:58,480 --> 00:21:01,000 Speaker 1: who feel like they need some to dress their salad. 479 00:21:01,000 --> 00:21:02,960 Speaker 1: They're going over and above. So if you're adding two 480 00:21:03,000 --> 00:21:06,280 Speaker 1: three tablespoons of a salad dressing onto your salad, you'll probably, 481 00:21:06,320 --> 00:21:08,359 Speaker 1: you know, as sousis, they're consuming upwards of one hundred 482 00:21:08,400 --> 00:21:11,280 Speaker 1: two hundred calories in just the dressing. So I'm a 483 00:21:11,280 --> 00:21:13,280 Speaker 1: big fan of making it myselves as well, and for 484 00:21:13,440 --> 00:21:15,520 Speaker 1: listeners at home who want to get a little bit creative. 485 00:21:15,560 --> 00:21:17,480 Speaker 1: You know, January, we've got a bit of extra motivation 486 00:21:17,600 --> 00:21:20,520 Speaker 1: going on. Here are my favorite for susy so as 487 00:21:20,520 --> 00:21:23,320 Speaker 1: you said, good quality extra version olive oil mixed with 488 00:21:23,359 --> 00:21:26,240 Speaker 1: some lemon juice, balsamic, pepper, and garlic is one of 489 00:21:26,240 --> 00:21:28,760 Speaker 1: my favorite sort of go to salad dressings. I make 490 00:21:28,800 --> 00:21:30,159 Speaker 1: it up at a big jar and then I just 491 00:21:30,240 --> 00:21:31,600 Speaker 1: leave the jar on the fridge for the week and 492 00:21:31,600 --> 00:21:33,320 Speaker 1: I just pour out a little bit onto my salads 493 00:21:33,400 --> 00:21:36,080 Speaker 1: versus you know, making it up every day. My next 494 00:21:36,080 --> 00:21:38,560 Speaker 1: favorite one, I love to use misso paste. I use 495 00:21:38,600 --> 00:21:40,920 Speaker 1: miso a lot in cooking, whether it's to put through 496 00:21:40,960 --> 00:21:43,359 Speaker 1: some greens or to put with my salmon or something 497 00:21:43,400 --> 00:21:45,800 Speaker 1: like that. So I love to use misso sesame oil, 498 00:21:45,880 --> 00:21:48,879 Speaker 1: rice vinegar, soy and ginger. But that's a beautiful flavor 499 00:21:48,920 --> 00:21:51,200 Speaker 1: combination for sort of like an Asian based salad. We've 500 00:21:51,240 --> 00:21:54,199 Speaker 1: got some cabbage in coalslaw and you know, maybe some 501 00:21:54,240 --> 00:21:57,200 Speaker 1: crispy noodle or something like that. Going on another one, 502 00:21:57,240 --> 00:21:59,480 Speaker 1: I really like if you're a fan of the creamy dressings, 503 00:22:00,040 --> 00:22:02,520 Speaker 1: I like mustard, Greek yogurt, and a little bit of honey. 504 00:22:02,920 --> 00:22:05,000 Speaker 1: And my last favorite one, if you're just looking for 505 00:22:05,080 --> 00:22:07,760 Speaker 1: again a convenient option where maybe you don't want to 506 00:22:07,840 --> 00:22:10,000 Speaker 1: use a traditional salad based dressing, I just get a 507 00:22:10,040 --> 00:22:12,560 Speaker 1: suzigi or a homiciusi and then I sort of diload 508 00:22:12,600 --> 00:22:13,840 Speaker 1: it down with a little bit of water or a 509 00:22:13,880 --> 00:22:15,840 Speaker 1: little bit of lemon juice, and that's what I use there. 510 00:22:16,359 --> 00:22:19,119 Speaker 1: I just use basically whatever dipers in my fridge, diload 511 00:22:19,160 --> 00:22:20,919 Speaker 1: it with some water or lemon juice, and use that 512 00:22:20,960 --> 00:22:22,359 Speaker 1: as a little bit of a dressing if I feel 513 00:22:22,359 --> 00:22:23,920 Speaker 1: like I need it. They're great ideas. 514 00:22:23,920 --> 00:22:25,440 Speaker 2: I'm going to try a couple of those, actually, because 515 00:22:25,440 --> 00:22:28,680 Speaker 2: I haven't got a healthier creamy addressing. But the one 516 00:22:28,680 --> 00:22:30,960 Speaker 2: that I do do is I use the marinated fetter 517 00:22:31,440 --> 00:22:34,919 Speaker 2: and because it's so moist. Rather than adding cheese plus dressing, 518 00:22:35,040 --> 00:22:36,640 Speaker 2: I'll just use a little bit of that and use 519 00:22:36,640 --> 00:22:38,680 Speaker 2: the oil through it rather than getting the double fat. 520 00:22:38,720 --> 00:22:42,040 Speaker 2: So that's another little trick to so good tips and 521 00:22:42,080 --> 00:22:44,800 Speaker 2: tricks for making those salads. And don't be scared to 522 00:22:44,800 --> 00:22:46,359 Speaker 2: add a little bit of good fat because yeah, as 523 00:22:46,359 --> 00:22:48,520 Speaker 2: we said, some of those nutrients will be better absorbed. 524 00:22:48,840 --> 00:22:51,120 Speaker 2: And basically I've always said lea and if people enjoy 525 00:22:51,119 --> 00:22:53,080 Speaker 2: their salads, to eat more and the benefit that our 526 00:22:53,080 --> 00:22:55,320 Speaker 2: weighs the negatives really, so just keep an eye on 527 00:22:55,359 --> 00:22:59,200 Speaker 2: those paws if you're buying a commercial salad dressing solely, 528 00:22:59,280 --> 00:23:01,000 Speaker 2: and that brings us to the end of the Nutrition 529 00:23:01,080 --> 00:23:03,520 Speaker 2: Couch for another week. 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We have our Instagram and Facebook sites running, 538 00:23:26,760 --> 00:23:28,919 Speaker 2: and we love your feedback and questions at the Nutrition 539 00:23:29,040 --> 00:23:32,960 Speaker 2: Couch podcast and we will see you on Wednesday for 540 00:23:33,160 --> 00:23:37,080 Speaker 2: our first product drop for twenty twenty two. Thanks for listening, 541 00:23:37,160 --> 00:23:37,400 Speaker 2: Catch 542 00:23:37,400 --> 00:23:52,480 Speaker 1: You guys on Wednesday,