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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.

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Speaker 2: Hi, I'm Susie Burrel and I'm Lean Wood.

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Speaker 1: And as two of us jays leading dieticians who specialize

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Speaker 1: in evidence based nutrition, we bring you the Nutrition Couch,

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Speaker 1: a biweekly chat on everything that is new in the

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Speaker 1: world of food, diets and nutrition.

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Speaker 3: As well as winter eating.

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Speaker 1: This week, I have a really interesting case study to

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Speaker 1: share all about kids snacking and the mistakes that many

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Speaker 1: parents fall into when it comes to knowing how much

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Speaker 1: and what are the right types of snacks for our

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Speaker 1: little ones. And we answer a really popular question on

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Speaker 1: what are the best foods to eat to get the

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Speaker 1: most out of your workout both before and after training?

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Speaker 1: So onlyan 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.

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Speaker 3: I'm being honest.

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

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

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Speaker 2: I 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 or making

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Speaker 2: a nice sort of like Tofu Tai 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 all 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

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Speaker 1: any warm art winter clothes. But I'm like you, I

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Speaker 1: like soup only in winter, and my go to soup

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Speaker 1: at the moment is this amazing bloody bean soup that

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Speaker 1: you Basically it's just celery, tomato, pisada, chicken stock and sorry,

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Speaker 1: it's not bloody bean Cattellini beans and I have it

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Speaker 1: with parmesan and it is so so delicious. I could

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Speaker 1: just live off soup right through winter. And I'll actually

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Speaker 1: share the soup on the Nutrition Couch Instagram page, so

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Speaker 1: anyone who's interested. I think I got it from like

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Speaker 1: a Coles magazine a few years ago. But I love

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Speaker 1: a beautiful soup in winter. I don't as I get older,

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Speaker 1: I'm more savory. I'm not into desserts and stuff as much.

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Speaker 1: But I also do like those Jarrah Hot chocolates as

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Speaker 1: a sort of low cow warming drink at night so

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Speaker 1: I don't drink tea and need to go to the

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Speaker 1: bathroom half the night. But I find them a bit heavy.

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Speaker 1: I just use about half three quarters of the sashet

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Speaker 1: because I find them really sweet. But they're sort of

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Speaker 1: a couple of things that I bring out as soon

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Speaker 1: as the temperature drops. But I'm very happy to say,

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Speaker 1: I'm heading over to Darwin, up to Queensland. I'm going

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Speaker 1: to try and avoid as much of this winter as

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Speaker 1: possible because I'm much better when i'm warm and tan.

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

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Speaker 2: possible as as.

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Speaker 3: 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 literate 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 ly,

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

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

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

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

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

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Speaker 1: sometimes dodgy pastry, warm desserts, puddings.

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Speaker 3: We wouldn't normally.

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

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

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

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

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Speaker 1: to 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 of changes in

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

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

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

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Speaker 1: weight grain creep.

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Speaker 3: So I talk a lot to them about it.

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Speaker 1: It's about not actually psychologically allowing yourself to overindulge just

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Speaker 1: because it's winter, and that very simple mindset shift away

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Speaker 1: from going to eat what I want and then have

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Speaker 1: to die it off, rather than I'm going to keep

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Speaker 1: my weight stable at this time of year and perhaps

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Speaker 1: enjoy some heavier food, but make sure I maintain some

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Speaker 1: sort of training or whatever the strategies. It's for me

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Speaker 1: not about giving yourself permission just to overeat because of

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Speaker 1: the temperature, because let's be honest, you know, maybe it's

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Speaker 1: CHILEI in Melbourne, but it really isn't compared to overseas,

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Speaker 1: which are sub minus temperatures the whole season. You know,

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Speaker 1: I've got some clients in Canada and it's it's at

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Speaker 1: 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 an exercise program, because we're very quick to

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Speaker 1: skip the gym or early morning workouts when it's chilly

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

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Speaker 1: in the morning often. I find it really hard. So

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Speaker 1: I think it's making sure that you continue to schedule

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Speaker 1: your training and commit to something that you will actually do,

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Speaker 1: whether it's shifting the time that you train in, rolling

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Speaker 1: with a new gym or trainer, investing in some equipment

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Speaker 1: that you can hire at home, to commit to that

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Speaker 1: training and again not simply use this season as an

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Speaker 1: excuse 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 darkenst 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, and just

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

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Speaker 2: been a wonderful alarm clock. This is the first winter

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Speaker 2: with me, so I imagine we'll be up at adam

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Speaker 2: and doing a few more things that we previously wouldn't

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Speaker 2: have done during the winter months. But I think that

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Speaker 2: that you know, that needle, that desire to want to

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Speaker 2: sleep in a little bit more during winter, it just

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Speaker 2: means that we have to think about our exercise routine, right,

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

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

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

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

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Speaker 2: activity where we're moving around, we're burning calories, but we're

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Speaker 2: not really focused on it, and we wouldn't consider it

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Speaker 2: normal activity. So we might park a few you know,

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Speaker 2: car parks away at the shopping center to get a

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Speaker 2: few more steps. We might take the stairs instead of

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Speaker 2: the lift. We might get off at earlier bus stop

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Speaker 2: or an earlier train stop, so walk a little bit,

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Speaker 2: you know, further home. We tend to stop doing those

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Speaker 2: things in winter because because it is too cold. But

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Speaker 2: again that's where that sort of slow gradual weight game

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Speaker 2: can can creep in. And pair that with baggy clothes,

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Speaker 2: as you mentioned, Susie, like you know, big big jackets,

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Speaker 2: you know, wearing track pants everywhere. You kind of don't

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Speaker 2: really notice it until it's almost too late. So it's

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Speaker 2: very easy to come out of winter and go jump

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Speaker 2: on the scars and go, oh crap, what are that

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Speaker 2: three to five kilos come from? How do that happen?

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Speaker 2: So I like to wear my form fitting jeans as

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Speaker 2: much as they can during winter, Susi, because it does

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Speaker 2: keep me on jack.

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Speaker 3: 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.

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Speaker 3: Clothes with elastic waste as you get older.

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Speaker 1: Certainly, I think that I do sometimes encourage clients to

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

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Speaker 1: a lot of listeners to anti scales, and I think

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Speaker 1: it's personal. So whether you hop on the scales once

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Speaker 1: every few weeks to stop the creep, or just even

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

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Speaker 1: with a reasonably tight fitting set of clothes, because as

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Speaker 1: we've said many times, it's so much easier to prevent

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Speaker 1: gradual weight gain than it is to try and get

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Speaker 1: rid of it once it's there, and you know, it's

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Speaker 1: notorious for coming into spring and people having overdone it.

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Speaker 1: I think the other couple of strategies on top of

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

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

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Speaker 1: if 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 soup 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 ratituy, 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 suggest you will eat the whole tray

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Speaker 1: of that.

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Speaker 3: You will eat a slab, you will eat a slice,

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Speaker 3: you will eat whatever is.

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Speaker 1: Served, whether whereas if you make your own, for example, crumble,

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Speaker 1: where you might heat up some apples or pears and

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Speaker 1: then make your own crumble with some beautiful rolled oats

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

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

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Speaker 1: a whole slab of pudding or a whole slab of

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Speaker 1: apple pie, particularly commercial options. We bite supermarket and make

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Speaker 1: your own and have a taste and get used to

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Speaker 1: getting satisfied from a taste of something more indulgent, rather

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Speaker 1: than giving yourself permission to eat heavier portions of food

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Speaker 1: just because they're there. A pie is another classic example.

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Speaker 1: It's so easy to rather than base the pie with

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Speaker 1: a heavy pastry, to just simply put the veggies or

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Speaker 1: the chicken at the base or the mince base, and

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Speaker 1: then use one sheet of reduce that puff pastry or

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Speaker 1: even filo, or swap it for a sweet potato or

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Speaker 1: pumpkin mix mash, and you're still then enjoying everything a

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Speaker 1: pie has got to offer with a lot less fat

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Speaker 1: and calories, or in a pasta, to do it as

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Speaker 1: a pasta bake where there's a lot more filling and

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Speaker 1: vegetables and less pasta or a lasagna, olta, your sheets

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Speaker 1: with veggies, so you're still enjoying those lovely comfort foods

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Speaker 1: which we crave at this time, but they're a whole

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Speaker 1: lot lighter. And that's very simple tricks most dieticians nutritionous

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Speaker 1: will automatically do, and one that many of us can

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Speaker 1: learn very simply, like again, another one swapping any rice

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Speaker 1: with a curry for coulifower us and over time you

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Speaker 1: 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 it. And I love all

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

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Speaker 2: like lasagnas, you know, layering a little bit of past

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

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

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Speaker 2: often do during summer and we kind of just, I

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Speaker 2: don't know, forget about during winter and where we might have,

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

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Speaker 2: a chicken snitza or something like that with a large

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Speaker 2: size salad. You've got to be careful that if you

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

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Speaker 2: I don't need a whole lot of salads in winter.

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Speaker 2: They're also not really available, you know, the sort of

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Speaker 2: quality of produce isn't as great during winter as well.

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Speaker 2: You've got to replace that salad that would be on

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Speaker 2: half your plate as a meal with the adequate amount

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

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

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

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

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

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

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

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

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Speaker 2: sort of good habit very quickly. So as much diversity

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Speaker 2: 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 vegetable. 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 listeners,

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

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Speaker 2: make zucchini pizza boats or something like that. There's nothing

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Speaker 2: wrong with having, you know, a normal pizza bas there's

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Speaker 2: something wrong with using normal pasta in your lasagna, but

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

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

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

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

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Speaker 2: six slices 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: red A two wee 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 your 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. You know, the other day

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Speaker 1: I saw I think ten dollars for berry like these

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Speaker 1: are not affordable for most people, so opting for sometimes

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Speaker 1: the pre made options that are seasoned already will save

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Speaker 1: a lot as well. And a lot of people are

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Speaker 1: budget conscious, and that's another reason to seek out the

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Speaker 1: soups and things that can be relatively inexpensive too as

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Speaker 1: part of the family budget, because it's extremely tough at

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Speaker 1: the moment. Oh, I know the other products I love.

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Speaker 1: I love those pre made cauliflower 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 are a really good way to add extra veggies

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

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

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

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

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

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

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Speaker 1: a great, 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 capsucums, as you mentioned, zucchini pizza boats using mushrooms

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

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

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

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Speaker 2: and you know, really just I think for me, it's

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Speaker 2: really as many sort of filled vegetable dishes as they

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

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

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

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

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

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

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Speaker 2: But probably the last thing I thought about Suzi was

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Speaker 2: really around hot drinks. So I feel like a lot

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

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

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

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

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Speaker 2: hot chocolates and that sort of thing. So I feel

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

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Speaker 2: Starbucks and the chains that do a lot of the

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Speaker 2: fancy drinks, particularly during the winter months and the cooler months,

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Speaker 2: they have a lot of extra calories in them, So

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

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Speaker 2: normally make an instant coffee a day, but then in

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

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Speaker 2: buy the coffee shop and you might get a chi

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

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Speaker 2: one a lot of those ones that are made on milk,

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

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Speaker 2: which they generally tend to use in cafes, is actually

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

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

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Speaker 2: if they are on a milk or even a plant

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

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

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Speaker 2: 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.

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Speaker 3: 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.

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Speaker 3: I must have been I'm a sucker for them. They're delicious. Oh.

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Speaker 3: I love going to Starbucks too make me sad about

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Speaker 3: going now.

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

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

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

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

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Speaker 2: the start of summer where everybody goes, oh crap, I've

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

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

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

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

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

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

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

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

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

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

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

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

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

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Speaker 1: eight twelve weeks where it's a little bit quieter. In

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Speaker 1: many cases, so you may have extra time to actually

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Speaker 1: exercise and focus on that goal, because as soon as

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Speaker 1: spring ramps up, all of a sudden, all the social

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Speaker 1: comes back. Then it's Christmas and the celebrations, and we

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Speaker 1: never get on top of our goal. So it's a

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Speaker 1: really good time to work on losses if you can,

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Speaker 1: or looking for a project even to pass this next

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Speaker 1: few months which can.

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Speaker 3: 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.

435
00:18:11,320 --> 00:18:13,119
Speaker 2: I think this is a case study that our clients

436
00:18:13,119 --> 00:18:15,119
Speaker 2: are going to love this week, and I will let

437
00:18:15,119 --> 00:18:16,800
Speaker 2: you take the reins on this one. But I think

438
00:18:16,840 --> 00:18:18,760
Speaker 2: it's really interesting for our listeners because we did get

439
00:18:18,800 --> 00:18:20,879
Speaker 2: a lot of comments. Where we've previously done sections on

440
00:18:20,960 --> 00:18:23,879
Speaker 2: kids and sort of family things before, we have a

441
00:18:23,880 --> 00:18:25,680
Speaker 2: lot more comments from our followers to say do more?

442
00:18:25,720 --> 00:18:28,000
Speaker 2: Can you do more on kids? So we think kids

443
00:18:28,000 --> 00:18:30,320
Speaker 2: snacking is a really important one because I must admit

444
00:18:30,359 --> 00:18:32,320
Speaker 2: I'm a bit nosy when when I shop and do

445
00:18:32,359 --> 00:18:34,800
Speaker 2: my supermarket shop, I tend to look in other people's trolleys.

446
00:18:34,840 --> 00:18:37,680
Speaker 2: I think as most dieticians do, right, and I find

447
00:18:37,680 --> 00:18:39,600
Speaker 2: that there is a lot a lot, a lot of

448
00:18:39,640 --> 00:18:41,919
Speaker 2: package snacks and snack based things, and a lot of

449
00:18:41,960 --> 00:18:44,840
Speaker 2: parents trolleys. So would you like to walk us through

450
00:18:44,840 --> 00:18:46,800
Speaker 2: the client case study of the week this week on

451
00:18:46,960 --> 00:18:47,640
Speaker 2: kid snacking.

452
00:18:47,720 --> 00:18:50,480
Speaker 1: I will, and I will will begin by saying, I'm

453
00:18:50,480 --> 00:18:52,960
Speaker 1: not talking about small kids today. We will do another

454
00:18:53,000 --> 00:18:56,399
Speaker 1: segment on younger kids snacks. And I think as Meya

455
00:18:56,560 --> 00:18:58,679
Speaker 1: gets older, you'll become more attuned to what goes on

456
00:18:58,720 --> 00:19:01,040
Speaker 1: in the playground of kids, say age one to four,

457
00:19:01,640 --> 00:19:05,720
Speaker 1: because we often see just massive snack boxes of kids

458
00:19:05,760 --> 00:19:07,840
Speaker 1: grazing right through the morning, So we will cover that

459
00:19:07,880 --> 00:19:10,479
Speaker 1: at a different time. This is more a primary school

460
00:19:10,640 --> 00:19:14,000
Speaker 1: perspective of snacking. And it crossed my desk because one

461
00:19:14,000 --> 00:19:16,440
Speaker 1: of my clients, who is working on her own weight loss,

462
00:19:16,520 --> 00:19:21,280
Speaker 1: has three children and they are aged between five and ten,

463
00:19:22,200 --> 00:19:24,919
Speaker 1: and she it was having a lot of difficulty. She

464
00:19:24,960 --> 00:19:26,960
Speaker 1: had alluded to the fact she was having difficulty with

465
00:19:27,000 --> 00:19:30,360
Speaker 1: her kids eating habits. So the way the conversation came

466
00:19:30,480 --> 00:19:33,680
Speaker 1: up was we were talking about dinners, and inevitably her

467
00:19:33,720 --> 00:19:36,520
Speaker 1: dinner would be a relatively heavy meal of pasta or

468
00:19:36,640 --> 00:19:39,800
Speaker 1: rice or family meals, because she said, I don't want

469
00:19:39,840 --> 00:19:43,400
Speaker 1: to have to cook different meals and I said, well,

470
00:19:43,640 --> 00:19:45,760
Speaker 1: you know, can you do, like just do more meat

471
00:19:45,800 --> 00:19:48,880
Speaker 1: and veggie style dinners, you know, like lean sausages and veggies,

472
00:19:48,920 --> 00:19:51,400
Speaker 1: and she was the issue was there's a lot of barriers,

473
00:19:51,440 --> 00:19:53,639
Speaker 1: and the issue was my kids don't need a lot

474
00:19:53,640 --> 00:19:56,560
Speaker 1: of vegetables. So that is, you know, the underlying thing.

475
00:19:56,640 --> 00:19:59,560
Speaker 1: So she's trying to cook for a family, create one

476
00:19:59,560 --> 00:20:02,760
Speaker 1: meal per night. Unfortunately it was heavyer options. I was

477
00:20:02,760 --> 00:20:04,320
Speaker 1: trying to get her to have a lot more veggies

478
00:20:04,320 --> 00:20:07,439
Speaker 1: and a lot less calorie dense food at nighttime. And

479
00:20:07,520 --> 00:20:10,320
Speaker 1: so we got just talking about the at home food

480
00:20:10,440 --> 00:20:15,159
Speaker 1: environment and I said to her, well, and she was

481
00:20:15,200 --> 00:20:16,840
Speaker 1: asking me about the kids and the veggies. You know,

482
00:20:16,840 --> 00:20:19,040
Speaker 1: I said, I will have you tried, you know, swapping

483
00:20:19,080 --> 00:20:21,399
Speaker 1: in the cauliflower rice or making the mash you know

484
00:20:21,440 --> 00:20:24,600
Speaker 1: that's got more veggies, And then she was saying no,

485
00:20:24,640 --> 00:20:26,760
Speaker 1: they just flatly refused to have it. And I said, well,

486
00:20:27,000 --> 00:20:30,199
Speaker 1: sometimes kids won't eat much at nighttime because they're not

487
00:20:30,359 --> 00:20:34,080
Speaker 1: very hungry, are they. You know what happens after school

488
00:20:34,080 --> 00:20:36,119
Speaker 1: and snacking And this had also been an issue for

489
00:20:36,160 --> 00:20:38,679
Speaker 1: her because she would eat the kids snack food. And

490
00:20:38,760 --> 00:20:41,600
Speaker 1: so I got her to take a photo of her

491
00:20:41,680 --> 00:20:45,679
Speaker 1: pantry at home, and I was pretty shocked at just

492
00:20:45,760 --> 00:20:49,439
Speaker 1: this sheer volume of snack food that was in the house.

493
00:20:49,480 --> 00:20:53,040
Speaker 1: So I'm talking packets of potato chips, I'm talking musleibars,

494
00:20:53,040 --> 00:20:55,880
Speaker 1: I'm talking different heights of biscuits, like I'm talking about

495
00:20:56,200 --> 00:20:59,760
Speaker 1: literally the entire snack food of the supermarket section in

496
00:20:59,800 --> 00:21:03,600
Speaker 1: her pantry. So when she would open the flaws, all

497
00:21:03,640 --> 00:21:06,399
Speaker 1: you would see is packet snacks. She's spending a lot

498
00:21:06,400 --> 00:21:08,040
Speaker 1: of money on packet stacks because, as we know Land,

499
00:21:08,080 --> 00:21:10,240
Speaker 1: they're not inexpensive. Any of those packets. You know, you're

500
00:21:10,240 --> 00:21:12,600
Speaker 1: looking at four five six dollars per go. She had

501
00:21:12,680 --> 00:21:15,760
Speaker 1: three kids, so on a week to week basis, she

502
00:21:15,800 --> 00:21:18,080
Speaker 1: was going literally through a couple of expensive packs of

503
00:21:18,080 --> 00:21:20,679
Speaker 1: snack food per day. And then what would happen from

504
00:21:20,720 --> 00:21:22,600
Speaker 1: when the kids got home from school, they would literally

505
00:21:22,600 --> 00:21:26,000
Speaker 1: graze on snacks because she was working all afternoon. And

506
00:21:26,040 --> 00:21:27,760
Speaker 1: then of course the follow on effect of that, as

507
00:21:27,800 --> 00:21:30,399
Speaker 1: kids are they're not hungry for dinner. So there was

508
00:21:30,520 --> 00:21:33,520
Speaker 1: many nutrition issues going on in this family, and certainly

509
00:21:34,480 --> 00:21:36,960
Speaker 1: will be a process to change some of those behaviors.

510
00:21:37,000 --> 00:21:39,320
Speaker 1: Given the kids are a bit older, The younger the kid,

511
00:21:39,359 --> 00:21:41,400
Speaker 1: the easier it is to change behavior. So when you're

512
00:21:41,400 --> 00:21:44,000
Speaker 1: starting to deal with vocal ten year olds, it's pretty tough.

513
00:21:45,160 --> 00:21:46,760
Speaker 1: And so we were working on how do you buy

514
00:21:46,840 --> 00:21:48,960
Speaker 1: less snack food, how do you shift the kids snacking

515
00:21:49,000 --> 00:21:52,199
Speaker 1: away from the snacks. So what I specifically wanted to

516
00:21:52,200 --> 00:21:56,959
Speaker 1: talk about today was a general discussion around the issue

517
00:21:56,960 --> 00:22:00,240
Speaker 1: with kids snack foods and from a nutrition perspective, how

518
00:22:00,280 --> 00:22:05,000
Speaker 1: that implicates or impacts their dietary intake for the entire day.

519
00:22:05,480 --> 00:22:07,600
Speaker 1: So if we start with the snack foods, we're talking

520
00:22:07,600 --> 00:22:09,960
Speaker 1: about lean I'm talking about the fruit straps, I'm talking

521
00:22:09,960 --> 00:22:13,000
Speaker 1: about the fruit sticks, I'm talking about anything, bites, bars,

522
00:22:13,440 --> 00:22:17,359
Speaker 1: packets of kids snacks, biscuits, whether they're in the healthy

523
00:22:17,440 --> 00:22:19,840
Speaker 1: section or not. At the end of the day, most

524
00:22:19,840 --> 00:22:23,560
Speaker 1: of them will be refined carbohydrate because that's what snack

525
00:22:23,600 --> 00:22:26,560
Speaker 1: food is from a cost perspective. And even if you

526
00:22:26,600 --> 00:22:29,600
Speaker 1: find protein balls and things, really they're quite low in protein,

527
00:22:29,640 --> 00:22:32,480
Speaker 1: particularly for kids, because they're expensive to make and kids

528
00:22:32,520 --> 00:22:34,200
Speaker 1: won't have them or at school they have to be

529
00:22:34,320 --> 00:22:36,560
Speaker 1: nut free, so they won't have a protein base. So

530
00:22:36,600 --> 00:22:39,800
Speaker 1: whether it's fruit sticks, fruit straps, musley bars, biscuits, they're

531
00:22:39,800 --> 00:22:43,120
Speaker 1: all high carbohydrate. So what happens is with kids, young

532
00:22:43,200 --> 00:22:46,119
Speaker 1: kids when they come home from school in particular, or

533
00:22:46,160 --> 00:22:49,240
Speaker 1: even at school, when we put a few packaged snacks

534
00:22:49,240 --> 00:22:51,000
Speaker 1: in the lunch box and then they come home from

535
00:22:51,040 --> 00:22:54,560
Speaker 1: school and eat them all day, they've run off rapidly

536
00:22:54,600 --> 00:22:58,400
Speaker 1: digested carbohydrate because these snack foods are generally not whole grain,

537
00:22:58,480 --> 00:23:01,920
Speaker 1: and they're generally digested pretty quickly, so they consume basically

538
00:23:02,040 --> 00:23:05,720
Speaker 1: large volumes of refined carbohydrate food, which leads to energy

539
00:23:05,800 --> 00:23:08,600
Speaker 1: hits and drops. So they're never really satisfied because they're

540
00:23:08,600 --> 00:23:11,280
Speaker 1: not getting any protein that generally comes from things like

541
00:23:11,359 --> 00:23:14,560
Speaker 1: dairy food or meat, and then they keep being hungry,

542
00:23:14,560 --> 00:23:16,640
Speaker 1: so they can keep eating these snacks and over eat them,

543
00:23:16,840 --> 00:23:18,359
Speaker 1: and of course then by the time they get to

544
00:23:18,359 --> 00:23:21,159
Speaker 1: dinner they're not hungry at all. So I thought it

545
00:23:21,240 --> 00:23:23,960
Speaker 1: was a good discussion about how much snack food is

546
00:23:24,000 --> 00:23:26,439
Speaker 1: too much for kids, and how can you balance it

547
00:23:26,480 --> 00:23:29,080
Speaker 1: as a parent when you want your kids to be

548
00:23:29,200 --> 00:23:31,639
Speaker 1: happy to eat a range of foods, both healthy and

549
00:23:31,680 --> 00:23:34,880
Speaker 1: more processed, so they don't get obsessed with seeking out

550
00:23:34,920 --> 00:23:38,119
Speaker 1: more processed food. So these are the guides that I

551
00:23:38,240 --> 00:23:40,479
Speaker 1: use myself I've used for many years since working as

552
00:23:40,480 --> 00:23:44,000
Speaker 1: a pediatric dietitian at the children's hospital. And how I

553
00:23:44,080 --> 00:23:46,199
Speaker 1: also manage it. I guess from a budget perspective and

554
00:23:46,240 --> 00:23:50,680
Speaker 1: try and shift kids food intake away from high carbohydrate

555
00:23:50,720 --> 00:23:53,560
Speaker 1: eating to a more balanced approach, which includes things like

556
00:23:53,640 --> 00:23:57,840
Speaker 1: dairy and low calorie foods like vegetables. So the first

557
00:23:57,880 --> 00:24:00,240
Speaker 1: thing I would start with is at school. While we

558
00:24:00,400 --> 00:24:03,840
Speaker 1: instantly put a limit on one package stack food per day,

559
00:24:04,400 --> 00:24:06,439
Speaker 1: now the guide that I use is less than one

560
00:24:06,480 --> 00:24:09,600
Speaker 1: hundred calories. I want something that's got protein or dietary fiber,

561
00:24:09,920 --> 00:24:12,399
Speaker 1: so that's things like the whole grain rice crackers. You

562
00:24:12,400 --> 00:24:15,040
Speaker 1: can get little rice cakes with a bit of dark

563
00:24:15,080 --> 00:24:18,040
Speaker 1: chocolate on them, their whole grain. It could be popcorn,

564
00:24:18,200 --> 00:24:20,320
Speaker 1: it could be the veggie based bites that you can

565
00:24:20,320 --> 00:24:22,159
Speaker 1: buy in the health food section. But I try and

566
00:24:22,160 --> 00:24:25,560
Speaker 1: find something that's got some nutrition rather than a very

567
00:24:25,600 --> 00:24:29,680
Speaker 1: sweet bar or popped rice snack. And I certainly don't

568
00:24:29,680 --> 00:24:32,520
Speaker 1: buy any fruit based snacks because it's processed fruit. It

569
00:24:32,600 --> 00:24:34,879
Speaker 1: sticks to the teeth, It's not a healthier choice. And

570
00:24:34,880 --> 00:24:36,200
Speaker 1: if I'm going to put fruit in a lunch box,

571
00:24:36,320 --> 00:24:37,640
Speaker 1: or when I do put fruit in a lunch box.

572
00:24:37,680 --> 00:24:40,160
Speaker 1: I only ever put fresh fruit, so that's the first thing.

573
00:24:40,320 --> 00:24:42,680
Speaker 1: The rule of one package snack in the school lunch

574
00:24:42,760 --> 00:24:44,800
Speaker 1: box per day. How I do it with my twins,

575
00:24:44,840 --> 00:24:47,480
Speaker 1: and I have spoken about this before, actually split tree packets,

576
00:24:47,520 --> 00:24:49,880
Speaker 1: so if I'm doing popcorn or pretzels, I'll do half

577
00:24:49,920 --> 00:24:53,040
Speaker 1: pretzels half Lentil bytes so they get a variety, because

578
00:24:53,119 --> 00:24:55,280
Speaker 1: variety is the key. So I use two small packets

579
00:24:55,280 --> 00:24:57,040
Speaker 1: per day and pop that in the lunch box. My

580
00:24:57,080 --> 00:25:00,200
Speaker 1: twins are six, and I always am interested. They often

581
00:25:00,200 --> 00:25:02,520
Speaker 1: don't always eat it, so that's interesting in itself too,

582
00:25:03,119 --> 00:25:04,800
Speaker 1: so I do take it out of the packet so

583
00:25:04,880 --> 00:25:06,960
Speaker 1: it doesn't have that colorful effect and it's just the

584
00:25:07,119 --> 00:25:11,760
Speaker 1: food after school. My focus and my focus with clients

585
00:25:11,840 --> 00:25:14,680
Speaker 1: is always to not use package snack food, which can

586
00:25:14,680 --> 00:25:17,520
Speaker 1: be hard, but I limit it just to being a

587
00:25:17,560 --> 00:25:19,520
Speaker 1: school based product because they are expensive and I know

588
00:25:19,560 --> 00:25:21,760
Speaker 1: they're not filling. So when kids come home from school,

589
00:25:21,760 --> 00:25:24,080
Speaker 1: I want something that's going to fill them up. So

590
00:25:24,200 --> 00:25:27,000
Speaker 1: whether it's dairy, even if it's flavored milk, whether it's

591
00:25:27,080 --> 00:25:30,000
Speaker 1: cheese and crackers, whether it's a yogurt chube, whether it's

592
00:25:30,040 --> 00:25:34,720
Speaker 1: a smoothie, whether it's a sandwich. I don't usually suggest

593
00:25:34,760 --> 00:25:37,720
Speaker 1: or recommend any kind of packet food after school because

594
00:25:37,760 --> 00:25:41,199
Speaker 1: it lends itself to that mindless munching of constantly overeating.

595
00:25:41,920 --> 00:25:44,840
Speaker 1: And then I always lay out cut up vegetables as well,

596
00:25:44,960 --> 00:25:48,280
Speaker 1: whether it's carrots, baby tomatoes, whether it's cucumber, whatever, the

597
00:25:48,359 --> 00:25:50,480
Speaker 1: kids have frozen peas, I don't care. I put it out,

598
00:25:50,840 --> 00:25:52,800
Speaker 1: and when I'm offering it to the kids, I will say,

599
00:25:52,880 --> 00:25:55,479
Speaker 1: do you want cucumber or do you want tomatoes? And

600
00:25:55,520 --> 00:25:57,800
Speaker 1: so that is just how it's recognized.

601
00:25:57,840 --> 00:25:58,040
Speaker 3: Now.

602
00:25:58,400 --> 00:26:00,520
Speaker 1: Don't get me wrong. At times my key kids may

603
00:26:00,680 --> 00:26:03,600
Speaker 1: share a cheese and bacon roll, or we may go

604
00:26:03,640 --> 00:26:06,040
Speaker 1: and have a cupcake out with other friends. I'm no purest,

605
00:26:06,440 --> 00:26:09,320
Speaker 1: but certainly when it comes to package snack food, I'm

606
00:26:09,480 --> 00:26:12,240
Speaker 1: very very specific on how I use it and how

607
00:26:12,280 --> 00:26:14,800
Speaker 1: I recommend other people use it to try and avoid

608
00:26:14,840 --> 00:26:18,720
Speaker 1: that afternoon scenario where everything they've eaten is quickly digested

609
00:26:18,760 --> 00:26:21,360
Speaker 1: carbohydrate and then they don't eat their dinner and I'm

610
00:26:21,400 --> 00:26:23,880
Speaker 1: trying to put some of the dinner in the afternoon

611
00:26:23,920 --> 00:26:26,520
Speaker 1: so they're already having some vegetables. So that is a

612
00:26:26,560 --> 00:26:29,320
Speaker 1: strategy that over time I find works really well. I

613
00:26:29,440 --> 00:26:31,800
Speaker 1: find that a range of different options works well with

614
00:26:31,800 --> 00:26:33,919
Speaker 1: small kids if you cut up a few different things.

615
00:26:34,240 --> 00:26:36,480
Speaker 1: I've certainly got clients who may take now a little

616
00:26:36,480 --> 00:26:38,159
Speaker 1: snack box with them in the car if they've got

617
00:26:38,200 --> 00:26:40,280
Speaker 1: a long commute, so they may put some popcorn in,

618
00:26:40,640 --> 00:26:43,040
Speaker 1: they may put some cheese pieces, they may put some

619
00:26:43,080 --> 00:26:45,080
Speaker 1: cut up vegguice, so the kids can pick and choose,

620
00:26:45,080 --> 00:26:46,600
Speaker 1: and I think that can work really well if you've

621
00:26:46,640 --> 00:26:48,320
Speaker 1: got time to do it. Obviously that's a bit more

622
00:26:48,359 --> 00:26:51,280
Speaker 1: time consuming, but I think having the scenario where in

623
00:26:51,320 --> 00:26:53,919
Speaker 1: the home you open the cupboard and there is a

624
00:26:54,000 --> 00:26:57,000
Speaker 1: myriad of processed snack food is a recipe for disaster

625
00:26:57,359 --> 00:26:59,239
Speaker 1: because if the food is there, the kids will eat it.

626
00:26:59,320 --> 00:27:02,199
Speaker 1: So limiting apply and how much you're buying is a

627
00:27:02,320 --> 00:27:05,480
Speaker 1: very smart choice, both nutritionally and from a budget perspective

628
00:27:06,119 --> 00:27:09,520
Speaker 1: and trying to shift them to healthier habits. So it's

629
00:27:09,560 --> 00:27:11,320
Speaker 1: a work in progress with my client. There's a lot

630
00:27:11,600 --> 00:27:13,880
Speaker 1: of things we're working on, but that is I thought

631
00:27:13,920 --> 00:27:16,320
Speaker 1: a good summary of how over time you can shift

632
00:27:16,320 --> 00:27:19,800
Speaker 1: the behavior. You don't have to ban or snack food,

633
00:27:19,880 --> 00:27:21,879
Speaker 1: but it's using it smartly in the right way and

634
00:27:22,000 --> 00:27:25,000
Speaker 1: not over buying it because like anything, if we buy it,

635
00:27:25,040 --> 00:27:26,520
Speaker 1: we'll eat it. And kids are the same, So if

636
00:27:26,560 --> 00:27:28,280
Speaker 1: it's easy to grab a packet or something, they will

637
00:27:28,320 --> 00:27:28,600
Speaker 1: eat it.

638
00:27:28,640 --> 00:27:29,159
Speaker 3: They're not going to.

639
00:27:29,440 --> 00:27:31,880
Speaker 1: Respect that it's budget or that's for school. As soon

640
00:27:31,920 --> 00:27:34,240
Speaker 1: as you create the rule this is the packet for

641
00:27:34,280 --> 00:27:36,320
Speaker 1: the week, and that's what's there, and then at afternoon

642
00:27:36,320 --> 00:27:38,920
Speaker 1: tea we have this or this instead. It's that system

643
00:27:38,960 --> 00:27:41,359
Speaker 1: approach at home which goes a really long way in

644
00:27:41,400 --> 00:27:44,480
Speaker 1: programming them to eat a lot better, particularly throughout the afternoon,

645
00:27:44,960 --> 00:27:45,600
Speaker 1: one hundred percent.

646
00:27:45,680 --> 00:27:47,280
Speaker 2: And it's the same deal like if you give your

647
00:27:47,359 --> 00:27:50,159
Speaker 2: kids desert every night, they'll start to become conditioned to

648
00:27:50,200 --> 00:27:52,120
Speaker 2: that and they'll want and they'll ask for dessert every

649
00:27:52,200 --> 00:27:54,480
Speaker 2: night versus if you say so it deserts a once,

650
00:27:54,600 --> 00:27:56,640
Speaker 2: or you know, something we get once on the weekend,

651
00:27:56,760 --> 00:27:58,720
Speaker 2: or cake is something we get as a celebration on

652
00:27:58,760 --> 00:28:00,840
Speaker 2: someone's birthday, they won't ask for it and they won't

653
00:28:00,840 --> 00:28:03,400
Speaker 2: sort of beg for that. So I think that, yeah,

654
00:28:03,440 --> 00:28:05,600
Speaker 2: I think that it's that just how often you do

655
00:28:05,640 --> 00:28:07,520
Speaker 2: that and creating the habit and the routine around that.

656
00:28:07,600 --> 00:28:09,919
Speaker 2: But that's case study that you share. The biggest thing

657
00:28:09,960 --> 00:28:12,040
Speaker 2: I thought was, Wow, how hard would it be for

658
00:28:12,040 --> 00:28:13,800
Speaker 2: a client to stay on track with their weight loss

659
00:28:13,880 --> 00:28:17,080
Speaker 2: journey if every time you open that pantry you're seeing

660
00:28:17,200 --> 00:28:20,679
Speaker 2: just packets and packets of process stuff, which when you're

661
00:28:20,720 --> 00:28:23,439
Speaker 2: a parent and you're tired, and you're exhausted, and speaking

662
00:28:23,440 --> 00:28:25,760
Speaker 2: from experience, me has got a cold at the moment

663
00:28:25,760 --> 00:28:28,080
Speaker 2: and she's teething and we have not slept it I

664
00:28:28,119 --> 00:28:30,600
Speaker 2: get about three or four days now, it's exhausting. The

665
00:28:30,680 --> 00:28:32,200
Speaker 2: thing I would do as soon as I open that

666
00:28:32,240 --> 00:28:35,359
Speaker 2: pantry is going for the quickest, fastest, most convenient snack option.

667
00:28:35,560 --> 00:28:37,480
Speaker 2: Even I know it's a dietician, So when I don't

668
00:28:37,560 --> 00:28:39,760
Speaker 2: kick that stuff around, I always go to the pantry

669
00:28:39,760 --> 00:28:41,400
Speaker 2: first before the fridge. And then if I open the

670
00:28:41,400 --> 00:28:43,280
Speaker 2: fridge and I see, oh, there's a top of yogurt

671
00:28:43,320 --> 00:28:45,680
Speaker 2: that's pretty quick and easy, there's nothing available in the cupboard,

672
00:28:45,760 --> 00:28:47,360
Speaker 2: or the quick and easy option in the cupboard is

673
00:28:47,360 --> 00:28:50,040
Speaker 2: a handful of nuts. It's just that it's that programming.

674
00:28:50,120 --> 00:28:52,040
Speaker 2: Your brain sees that your brain wants it. So even

675
00:28:52,040 --> 00:28:54,040
Speaker 2: if you have to have that food available for the kids,

676
00:28:54,160 --> 00:28:56,360
Speaker 2: put it into boxes that you can't see through, or

677
00:28:56,360 --> 00:28:58,320
Speaker 2: put it at the bottom shelf on the pantry, or

678
00:28:58,440 --> 00:29:00,360
Speaker 2: push it towards the back of the pantry and bring

679
00:29:00,400 --> 00:29:02,840
Speaker 2: the healthy snacks forward, or put the fruit bowl on

680
00:29:02,880 --> 00:29:04,480
Speaker 2: the pantry if you really want so. The minute you

681
00:29:04,480 --> 00:29:07,120
Speaker 2: open the pantry doors, there's some nice healthy fruit sitting there,

682
00:29:07,120 --> 00:29:10,480
Speaker 2: there's a tub of nuts, there's some roasted chickpeas or broadbans.

683
00:29:10,520 --> 00:29:13,560
Speaker 2: Put the healthy things front and foremost of the pantry

684
00:29:13,640 --> 00:29:16,880
Speaker 2: and hide all that package tempting more convenience type food.

685
00:29:17,040 --> 00:29:19,200
Speaker 2: And that way the kids aren't constantly bugging you as

686
00:29:19,240 --> 00:29:21,200
Speaker 2: well because they can't see it. It's like if you

687
00:29:21,200 --> 00:29:23,520
Speaker 2: had a lolli bowl on the kitchen bench right every

688
00:29:23,560 --> 00:29:25,680
Speaker 2: time you walk past that lolli bowl, you would want

689
00:29:25,680 --> 00:29:27,880
Speaker 2: to grab some. The kids would grab handfuls of them

690
00:29:27,920 --> 00:29:30,080
Speaker 2: every single time they walk past. So if it's out

691
00:29:30,120 --> 00:29:32,280
Speaker 2: of sight, it's out of mind. And that's a really, really,

692
00:29:32,440 --> 00:29:34,680
Speaker 2: I guess, easy thing that a lot of families can

693
00:29:34,720 --> 00:29:36,480
Speaker 2: do and just sort of clean up their pantry in

694
00:29:36,480 --> 00:29:38,600
Speaker 2: that way. It's still there, it's still available if the

695
00:29:38,680 --> 00:29:40,880
Speaker 2: kids really need it, but it's not something that we're

696
00:29:41,080 --> 00:29:44,000
Speaker 2: programmed to see every single time we open the pantry doors.

697
00:29:44,000 --> 00:29:46,040
Speaker 2: And let's be on a Susie, particularly on the weekend.

698
00:29:46,120 --> 00:29:48,840
Speaker 2: A lot of us, myself included open the pantry doors,

699
00:29:48,880 --> 00:29:50,040
Speaker 2: probably a little bit too much.

700
00:29:50,360 --> 00:29:52,800
Speaker 1: At the biggest predictor of food intake is availability, and

701
00:29:52,840 --> 00:29:54,920
Speaker 1: I think again we've mentioned previously, you know, if you

702
00:29:54,960 --> 00:29:57,040
Speaker 1: have the lollies, you'll eat double when you can see them,

703
00:29:57,080 --> 00:30:00,000
Speaker 1: just because they're there, hungry or not, just without even

704
00:30:00,200 --> 00:30:02,920
Speaker 1: consciously doing it. I put the school snacks in like

705
00:30:02,960 --> 00:30:05,120
Speaker 1: a basket I've got in the cupboard, and I pop

706
00:30:05,160 --> 00:30:06,760
Speaker 1: them in and I put them out. They're high. You

707
00:30:06,760 --> 00:30:08,480
Speaker 1: couldn't even see them. If you open my pantry. You

708
00:30:08,520 --> 00:30:10,120
Speaker 1: can't see any of that stuff because I keep it

709
00:30:10,120 --> 00:30:12,800
Speaker 1: in a separate school section. And my kids don't ask

710
00:30:12,800 --> 00:30:14,760
Speaker 1: for it, but not because I'm a purist, but because

711
00:30:14,760 --> 00:30:17,480
Speaker 1: they have them in programmed too. So they'll say I'm hungry,

712
00:30:17,520 --> 00:30:19,160
Speaker 1: and I'll say to them, okay, what do you want?

713
00:30:19,200 --> 00:30:21,040
Speaker 3: You want breadsticks? Do you want yogurt?

714
00:30:21,120 --> 00:30:23,400
Speaker 1: And they'll go through and they'll choose something that's relatively healthy.

715
00:30:23,400 --> 00:30:26,000
Speaker 1: And that's just as you would hope, being the profession

716
00:30:26,000 --> 00:30:27,800
Speaker 1: we're trained in that you do that.

717
00:30:27,880 --> 00:30:28,400
Speaker 3: But it wasn't.

718
00:30:28,480 --> 00:30:31,400
Speaker 1: I'm not overly restricted with my kids by any means

719
00:30:31,440 --> 00:30:33,760
Speaker 1: they eat, you know, they do eat dessert every night.

720
00:30:34,200 --> 00:30:36,480
Speaker 1: But I'm very fussy with what brands I have in

721
00:30:36,520 --> 00:30:39,120
Speaker 1: the home and the volume, and it's certainly one of

722
00:30:39,160 --> 00:30:42,000
Speaker 1: those things. Or I don't hand out packets of snacks. Ever,

723
00:30:42,400 --> 00:30:45,280
Speaker 1: it's always whole food cut up or some vegetable cut

724
00:30:45,400 --> 00:30:47,600
Speaker 1: up or some dairy that are the go tos, and

725
00:30:47,600 --> 00:30:50,360
Speaker 1: they've just learned that that's how it works here. So yeah,

726
00:30:50,400 --> 00:30:52,800
Speaker 1: I thought that just as a general discussion for families,

727
00:30:52,840 --> 00:30:55,320
Speaker 1: knowing how busy families are, how much pressure there is,

728
00:30:55,640 --> 00:30:57,920
Speaker 1: how much pressure is on mums and dads to create

729
00:30:57,960 --> 00:31:00,400
Speaker 1: healthy snacks when you don't know how to shift behaviors

730
00:31:00,440 --> 00:31:03,959
Speaker 1: that have evolved just because of busy lives. That's a

731
00:31:04,040 --> 00:31:06,520
Speaker 1: reference point of what to work towards and perhaps some

732
00:31:06,560 --> 00:31:08,960
Speaker 1: small changes you can make at home to improve the

733
00:31:09,040 --> 00:31:11,440
Speaker 1: nutrition of the family, but also save a lot of money,

734
00:31:11,440 --> 00:31:13,440
Speaker 1: because I just can't bear to be thinking of throwing,

735
00:31:13,520 --> 00:31:16,520
Speaker 1: you know, five six dollars on a small packet of

736
00:31:16,520 --> 00:31:19,520
Speaker 1: something that's gone quickly. It's more budget perspective too, and

737
00:31:19,560 --> 00:31:21,680
Speaker 1: I think that will resonate with a lot of listeners

738
00:31:21,720 --> 00:31:24,520
Speaker 1: at this time when food has food costs in general

739
00:31:24,560 --> 00:31:27,600
Speaker 1: have increased hugely in the past twelve months or so.

740
00:31:28,080 --> 00:31:30,000
Speaker 1: All Right, Well, for our final segment of the show,

741
00:31:30,480 --> 00:31:32,560
Speaker 1: we've a listener question that we've had a lot actually

742
00:31:32,680 --> 00:31:34,680
Speaker 1: out and we haven't ever really covered it very well,

743
00:31:34,840 --> 00:31:36,960
Speaker 1: so I thought this was a really good one for

744
00:31:37,000 --> 00:31:39,400
Speaker 1: this week. So it's always about what are the best

745
00:31:39,400 --> 00:31:42,480
Speaker 1: foods to eat before and after training or a workout.

746
00:31:42,560 --> 00:31:45,520
Speaker 1: And I would say there's different goals here certainly, you know,

747
00:31:45,600 --> 00:31:47,880
Speaker 1: some people will be looking to recover, some people will

748
00:31:47,880 --> 00:31:50,640
Speaker 1: be looking to optimize energy, some people may be looking

749
00:31:50,680 --> 00:31:53,520
Speaker 1: to gain muscle masks, some people may be look looking.

750
00:31:53,200 --> 00:31:54,280
Speaker 3: To lose body fat.

751
00:31:54,520 --> 00:31:58,680
Speaker 1: So there's slightly different scenarios in each occasion, and this

752
00:31:58,760 --> 00:32:00,520
Speaker 1: is probably more your area than mine, but I'll give

753
00:32:00,520 --> 00:32:02,400
Speaker 1: a very brief intro and you can take over.

754
00:32:03,640 --> 00:32:05,800
Speaker 3: My general rules are, if you're doing.

755
00:32:05,680 --> 00:32:08,600
Speaker 1: Only a moderate workout a walk half an hour a

756
00:32:08,680 --> 00:32:11,160
Speaker 1: light training session in the morning before breakfast, you probably

757
00:32:11,240 --> 00:32:13,680
Speaker 1: don't need to eat unless you're genuinely hungry or have

758
00:32:13,760 --> 00:32:16,880
Speaker 1: had a very early dinner. And what I generally say

759
00:32:16,960 --> 00:32:19,480
Speaker 1: is a small amount of carbohydrate and protein before any

760
00:32:19,520 --> 00:32:23,120
Speaker 1: intense workout, so maybe five to ten grams of protein,

761
00:32:23,600 --> 00:32:26,200
Speaker 1: you know, ten twenty grams of carbohydrate, maybe a slice

762
00:32:26,200 --> 00:32:28,320
Speaker 1: of whole grain toast, maybe a couple of vitoeats with

763
00:32:28,320 --> 00:32:30,880
Speaker 1: a slice of cheese, quite something small just to get

764
00:32:30,880 --> 00:32:34,000
Speaker 1: you going. And certainly I like my clients to recover

765
00:32:34,120 --> 00:32:36,400
Speaker 1: within an hour of that workout, and usually that would

766
00:32:36,440 --> 00:32:39,840
Speaker 1: be breakfast coming home in the morning. In the afternoon,

767
00:32:39,840 --> 00:32:41,520
Speaker 1: I would want to make sure my client had eaten

768
00:32:41,560 --> 00:32:43,720
Speaker 1: within an hour or two of their workout, so they're

769
00:32:43,760 --> 00:32:45,600
Speaker 1: not going in to have low sugar and come out

770
00:32:45,600 --> 00:32:47,920
Speaker 1: and binge. So again, something you know, a nut based

771
00:32:47,920 --> 00:32:50,720
Speaker 1: snack bar, a couple of crackers with topping, you know,

772
00:32:50,800 --> 00:32:54,320
Speaker 1: something just to basically usually be the afternoon tea, and

773
00:32:54,360 --> 00:32:56,960
Speaker 1: then again you'll probably be going home for dinner, unless

774
00:32:57,080 --> 00:33:00,480
Speaker 1: they were clients who were keen to gain muscle mass fleets,

775
00:33:00,680 --> 00:33:03,160
Speaker 1: when perhaps I would add extra things like protein shakes

776
00:33:03,320 --> 00:33:05,800
Speaker 1: or perhaps a fruit based yogurt or something like a

777
00:33:05,840 --> 00:33:09,200
Speaker 1: smaller meal as an extra to compensate for that workout.

778
00:33:09,320 --> 00:33:11,520
Speaker 1: So that's my basic rule of thumb. A small amount

779
00:33:11,520 --> 00:33:15,320
Speaker 1: of protein and a source of carbohydrate, not a specific

780
00:33:15,400 --> 00:33:18,440
Speaker 1: calorie goal, but just something to have on board within

781
00:33:18,480 --> 00:33:20,280
Speaker 1: an hour or two of the workout and certainly a

782
00:33:20,320 --> 00:33:22,320
Speaker 1: meal within an hour of the workout would be my

783
00:33:22,480 --> 00:33:25,520
Speaker 1: general recommendations for fuel and then also recovery.

784
00:33:25,720 --> 00:33:27,600
Speaker 2: And I don't think there's any right or wrong when

785
00:33:27,640 --> 00:33:29,480
Speaker 2: people say to me often do I have to eat

786
00:33:29,520 --> 00:33:30,160
Speaker 2: before a workout?

787
00:33:30,160 --> 00:33:30,880
Speaker 3: And my answer is no.

788
00:33:31,200 --> 00:33:33,880
Speaker 2: But I always ask a question, particularly for my clients,

789
00:33:33,880 --> 00:33:36,120
Speaker 2: and I say, what is the reason you're working out?

790
00:33:36,400 --> 00:33:37,840
Speaker 2: And a lot of times they say to lose weight,

791
00:33:37,840 --> 00:33:41,240
Speaker 2: and I say, wrong, We should never be working out

792
00:33:41,280 --> 00:33:43,440
Speaker 2: to lose weight. Sure, it can be helpful, but we

793
00:33:43,520 --> 00:33:45,760
Speaker 2: want to use that exercise because it's good for our

794
00:33:45,760 --> 00:33:48,440
Speaker 2: mental health. It helps us sleep better, it helps us

795
00:33:48,440 --> 00:33:51,280
Speaker 2: be strong, it helps create better bone mineral density, prevents

796
00:33:51,320 --> 00:33:54,480
Speaker 2: things like osteoporosis. Long term, there are so many wonderful

797
00:33:54,480 --> 00:33:57,840
Speaker 2: benefits of exercise. When we're using exercise to lose weight,

798
00:33:58,000 --> 00:34:00,360
Speaker 2: that's why we run into problems. We should be creating

799
00:34:00,360 --> 00:34:03,480
Speaker 2: the calorie deficit with food and with nutrition exercise. We

800
00:34:03,560 --> 00:34:06,520
Speaker 2: really want to create a wonderful relationship with long term

801
00:34:06,600 --> 00:34:08,279
Speaker 2: and do it for all of the other reasons. So

802
00:34:08,480 --> 00:34:11,279
Speaker 2: I generally say to clients, rethink that and tell me

803
00:34:11,480 --> 00:34:13,760
Speaker 2: why you like exercising or why you want to train,

804
00:34:13,920 --> 00:34:16,840
Speaker 2: And often they say, well, I do it because it's enjoyable.

805
00:34:16,880 --> 00:34:18,600
Speaker 2: You know, I do CrossFit and my goal is to

806
00:34:18,640 --> 00:34:20,960
Speaker 2: do one hundred kilo squads, or they say i'm a runner,

807
00:34:21,080 --> 00:34:23,720
Speaker 2: my goal is to rub sub I don't know whatever

808
00:34:23,800 --> 00:34:25,879
Speaker 2: time it is for my ten k run. So often

809
00:34:25,920 --> 00:34:28,600
Speaker 2: they've got some goals associated with the type of training.

810
00:34:28,719 --> 00:34:31,720
Speaker 2: So whenever you want to get better at your sport

811
00:34:31,840 --> 00:34:34,680
Speaker 2: or better at your training, you will do that faster

812
00:34:34,760 --> 00:34:37,560
Speaker 2: and easier with some fuel on board. So when you

813
00:34:37,719 --> 00:34:40,640
Speaker 2: fail to fuel beforehand, or when you fail to hydrate

814
00:34:41,080 --> 00:34:43,719
Speaker 2: properly beforehand, particularly if you're doing a sport or an

815
00:34:43,760 --> 00:34:46,759
Speaker 2: exercise that's over about that sixty minute mark. So say

816
00:34:46,760 --> 00:34:48,839
Speaker 2: you're playing a big game of soccer, or you're going

817
00:34:48,880 --> 00:34:51,759
Speaker 2: off at a fifteen k run, or you're doing back

818
00:34:51,800 --> 00:34:54,000
Speaker 2: to back gym classes. You might do a Saturday spin

819
00:34:54,080 --> 00:34:56,640
Speaker 2: class followed by a Saturday body pump class or something

820
00:34:56,719 --> 00:34:57,960
Speaker 2: like that. And I have a lot of clients that,

821
00:34:58,120 --> 00:35:00,880
Speaker 2: for whatever reason, just enjoy that. I think it's a

822
00:35:00,880 --> 00:35:04,000
Speaker 2: little bit too much exercise for the general person, but

823
00:35:04,160 --> 00:35:05,759
Speaker 2: a lot of people like to do two glasses on

824
00:35:05,800 --> 00:35:08,400
Speaker 2: a weekend, so that's completely fine. So I say that

825
00:35:08,520 --> 00:35:11,120
Speaker 2: whatever the type of exercise you're doing. If you're not

826
00:35:11,239 --> 00:35:14,799
Speaker 2: fueling or hydrating properly beforehand, you have a risk of

827
00:35:14,880 --> 00:35:19,680
Speaker 2: earlier onset of fatigue, reduce speed and coordination during those exercises,

828
00:35:19,760 --> 00:35:23,719
Speaker 2: poorer concentration. Sometimes your gut can get quite upset. It

829
00:35:23,760 --> 00:35:25,360
Speaker 2: can go both ways. If you eat too much, you

830
00:35:25,360 --> 00:35:27,239
Speaker 2: can get an upset gut. If you don't fuel or

831
00:35:27,320 --> 00:35:29,760
Speaker 2: hydro properly, you can also get a gut upset, particularly

832
00:35:29,760 --> 00:35:32,279
Speaker 2: if you're doing a big long run, and sometimes it

833
00:35:32,320 --> 00:35:35,520
Speaker 2: can really cause issues with the body composition goals that

834
00:35:35,560 --> 00:35:38,520
Speaker 2: you're trying to achieve. The goal is to gain muscle mass.

835
00:35:38,760 --> 00:35:40,840
Speaker 2: Working out on an empty stomach is not going to

836
00:35:40,880 --> 00:35:43,399
Speaker 2: help you gain muscle mass. Pre Fueling and priming those

837
00:35:43,480 --> 00:35:46,520
Speaker 2: muscles and giving your body some quick, accessible energy is

838
00:35:46,520 --> 00:35:49,120
Speaker 2: what's really going to help with gaining muscle mass long term.

839
00:35:49,400 --> 00:35:51,560
Speaker 2: So I think it really depends on what your goals

840
00:35:51,560 --> 00:35:54,760
Speaker 2: are for the exercise, the duration of your exercise session,

841
00:35:54,760 --> 00:35:57,720
Speaker 2: and if you want to ever get fitter, fast, stronger,

842
00:35:57,920 --> 00:36:00,680
Speaker 2: hit some sort of peb or do better in your

843
00:36:00,800 --> 00:36:03,000
Speaker 2: run or your yoga session or whatever it might be,

844
00:36:03,680 --> 00:36:05,600
Speaker 2: you're always going to do that. Nine times out of

845
00:36:05,600 --> 00:36:07,680
Speaker 2: ten with a little bit of fuel on board. So,

846
00:36:07,760 --> 00:36:10,320
Speaker 2: as you said, Susie, a little bit of carbohydrates probably

847
00:36:10,400 --> 00:36:12,520
Speaker 2: the biggest thing, and a small amount of protein if

848
00:36:12,520 --> 00:36:14,520
Speaker 2: you can get access to it as well. So a

849
00:36:14,560 --> 00:36:17,560
Speaker 2: few SIPs of something like orange juice, and if you're

850
00:36:17,600 --> 00:36:19,239
Speaker 2: someone with a bit of a sensitive stomach, you might

851
00:36:19,280 --> 00:36:20,719
Speaker 2: want to water that down with a bit of water,

852
00:36:20,960 --> 00:36:24,720
Speaker 2: half a banana, one to two madual dates. As you are, Susie,

853
00:36:24,719 --> 00:36:26,439
Speaker 2: I'm not a purist. I will often use a couple

854
00:36:26,520 --> 00:36:28,200
Speaker 2: of if you know, there's like lolly snakes or those

855
00:36:28,200 --> 00:36:30,120
Speaker 2: all natural lollies, a couple of them for some of

856
00:36:30,120 --> 00:36:31,719
Speaker 2: my clients who are going in they're doing a big

857
00:36:31,800 --> 00:36:34,480
Speaker 2: leg day or something like that. Now, this is particularly

858
00:36:34,520 --> 00:36:37,520
Speaker 2: for early morning exercises. Generally, if I have clients who

859
00:36:37,520 --> 00:36:40,040
Speaker 2: work out up in their lunch break or after work

860
00:36:40,080 --> 00:36:42,440
Speaker 2: at four or five PM, I don't use a dedicated

861
00:36:42,440 --> 00:36:44,359
Speaker 2: pre workout. I just kind of build that in as

862
00:36:44,400 --> 00:36:46,520
Speaker 2: a snack option. So they might have some fruit and

863
00:36:46,520 --> 00:36:48,600
Speaker 2: granola in the afternoon, they might have a banana with

864
00:36:48,640 --> 00:36:51,120
Speaker 2: some peanut butter. They're generally pretty well taken care of.

865
00:36:51,239 --> 00:36:54,000
Speaker 2: It's really the guys that are ladies working out in

866
00:36:54,040 --> 00:36:56,400
Speaker 2: the morning that I do prescribe more of like a

867
00:36:56,400 --> 00:36:59,239
Speaker 2: pre workout option. So when I say pre workout, most

868
00:36:59,280 --> 00:37:01,200
Speaker 2: people think, oh, it's the powder and the tub that

869
00:37:01,280 --> 00:37:04,000
Speaker 2: gives you the tingly feeling pre work at. That is

870
00:37:04,040 --> 00:37:06,359
Speaker 2: absolutely not what I'm talking about pre work at. Most

871
00:37:06,400 --> 00:37:08,400
Speaker 2: of my clients will do a natural form of pre

872
00:37:08,480 --> 00:37:10,560
Speaker 2: work at. They'll do a few SIPs of coffee or

873
00:37:10,560 --> 00:37:13,080
Speaker 2: a few SIPs of juice plus minus. They'll do something

874
00:37:13,160 --> 00:37:15,400
Speaker 2: like a couple of lollies, a banana with a teaspoon

875
00:37:15,440 --> 00:37:17,359
Speaker 2: of pinut butter. They'll do a piece of white bread

876
00:37:17,400 --> 00:37:19,399
Speaker 2: with a little bit of honey, maybe a small bowl

877
00:37:19,400 --> 00:37:21,520
Speaker 2: of cereal with some fruit and yogurts. But I think

878
00:37:21,520 --> 00:37:23,680
Speaker 2: it really depends on the type of exercise you're doing.

879
00:37:23,680 --> 00:37:26,360
Speaker 2: If you're going into a big hit, high intensity class,

880
00:37:26,400 --> 00:37:28,600
Speaker 2: we're doing a lot of jumping. You don't want everything

881
00:37:28,640 --> 00:37:31,040
Speaker 2: like sloshing around in your stomach, right, So those guys

882
00:37:31,120 --> 00:37:33,120
Speaker 2: might be better off with a few bites of banana,

883
00:37:33,200 --> 00:37:35,200
Speaker 2: one or two madial dates and they're done. But if

884
00:37:35,239 --> 00:37:37,840
Speaker 2: you're heading off on like a big long run, you

885
00:37:37,920 --> 00:37:39,399
Speaker 2: might want to sit down to sort of a bowl

886
00:37:39,440 --> 00:37:41,800
Speaker 2: of cereal, a few bits of toast with some jam

887
00:37:42,120 --> 00:37:44,520
Speaker 2: one to two hours before you do your long run,

888
00:37:44,560 --> 00:37:47,080
Speaker 2: so that your body can actually digest that better. So

889
00:37:47,120 --> 00:37:49,400
Speaker 2: it really does depend on the type of exercise, what

890
00:37:49,440 --> 00:37:51,440
Speaker 2: the goal is, how long you're going for, and how

891
00:37:51,560 --> 00:37:53,960
Speaker 2: much time you have. If the goal is to exercise

892
00:37:54,000 --> 00:37:55,719
Speaker 2: at four thirty in the morning, you're not going to

893
00:37:55,719 --> 00:37:57,719
Speaker 2: get up two hours before that to have a few

894
00:37:57,719 --> 00:37:59,840
Speaker 2: pieces of toast of jam. If the goal is to

895
00:38:00,120 --> 00:38:01,839
Speaker 2: size at six am, you might be able to get

896
00:38:01,880 --> 00:38:04,840
Speaker 2: up an hour earlier. So it really does it's very individualized.

897
00:38:05,040 --> 00:38:06,600
Speaker 2: So that's sort of how I like to think of

898
00:38:06,640 --> 00:38:10,560
Speaker 2: pre workout nutrition and with post workout nutrition. In all honesty, Susie,

899
00:38:10,600 --> 00:38:12,680
Speaker 2: I normally give my clients a meal. I say, whatever

900
00:38:12,719 --> 00:38:15,359
Speaker 2: time it is. If you're going after work, your post workout,

901
00:38:15,560 --> 00:38:17,759
Speaker 2: you know, fueling option will be dinner. If you're going

902
00:38:17,800 --> 00:38:19,880
Speaker 2: in the morning you're doing a five thirty six am

903
00:38:19,880 --> 00:38:22,239
Speaker 2: gym class, your post workout fueling option will be a

904
00:38:22,239 --> 00:38:25,040
Speaker 2: good nourishing breakfast. But on the off chance that I

905
00:38:25,040 --> 00:38:26,680
Speaker 2: don't know, we might have a client who's a unique

906
00:38:26,640 --> 00:38:29,640
Speaker 2: student or a nursery doctor doing like random where they

907
00:38:29,680 --> 00:38:31,920
Speaker 2: shift might change at say two pm, then they head

908
00:38:31,960 --> 00:38:33,560
Speaker 2: to the gym and they finish their session at say

909
00:38:33,560 --> 00:38:35,839
Speaker 2: three thirty. No one's going to eat dinner at three thirty,

910
00:38:35,840 --> 00:38:37,600
Speaker 2: and it's a bit too late for lunch, So that

911
00:38:37,680 --> 00:38:39,439
Speaker 2: might be a really great option to have a little

912
00:38:39,440 --> 00:38:41,560
Speaker 2: bit of a post workout option, which of course we

913
00:38:41,600 --> 00:38:45,600
Speaker 2: want to include some slower digesting carbohydrate and some protein.

914
00:38:45,680 --> 00:38:48,399
Speaker 2: Is probably the easier option. So pre workout we want

915
00:38:48,480 --> 00:38:51,640
Speaker 2: fast digesting carb normally the things that dieticians say, hey,

916
00:38:51,920 --> 00:38:53,719
Speaker 2: limit this, it's not so great for you. We want

917
00:38:53,719 --> 00:38:56,920
Speaker 2: that energy to go quickly into your bloodstream, so things

918
00:38:56,960 --> 00:38:59,879
Speaker 2: like honey and jam on white toast, whereas post work

919
00:39:00,040 --> 00:39:01,880
Speaker 2: at me we might want a little bit of fatal

920
00:39:02,000 --> 00:39:04,680
Speaker 2: protein like some cottage cheese or some peanut butter on

921
00:39:04,840 --> 00:39:07,799
Speaker 2: whole meal toast or whole grain toast, because again that

922
00:39:07,840 --> 00:39:10,680
Speaker 2: added fiber helps to slow the digestion of the nutrients.

923
00:39:10,680 --> 00:39:14,200
Speaker 2: We want things going in quickly pre workout and slowly

924
00:39:14,360 --> 00:39:16,799
Speaker 2: post workout, so I'm a big fan of just using

925
00:39:16,840 --> 00:39:19,919
Speaker 2: a meal, but other ideas might be just a couple

926
00:39:19,920 --> 00:39:22,040
Speaker 2: of boiled eggs and a piece of fruit or something.

927
00:39:22,120 --> 00:39:23,840
Speaker 2: It might be a nutbar and a piece of fruit.

928
00:39:24,239 --> 00:39:27,239
Speaker 2: Post workout. Yoga and granola works really well pre all

929
00:39:27,280 --> 00:39:29,080
Speaker 2: post workout, you might want to blend up a nice

930
00:39:29,080 --> 00:39:31,560
Speaker 2: smoothie with a little bit of healthy fat, scuba protein

931
00:39:31,600 --> 00:39:33,880
Speaker 2: powder or some Greek yogurt and some fruit as well.

932
00:39:34,040 --> 00:39:36,040
Speaker 2: So there's lots and lots of options there. But I

933
00:39:36,120 --> 00:39:38,319
Speaker 2: think the worst thing that you can do is not

934
00:39:38,640 --> 00:39:41,480
Speaker 2: fuel pre or post workout. If you're just going off

935
00:39:41,520 --> 00:39:43,959
Speaker 2: for a forty five to hour minute walk, of course

936
00:39:44,000 --> 00:39:46,440
Speaker 2: you don't really need anything beforehand, but I would definitely

937
00:39:46,480 --> 00:39:48,399
Speaker 2: have a main meal afterwards, or a meal to start

938
00:39:48,440 --> 00:39:50,560
Speaker 2: your day. But if you're doing anything where the goal

939
00:39:50,719 --> 00:39:53,920
Speaker 2: is to get fitter, faster, stronger, ninety percent of the time,

940
00:39:53,960 --> 00:39:55,520
Speaker 2: you're going to want to do that with something on

941
00:39:55,560 --> 00:39:57,120
Speaker 2: board because you're just going to make it so much

942
00:39:57,160 --> 00:39:58,080
Speaker 2: easier for yourself.

943
00:39:58,239 --> 00:40:00,520
Speaker 1: True, or even a sandwich, Let's not forget the power

944
00:40:00,520 --> 00:40:02,560
Speaker 1: of just a wholemeal bread, multi grain bread with a

945
00:40:02,600 --> 00:40:04,520
Speaker 1: bit of one hundred percent nutspread. Do you know I've

946
00:40:04,520 --> 00:40:07,000
Speaker 1: been taking because food is so expensive at the moment,

947
00:40:07,120 --> 00:40:09,680
Speaker 1: or lunch is like twenty dollars, Sometimes I just pack

948
00:40:09,719 --> 00:40:10,760
Speaker 1: a vegemite sandwich.

949
00:40:11,000 --> 00:40:12,839
Speaker 3: I love it, like, I quite like it with a salad, like.

950
00:40:12,800 --> 00:40:16,319
Speaker 1: It's just cheap, effective and for people recovering, you know,

951
00:40:16,400 --> 00:40:18,200
Speaker 1: some nuts bread or slice of cheese on a couple

952
00:40:18,200 --> 00:40:19,960
Speaker 1: of bits of bread is cheap and ticks all the

953
00:40:20,080 --> 00:40:20,920
Speaker 1: nutritional boxes.

954
00:40:20,960 --> 00:40:22,440
Speaker 3: So it certainly doesn't have to be complicated.

955
00:40:22,520 --> 00:40:24,399
Speaker 2: Yeah, particularly if you're getting the type of bread where

956
00:40:24,480 --> 00:40:27,040
Speaker 2: you know a lot of the different types of homemale

957
00:40:27,040 --> 00:40:29,120
Speaker 2: and green type bread too. Slices give you nine or

958
00:40:29,120 --> 00:40:31,200
Speaker 2: ten grams of protein. If you're spreading that with a

959
00:40:31,200 --> 00:40:33,359
Speaker 2: couple of slices of cheese and some vegimin, you're hitting

960
00:40:33,360 --> 00:40:35,680
Speaker 2: your protein requirements. Of course we're lacking out, you know,

961
00:40:35,680 --> 00:40:38,040
Speaker 2: our vegiean fiber volume that we'd like, but as an

962
00:40:38,080 --> 00:40:40,799
Speaker 2: occasional option or for busy athletes or growing teens, it's

963
00:40:40,800 --> 00:40:42,520
Speaker 2: definitely something that you're going to hit your protein in

964
00:40:42,560 --> 00:40:44,440
Speaker 2: your carb intake pros workout true.

965
00:40:44,560 --> 00:40:46,160
Speaker 1: All right, Well, that brings us to the end of

966
00:40:46,160 --> 00:40:48,360
Speaker 1: the Nutrition Couch for another Sunday and winning. If you

967
00:40:48,400 --> 00:40:51,719
Speaker 1: haven't done so, we would love to have you subscribe

968
00:40:51,760 --> 00:40:54,200
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969
00:40:54,200 --> 00:40:56,920
Speaker 1: you have this every Sunday and Wednesday morning delivered to inbox.

970
00:40:57,280 --> 00:40:59,400
Speaker 1: We hear from you often on social and we love it.

971
00:40:59,440 --> 00:41:00,920
Speaker 1: This is where we for me a lot of our

972
00:41:00,920 --> 00:41:03,319
Speaker 1: client case studies in questions, so feel free to keep

973
00:41:03,320 --> 00:41:05,959
Speaker 1: those coming, and we will see you on Wednesday morning

974
00:41:06,040 --> 00:41:07,480
Speaker 1: for our weekly product drop.

975
00:41:07,640 --> 00:41:09,399
Speaker 3: Thanks for listening, catch you guys next week