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Speaker 1: Do you find it really difficult during winter to control

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Speaker 1: your eating and your weight. Indeed, the shorter, cooler days

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Speaker 1: can make it a lot tougher to get to the gym,

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Speaker 1: and there are plenty of cues to help us seek

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Speaker 1: out higher calorie comfort foods at this time of year.

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Speaker 1: So on this week's episode of the Nutrition Couch podcast,

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Speaker 1: we are talking the key steps to take at this

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Speaker 1: time to help prevent winter weight gain and the best

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Speaker 1: options when it comes to comfort foods and comfort eating. Hi,

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Speaker 1: I'm Susie Burrel and I'm Lean Wood and as two

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Speaker 1: of austrayas leading dieticians who specialize in evidence based nutrition,

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Speaker 1: we bring you the Nutrition Couch, a bi weekly chat

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Speaker 1: on everything that is new in the world of food,

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Speaker 1: diets and nutrition, as well as winter eating. This week

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Speaker 1: I have a really interesting case study to share all

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Speaker 1: about kids snacking and the mistakes that many parents fall

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Speaker 1: into when it comes to knowing how much and what

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Speaker 1: are the right types of snacks for our little ones.

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Speaker 1: And we answer a really popular question on what are

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Speaker 1: the best foods to eat to get the most out

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Speaker 1: of your workout both before and after training. So in

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Speaker 1: the end, I always feel quite jelly when we talk

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Speaker 1: about weather, because it's really icy in Sydney suddenly, and

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Speaker 1: I know it's probably not icy up there in sunny Queensland,

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Speaker 1: but I guess everyone experiences a bit of a drop

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Speaker 1: in temperature at this time of year. Do you have

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Speaker 1: any sort of winter comfort foods that you seek out

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Speaker 1: when the temperatures drop.

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Speaker 2: Yeah, well, traditionally we don't get too cold up here,

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Speaker 2: but I put me in a bean in this morning

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Speaker 2: for our walk because it was twelve degrees and I

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Speaker 2: was like, what is going on? I think it's about

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Speaker 2: time I bust out my puffer jacket, which is probably

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Speaker 2: my favorite thing about winter, if I'm being honest. So

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Speaker 2: it has definitely gotten a little bit cooler upre in

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Speaker 2: the last few days. But comfort food for me, I

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Speaker 2: cannot go past a good, nourishing chicken and corn soup.

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Speaker 2: I just love something about a nice winter soup and

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Speaker 2: something about potato in winter. Like I eat potato all

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Speaker 2: year round, but in the summer months, I'll generally throw

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Speaker 2: it into the air fry and you sort of like

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Speaker 2: roasted cooled potato in my salads. But in the winter months,

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Speaker 2: I love to do a little bit of mashed potato

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Speaker 2: or some nice crispy sort of potato chips baked in

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Speaker 2: the oven or something like that. So potato is probably

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Speaker 2: my number one winter comfort food. And I do love

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Speaker 2: just a good shoe in my slow Cookle are making

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Speaker 2: a nice sort of like tofu ti red curry in

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Speaker 2: my slow coogar as well. I definitely lean on my

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Speaker 2: slow cooker for the cooler months.

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Speaker 3: They it will sound really delicious.

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Speaker 1: I actually my dad makes this amazing mash that he

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Speaker 1: puts cauliflower and pumpkin in it as well as potato,

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Speaker 1: and my kids have never even picked up that it's

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Speaker 1: not just potato, which is a fantastic little trick to

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Speaker 1: slip veggies into kids food. If you do it from

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Speaker 1: a very early age, they'll just learn that is potato.

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Speaker 1: I'm a little bit like you. My clothes are all

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Speaker 1: packed away because we moved earlier this year and I

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Speaker 1: never for a moment thought we still wouldn't have a house.

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Speaker 1: All of my clothes are packed away, so I've got

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Speaker 1: no warm clothes, and I've actually like got a friend's

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Speaker 1: jumper that I'm wearing everywhere because I'm so cold, and

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Speaker 1: i haven't even had time to head out and buy any.

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Speaker 3: Walmart winter clothes.

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Speaker 1: But I'm like you, I like soup only in winter,

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Speaker 1: and my go to soup at the moment is this

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Speaker 1: amazing bloody bean soup that you Basically it's just celery, tomato, pisada,

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Speaker 1: chicken stock and sorry, it's not bloody bean Cattellini beans

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Speaker 1: and I have it with parmesan and it is so

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Speaker 1: so delicious. I could just live off soup right through winter.

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Speaker 1: And I'll actually share the soup on the Nutrition Couch

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Speaker 1: Instagram page, so anyone who's interested. I think I got

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Speaker 1: it from like a Coles magazine a few years ago.

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Speaker 1: But I love a beautiful soup in winter. I don't

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Speaker 1: as I get older, I'm more savory. I'm not into

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Speaker 1: desserts and stuff as much. But I also do like

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Speaker 1: those Jarrah hot chocolates as a sort of low cow

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Speaker 1: warming drink at night so I don't drink tea and

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Speaker 1: need to go to the bathroom half the night. But

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Speaker 1: I find them a bit heavy. I just use about

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Speaker 1: half three quarters of the sashet because I find them

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Speaker 1: really sweet. But they're sort of a couple of things

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Speaker 1: that I bring out as soon as the temperature drops.

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Speaker 1: But I'm very happy to say I'm heading over to Darwin,

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Speaker 1: up to Queensland. I'm going to try and avoid as

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Speaker 1: much of this winter as possible because I'm much better

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Speaker 1: when i'm warm and tan.

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Speaker 2: To be honest, you're heading as far north as humanly possible.

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Speaker 3: As I possibly can.

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Speaker 1: Absolutely all right, Well enough to talk about us, because

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Speaker 1: we're not always here to talk about us. Let's talk

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Speaker 1: about what people are really interested in, which is, you know,

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Speaker 1: weight gain and winter. Now, we did a quick sort

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Speaker 1: of literature search because we like to be evidence based

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Speaker 1: here as accredited practicing dietitians, and there's not really a

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Speaker 1: lot about weight gain through winter, and of what's available,

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Speaker 1: it tends to focus on the holiday periods because of

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Speaker 1: course in the northern Hemisphere it's winter and also all

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Speaker 1: of the holiday celebrations like Thanksgiving, Christmas, so there is

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Speaker 1: weight gain associated with that time of year. But I

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Speaker 1: think it's also probably because of the celebrations more than

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Speaker 1: just the temperature. But I think to kick us off lean,

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Speaker 1: one of the things I really work on with my

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Speaker 1: clients around this time is not giving themselves psychological permission

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Speaker 1: to gain weight because we tend to be home a

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Speaker 1: little bit more, we give ourselves permission to watch a

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Speaker 1: lot more TV. The foods that we're craving are hot, warm,

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Speaker 1: sometimes dodgy pastry, warm desserts, puddings. We wouldn't normally have

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Speaker 1: curries Asian sort of takeaway heavier food. If we then

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Speaker 1: sort of cut back a bit on our training, sit

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Speaker 1: down a whole lot more, and eat heavier food, it

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Speaker 1: shouldn't come as a surprise that we're more likely to

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Speaker 1: gain weight, you know, compared to summer. When we're outdoors,

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Speaker 1: we're wearing skimpier clothes, so we're more ware of changes

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Speaker 1: in our body. We've got to get our togs on,

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Speaker 1: so we're seeing our tummy, you know. The clothes also

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Speaker 1: a looser or baggy, hiding the sins of sort of

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Speaker 1: gradual weight grain creep. So I talk a lot to

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Speaker 1: them about it. It's about not actually psychologically allowing yourself

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Speaker 1: to overindulge just because it's winter, and that very simple

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Speaker 1: mindset shift away from going to eat what I want

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Speaker 1: and then have to die it off, rather than I'm

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Speaker 1: going to keep my weight stable at this time of

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Speaker 1: year and perhaps enjoy some heavier food, but make sure

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Speaker 1: I maintain some sort of training or whatever the strategies.

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Speaker 1: It's for me not about giving yourself permission just to

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Speaker 1: overeat because of the temperature, because let's be honest. You know,

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Speaker 1: maybe it's CHILEI in Melbourne, but it really isn't compared

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Speaker 1: to overseas, which are sub minus temperatures the whole season.

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Speaker 1: You know, I've got some clients in Canada and it's

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Speaker 1: it's at minus twenty.

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Speaker 2: You know what.

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Speaker 1: In Australia it's maybe a few degrees under. But most

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Speaker 1: of us are living in pretty warm environments. It's not

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Speaker 1: that cold. So that's for me, is one of the

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Speaker 1: first things I talk about, and probably then the next

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Speaker 1: is maintaining exercise program because we're very quick to skip

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Speaker 1: the gym or early morning workouts when it's chilly and dark,

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Speaker 1: and I'm you know, I don't exercise early in the

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Speaker 1: morning often.

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Speaker 3: I find it really hard. So I think it's.

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Speaker 1: Making sure that you continue to schedule your training and

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Speaker 1: commit to something that you will actually do, whether it's

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Speaker 1: shifting the time that you train in, rolling with a

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Speaker 1: new gym or trainer, investing in some equipment that you

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Speaker 1: can hire at home, to commit to that training, and

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Speaker 1: again not simply use this season as an excuse not

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Speaker 1: to not exercise.

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Speaker 2: Absolutely, and I'm the first to admit my not my

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Speaker 2: training goes down, But the type of training I do

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Speaker 2: changes in winter, and the time that I do it

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Speaker 2: changes in winter as well, because I can kind of

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Speaker 2: handle the cold. For me, it's the darkness, like you

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Speaker 2: get up at six am and it's still dark and

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Speaker 2: you go, yeah, nah, that's not gonna happen, Just roll

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Speaker 2: over and go back to bed. So me has been

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Speaker 2: a wonderful alarm clock. This is our first winter with me,

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Speaker 2: so I imagine we'll be up at adam and doing a

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Speaker 2: few more things that we previously wouldn't have done during

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Speaker 2: the winter months. But I think that that you know,

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Speaker 2: that needle that desire to want to sleep in a

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Speaker 2: little bit more during winter, it just means that we

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Speaker 2: have to think about our exercise routine, right, change it

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Speaker 2: up a little bit. Particularly our niche you know, needs

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Speaker 2: just that day to day activity where it really does

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Speaker 2: make a difference when it comes to either fat loss

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Speaker 2: or weight game, because it's that incidental type of activity

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Speaker 2: where we're moving around, we're burning calories, but we're not

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Speaker 2: really focused on it, and we wouldn't consider it normal activity.

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Speaker 2: So we might park a few you know, car parks

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Speaker 2: away at the shopping center to get a few more steps.

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Speaker 2: We might take the stairs instead of the lift. We

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Speaker 2: might get off at earlier bus stop or an earlier

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Speaker 2: train stop, so walk a little bit, you know, further home.

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Speaker 2: We tend to stop doing those things in winter because

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Speaker 2: because it is too cold. But again that's where that

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Speaker 2: sort of slow gradual weight game can can creep in.

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Speaker 2: And pair that with baggy clothes, as you mentioned, Susie,

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Speaker 2: like you know, big big jackets, you know, wearing track

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Speaker 2: pants everywhere. You kind of don't really notice it until

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Speaker 2: it's almost too late. So it's very easy to come

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Speaker 2: out of winter and go jump on the scars and go,

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Speaker 2: oh crap, what are that three to five kilos come from?

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Speaker 2: How do that happen? So I like to wear my

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Speaker 2: form fitting jeans as much as they can during winter, Susi,

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Speaker 2: because it does keep me on jack I must admit.

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Speaker 1: It's the elastic waste. It's incredibly dangerous. I don't like

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Speaker 1: elastic waste for that reason, and I think they're more

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Speaker 1: and more clothes with elastic waste as you get older, certainly.

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Speaker 1: I think that I do sometimes encourage clients to keep

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Speaker 1: an eye on the scale, and I know there's a

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Speaker 1: lot of listeners to anti scales, and I think it's personal.

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Speaker 1: So whether you hop on the scales once every few

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Speaker 1: weeks to stop the creep, or just even take a

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Speaker 1: waste measurement, or do it as you're describing with a

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Speaker 1: reasonably tight fitting set of clothes, because as we've said

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Speaker 1: many times, it's so much easier to prevent gradual weight

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Speaker 1: gain than it is to try and get rid of

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Speaker 1: it once it's there, and you know, it's notorious for

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Speaker 1: coming into spring and people having overdone it. I think

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Speaker 1: the other couple of strategies on top of that is

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Speaker 1: if you know that the food will be heavier, if

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Speaker 1: you love to have a pie at the football, if

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Speaker 1: you love to indulge in sticky date pudding, you know,

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Speaker 1: and pies and things you would never normally have, and

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Speaker 1: you know that you probably eat a little bit more.

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Speaker 1: I think there's that idea of sort of making sure

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Speaker 1: you're then buffering that with some lighter suit or vegetable

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Speaker 1: based dishes in the first half of the week. And indeed,

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Speaker 1: I find that a really powerful strategy with clients. Not

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Speaker 1: only does it improve their nutritional intake, but simply knowing

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Speaker 1: that because they're going to indulge a bit more on

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Speaker 1: the weekends and have alcohol and have maybe pastry and

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Speaker 1: other high calorie foods. Perhaps then the answer is, you know,

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Speaker 1: for the first couple of days, have a meat free dish,

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Speaker 1: have a ratitui, you know, keep a soup as a dinner,

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Speaker 1: just to help buffer. So you're still enjoying lovely, nourishing,

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Speaker 1: warm food, but you're allowing for that effect of making

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Speaker 1: sure there's some lightness to account for the heavier options.

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Speaker 1: And then I think the other thing is again not

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Speaker 1: giving yourself permission to have poor quality food because it's winter.

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Speaker 1: You know, there are a growing number of lower calorie

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Speaker 1: options like hot chocolates as we've spoken about, and even

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Speaker 1: dessert options that are calorie control that are still giving

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Speaker 1: you a sweet hitch or ways to enjoy without having

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Speaker 1: to completely overdo it. So in the case of you know,

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Speaker 1: having a winter dessert, if you, for example, buy a

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Speaker 1: pie for the family, or if you buy a pudding,

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Speaker 1: the research would sugges you will eat the whole tray

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Speaker 1: of that. You will eat a slab, you will eat

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Speaker 1: a slice. You will eat whatever is served, whether whereas

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Speaker 1: if you make your own, for example, crumble, where you

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Speaker 1: might heat up some apples or pears and then make

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Speaker 1: your own crumble with some beautiful rolled oats and sprinkle

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Speaker 1: a little bit on the top and bake that. You

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Speaker 1: know that is a fraction of the calories of a

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Speaker 1: whole slab of pudding or a whole slab of apple pie,

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Speaker 1: particularly commercial options. We bite supermarket and make your own

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Speaker 1: and have a taste and get used to getting satisfied

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Speaker 1: from a taste of something more indulgent, rather than giving

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Speaker 1: yourself permission to eat heavier portions of food just because

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Speaker 1: they're there. A pie is another classic example. It's so

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Speaker 1: easy to rather than base the pie with a heavy pastry,

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Speaker 1: to just simply put the veggies or the chicken at

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Speaker 1: the base or the mince base, and then use one

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Speaker 1: sheet of reduce to that puff pastry or even filo,

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Speaker 1: or swap it for a sweet potato or pumpkin mixed mash,

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Speaker 1: and you're still then enjoying everything a pie has got

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Speaker 1: to offer with a lot less fat and calories, or

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Speaker 1: in a pasta to do it as a pasta bake

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Speaker 1: where there's a lot more filling and vegetables and less pasta,

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Speaker 1: or a lasagna. Alt your sheets with veggies, so you're

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Speaker 1: still enjoying those lovely comfort foods which we crave at

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Speaker 1: this time, but they're a whole lot lighter. And that's

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Speaker 1: very simple tricks most dieticians nutritionous will automatically do, and

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Speaker 1: one that many of us can learn very simply, like

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Speaker 1: again another one swapping any rice with a curry for

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Speaker 1: cauliflower us and over time you won't even notice.

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Speaker 3: You're not going to miss it.

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Speaker 1: You're not craving rice, You're craving the stodge and the

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Speaker 1: heaviness of the meal. So we can very easily replace

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Speaker 1: a lot of those foods with lighter alternatives and still

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Speaker 1: enjoy all the flavors and the warming and the comfort

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Speaker 1: with a fraction of the calories.

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Speaker 2: I think, really portion control does come into play when

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Speaker 2: it comes to winter, doesn't, And I love all your

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Speaker 2: suggestions for that, particularly if we're doing easy things like lasagnas,

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Speaker 2: you know, layering a little bit of past but also

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Speaker 2: some sheets of zucchini and that sort of thing, and

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Speaker 2: just swapping out the higher calorie things which we'd often

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Speaker 2: do during summer and we kind of just, I don't know,

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Speaker 2: forget about during winter and where we might have, you know,

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Speaker 2: as an example, a piece of pie or a chicken

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Speaker 2: snitza or something like that with a large size salad.

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Speaker 2: You've got to be careful that if you don't want

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Speaker 2: to eat salads in winter, that's completely understandable. I don't

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Speaker 2: need a whole lot of salads in winter. They're also

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Speaker 2: not really available, you know, the sort of quality of

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Speaker 2: produce isn't as great during winter as well. You've got

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Speaker 2: to replace that salad that would be on half your

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Speaker 2: plate as a meal with the adequate amount of non

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Speaker 2: starchy veggies as well. If you're not replacing it, you

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Speaker 2: will automatically add more carbs, add more protein, add more

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Speaker 2: fat to your plate, which automatically of course increases the

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Speaker 2: calories in that meal. So if you're going to take

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Speaker 2: away the salad portion, replace it with more non starchy

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Speaker 2: veggies and the keys diversity. You don't just want to

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Speaker 2: eat an entire plate of broccoli because it's boring very

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Speaker 2: fast and you're going to you know, quit that sort

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Speaker 2: of good habit very quickly.

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Speaker 3: So as much.

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Speaker 2: Diversity as possible and learn to hear the veggies within winter.

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Speaker 2: I had a guest on my podcast who was a

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Speaker 2: dietician and a chef, probably close to two years ago. Now,

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Speaker 2: I'll see if I can tag it on the Nutrition

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Speaker 2: Couch Instagram page for you guys and linked the episode.

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Speaker 2: But he really talked about making veggies delicious and fun

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Speaker 2: and heroing the vegetables. So take a mushroom and make

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Speaker 2: that the centerpiece of the dish. Or take a red

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Speaker 2: capsicum or a bell pepper for our you know us

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Speaker 2: listeners over take that and hero that as a dish.

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Speaker 2: Or make zucchini pizza boats or something like that. There's

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Speaker 2: nothing wrong with having, you know, a normal pizza bas

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Speaker 2: there's something wrong with using normal pasta in your lasagna.

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Speaker 2: But hero vegetables and really find them as a fun,

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Speaker 2: exciting way that kids can get involved. You can make

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Speaker 2: little zucchini boat pizzas. Sure you can have some normal

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Speaker 2: pizza on the side, but rather than having three, four, five,

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Speaker 2: six slasses of normal pizza, have a couple of zucchini

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Speaker 2: boat pizzas plus one or two slices of normal based

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Speaker 2: pizza as well. It's a really easy way to get

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Speaker 2: in more vegetable bulk during winter, especially when you're not

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Speaker 2: doing as many salads, because a lot of us will

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Speaker 2: eat a salad a day for lunch during summer, but

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Speaker 2: what are we going to do during winter? You know,

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Speaker 2: things like the leftovers come into play more often during winter.

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Speaker 1: True, and I would really encourage my clients to either

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Speaker 1: make a soup or a veggie based dish like a

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Speaker 1: brood of two we each week to start the week

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Speaker 1: and have ready to go as sides. Also, keep in

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Speaker 1: mind there are loads of frozen options that even have

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Speaker 1: seasoning and flavors through them to make it easy to

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Speaker 1: achieve that bulk, because I too, am a massive fan

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Speaker 1: of making the vegetables taste delicious with a bit of

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Speaker 1: extra fat or dressing. Things like you you're fetter your

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Speaker 1: rocotta through it, serve it with a side of hommus,

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Speaker 1: because then you eat a lot more and it's tasty

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Speaker 1: and delicious. But you're absolutely right, you must replace those sections.

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Speaker 1: And it's a little bit tricky at the moment land

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Speaker 1: because let's be honest, the cost of fresh fruit and

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Speaker 1: veggies is through the roof.

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Speaker 3: You know.

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Speaker 1: The other day I saw I think ten dollars for

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Speaker 1: berry like these are not affordable for most people, so

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Speaker 1: opting for sometimes the pre made options that are seasoned

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Speaker 1: already will save a lot as well. I know a

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Speaker 1: lot of people are budget conscious, and that's another reason

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Speaker 1: to seek out the soups and things that can be

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Speaker 1: relatively inexpensive too as part of the family budget, because

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Speaker 1: it's extremely tough at the moment. Oh, I know the

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Speaker 1: other products I love. I love those pre made cauliflow

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Speaker 1: rice rosottos.

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Speaker 3: Now, if you looked at.

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Speaker 1: Them, you'd say, oh, that's processed, and it is. It

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Speaker 1: is processed, absolutely, but in terms of ease, cost and taste,

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Speaker 1: they're a really good way to add extra veggies into

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Speaker 1: the meal. And I'm a big fan. There's a fried

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Speaker 1: rice version and also a mushroom rosotto one.

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Speaker 3: This is not sponsored, this is just personal.

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Speaker 1: I'm finding things that really handed because I think they

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Speaker 1: retail for like five dollars fifty that would serve at

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Speaker 1: least to serves, maybe even three. And that's just a great,

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Speaker 1: relatively inexpensive lunch that's packed full of vegetables.

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Speaker 2: Yeah, I love it, And I love things like you know,

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Speaker 2: stuffed capsicums, as you mentioned, zucchini pizza boats were using

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Speaker 2: mushrooms and grilling them or taking out that you know,

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Speaker 2: those big portabello mushrooms, taking out the filling and stuffing

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Speaker 2: them with a little bit of low fat ricotta, some

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Speaker 2: fresh herbs, and you know, really just I think for me,

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Speaker 2: it's really as many sort of filled vegetable dishes as

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Speaker 2: they can in winter, which for me is that sort

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Speaker 2: of comfort food as well, and then with maybe a

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Speaker 2: little bit of a side of like a small potato

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Speaker 2: and its jacket or something like that. I think rather

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Speaker 2: than heroing things like pasta and potato and rice, which

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Speaker 2: we tend to do, we need to really focus on

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Speaker 2: those veggies. But probably the last thing I thought about

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Speaker 2: Suzi was really around hot drinks. So I feel like

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Speaker 2: a lot of my clients drink a lot more hot

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Speaker 2: drinks even in winter, particularly a lot of my US clients,

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Speaker 2: because a lot of places like Starbucks, you know, we

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Speaker 2: do our pumpkin spice lattes, and we do our gingerbread,

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Speaker 2: you know, hot chocolates and that sort of thing. So

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Speaker 2: I feel like a lot of these more you know,

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Speaker 2: places like Starbucks and the chains that do a lot

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Speaker 2: of the fancy drinks, particularly during the winter months. In

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Speaker 2: the cooler months, they have a lot of extra calories

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Speaker 2: in them, So just watch guys if you're getting You know,

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Speaker 2: if you normally make an instant coffee a day, but

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Speaker 2: then in the afternoon if it's getting quite cool, then

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Speaker 2: you stop buy the coffee shop and you might get

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Speaker 2: a chi lata or an almond milk. You've in a

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Speaker 2: deercap one a lot of those ones that are made

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Speaker 2: on milk, even if it's almond milk, because Barissa style

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Speaker 2: almond milk, which they generally tend to use in cafes,

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Speaker 2: is actually quite high sugar and similar calories to normal milk.

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Speaker 2: So really watch the amount of hot drinks you're taking

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Speaker 2: in If they are on a milk or even a

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Speaker 2: plant based milk basis probably just your herbal tea is

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Speaker 2: made on hot water are probably your best option from

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Speaker 2: a lower calorie perspective as well.

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Speaker 1: Good point, especially if you're planning to travel to the US.

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Speaker 1: They're everywhere to travel everywhere and delicious.

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Speaker 2: One of my favorite things about visiting America in winter

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Speaker 2: is the pumpkin spice slattoes. I must have been I'm

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Speaker 2: a sucker for themy're delicious.

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Speaker 1: Oh I love going to Starbucks too, make me sad

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Speaker 1: about going on.

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Speaker 2: Now. I think it's an important time to note that

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Speaker 2: guy now is one of the best times to start

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Speaker 2: working with a dietitian. Susie and I both in our

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Speaker 2: practice experience a rush on in January, a rush on

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Speaker 2: at the start of summer where everybody goes, oh crap,

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Speaker 2: I've overdone it in winter. I need to sign up

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Speaker 2: with a dietitian to get my health back on track.

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Speaker 2: I guarantee you that now is the best time to

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Speaker 2: start working with a dietitian. So Susie and I both

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Speaker 2: have openings within our coaching service. If you'd love to

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Speaker 2: sign up where there's let us know, give us a

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Speaker 2: bell on Instagram, send us an email. We'd love to

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Speaker 2: take you on because we enjoy mostly working with their

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Speaker 2: clients during winter, don't we, Susie, to prepare them for

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Speaker 2: the wonderful summer months and have all those healthy habits

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Speaker 2: ingrained by the time the warmer weather hits, because if

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Speaker 2: you can do it in winter, it's ten times easier

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Speaker 2: in summer. Well.

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Speaker 1: I find it's smart because we've got sort of eight

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Speaker 1: twelve weeks where it's a little bit quieter in many cases,

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Speaker 1: so you may have extra time to actually exercise and

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Speaker 1: focus on that goal, because as soon as spring ramps up,

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Speaker 1: all of a sudden, all the social comes back. Then

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Speaker 1: it's Christmas and the celebrations, and we never get on

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Speaker 1: top of our goal. So it's a really good time

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Speaker 1: to work on most losses if you can, or looking

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Speaker 1: for a project even to pass this next few months

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Speaker 1: which can be a bit chilly and a bit quieter outside.

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Speaker 2: Definitely, all right, we'll moving on to our next segment, Susie.

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Speaker 2: I think this is a case study that our clients

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Speaker 2: are going to love this week, and I will let

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Speaker 2: you take the reins on this one. But I think

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Speaker 2: it's really interesting for our listeners because we did get

433
00:18:18,800 --> 00:18:20,879
Speaker 2: a lot of comments. Where we've previously done sections on

434
00:18:21,000 --> 00:18:23,879
Speaker 2: kids and sort of family things before, we have a

435
00:18:23,880 --> 00:18:25,720
Speaker 2: lot more comments from our followers to say do more,

436
00:18:25,720 --> 00:18:28,000
Speaker 2: can you do more on kids? So we think kids

437
00:18:28,000 --> 00:18:30,359
Speaker 2: snacking is a really important one because I must admit

438
00:18:30,400 --> 00:18:32,280
Speaker 2: I'm a bit nosy when I when I shop and

439
00:18:32,280 --> 00:18:34,040
Speaker 2: do my supermarket shop, I tend to look in other

440
00:18:34,080 --> 00:18:37,119
Speaker 2: people's trolleys. I think as most dietitians do, right and

441
00:18:37,320 --> 00:18:39,199
Speaker 2: I find that there is a lot, a lot, a

442
00:18:39,240 --> 00:18:41,639
Speaker 2: lot of package snacks and snack based things, and a

443
00:18:41,680 --> 00:18:44,440
Speaker 2: lot of parents trolleys. So would you like to walk

444
00:18:44,480 --> 00:18:46,359
Speaker 2: us through the client case study of the week this

445
00:18:46,440 --> 00:18:48,040
Speaker 2: week on kid snacking.

446
00:18:47,760 --> 00:18:50,480
Speaker 1: I will, and I will will begin by saying, I'm

447
00:18:50,520 --> 00:18:53,000
Speaker 1: not talking about small kids today. We will do another

448
00:18:53,040 --> 00:18:56,440
Speaker 1: segment on younger kids snacks. And I think as Meya

449
00:18:56,600 --> 00:18:58,679
Speaker 1: gets older, you'll become more attuned to what goes on

450
00:18:58,720 --> 00:19:01,040
Speaker 1: in the playground of kids, say age one to four,

451
00:19:01,680 --> 00:19:05,720
Speaker 1: because we often see just massive snack boxes of kids

452
00:19:05,800 --> 00:19:07,879
Speaker 1: grazing right through the morning, So we will cover that

453
00:19:07,880 --> 00:19:10,520
Speaker 1: at a different time. This is more a primary school

454
00:19:10,640 --> 00:19:14,040
Speaker 1: perspective of snacking. And it crossed my desk because one

455
00:19:14,040 --> 00:19:16,480
Speaker 1: of my clients, who is working on her own weight loss,

456
00:19:16,560 --> 00:19:21,280
Speaker 1: has three children and they are aged between five and ten,

457
00:19:22,240 --> 00:19:24,959
Speaker 1: and she it was having a lot of difficulty. She

458
00:19:24,960 --> 00:19:27,000
Speaker 1: had alluded to the fact she was having difficulty with

459
00:19:27,040 --> 00:19:30,440
Speaker 1: her kids eating habits. So the way the conversation came

460
00:19:30,520 --> 00:19:33,720
Speaker 1: up was we were talking about dinners and inevitably her

461
00:19:33,720 --> 00:19:36,560
Speaker 1: dinner would be a relatively heavy meal of pasta or

462
00:19:36,680 --> 00:19:39,840
Speaker 1: rice or family meals. Because she said, I don't want

463
00:19:39,880 --> 00:19:43,400
Speaker 1: to have to cook different meals. And I said, well,

464
00:19:43,680 --> 00:19:45,800
Speaker 1: you know, can you do, like just do more meat

465
00:19:45,800 --> 00:19:48,920
Speaker 1: and veggie style dinners, you know, like lean sausages and veggies,

466
00:19:48,960 --> 00:19:51,440
Speaker 1: and she was the issue was there's a lot of barriers,

467
00:19:51,440 --> 00:19:53,639
Speaker 1: and the issue was my kids don't need a lot

468
00:19:53,680 --> 00:19:56,600
Speaker 1: of vegetables. So that is, you know, the underlying thing.

469
00:19:56,640 --> 00:19:59,560
Speaker 1: So she's trying to cook for a family, create one

470
00:19:59,600 --> 00:20:02,800
Speaker 1: meal per night. Unfortunately it was heavy options. I was

471
00:20:02,800 --> 00:20:04,320
Speaker 1: trying to get her to have a lot more veggies

472
00:20:04,359 --> 00:20:07,479
Speaker 1: and a lot less calorie dense food at nighttime. And

473
00:20:07,560 --> 00:20:10,320
Speaker 1: so we got just talking about the at home food

474
00:20:10,440 --> 00:20:15,200
Speaker 1: environment and I said to her, well, if she was

475
00:20:15,240 --> 00:20:16,840
Speaker 1: asking me about the kids and the veggies, you know,

476
00:20:16,880 --> 00:20:19,080
Speaker 1: I said, oh, will have you tried, you know, swapping

477
00:20:19,080 --> 00:20:21,439
Speaker 1: in the cauliflower rice or making the mash you know

478
00:20:21,480 --> 00:20:24,639
Speaker 1: that's got more veggies. And then she was saying no,

479
00:20:24,640 --> 00:20:26,800
Speaker 1: they just flatly refused to have it. And I said, well,

480
00:20:27,040 --> 00:20:30,240
Speaker 1: sometimes kids won't eat much at nighttime because they're not

481
00:20:30,400 --> 00:20:34,080
Speaker 1: very hungry, are they. You know, what happens after school

482
00:20:34,119 --> 00:20:36,159
Speaker 1: and snacking And this had also been an issue for

483
00:20:36,200 --> 00:20:38,719
Speaker 1: her because she would eat the kids snack food and

484
00:20:38,760 --> 00:20:41,600
Speaker 1: so I got her to take a photo of her

485
00:20:41,720 --> 00:20:45,720
Speaker 1: pantry at home, and I was pretty shocked at just

486
00:20:45,760 --> 00:20:49,480
Speaker 1: this sheer volume of snack food that was in the house.

487
00:20:49,520 --> 00:20:53,040
Speaker 1: So I'm talking packets of potato chips, I'm talking musli bars,

488
00:20:53,080 --> 00:20:55,920
Speaker 1: I'm talking different heights of biscuits, like I'm talking about

489
00:20:56,240 --> 00:20:59,760
Speaker 1: literally the entire snack food of the supermarket section in

490
00:20:59,840 --> 00:21:00,560
Speaker 1: her pantry.

491
00:21:00,920 --> 00:21:01,480
Speaker 3: So when she.

492
00:21:01,520 --> 00:21:05,040
Speaker 1: Would open the flaws, all you would see is packet snacks.

493
00:21:05,520 --> 00:21:07,560
Speaker 1: She's spending a lot of money on packet stack because

494
00:21:07,560 --> 00:21:09,960
Speaker 1: as we know land, they're not inexpensive any of those packets.

495
00:21:09,960 --> 00:21:12,040
Speaker 1: You know, you're looking at four five six dollars per go.

496
00:21:12,280 --> 00:21:15,679
Speaker 1: She had three kids, so on a week to week basis,

497
00:21:15,680 --> 00:21:18,000
Speaker 1: she was going literally through a couple of expensive packs

498
00:21:18,040 --> 00:21:20,560
Speaker 1: of snack food per day. And then what would happen

499
00:21:20,600 --> 00:21:22,320
Speaker 1: from when the kids got home from school, they would

500
00:21:22,320 --> 00:21:25,560
Speaker 1: literally graze on snacks because she was working all afternoon.

501
00:21:25,880 --> 00:21:27,679
Speaker 1: And then of course the follow on effect of that,

502
00:21:27,680 --> 00:21:30,239
Speaker 1: as kids are they're not hungry for dinner. So there

503
00:21:30,359 --> 00:21:33,119
Speaker 1: was many nutrition issues going on in this family, and

504
00:21:33,160 --> 00:21:36,520
Speaker 1: certainly will be a process to change some of those

505
00:21:36,520 --> 00:21:39,000
Speaker 1: behaviors given the kids are a bit older. The younger

506
00:21:39,000 --> 00:21:41,080
Speaker 1: the kid, the easier it is to change behavior. So

507
00:21:41,119 --> 00:21:43,280
Speaker 1: when you're starting to deal with vocal ten year olds,

508
00:21:43,280 --> 00:21:46,400
Speaker 1: it's pretty tough. And so we were working on how

509
00:21:46,400 --> 00:21:48,240
Speaker 1: do you buy less snack food, how do you shift

510
00:21:48,280 --> 00:21:50,879
Speaker 1: the kids snacking away from the snacks. So what I

511
00:21:51,040 --> 00:21:55,280
Speaker 1: specifically wanted to talk about today was a general discussion

512
00:21:55,680 --> 00:21:58,840
Speaker 1: around the issue with kids snack foods and from a

513
00:21:58,920 --> 00:22:04,040
Speaker 1: nutrition perspective, how that implicates or impacts their dietary intake

514
00:22:04,080 --> 00:22:06,800
Speaker 1: for the entire day. So if we start with the

515
00:22:06,800 --> 00:22:08,800
Speaker 1: snack foods, we're talking about the end. I'm talking about

516
00:22:08,880 --> 00:22:11,080
Speaker 1: the fruit straps, I'm talking about the fruit sticks, I'm

517
00:22:11,080 --> 00:22:15,879
Speaker 1: talking about anything, bites, bars, packets of kids snacks, biscuits,

518
00:22:16,600 --> 00:22:18,159
Speaker 1: whether they're in the healthey section or not. At the

519
00:22:18,240 --> 00:22:22,359
Speaker 1: end of the day, most of them will be refined carbohydrate,

520
00:22:22,480 --> 00:22:25,280
Speaker 1: because that's what snack food is from a cost perspective.

521
00:22:25,920 --> 00:22:28,360
Speaker 1: And even if you find protein balls and things, really

522
00:22:28,359 --> 00:22:31,280
Speaker 1: they're quite low in protein, particularly for kids because they're

523
00:22:31,320 --> 00:22:33,840
Speaker 1: expensive to making. Kids won't have them, or at school

524
00:22:33,880 --> 00:22:35,320
Speaker 1: they have to be nut free so they won't have

525
00:22:35,359 --> 00:22:38,520
Speaker 1: a protein base. So whether it's fruit sticks, fruit straps,

526
00:22:38,600 --> 00:22:42,200
Speaker 1: musley bars, biscuits, they're all high carbohydrate. So what happens

527
00:22:42,240 --> 00:22:44,760
Speaker 1: is with kids, young kids when they come home from

528
00:22:44,800 --> 00:22:48,120
Speaker 1: school in particular, or even at school, when we put

529
00:22:48,160 --> 00:22:50,320
Speaker 1: a few packaged snacks in the lunch box and then

530
00:22:50,320 --> 00:22:53,080
Speaker 1: they come home from school and eat them all day,

531
00:22:53,240 --> 00:22:56,800
Speaker 1: they've run off rapidly digested carbohydrate because these snack foods

532
00:22:56,800 --> 00:23:00,160
Speaker 1: are generally not whole grain, and they're generally digested pretty quickly,

533
00:23:00,640 --> 00:23:04,399
Speaker 1: so they consume basically large volumes of refined carbohydrate food,

534
00:23:04,680 --> 00:23:07,280
Speaker 1: which leads to energy hits and drops. So they're never

535
00:23:07,320 --> 00:23:10,479
Speaker 1: really satisfied because they're not getting any protein that generally

536
00:23:10,520 --> 00:23:12,680
Speaker 1: comes from things like dairy food or meat.

537
00:23:13,280 --> 00:23:14,240
Speaker 3: And then they keep.

538
00:23:14,080 --> 00:23:16,040
Speaker 1: Being hungry, so they can keep eating these snacks and

539
00:23:16,040 --> 00:23:18,000
Speaker 1: over eat them, and of course then by the time

540
00:23:18,000 --> 00:23:20,439
Speaker 1: they get to dinner, they're not hungry at all. So

541
00:23:20,720 --> 00:23:23,360
Speaker 1: I thought it was a good discussion about how much

542
00:23:23,359 --> 00:23:25,840
Speaker 1: snack food is too much for kids, and how can

543
00:23:25,880 --> 00:23:27,719
Speaker 1: you balance it as a parent when you want your

544
00:23:27,800 --> 00:23:30,919
Speaker 1: kids to be happy to eat a range of foods,

545
00:23:30,960 --> 00:23:33,360
Speaker 1: both healthy and more processed, so they don't get obsessed

546
00:23:33,400 --> 00:23:37,280
Speaker 1: with seeking out more processed food. So these are the

547
00:23:37,359 --> 00:23:39,880
Speaker 1: guides that I use myself, I've used for many years

548
00:23:39,920 --> 00:23:42,960
Speaker 1: since working as a pediatric dietitian at the children's hospital.

549
00:23:43,359 --> 00:23:45,280
Speaker 1: And how I also manage it. I guess from a

550
00:23:45,280 --> 00:23:49,120
Speaker 1: budget perspective and try and shift kids food intake away

551
00:23:49,240 --> 00:23:52,760
Speaker 1: from high carbohydrate eating to a more balanced approach, which

552
00:23:52,800 --> 00:23:57,000
Speaker 1: includes things like dairy and low calorie foods like vegetables.

553
00:23:57,320 --> 00:24:00,000
Speaker 1: So the first thing I would start with is at school,

554
00:24:00,080 --> 00:24:03,080
Speaker 1: I would instantly put a limit on one package stack

555
00:24:03,119 --> 00:24:06,000
Speaker 1: food per day. Now the guide that I use is

556
00:24:06,080 --> 00:24:08,320
Speaker 1: less than one hundred calories. I want something that's got

557
00:24:08,320 --> 00:24:11,160
Speaker 1: protein or dietary fiber, so that's things like the whole

558
00:24:11,160 --> 00:24:14,520
Speaker 1: grain rice crackers. You can get little rice cakes with

559
00:24:14,560 --> 00:24:16,720
Speaker 1: a bit of dark chocolate on them, their whole grain.

560
00:24:17,080 --> 00:24:19,520
Speaker 1: It could be popcorn, it could be the veggie based

561
00:24:19,560 --> 00:24:21,520
Speaker 1: bites that you can buy in the health food section.

562
00:24:21,600 --> 00:24:24,440
Speaker 1: But I try and find something that's got some nutrition

563
00:24:24,800 --> 00:24:28,760
Speaker 1: rather than a very sweet bar or popped rice snack.

564
00:24:28,800 --> 00:24:31,240
Speaker 1: And I certainly don't buy any fruit based snacks because

565
00:24:31,240 --> 00:24:33,760
Speaker 1: it's processed fruit. It sticks to the teeth, it's not

566
00:24:33,800 --> 00:24:35,720
Speaker 1: a healthier choice. And if I'm going to put fruit

567
00:24:35,720 --> 00:24:37,080
Speaker 1: in a lunch box or when I do put fruit

568
00:24:37,080 --> 00:24:39,000
Speaker 1: in a lunch box. I only ever put fresh fruit,

569
00:24:39,359 --> 00:24:41,600
Speaker 1: So that's the first thing. The rule of one package

570
00:24:41,640 --> 00:24:44,159
Speaker 1: snack in the school lunch box per day. How I

571
00:24:44,200 --> 00:24:45,720
Speaker 1: do it with my twins, and I have spoken about

572
00:24:45,760 --> 00:24:48,120
Speaker 1: this before, actually split two packets. So if I'm doing

573
00:24:48,119 --> 00:24:51,520
Speaker 1: popcorn or pretzels, I'll do half pretzels half Lentil bytes

574
00:24:51,720 --> 00:24:53,920
Speaker 1: so they get a variety, because variety is the key.

575
00:24:53,960 --> 00:24:56,120
Speaker 1: So I use two small packets per day and pop

576
00:24:56,119 --> 00:24:58,600
Speaker 1: that in the lunch box. My twins are six, and

577
00:24:58,680 --> 00:25:01,000
Speaker 1: I always am interested. They often don't always eat it,

578
00:25:01,160 --> 00:25:03,680
Speaker 1: so that's interesting in itself too, so I do take

579
00:25:03,680 --> 00:25:05,480
Speaker 1: it out of the packet so it doesn't have that

580
00:25:05,520 --> 00:25:09,520
Speaker 1: colorful effect and it's just the food after school. My

581
00:25:09,760 --> 00:25:12,800
Speaker 1: focus and my focus with clients is always to not

582
00:25:12,960 --> 00:25:16,199
Speaker 1: use package snack food, which can be hard, but I

583
00:25:16,480 --> 00:25:18,600
Speaker 1: limit it just to being a school based product because

584
00:25:18,600 --> 00:25:20,480
Speaker 1: they are expensive and I know they're not filling. So

585
00:25:20,520 --> 00:25:22,480
Speaker 1: when kids come home from school, I want something that's

586
00:25:22,480 --> 00:25:25,520
Speaker 1: going to fill them up. So whether it's dairy, even

587
00:25:25,560 --> 00:25:28,560
Speaker 1: if it's flavored milk, whether it's cheese and crackers, whether

588
00:25:28,600 --> 00:25:31,080
Speaker 1: it's a yogurt chube, whether it's a smoothie, whether it's

589
00:25:31,119 --> 00:25:35,680
Speaker 1: a sandwich. I don't usually suggest or recommend any kind

590
00:25:35,680 --> 00:25:38,679
Speaker 1: of packet food after school because it lends itself to

591
00:25:38,720 --> 00:25:43,040
Speaker 1: that mindless munching of constantly overeating. And then I always

592
00:25:43,119 --> 00:25:45,960
Speaker 1: lay out cut up vegetables as well, whether it's carrots,

593
00:25:46,000 --> 00:25:49,359
Speaker 1: baby tomatoes, whether it's cucumber, whatever, the kids have frozen peas,

594
00:25:49,359 --> 00:25:51,320
Speaker 1: I don't care. I put it out, and when I'm

595
00:25:51,320 --> 00:25:53,199
Speaker 1: offering it to the kids, I will say, do you

596
00:25:53,240 --> 00:25:55,800
Speaker 1: want cucumber or do you want tomatoes? And so that

597
00:25:55,960 --> 00:25:59,200
Speaker 1: is just how it's recognized. Now, don't get me wrong.

598
00:25:59,280 --> 00:26:01,399
Speaker 1: At times, my cake kids may share a cheese and

599
00:26:01,440 --> 00:26:04,360
Speaker 1: bacon roll, or we may go and have a cupcake

600
00:26:04,400 --> 00:26:07,200
Speaker 1: out with other friends. I'm no purest, but certainly when

601
00:26:07,240 --> 00:26:10,520
Speaker 1: it comes to package snack food, I'm very very specific

602
00:26:10,600 --> 00:26:13,080
Speaker 1: on how I use it and how I recommend other

603
00:26:13,119 --> 00:26:16,119
Speaker 1: people use it to try and avoid that afternoon scenario

604
00:26:16,640 --> 00:26:19,560
Speaker 1: where everything they've eaten is quickly digest to carbohydrate and

605
00:26:19,560 --> 00:26:21,720
Speaker 1: then they don't eat their dinner and I'm trying to

606
00:26:21,760 --> 00:26:24,200
Speaker 1: put some of the dinner in the afternoon, so they're

607
00:26:24,200 --> 00:26:27,159
Speaker 1: already having some vegetables. So that is a strategy that

608
00:26:27,240 --> 00:26:29,879
Speaker 1: over time I find works really well. I find that

609
00:26:29,960 --> 00:26:32,359
Speaker 1: a range of different options works well with small kids

610
00:26:32,359 --> 00:26:34,760
Speaker 1: if you cut up a few different things. I've certainly

611
00:26:34,800 --> 00:26:37,040
Speaker 1: got clients who may take now a little snack box

612
00:26:37,040 --> 00:26:38,840
Speaker 1: with them in the car if they've got a long commute,

613
00:26:38,840 --> 00:26:41,200
Speaker 1: so they may put some popcorn in, they may put

614
00:26:41,240 --> 00:26:43,840
Speaker 1: some cheese pieces, they may put some cut up veggue,

615
00:26:43,840 --> 00:26:45,440
Speaker 1: so the kids can pick and choose, and I think

616
00:26:45,440 --> 00:26:47,199
Speaker 1: that can work really well if you've got time to

617
00:26:47,240 --> 00:26:47,439
Speaker 1: do it.

618
00:26:47,480 --> 00:26:48,480
Speaker 3: Obviously that's a bit more.

619
00:26:48,359 --> 00:26:51,320
Speaker 1: Time consuming, but I think having the scenario where in

620
00:26:51,359 --> 00:26:53,919
Speaker 1: the home you open the cupboard and there is a

621
00:26:54,000 --> 00:26:57,040
Speaker 1: myriad of processed snack food is a recipe for disaster

622
00:26:57,400 --> 00:26:59,280
Speaker 1: because if the food is there, the kids will eat it.

623
00:26:59,320 --> 00:27:02,240
Speaker 1: So limiting supply and how much you're buying is a

624
00:27:02,359 --> 00:27:05,520
Speaker 1: very smart choice, both nutritionally and from a budget perspective

625
00:27:06,160 --> 00:27:09,560
Speaker 1: and trying to shift them to healthier habits. So it's

626
00:27:09,560 --> 00:27:11,360
Speaker 1: a work in progress with my client. There's a lot

627
00:27:11,640 --> 00:27:13,920
Speaker 1: of things we're working on, but that is I thought

628
00:27:13,920 --> 00:27:16,320
Speaker 1: a good summary of how over time you can shift

629
00:27:16,359 --> 00:27:19,840
Speaker 1: the behavior. You don't have to ban or snack food,

630
00:27:19,880 --> 00:27:21,919
Speaker 1: but it's using it smartly. In the right way and

631
00:27:22,040 --> 00:27:25,040
Speaker 1: not over buying it because like anything, if we buy it,

632
00:27:25,040 --> 00:27:26,560
Speaker 1: we'll eat it, and kids are the same, So if

633
00:27:26,600 --> 00:27:28,320
Speaker 1: it's easy to grab a packet or something, they will

634
00:27:28,320 --> 00:27:28,639
Speaker 1: eat it.

635
00:27:28,640 --> 00:27:29,199
Speaker 3: They're not going to.

636
00:27:29,440 --> 00:27:31,920
Speaker 1: Respect that it's budget or that's for school. As soon

637
00:27:31,920 --> 00:27:34,280
Speaker 1: as you create the rule this is the packet for

638
00:27:34,320 --> 00:27:36,320
Speaker 1: the week, and that's what's there, and then at afternoon

639
00:27:36,320 --> 00:27:38,960
Speaker 1: tea we have this or this instead. It's that system

640
00:27:38,960 --> 00:27:41,359
Speaker 1: approach at home which goes a really long way in

641
00:27:41,440 --> 00:27:45,000
Speaker 1: programming them to eat a lot better, particularly throughout the afternoon.

642
00:27:44,960 --> 00:27:46,760
Speaker 2: One hundred percent. And it's the same deal like if

643
00:27:46,800 --> 00:27:49,239
Speaker 2: you give your kids desert every night, they'll start to

644
00:27:49,320 --> 00:27:51,440
Speaker 2: become conditioned to that and they'll want and they'll ask

645
00:27:51,480 --> 00:27:53,679
Speaker 2: for dessert every night versus if you say so it

646
00:27:53,720 --> 00:27:56,040
Speaker 2: deserts a once, or you know, something we get once

647
00:27:56,080 --> 00:27:58,040
Speaker 2: on the weekend, or cake is something we get as

648
00:27:58,040 --> 00:28:00,440
Speaker 2: a celebration on someone's birthday, they won't ask for it

649
00:28:00,440 --> 00:28:01,879
Speaker 2: and they won't sort of beg for that. So I

650
00:28:01,880 --> 00:28:05,080
Speaker 2: think that, yeah, I think that it's that just how

651
00:28:05,080 --> 00:28:06,680
Speaker 2: often you do that and creating the habit and the

652
00:28:06,760 --> 00:28:09,359
Speaker 2: routine around that. But that's case study that you share.

653
00:28:09,400 --> 00:28:11,720
Speaker 2: The biggest thing I thought was, Wow, how hard would

654
00:28:11,720 --> 00:28:13,240
Speaker 2: it be for a client to stay on track with

655
00:28:13,280 --> 00:28:15,760
Speaker 2: their weight loss journey if every time you open that

656
00:28:15,880 --> 00:28:20,160
Speaker 2: pantry you'll seeing just packets and packets of process stuff,

657
00:28:20,160 --> 00:28:22,720
Speaker 2: which when you're a parent and you're tired and you're exhausted,

658
00:28:22,760 --> 00:28:25,439
Speaker 2: and speaking from experience, mean has got a cold at

659
00:28:25,440 --> 00:28:27,560
Speaker 2: the moment, and she's teething and we have not slept

660
00:28:27,600 --> 00:28:30,200
Speaker 2: it about three or four days, and now it's exhausting.

661
00:28:30,560 --> 00:28:32,120
Speaker 2: The thing I would do as soon as I open

662
00:28:32,160 --> 00:28:34,800
Speaker 2: that pantry is go for the quickest, fastest, most convenient

663
00:28:34,840 --> 00:28:37,040
Speaker 2: snack option. Even I know it as a dietician, So

664
00:28:37,080 --> 00:28:39,200
Speaker 2: when I don't kick that stuff around, I always go

665
00:28:39,240 --> 00:28:40,959
Speaker 2: to the pantry first before the fridge. And then if

666
00:28:41,000 --> 00:28:42,640
Speaker 2: I open the fridge and I see, oh, there's a

667
00:28:42,640 --> 00:28:44,720
Speaker 2: top of yogurt that's pretty quick and easy, there's nothing

668
00:28:44,760 --> 00:28:46,800
Speaker 2: available in the cupboard, or the quick and easy option

669
00:28:46,840 --> 00:28:48,880
Speaker 2: in the cupboard is a handful of nuts. It's just

670
00:28:48,920 --> 00:28:51,280
Speaker 2: that it's that programming. Your brain sees that your brain

671
00:28:51,320 --> 00:28:52,760
Speaker 2: wants it. So even if you have to have that

672
00:28:52,800 --> 00:28:55,400
Speaker 2: food available for the kids, put it into boxes that

673
00:28:55,440 --> 00:28:57,320
Speaker 2: you can't see through, or put it at the bottom

674
00:28:57,320 --> 00:28:59,480
Speaker 2: shelf on the pantry, or push it towards the back

675
00:28:59,520 --> 00:29:01,960
Speaker 2: of the pants and bring the healthy snacks forward, or

676
00:29:02,040 --> 00:29:03,720
Speaker 2: put the fruit bowl on the pantry if you really

677
00:29:03,760 --> 00:29:05,800
Speaker 2: want so. The minute you open the pantry doors, there's

678
00:29:05,800 --> 00:29:08,080
Speaker 2: some nice healthy fruit sitting there, there's a tub of nuts,

679
00:29:08,120 --> 00:29:11,920
Speaker 2: there's some roasted chickpeas or broadbans. Put the healthy things

680
00:29:12,040 --> 00:29:14,560
Speaker 2: front and foremost of the pantry and hide all that

681
00:29:14,600 --> 00:29:17,600
Speaker 2: package tempting more convenience type food. And that way the

682
00:29:17,640 --> 00:29:20,200
Speaker 2: kids aren't constantly bugging you as well because they can't

683
00:29:20,200 --> 00:29:22,000
Speaker 2: see it. It's like if you had a lolli bowl

684
00:29:22,000 --> 00:29:24,440
Speaker 2: on the kitchen bench right every time you walk past

685
00:29:24,440 --> 00:29:26,280
Speaker 2: that lolli bowl, you would want to grab some. The

686
00:29:26,360 --> 00:29:28,800
Speaker 2: kids would grab handfuls of them every single time they

687
00:29:28,800 --> 00:29:30,840
Speaker 2: walk past. So if it's out of sight, it's out

688
00:29:30,840 --> 00:29:33,360
Speaker 2: of mind. And that's a really, really, I guess easy

689
00:29:33,400 --> 00:29:35,200
Speaker 2: thing that a lot of families can do and just

690
00:29:35,240 --> 00:29:36,960
Speaker 2: sort of clean up their pantry in that way. It's

691
00:29:36,960 --> 00:29:39,640
Speaker 2: still there, it's still available if the kids really need it,

692
00:29:39,760 --> 00:29:42,440
Speaker 2: but it's not something that we're programmed to see every

693
00:29:42,440 --> 00:29:44,400
Speaker 2: single time we open the pantry doors. And let's be

694
00:29:44,440 --> 00:29:46,680
Speaker 2: on a susie, particularly on the weekend. A lot of us,

695
00:29:46,680 --> 00:29:49,680
Speaker 2: myself included open the pantry doors, probably a little bit

696
00:29:49,680 --> 00:29:50,080
Speaker 2: too much.

697
00:29:50,160 --> 00:29:52,640
Speaker 1: Oh at the biggest predictor of food intake is availability,

698
00:29:52,720 --> 00:29:54,880
Speaker 1: and I think again we've mentioned previously. You know, if

699
00:29:54,880 --> 00:29:56,600
Speaker 1: you have the lollies, you'll eat double when you can

700
00:29:56,640 --> 00:29:59,000
Speaker 1: see them, just because they're there, hungry or not, just

701
00:29:59,360 --> 00:30:02,600
Speaker 1: without even consciously doing it. I put the school snacks

702
00:30:02,600 --> 00:30:04,800
Speaker 1: in like a basket I've got in the cupboard, and

703
00:30:04,840 --> 00:30:06,200
Speaker 1: I pop them in and I put them out.

704
00:30:06,280 --> 00:30:06,680
Speaker 3: They're high.

705
00:30:06,760 --> 00:30:08,440
Speaker 1: You couldn't even see them. If you open my pantry.

706
00:30:08,440 --> 00:30:10,040
Speaker 1: You can't see any of that stuff because I keep

707
00:30:10,080 --> 00:30:12,600
Speaker 1: it in a separate school section. And my kids don't

708
00:30:12,640 --> 00:30:14,520
Speaker 1: ask for it, but not because I'm a purist, but

709
00:30:14,520 --> 00:30:16,960
Speaker 1: because they have them in programmed to so they'll say

710
00:30:17,000 --> 00:30:18,960
Speaker 1: I'm hungry, and I'll say to them, okay, what do

711
00:30:18,960 --> 00:30:21,200
Speaker 1: you want? You want breadsticks? Do you want yogurt? And

712
00:30:21,240 --> 00:30:23,440
Speaker 1: they'll go through and they'll choose something that's relatively healthy.

713
00:30:23,440 --> 00:30:25,960
Speaker 1: And that's just as you would hope, being the profession

714
00:30:26,040 --> 00:30:27,800
Speaker 1: we're trained in that you do that.

715
00:30:27,920 --> 00:30:28,440
Speaker 3: But it wasn't.

716
00:30:28,480 --> 00:30:31,440
Speaker 1: I'm not overly restricted with my kids by any means,

717
00:30:31,480 --> 00:30:32,680
Speaker 1: they eat, you know, they.

718
00:30:32,520 --> 00:30:33,760
Speaker 3: Eat do eat dessert every night.

719
00:30:34,240 --> 00:30:36,520
Speaker 1: But I'm very fussy with what brands I have in

720
00:30:36,520 --> 00:30:39,160
Speaker 1: the home and the volume, and it's certainly one of

721
00:30:39,160 --> 00:30:42,040
Speaker 1: those things. Or I don't hand out packets of snacks ever,

722
00:30:42,400 --> 00:30:45,120
Speaker 1: it's always a whole food cut up or some vegetable

723
00:30:45,160 --> 00:30:47,520
Speaker 1: cut up or some dairy that are the go tos,

724
00:30:47,560 --> 00:30:49,640
Speaker 1: and they've just learned that's that's how it works here.

725
00:30:50,000 --> 00:30:52,160
Speaker 1: So yeah, I thought that just as a general discussion

726
00:30:52,200 --> 00:30:54,960
Speaker 1: for families, knowing how busy families are, how much pressure

727
00:30:54,960 --> 00:30:57,480
Speaker 1: there is, how much pressure is on mums and dads

728
00:30:57,520 --> 00:30:59,480
Speaker 1: to create healthy snacks when you don't know how to

729
00:30:59,520 --> 00:31:03,240
Speaker 1: shift behaviors that have evolved just because of busy lives.

730
00:31:03,640 --> 00:31:06,000
Speaker 1: That's a reference point of what to work towards and

731
00:31:06,040 --> 00:31:08,480
Speaker 1: perhaps some small changes you can make at home to

732
00:31:08,600 --> 00:31:11,000
Speaker 1: improve the nutrition of the family, but also save a

733
00:31:11,040 --> 00:31:12,680
Speaker 1: lot of money, because I just can't bear to be

734
00:31:12,720 --> 00:31:15,680
Speaker 1: thinking of throwing, you know, five six dollars on a

735
00:31:15,760 --> 00:31:18,760
Speaker 1: small packet of something that's gone quickly. It's more budget

736
00:31:18,760 --> 00:31:21,160
Speaker 1: perspective too, and I think that will resonate with a

737
00:31:21,160 --> 00:31:23,480
Speaker 1: lot of listeners at this time when food has food

738
00:31:23,520 --> 00:31:27,160
Speaker 1: costs in general have increased hugely in the past twelve

739
00:31:27,160 --> 00:31:29,480
Speaker 1: months or so. All Right, Well, for our final segment

740
00:31:29,520 --> 00:31:32,000
Speaker 1: of the show, we've a listener question that we've had

741
00:31:32,040 --> 00:31:34,040
Speaker 1: a lot actually out and we haven't ever really covered

742
00:31:34,040 --> 00:31:36,560
Speaker 1: it very well, so I thought this was a really

743
00:31:36,600 --> 00:31:38,920
Speaker 1: good one for this week. So it's always about what

744
00:31:39,000 --> 00:31:41,440
Speaker 1: are the best foods to eat before and after training

745
00:31:41,480 --> 00:31:45,280
Speaker 1: or a workout. And I would say there's different goals here, certainly,

746
00:31:45,360 --> 00:31:47,440
Speaker 1: you know, some people will be looking to recover, some

747
00:31:47,480 --> 00:31:50,280
Speaker 1: people will be looking to optimize energy, some people may

748
00:31:50,320 --> 00:31:52,160
Speaker 1: be looking to gain muscle mass, some people may be

749
00:31:52,200 --> 00:31:53,400
Speaker 1: look looking to.

750
00:31:53,480 --> 00:31:54,280
Speaker 3: Lose body fat.

751
00:31:54,520 --> 00:31:58,719
Speaker 1: So there's slightly different scenarios in each occasion, and this

752
00:31:58,760 --> 00:32:00,640
Speaker 1: is probably more your area than but I'll give a

753
00:32:00,680 --> 00:32:04,160
Speaker 1: very brief intro and you can take over. My general

754
00:32:04,240 --> 00:32:07,080
Speaker 1: rules are, if you're doing only a moderate workout a

755
00:32:07,160 --> 00:32:09,840
Speaker 1: walk half an hour a light training session in the

756
00:32:09,840 --> 00:32:12,160
Speaker 1: morning before breakfast, you probably don't need to eat unless

757
00:32:12,160 --> 00:32:14,920
Speaker 1: you're genuinely hungry or have had a very early dinner.

758
00:32:15,840 --> 00:32:17,680
Speaker 1: And what I generally say is a small amount of

759
00:32:17,720 --> 00:32:21,320
Speaker 1: carbohydrate and protein before any intense workout, so maybe five

760
00:32:21,360 --> 00:32:24,760
Speaker 1: to ten grams of protein, you know, ten twenty grams

761
00:32:24,760 --> 00:32:27,320
Speaker 1: of carbohydrate, maybe a slice of whole grain toast, maybe

762
00:32:27,360 --> 00:32:29,760
Speaker 1: a couple of vitoeats with a slice of cheese, quite

763
00:32:29,840 --> 00:32:32,880
Speaker 1: something small just to get you going. And certainly I

764
00:32:33,000 --> 00:32:35,600
Speaker 1: like my clients to recover within an hour of that workout,

765
00:32:35,600 --> 00:32:36,600
Speaker 1: and usually that would be.

766
00:32:36,560 --> 00:32:38,719
Speaker 3: Breakfast coming home in the morning.

767
00:32:39,120 --> 00:32:40,880
Speaker 1: In the afternoon, I would want to make sure my

768
00:32:40,880 --> 00:32:43,400
Speaker 1: client had eaten within an hour or two of their workout,

769
00:32:43,480 --> 00:32:45,240
Speaker 1: so they're not going in to have low sugar and

770
00:32:45,280 --> 00:32:47,440
Speaker 1: come out and binge. So again, something you know, a

771
00:32:47,520 --> 00:32:50,480
Speaker 1: nut based snack bar, a couple of crackers with topping,

772
00:32:50,560 --> 00:32:53,720
Speaker 1: you know, something just to basically usually be the afternoon tea,

773
00:32:54,240 --> 00:32:56,320
Speaker 1: and then again you'll probably be going home for dinner,

774
00:32:56,520 --> 00:32:59,480
Speaker 1: unless they were clients who were keen to gain muscle

775
00:32:59,480 --> 00:33:02,360
Speaker 1: mass fleets, when perhaps I would add extra things like

776
00:33:02,400 --> 00:33:05,560
Speaker 1: protein shakes or perhaps a fruit based yogurt or something

777
00:33:05,640 --> 00:33:08,520
Speaker 1: like a smaller meal as an extra to compensate for

778
00:33:08,560 --> 00:33:09,240
Speaker 1: that workout.

779
00:33:09,320 --> 00:33:10,880
Speaker 3: So that's my basic rule of thumb.

780
00:33:10,920 --> 00:33:13,520
Speaker 1: A small amount of protein and a source of carbohydrate,

781
00:33:14,640 --> 00:33:17,760
Speaker 1: not a specific calorie goal, but just something to have

782
00:33:17,840 --> 00:33:19,760
Speaker 1: on board within an hour or two of the workout,

783
00:33:19,760 --> 00:33:21,880
Speaker 1: and certainly a meal within an hour of the workout

784
00:33:21,880 --> 00:33:25,560
Speaker 1: would be my general recommendations for fuel and then also recovery.

785
00:33:25,720 --> 00:33:27,640
Speaker 2: And I don't think there's any right or wrong when

786
00:33:27,640 --> 00:33:29,520
Speaker 2: people say to me often do I have to eat

787
00:33:29,520 --> 00:33:32,320
Speaker 2: before a workout? And my answers no. But I always

788
00:33:32,320 --> 00:33:34,320
Speaker 2: ask a question, particularly for my clients, and I say,

789
00:33:34,440 --> 00:33:36,760
Speaker 2: what is the reason you're working out? And a lot

790
00:33:36,760 --> 00:33:38,240
Speaker 2: of times they say to lose weight, and I say

791
00:33:38,360 --> 00:33:42,160
Speaker 2: a wrong. We should never be working out to lose weight. Sure,

792
00:33:42,200 --> 00:33:44,080
Speaker 2: it can be helpful, but we want to use that

793
00:33:44,200 --> 00:33:46,720
Speaker 2: exercise because it's good for our mental health. It helps

794
00:33:46,800 --> 00:33:49,320
Speaker 2: us sleep better, it helps us be strong, it helps

795
00:33:49,360 --> 00:33:53,040
Speaker 2: create better bone mineral density, prevents things like osteoporosis. Long term,

796
00:33:53,120 --> 00:33:56,120
Speaker 2: there are so many wonderful benefits of exercise. If when

797
00:33:56,120 --> 00:33:58,680
Speaker 2: we're using exercise to lose weight, that's where we run

798
00:33:58,720 --> 00:34:01,560
Speaker 2: into problems. We should be creating the calorie deficit with

799
00:34:01,640 --> 00:34:04,360
Speaker 2: food and with nutrition exercise. We really want to create

800
00:34:04,400 --> 00:34:07,120
Speaker 2: a wonderful relationship with long term and do it for

801
00:34:07,160 --> 00:34:09,640
Speaker 2: all of the other reasons. So I generally say to clients,

802
00:34:10,000 --> 00:34:12,840
Speaker 2: rethink that and tell me why you like exercising or

803
00:34:12,880 --> 00:34:15,160
Speaker 2: why you want to train, and often they say, well,

804
00:34:15,520 --> 00:34:17,279
Speaker 2: I do it because it's enjoyable. You know, I do

805
00:34:17,360 --> 00:34:19,959
Speaker 2: CrossFit and my goal is to do one hundred kilo squad,

806
00:34:20,000 --> 00:34:21,719
Speaker 2: So they say I'm a runner, my goal is to

807
00:34:21,800 --> 00:34:24,480
Speaker 2: rub sub I don't know whatever time it is for

808
00:34:24,520 --> 00:34:26,960
Speaker 2: my ten k run. So often they've got some goals

809
00:34:26,960 --> 00:34:30,200
Speaker 2: associated with the type of training. So whenever you want

810
00:34:30,239 --> 00:34:33,040
Speaker 2: to get better at your sport or better at your training,

811
00:34:33,360 --> 00:34:36,080
Speaker 2: you will do that faster and easier with some fuel

812
00:34:36,120 --> 00:34:39,480
Speaker 2: on board. So when you fail to fuel beforehand, or

813
00:34:39,480 --> 00:34:43,000
Speaker 2: when you fail to hydrate properly beforehand, particularly if you're

814
00:34:43,000 --> 00:34:45,239
Speaker 2: doing a sport or an exercise that's over about that

815
00:34:45,360 --> 00:34:47,799
Speaker 2: sixty minute mark. So say you're playing a big game

816
00:34:47,840 --> 00:34:50,319
Speaker 2: of soccer, or you're going off at a fifteen k run,

817
00:34:50,560 --> 00:34:53,160
Speaker 2: or you're doing back to back gym classes. You might

818
00:34:53,200 --> 00:34:55,680
Speaker 2: do a Saturday spin class followed by a Saturday body

819
00:34:55,680 --> 00:34:57,279
Speaker 2: pump class or something like that. And I have a

820
00:34:57,320 --> 00:34:59,680
Speaker 2: lot of clients that for whatever reason, just enjoy that.

821
00:35:00,320 --> 00:35:02,960
Speaker 2: Think it's a little bit too much exercise for the

822
00:35:03,080 --> 00:35:05,080
Speaker 2: general person, but a lot of people like to do

823
00:35:05,120 --> 00:35:07,839
Speaker 2: two classes on a weekend, so that's completely fine. So

824
00:35:07,880 --> 00:35:10,520
Speaker 2: I say that whatever the type of exercise you're doing,

825
00:35:10,640 --> 00:35:14,160
Speaker 2: if you're not fueling or hydrating properly beforehand, you have

826
00:35:14,239 --> 00:35:17,759
Speaker 2: a risk of earlier onset of fatigue, reduce speed and

827
00:35:17,800 --> 00:35:22,719
Speaker 2: coordination during those exercises, poorer concentration. Sometimes your gut can

828
00:35:22,719 --> 00:35:24,759
Speaker 2: get quite upset. It can go both ways. If you

829
00:35:24,760 --> 00:35:26,440
Speaker 2: eat too much, you can get an upset gut. If

830
00:35:26,480 --> 00:35:28,759
Speaker 2: you don't fuel or hydro properly, you can also get

831
00:35:28,760 --> 00:35:31,120
Speaker 2: a gut upset, particularly if you're doing a big long run,

832
00:35:31,280 --> 00:35:34,680
Speaker 2: and sometimes it can really cause issues with the body

833
00:35:34,680 --> 00:35:37,320
Speaker 2: composition goals that you're trying to achieve. The goal is

834
00:35:37,360 --> 00:35:40,240
Speaker 2: to gain muscle mass. Working out on an empty stomach

835
00:35:40,360 --> 00:35:42,239
Speaker 2: is not going to help you gain muscle mass. Pre

836
00:35:42,360 --> 00:35:45,120
Speaker 2: Fueling and priming those muscles and giving your body some quick,

837
00:35:45,200 --> 00:35:47,919
Speaker 2: accessible energy is what's really going to help with gaining

838
00:35:48,000 --> 00:35:50,760
Speaker 2: muscle mass long term. So I think it really depends

839
00:35:50,760 --> 00:35:53,440
Speaker 2: on what your goals are for the exercise, the duration

840
00:35:53,600 --> 00:35:55,960
Speaker 2: of your exercise session, and if you want to ever

841
00:35:56,040 --> 00:35:59,080
Speaker 2: get fitter, fast, or stronger, hit some sort of peb

842
00:35:59,320 --> 00:36:02,120
Speaker 2: or do better in your run or your yoga session

843
00:36:02,200 --> 00:36:04,600
Speaker 2: or whatever it might be, you're always going to do

844
00:36:04,640 --> 00:36:06,719
Speaker 2: that nine times out of ten, with a little bit

845
00:36:06,719 --> 00:36:08,759
Speaker 2: of fuel on board. So, as you said, Susie, a

846
00:36:08,760 --> 00:36:11,400
Speaker 2: little bit of carbohydrates probably the biggest thing, and a

847
00:36:11,400 --> 00:36:13,440
Speaker 2: small amount of protein if you can get access to

848
00:36:13,480 --> 00:36:15,880
Speaker 2: it as well. So a few SIPs of something like

849
00:36:15,960 --> 00:36:18,239
Speaker 2: orange juice, and if you're someone with a bit of

850
00:36:18,239 --> 00:36:20,080
Speaker 2: a sensitive stomach, you might want to water that down

851
00:36:20,080 --> 00:36:22,279
Speaker 2: with a bit of water. Half a banana, one to

852
00:36:22,360 --> 00:36:25,000
Speaker 2: two madual dates. And as you are, Susie, I'm not

853
00:36:25,000 --> 00:36:26,680
Speaker 2: a purist. I will often use a couple of if

854
00:36:26,719 --> 00:36:29,120
Speaker 2: you know, there's like lolly snakes or those all natural lollies,

855
00:36:29,200 --> 00:36:30,680
Speaker 2: a couple of them for some of my clients who

856
00:36:30,680 --> 00:36:32,320
Speaker 2: are going in they're doing a big leg day or

857
00:36:32,360 --> 00:36:36,600
Speaker 2: something like that. Now, this is particularly for early morning exercises. Generally,

858
00:36:36,680 --> 00:36:38,759
Speaker 2: if I have clients who work out up in their

859
00:36:38,800 --> 00:36:41,240
Speaker 2: lunch break or after work at four or five PM,

860
00:36:41,320 --> 00:36:43,600
Speaker 2: I don't use a dedicated pre workout. I just kind

861
00:36:43,600 --> 00:36:45,560
Speaker 2: of build that in as a snack option. So they

862
00:36:45,640 --> 00:36:47,680
Speaker 2: might have some fruit and granola in the afternoon, they

863
00:36:47,760 --> 00:36:50,120
Speaker 2: might have a banana with some peanut butter. They're generally

864
00:36:50,120 --> 00:36:52,200
Speaker 2: pretty well taken care of. It's really the guys that

865
00:36:52,239 --> 00:36:55,319
Speaker 2: are ladies working out in the morning that I do

866
00:36:55,440 --> 00:36:58,160
Speaker 2: prescribe more of like a pre workout option. So when

867
00:36:58,160 --> 00:37:00,319
Speaker 2: I say pre workout, most people think, oh, it's the

868
00:37:00,360 --> 00:37:02,880
Speaker 2: powder and the tub that gives you the tingly feeling

869
00:37:02,920 --> 00:37:05,200
Speaker 2: pre work at. That is absolutely not what I'm talking

870
00:37:05,239 --> 00:37:07,239
Speaker 2: about pre work at. Most of my clients will do

871
00:37:07,320 --> 00:37:09,440
Speaker 2: a natural form of pre work at. They'll do a

872
00:37:09,440 --> 00:37:11,640
Speaker 2: few SIPs of coffee or a few SIPs of juice

873
00:37:11,719 --> 00:37:14,160
Speaker 2: plus minus. They'll do something like a couple of lollies,

874
00:37:14,200 --> 00:37:16,520
Speaker 2: a banana with a teaspoon of pinut butter. They'll do

875
00:37:16,560 --> 00:37:18,440
Speaker 2: a piece of white bread with a little bit of honey,

876
00:37:18,560 --> 00:37:20,960
Speaker 2: maybe a small bowl of cereal with some fruit and yogurt.

877
00:37:21,160 --> 00:37:22,839
Speaker 2: But I think it really depends on the type of

878
00:37:22,840 --> 00:37:25,239
Speaker 2: exercise you're doing. If you're going into a big hit,

879
00:37:25,360 --> 00:37:27,799
Speaker 2: high intensity class, we're doing a lot of jumping. You

880
00:37:27,800 --> 00:37:30,440
Speaker 2: don't want everything like sloshing around in your stomach, right,

881
00:37:30,480 --> 00:37:32,200
Speaker 2: So those guys might be better off with a few

882
00:37:32,200 --> 00:37:34,879
Speaker 2: bites of banana, one or two madual dates and they're done.

883
00:37:34,960 --> 00:37:37,640
Speaker 2: But if you're heading off on like a big long run,

884
00:37:37,800 --> 00:37:39,160
Speaker 2: you might want to sit down to sort of a

885
00:37:39,200 --> 00:37:41,400
Speaker 2: bowl of cereal, a few bits of toast with some

886
00:37:41,520 --> 00:37:44,560
Speaker 2: jam one to two hours before you do your long run,

887
00:37:44,600 --> 00:37:47,120
Speaker 2: so that your body can actually digest that better. So

888
00:37:47,160 --> 00:37:49,440
Speaker 2: it really does depend on the type of exercise, what

889
00:37:49,480 --> 00:37:51,480
Speaker 2: the goal is, how long you're going for, and how

890
00:37:51,560 --> 00:37:54,000
Speaker 2: much time you have. If the goal is to exercise

891
00:37:54,000 --> 00:37:55,759
Speaker 2: at four thirty in the morning, you're not going to

892
00:37:55,760 --> 00:37:57,719
Speaker 2: get up two hours before that to have a few

893
00:37:57,719 --> 00:38:00,400
Speaker 2: pieces of toast of jam. If the goal is toxercize

894
00:38:00,400 --> 00:38:02,000
Speaker 2: at six am, you might be able to get up

895
00:38:02,000 --> 00:38:04,840
Speaker 2: an hour earlier. So it really does it's very individualized.

896
00:38:05,080 --> 00:38:06,600
Speaker 2: So that's sort of how I like to think of

897
00:38:06,640 --> 00:38:10,600
Speaker 2: pre workout nutrition and with post workout nutrition. In all honesty, Susie,

898
00:38:10,600 --> 00:38:12,680
Speaker 2: I normally give my clients a meal. I say, whatever

899
00:38:12,719 --> 00:38:15,400
Speaker 2: time it is. If you're going after work, your post workout,

900
00:38:15,600 --> 00:38:17,799
Speaker 2: you know, fueling option will be dinner. If you're going

901
00:38:17,840 --> 00:38:19,879
Speaker 2: in the morning you're doing a five thirty six am

902
00:38:19,920 --> 00:38:22,239
Speaker 2: gym class, your post workout fueling option will be a

903
00:38:22,280 --> 00:38:25,040
Speaker 2: good nourishing breakfast. But on the off chance that I

904
00:38:25,040 --> 00:38:26,680
Speaker 2: don't know, we might have a client who's a unique

905
00:38:26,680 --> 00:38:29,680
Speaker 2: student or a nursery doctor doing like random where they

906
00:38:29,680 --> 00:38:31,960
Speaker 2: shift might change at say two pm, then they head

907
00:38:31,960 --> 00:38:33,600
Speaker 2: to the gym and they finish their session at say

908
00:38:33,600 --> 00:38:35,879
Speaker 2: three thirty. No one's going to eat dinner at three thirty,

909
00:38:35,880 --> 00:38:37,640
Speaker 2: and it's a bit too late for lunch, So that

910
00:38:37,719 --> 00:38:39,480
Speaker 2: might be a really great option to have a little

911
00:38:39,480 --> 00:38:41,600
Speaker 2: bit of a post workout option, which of course we

912
00:38:41,640 --> 00:38:45,040
Speaker 2: want to include some slower digesting carbo hydrate and some

913
00:38:45,200 --> 00:38:48,160
Speaker 2: protein is probably the easier option. So pre workout we

914
00:38:48,200 --> 00:38:51,680
Speaker 2: want fast digesting carb normally the things that dieticians say, hey,

915
00:38:51,920 --> 00:38:53,759
Speaker 2: limit this, it's not so great for you. We want

916
00:38:53,760 --> 00:38:56,919
Speaker 2: that energy to go quickly into your bloodstream, so things

917
00:38:57,000 --> 00:38:59,959
Speaker 2: like honey and jam on white toast, whereas post work

918
00:39:00,080 --> 00:39:01,839
Speaker 2: at me, we might want a little bit of fat

919
00:39:01,920 --> 00:39:04,399
Speaker 2: or protein like some cottage cheese or some peanut butter

920
00:39:04,640 --> 00:39:07,480
Speaker 2: on whole meal toast or whole grain toast, because again

921
00:39:07,719 --> 00:39:10,640
Speaker 2: that added fiber helps us slow the digestion of the nutrients.

922
00:39:10,680 --> 00:39:14,200
Speaker 2: We want things going in quickly pre workout and slowly

923
00:39:14,400 --> 00:39:16,839
Speaker 2: post workout, so I'm a big fan of just using

924
00:39:16,840 --> 00:39:19,919
Speaker 2: a meal, but other ideas might be just a couple

925
00:39:19,960 --> 00:39:22,120
Speaker 2: of boiled eggs and a piece of fruit or something.

926
00:39:22,160 --> 00:39:23,880
Speaker 2: It might be a nutbar and a piece of fruit

927
00:39:24,239 --> 00:39:27,200
Speaker 2: post workout. Yoga and granola works really well pre or

928
00:39:27,280 --> 00:39:29,080
Speaker 2: post workout. You might want to blend up a nice

929
00:39:29,080 --> 00:39:31,600
Speaker 2: smoothie with a little bit of healthy fat, scuba protein

930
00:39:31,600 --> 00:39:33,920
Speaker 2: powder or some Greek yogurt and some fruit as well.

931
00:39:34,080 --> 00:39:36,120
Speaker 2: So there's lots and lots of options there. But I

932
00:39:36,120 --> 00:39:38,360
Speaker 2: think the worst thing that you can do is not

933
00:39:38,640 --> 00:39:41,520
Speaker 2: fuel pre or post workout. If you're just going off

934
00:39:41,520 --> 00:39:44,000
Speaker 2: for a forty five to hour minute walk, of course

935
00:39:44,000 --> 00:39:46,520
Speaker 2: you don't really need anything beforehand, but I would definitely

936
00:39:46,520 --> 00:39:48,440
Speaker 2: have a main meal afterwards, or a meal to start

937
00:39:48,440 --> 00:39:50,600
Speaker 2: your day. But if you're doing anything where the goal

938
00:39:50,719 --> 00:39:53,920
Speaker 2: is to get fitter, faster, stronger, ninety percent of the time,

939
00:39:53,960 --> 00:39:55,520
Speaker 2: you're going to want to do that with something on

940
00:39:55,600 --> 00:39:57,160
Speaker 2: board because you're just going to make it so much

941
00:39:57,200 --> 00:39:58,120
Speaker 2: easier for yourself.

942
00:39:58,239 --> 00:40:00,560
Speaker 1: True, or even a sandwich, Let's not forget the power

943
00:40:00,560 --> 00:40:02,719
Speaker 1: of just a wholemeal bread, multigrain bread with a bit

944
00:40:02,719 --> 00:40:04,680
Speaker 1: of one hundred percent nutspread. Do you know I've been

945
00:40:04,719 --> 00:40:07,200
Speaker 1: taking because food is so expensive at the moment, or

946
00:40:07,320 --> 00:40:09,759
Speaker 1: lunch is like twenty dollars, Sometimes I just pack a

947
00:40:09,840 --> 00:40:12,040
Speaker 1: vege mighte sandwich. I love it like I quite like

948
00:40:12,080 --> 00:40:14,320
Speaker 1: it with a salad like it's just cheap effective and

949
00:40:14,640 --> 00:40:17,479
Speaker 1: for people recovering, you know, some nutspread or a slice

950
00:40:17,520 --> 00:40:18,800
Speaker 1: of cheese on a couple of bits of bread. It

951
00:40:18,880 --> 00:40:21,120
Speaker 1: is cheap and ticks all the nutritional boxes. So it

952
00:40:21,120 --> 00:40:22,480
Speaker 1: certainly doesn't have to be complicated.

953
00:40:22,560 --> 00:40:24,399
Speaker 2: Yeah, particularly if you're getting the type of bread where

954
00:40:24,480 --> 00:40:27,080
Speaker 2: you know a lot of the different types of homemale

955
00:40:27,080 --> 00:40:29,120
Speaker 2: and green type bread too. Slices give you nine or

956
00:40:29,160 --> 00:40:31,239
Speaker 2: ten grams of protein. If you're spreading that with a

957
00:40:31,239 --> 00:40:33,359
Speaker 2: couple of slices of cheese and some vegimie, you're hitting

958
00:40:33,400 --> 00:40:35,680
Speaker 2: your protein requirements. Of course we're lacking out, you know,

959
00:40:35,719 --> 00:40:37,960
Speaker 2: our veggie and fiber volume that we'd like, but as

960
00:40:38,000 --> 00:40:40,640
Speaker 2: an occasional option or for busy athletes or growing teens,

961
00:40:40,640 --> 00:40:42,480
Speaker 2: it's definitely something that you're going to hit your protein

962
00:40:42,480 --> 00:40:44,000
Speaker 2: in your carb intake post workout.

963
00:40:44,080 --> 00:40:44,480
Speaker 3: True.

964
00:40:44,600 --> 00:40:46,200
Speaker 1: All right, Well, that brings us to the end of

965
00:40:46,200 --> 00:40:48,400
Speaker 1: the Nutrition Couch for another Sunday and winning If you

966
00:40:48,440 --> 00:40:51,759
Speaker 1: haven't done so, we would love to have you subscribe

967
00:40:51,760 --> 00:40:54,200
Speaker 1: and leave us a great five star review and then

968
00:40:54,239 --> 00:40:56,920
Speaker 1: you have this every Sunday and Wednesday morning delivered to inbox.

969
00:40:57,320 --> 00:40:59,440
Speaker 1: We hear from you often on social and we love it.

970
00:40:59,480 --> 00:41:01,200
Speaker 1: This is where we formula a lot of our client

971
00:41:01,239 --> 00:41:03,560
Speaker 1: case studies in questions, so feel free to keep those

972
00:41:03,600 --> 00:41:06,160
Speaker 1: coming and we will see you on Wednesday morning for

973
00:41:06,200 --> 00:41:08,960
Speaker 1: our weekly product drop. Thanks for listening, catch you guys

974
00:41:09,040 --> 00:41:09,439
Speaker 1: next week.