1 00:00:00,800 --> 00:00:03,080 Speaker 1: Do you feel like you have been on a diet 2 00:00:03,200 --> 00:00:06,800 Speaker 1: for your entire life? Do you regularly think back to 3 00:00:06,840 --> 00:00:09,160 Speaker 1: a time that you followed a particular diet that seemed 4 00:00:09,200 --> 00:00:12,440 Speaker 1: to work and wish you had that real power again, 5 00:00:13,320 --> 00:00:16,040 Speaker 1: Or maybe you start every week with the intention of 6 00:00:16,079 --> 00:00:18,920 Speaker 1: being good, only for it to fall by the wayside. 7 00:00:18,960 --> 00:00:21,599 Speaker 2: Come four pm on a Monday, on this. 8 00:00:21,480 --> 00:00:24,240 Speaker 1: Week's episode of The Nutrition Couch, we take a closer 9 00:00:24,280 --> 00:00:26,880 Speaker 1: look at the diet cycle and the reason why so 10 00:00:27,160 --> 00:00:29,480 Speaker 1: many of us find it hard to get off. 11 00:00:30,160 --> 00:00:32,560 Speaker 2: I'm Susie Burrow and Olean Wood. 12 00:00:32,440 --> 00:00:34,479 Speaker 1: And each week we bring you The Nutrition Couch, the 13 00:00:34,520 --> 00:00:36,600 Speaker 1: weekly podcast that keeps you up to date on everything 14 00:00:36,600 --> 00:00:39,000 Speaker 1: you need to know in the world of nutrition, as 15 00:00:39,000 --> 00:00:41,600 Speaker 1: well as a deep dive into the diet cycle. Today, 16 00:00:41,640 --> 00:00:45,040 Speaker 1: we've got some great new research on weight regain and 17 00:00:45,120 --> 00:00:47,440 Speaker 1: some of the new weight loss medications like ozen pic. 18 00:00:48,200 --> 00:00:51,479 Speaker 1: We've discussed a growing number of high protein ice creams 19 00:00:51,479 --> 00:00:54,000 Speaker 1: in the supermarkets and whether we recommend them to our clients. 20 00:00:54,360 --> 00:00:57,520 Speaker 1: And our listener question is all about vegetables and salad 21 00:00:57,760 --> 00:01:00,960 Speaker 1: and is one better than the other. So Leanne, you've 22 00:01:00,960 --> 00:01:02,720 Speaker 1: had a very busy week. You've come to visit me 23 00:01:02,760 --> 00:01:05,959 Speaker 1: in Sydney. How are you recovering after dragging two children 24 00:01:06,040 --> 00:01:08,679 Speaker 1: under the age of two? Just two and a half, 25 00:01:08,720 --> 00:01:12,880 Speaker 1: isn't it two and a quarter to Sydney? Because Leanne, 26 00:01:13,080 --> 00:01:14,399 Speaker 1: I don't know if you may have seen it on 27 00:01:14,440 --> 00:01:16,920 Speaker 1: our socials, but they travel as a family. 28 00:01:16,959 --> 00:01:19,200 Speaker 3: Travel as a pack, as a little a pack is 29 00:01:19,200 --> 00:01:21,199 Speaker 3: the crew coming, which is just so hard with Tilly 30 00:01:21,240 --> 00:01:23,759 Speaker 3: breastfeeding still like she's started dollars, but you know, everyone 31 00:01:23,760 --> 00:01:25,760 Speaker 3: knows six months old, she's only some months. I don't 32 00:01:25,760 --> 00:01:27,480 Speaker 3: eat much like they just chewed up and you know, 33 00:01:27,480 --> 00:01:29,400 Speaker 3: it kind of goes everywhere. And she doesn't take a 34 00:01:29,400 --> 00:01:31,080 Speaker 3: bottle very well. So even if I was to pump 35 00:01:31,120 --> 00:01:32,520 Speaker 3: in a bottle or give her a bit of formula, 36 00:01:32,560 --> 00:01:34,200 Speaker 3: she doesn't take it. She just plays with it. So 37 00:01:34,560 --> 00:01:37,360 Speaker 3: at the moment where I go, she goes. Yeah. So 38 00:01:37,400 --> 00:01:38,760 Speaker 3: we traveled as a little pack. 39 00:01:38,920 --> 00:01:41,240 Speaker 1: Which means David, the money comes, the money comes, and 40 00:01:41,240 --> 00:01:43,960 Speaker 1: the toddler comes. But he's quite handy, Isnee, because he's 41 00:01:44,040 --> 00:01:46,240 Speaker 1: very stuff for us. And also like at the end 42 00:01:46,240 --> 00:01:48,000 Speaker 1: when we finished doing all our work, he really likes 43 00:01:48,000 --> 00:01:49,400 Speaker 1: to have a cheese plate. 44 00:01:49,280 --> 00:01:51,960 Speaker 3: And a bit of a drink, bottle of bubbles for us. 45 00:01:51,960 --> 00:01:52,840 Speaker 2: So he's pretty good. 46 00:01:52,840 --> 00:01:53,720 Speaker 3: We like having him there. 47 00:01:54,040 --> 00:01:56,520 Speaker 2: Yeah, so he's quite Yeah, he's quite helpful. Actually we 48 00:01:56,560 --> 00:01:57,120 Speaker 2: don't mind him. 49 00:01:57,880 --> 00:01:59,560 Speaker 3: But no feeling goods. 50 00:02:00,560 --> 00:02:02,320 Speaker 2: Anyway, we had some good brainstorming. 51 00:02:02,360 --> 00:02:04,880 Speaker 1: But so to return to this week's episode, we did 52 00:02:04,960 --> 00:02:06,920 Speaker 1: drop an episode last week because we were so busy 53 00:02:06,960 --> 00:02:08,200 Speaker 1: we forgot their record. 54 00:02:08,360 --> 00:02:10,680 Speaker 3: Yeah, we didn't drop an episode. 55 00:02:10,240 --> 00:02:12,320 Speaker 2: So we're sorry about that. We're going to try and 56 00:02:12,360 --> 00:02:14,160 Speaker 2: be more onto our episodes every week. We should be 57 00:02:14,200 --> 00:02:15,000 Speaker 2: pretty good till Lisa. 58 00:02:15,720 --> 00:02:18,720 Speaker 1: But I had an article that came through a couple 59 00:02:18,760 --> 00:02:23,400 Speaker 1: of weeks ago in the mainstream media because Leanne I 60 00:02:23,520 --> 00:02:26,120 Speaker 1: have a lot of clients who have either tried some 61 00:02:26,160 --> 00:02:29,440 Speaker 1: of the new weight loss medication. The Semiglue tides, whether 62 00:02:29,440 --> 00:02:32,880 Speaker 1: it's ozen Peak or we're Govi or Manjara, is sort 63 00:02:32,880 --> 00:02:34,960 Speaker 1: of one we're hearing about more in the media who 64 00:02:35,080 --> 00:02:37,160 Speaker 1: are on it some. Certainly, I have some high risk 65 00:02:37,240 --> 00:02:39,920 Speaker 1: clients who have intent resistance or pre diabetes and are 66 00:02:40,000 --> 00:02:42,480 Speaker 1: using that in conjunction with dart exercise. And I would 67 00:02:42,480 --> 00:02:44,400 Speaker 1: say for every client I've got using it, I've got 68 00:02:44,440 --> 00:02:48,480 Speaker 1: three or four who have tried it or without success. 69 00:02:48,560 --> 00:02:50,440 Speaker 1: So certainly it's an area of interest for people who 70 00:02:50,480 --> 00:02:53,760 Speaker 1: struggle with their weight and because these weight loss they're 71 00:02:53,760 --> 00:02:56,040 Speaker 1: not weight loss drugs, they're blood glucose regulation drugs, but 72 00:02:56,080 --> 00:02:57,720 Speaker 1: they can be used for weight loss, and indeed some 73 00:02:57,760 --> 00:02:59,600 Speaker 1: of them are indicated for that, so we're seeing them 74 00:02:59,600 --> 00:03:03,320 Speaker 1: increasing they prescribed specifically for weight control, even though most 75 00:03:03,360 --> 00:03:06,639 Speaker 1: of that weight issue is related to hormonal dysfunction, which 76 00:03:06,639 --> 00:03:08,959 Speaker 1: I do talk about in my new ebook Medication, Weight 77 00:03:09,000 --> 00:03:11,359 Speaker 1: Loss and Hormones. 78 00:03:11,840 --> 00:03:12,880 Speaker 2: So sorry I forgot the name. 79 00:03:13,360 --> 00:03:16,040 Speaker 1: But because they've been around for several years now, we're 80 00:03:16,040 --> 00:03:19,359 Speaker 1: starting to see longer term data about their effectiveness, which 81 00:03:19,400 --> 00:03:23,200 Speaker 1: is great because you know, pharmaceutical companies that make these 82 00:03:23,240 --> 00:03:28,000 Speaker 1: medications have done clinical trials looking at any risk associated 83 00:03:28,000 --> 00:03:30,120 Speaker 1: with them or the success rates. So if you go 84 00:03:30,200 --> 00:03:33,000 Speaker 1: to any of the websites, say I think it's an 85 00:03:33,000 --> 00:03:35,640 Speaker 1: over nor DISK who make OES and PEAK, they have 86 00:03:35,720 --> 00:03:38,840 Speaker 1: got their clinical data readily available to check, so you 87 00:03:38,840 --> 00:03:41,560 Speaker 1: can see what the numbers and the success rate people have, 88 00:03:41,680 --> 00:03:45,000 Speaker 1: and indeed they aggressively will promote that to the medical 89 00:03:45,000 --> 00:03:48,840 Speaker 1: community about the effectiveness of these medications. But what then 90 00:03:48,880 --> 00:03:50,800 Speaker 1: the scientists are doing is looking at the longer term 91 00:03:50,800 --> 00:03:53,880 Speaker 1: effects of these drugs. Particularly when it comes to weight 92 00:03:54,400 --> 00:03:56,600 Speaker 1: and so we had a really strong study that came 93 00:03:56,840 --> 00:03:59,840 Speaker 1: through looking at the risk of regay. 94 00:04:00,480 --> 00:04:02,480 Speaker 2: Now I don't know about you, like. 95 00:04:02,520 --> 00:04:05,520 Speaker 1: What do you reckon before I share the statistics based 96 00:04:05,560 --> 00:04:08,480 Speaker 1: on your experience? What do you reckon the rate of 97 00:04:08,600 --> 00:04:11,800 Speaker 1: regain is from people on the semi glut tied drugs. 98 00:04:11,800 --> 00:04:13,040 Speaker 2: In your experience, what have you heard? 99 00:04:14,280 --> 00:04:17,320 Speaker 3: I mean, the average weight loss is pretty significant. I 100 00:04:17,400 --> 00:04:19,719 Speaker 3: mean most people are talking, you know, ten to fifteen kilos, 101 00:04:19,760 --> 00:04:22,320 Speaker 3: like it's a huge drop, which makes me then very 102 00:04:22,360 --> 00:04:25,520 Speaker 3: skeptical that people would maintain that. So I would think 103 00:04:25,520 --> 00:04:28,039 Speaker 3: a huge drop therefore leads to a huge rebound. So 104 00:04:28,120 --> 00:04:30,760 Speaker 3: I would be thinking, without having ever seen this data, 105 00:04:31,400 --> 00:04:34,359 Speaker 3: seventy five percent regain, because I do know that if 106 00:04:34,400 --> 00:04:36,440 Speaker 3: you're not doing it with a practitioner like you should, 107 00:04:36,480 --> 00:04:38,760 Speaker 3: like under the guidance of a dietitian, most people aren't 108 00:04:39,000 --> 00:04:41,000 Speaker 3: if you're not being prescribed it for the reason that 109 00:04:41,040 --> 00:04:43,160 Speaker 3: it should be, you know, really for things like insulin 110 00:04:43,240 --> 00:04:45,400 Speaker 3: resistance and diabetes, which a lot of people are getting 111 00:04:45,400 --> 00:04:48,920 Speaker 3: it almost off market purely for just weight loss, and 112 00:04:48,960 --> 00:04:51,320 Speaker 3: then again they're using it for sort of like a 113 00:04:51,360 --> 00:04:54,719 Speaker 3: more unsustainable quick fixed diet, like get it off quickly 114 00:04:54,760 --> 00:04:56,320 Speaker 3: and then just stop it and go back to my 115 00:04:56,360 --> 00:04:59,599 Speaker 3: old bad habits, which we know is just promoting just 116 00:04:59,680 --> 00:05:01,720 Speaker 3: diet thing essentially, where you're either on the DAITI or 117 00:05:01,760 --> 00:05:03,159 Speaker 3: off the diet, and the minute you come back, it 118 00:05:03,160 --> 00:05:05,240 Speaker 3: comes back on again. So I would think it's got 119 00:05:05,240 --> 00:05:06,840 Speaker 3: to be more than fifty percent regained. 120 00:05:07,440 --> 00:05:10,200 Speaker 1: Yeah, well, I was actually a bit surprised because I 121 00:05:10,320 --> 00:05:12,640 Speaker 1: have said many times and will continue to do so 122 00:05:12,680 --> 00:05:15,159 Speaker 1: that I don't think these drugs should be prescribed without 123 00:05:15,279 --> 00:05:19,359 Speaker 1: dietitian support because otherwise they are just a quick, fixed, 124 00:05:19,400 --> 00:05:22,240 Speaker 1: non sustainable approach. They dull appetite, you eat less and 125 00:05:22,279 --> 00:05:23,760 Speaker 1: then you just put it all back on because you 126 00:05:23,760 --> 00:05:26,839 Speaker 1: haven't taught to reprogram your appetite and metabolism. But this 127 00:05:26,920 --> 00:05:29,440 Speaker 1: study was interesting because you're pretty close. It was two 128 00:05:29,600 --> 00:05:32,000 Speaker 1: thirds regained. So this was a study published in the 129 00:05:32,080 --> 00:05:34,240 Speaker 1: Lancet E Clinical Medicine. So these are sort of the 130 00:05:34,240 --> 00:05:36,800 Speaker 1: online versions of big journals to get data out more 131 00:05:36,880 --> 00:05:40,159 Speaker 1: quickly because the publications take a lot longer sometimes. So 132 00:05:40,160 --> 00:05:43,120 Speaker 1: it was a clinical trial that took place in Copenhagen 133 00:05:43,120 --> 00:05:45,599 Speaker 1: and Denmark, and it had to look at one hundred 134 00:05:45,640 --> 00:05:49,920 Speaker 1: and nine OBEs individuals who were randomly split into different 135 00:05:50,000 --> 00:05:53,279 Speaker 1: force different study groups. So one of the groups took 136 00:05:53,480 --> 00:05:55,880 Speaker 1: the wasn't semi glue type, it was lyric glue type, 137 00:05:55,880 --> 00:05:58,680 Speaker 1: but very similar modes of action. So one group just 138 00:05:58,720 --> 00:06:02,160 Speaker 1: took the weight loss in jetctions. Another group were assigned 139 00:06:02,160 --> 00:06:05,240 Speaker 1: the weight loss injections and moderate to vigorous exercise that 140 00:06:05,320 --> 00:06:07,920 Speaker 1: were supervised, but just two hours a week, which isn't 141 00:06:07,920 --> 00:06:10,400 Speaker 1: a huge amount, less than twenty minutes a day, really 142 00:06:10,720 --> 00:06:14,120 Speaker 1: thirty minutes a day. Third group only did exercise, so 143 00:06:14,240 --> 00:06:16,960 Speaker 1: no weight loss medication. And then the last group with 144 00:06:17,000 --> 00:06:19,840 Speaker 1: the control group and actually did nothing. And after a year, 145 00:06:19,960 --> 00:06:23,040 Speaker 1: so that's a pretty good look at a trial. It's 146 00:06:23,120 --> 00:06:25,000 Speaker 1: not three months, it's not six weeks, it's a year. 147 00:06:25,640 --> 00:06:29,400 Speaker 1: They followed the participants and those who had only taken 148 00:06:29,440 --> 00:06:31,520 Speaker 1: the medication. So this is the group of people we're 149 00:06:31,560 --> 00:06:33,920 Speaker 1: talking about who get the script from the doctor, go 150 00:06:34,000 --> 00:06:35,880 Speaker 1: and take the OZ and peak for a few weeks 151 00:06:35,880 --> 00:06:39,960 Speaker 1: on their own, lose ten kilos two thirds. They regained 152 00:06:40,040 --> 00:06:44,600 Speaker 1: two thirds of their initial weight loss. Now, the ones 153 00:06:44,640 --> 00:06:48,320 Speaker 1: that did better, even to my surprise, were the ones 154 00:06:48,320 --> 00:06:54,960 Speaker 1: who were only prescribed controlled exercise. Interesting, so the exercise 155 00:06:55,440 --> 00:07:00,240 Speaker 1: two hours of moderate to vigorous exercise two hours a week. 156 00:07:00,839 --> 00:07:04,040 Speaker 1: So there's exercise group and exercise and medication, so there's 157 00:07:04,080 --> 00:07:08,440 Speaker 1: comparing both. But the ones who only did exercise were 158 00:07:08,480 --> 00:07:11,320 Speaker 1: better than the people who only took the weight loss medication. 159 00:07:12,000 --> 00:07:14,960 Speaker 1: And unsurprisingly, the group that did best were the ones 160 00:07:15,000 --> 00:07:18,920 Speaker 1: that had both the medication and the exercise. Now that 161 00:07:18,960 --> 00:07:23,880 Speaker 1: doesn't surprise me, because what these medications do is improve 162 00:07:24,160 --> 00:07:30,560 Speaker 1: inchalin action and appetite control. What else improves insulin action exercise. 163 00:07:31,280 --> 00:07:34,280 Speaker 1: So whilst I firmly believe that the diet should be 164 00:07:34,320 --> 00:07:39,240 Speaker 1: tightly controlled in terms of supporting a reprogramming of appetite 165 00:07:39,360 --> 00:07:42,640 Speaker 1: and a way of eating to control or reach a 166 00:07:42,640 --> 00:07:46,600 Speaker 1: certain weight and control it from a metabolic perspective, the 167 00:07:46,640 --> 00:07:50,080 Speaker 1: best thing you can do is exercise, and that is 168 00:07:50,120 --> 00:07:53,880 Speaker 1: even beneficial without the weight loss medication. And it's only 169 00:07:54,280 --> 00:07:58,160 Speaker 1: in this study two hours of supervised exercise a week, 170 00:07:58,560 --> 00:08:02,360 Speaker 1: which is not that much. So I just thought that 171 00:08:02,440 --> 00:08:06,240 Speaker 1: was unbelievable, like really strong data to supporting just exercise 172 00:08:06,320 --> 00:08:09,840 Speaker 1: on its own. And then for anyone who is taking 173 00:08:09,840 --> 00:08:13,080 Speaker 1: one of these medications, it's imperative that you commit to exercise. 174 00:08:13,120 --> 00:08:15,200 Speaker 2: And my issue is observing. 175 00:08:15,840 --> 00:08:19,760 Speaker 1: My clients will walk, but they're certainly not necessarily training 176 00:08:19,840 --> 00:08:21,840 Speaker 1: and getting a training effect. And the difference in this 177 00:08:22,000 --> 00:08:25,360 Speaker 1: study was that it was supervised exercise, which means it. 178 00:08:25,320 --> 00:08:26,520 Speaker 2: Was going to be giving them. 179 00:08:26,360 --> 00:08:30,640 Speaker 1: A training effect, whether it was high intensity interval training, 180 00:08:30,720 --> 00:08:35,280 Speaker 1: really specific resistance training, you know, proper exercise versus just 181 00:08:35,320 --> 00:08:38,480 Speaker 1: a stroll. So you know, the take home message for 182 00:08:38,600 --> 00:08:41,720 Speaker 1: me is if you are going to spend the money 183 00:08:41,720 --> 00:08:44,400 Speaker 1: and they're not inexpensive, and the time and the energy 184 00:08:44,520 --> 00:08:48,480 Speaker 1: to take one of these medications, it is absolutely imperative 185 00:08:48,520 --> 00:08:51,120 Speaker 1: you also commit to regular activity. And if you have 186 00:08:51,240 --> 00:08:54,559 Speaker 1: the funds and capacity to commit to training that is 187 00:08:54,640 --> 00:08:58,319 Speaker 1: supervised or managed or monitored with a trainer, you are 188 00:08:58,400 --> 00:09:01,120 Speaker 1: going to get better results and you will ultimately improve 189 00:09:01,160 --> 00:09:04,480 Speaker 1: your metabolic rate long term and be much more likely 190 00:09:04,520 --> 00:09:06,719 Speaker 1: to hold the weight off, particularly if you do need 191 00:09:06,760 --> 00:09:11,120 Speaker 1: those medications for hormonal control. So otherwise, the data is 192 00:09:11,160 --> 00:09:13,760 Speaker 1: you're going to gain at least two thirds, if not more, 193 00:09:13,880 --> 00:09:15,440 Speaker 1: of the weight. So I think I framed it differently 194 00:09:15,440 --> 00:09:17,240 Speaker 1: in terms of how many people would regain weight in 195 00:09:17,240 --> 00:09:19,280 Speaker 1: the beginning that that was the question I asked you. 196 00:09:19,840 --> 00:09:23,120 Speaker 1: The specifics were, will regain at least two thirds of 197 00:09:23,160 --> 00:09:26,440 Speaker 1: the weight they have lost within that twelve month period. 198 00:09:26,480 --> 00:09:30,000 Speaker 1: So if you lose twenty kilos, the data suggests you're 199 00:09:30,000 --> 00:09:31,960 Speaker 1: going to look you're going to regain at least fourteen, 200 00:09:32,400 --> 00:09:34,400 Speaker 1: which is really you know, as we know, we're going 201 00:09:34,400 --> 00:09:36,600 Speaker 1: to talk about a diet cycle in a minish but 202 00:09:36,760 --> 00:09:40,160 Speaker 1: as we know clinically, the more times that you lose 203 00:09:40,240 --> 00:09:42,520 Speaker 1: a lot of weight and regain it each and every time, 204 00:09:42,600 --> 00:09:46,600 Speaker 1: it becomes harder and harder as you lose your metabolic efficiency, 205 00:09:47,120 --> 00:09:50,160 Speaker 1: particularly as we get older. So in this instance, leanne 206 00:09:50,720 --> 00:09:54,959 Speaker 1: exercise was actually more important long term at losing more 207 00:09:54,960 --> 00:09:57,960 Speaker 1: weight but also keeping it off once people stopped taking 208 00:09:58,000 --> 00:09:58,520 Speaker 1: the medication. 209 00:09:58,880 --> 00:10:00,800 Speaker 3: Yeah. That's a fabulous reason, isn't it. And I love 210 00:10:00,840 --> 00:10:02,600 Speaker 3: that it was a year long. Like you said, six 211 00:10:02,640 --> 00:10:05,120 Speaker 3: weeks doesn't really show us much from a study perspective, 212 00:10:05,120 --> 00:10:07,440 Speaker 3: but a year gives us a really good insight. And 213 00:10:07,520 --> 00:10:09,320 Speaker 3: my question for you was going to be before you 214 00:10:09,360 --> 00:10:12,199 Speaker 3: addressed it, what does supervised exercise means? So I like 215 00:10:12,280 --> 00:10:14,280 Speaker 3: that you mentioned that it was really like a training 216 00:10:14,320 --> 00:10:17,439 Speaker 3: based program. You know, we're assuming some sort of strength 217 00:10:17,520 --> 00:10:20,520 Speaker 3: or higher intensity type program, which is excellent because my 218 00:10:20,559 --> 00:10:23,840 Speaker 3: initial thought was, you know, did exercise do better because 219 00:10:23,880 --> 00:10:27,400 Speaker 3: of the accountability aspect of you know, a supervised exercise 220 00:10:27,440 --> 00:10:29,400 Speaker 3: they were meeting up with a you know, a trainer 221 00:10:29,679 --> 00:10:31,760 Speaker 3: twice a week or you know, for twenty minutes, twenty 222 00:10:31,800 --> 00:10:33,960 Speaker 3: five minutes a day, that sort of thing. So was 223 00:10:33,960 --> 00:10:37,320 Speaker 3: it the accountability aspect or was it the metabolic efficiency aspect? 224 00:10:37,360 --> 00:10:38,360 Speaker 2: And perhaps it was BOS. 225 00:10:38,640 --> 00:10:41,240 Speaker 3: But you know, it's amazing how many people, you know, 226 00:10:41,360 --> 00:10:43,880 Speaker 3: do get into good habits when they do link something 227 00:10:43,960 --> 00:10:46,160 Speaker 3: like that to exercise. So I think it's around habits 228 00:10:46,200 --> 00:10:48,240 Speaker 3: as well, because for a lot of us, with nutrition, 229 00:10:48,320 --> 00:10:50,360 Speaker 3: we don't create good habits. You know, we're either on 230 00:10:50,440 --> 00:10:51,840 Speaker 3: a diet or we're off a diet. And I'll go 231 00:10:51,880 --> 00:10:54,360 Speaker 3: through that in a second. But with exercise, it really 232 00:10:54,360 --> 00:10:56,680 Speaker 3: does come back to really good healthy habits that a 233 00:10:56,720 --> 00:10:58,920 Speaker 3: lot of people had. They builded a gym or an 234 00:10:58,920 --> 00:11:02,480 Speaker 3: exercise routine into their weekly schedule and it becomes a 235 00:11:02,520 --> 00:11:05,440 Speaker 3: really great habit. Whereas with nutrition, we're so black or white. 236 00:11:05,480 --> 00:11:07,480 Speaker 3: With nutrition, we're on the diet, were off the diet, 237 00:11:07,480 --> 00:11:09,560 Speaker 3: we're eating well, or we're not eating well. And that 238 00:11:09,679 --> 00:11:12,319 Speaker 3: leads us really nicely into our next I guess sections 239 00:11:12,320 --> 00:11:14,520 Speaker 3: Susie that we wanted to talk about, which was the 240 00:11:14,600 --> 00:11:19,280 Speaker 3: dieting cycle, because as dietitians, you know, we're not pro dieting. 241 00:11:19,520 --> 00:11:22,480 Speaker 3: Both you and I are specialist fat loss specific dietitians. 242 00:11:22,520 --> 00:11:24,680 Speaker 3: We help our clients lose weight in a healthy and 243 00:11:24,720 --> 00:11:28,720 Speaker 3: sustainable way, but we in no ways promote a diet 244 00:11:28,800 --> 00:11:31,559 Speaker 3: as such or the dieting cycle. Now, it's a funny 245 00:11:31,600 --> 00:11:34,320 Speaker 3: word because we all eat a diet, right. A diet 246 00:11:34,360 --> 00:11:36,680 Speaker 3: is just a form of nutrition that we all eat, 247 00:11:36,920 --> 00:11:39,880 Speaker 3: so we all eat diets. Dieting itself isn't bad, but 248 00:11:39,920 --> 00:11:42,560 Speaker 3: it's when it becomes restrictive or you get stuck in 249 00:11:42,559 --> 00:11:45,839 Speaker 3: what's called this diet cycle where it sort of looks 250 00:11:45,840 --> 00:11:48,559 Speaker 3: something like this, Right, it's a trap or a cycle 251 00:11:48,640 --> 00:11:51,480 Speaker 3: that people get caught in and it becomes very difficult 252 00:11:51,480 --> 00:11:54,200 Speaker 3: to break out of. And it often gets thought about 253 00:11:54,200 --> 00:11:56,760 Speaker 3: with nutrition where it's very black or white, all or 254 00:11:56,800 --> 00:11:59,160 Speaker 3: nothing on the diet, off the diet. So the diet 255 00:11:59,240 --> 00:12:02,480 Speaker 3: cycle goes a little bit like this. Most people start 256 00:12:02,480 --> 00:12:05,360 Speaker 3: out by trying to lose weight, and with that becomes 257 00:12:05,360 --> 00:12:08,160 Speaker 3: a level of restriction. Right, whether you cut all carbs, 258 00:12:08,200 --> 00:12:10,760 Speaker 3: you cut all sugar, you go gluten free, you go 259 00:12:10,920 --> 00:12:13,520 Speaker 3: zero process foods, you give up alcohol, you never eat 260 00:12:13,559 --> 00:12:17,480 Speaker 3: out again. There's a level of restriction to most people's diets, 261 00:12:17,520 --> 00:12:21,000 Speaker 3: and that's the first, I guess problem that most people have. 262 00:12:21,120 --> 00:12:24,640 Speaker 3: We're restricting things and there's only a certain amount of willpower, 263 00:12:25,360 --> 00:12:28,439 Speaker 3: you know, we have each day. So after a period 264 00:12:28,440 --> 00:12:30,959 Speaker 3: of time of restricting that might be for some people 265 00:12:30,960 --> 00:12:32,960 Speaker 3: a few hours, a few days, a few weeks, a 266 00:12:32,960 --> 00:12:36,880 Speaker 3: few months, you ultimately feel quite deprived, and your desire 267 00:12:37,200 --> 00:12:40,920 Speaker 3: for the foods that you've restricted starts increasing over time, 268 00:12:41,160 --> 00:12:43,599 Speaker 3: and it's only a matter of time before that willpower 269 00:12:43,720 --> 00:12:46,640 Speaker 3: gives out. You give into that temptation and you eat 270 00:12:46,720 --> 00:12:50,160 Speaker 3: the quote unquote forbidden food, and then you have these 271 00:12:50,240 --> 00:12:52,800 Speaker 3: really negative feelings like, oh, my goodness, I shouldn't have 272 00:12:52,840 --> 00:12:55,680 Speaker 3: eat this. I'm so bad, you know, not being so naughty. 273 00:12:55,920 --> 00:12:58,360 Speaker 3: Some people, for self sabotage even further, and you think, oh, 274 00:12:58,440 --> 00:13:00,440 Speaker 3: what the hell, I've eaten one biscuits, I may as 275 00:13:00,440 --> 00:13:01,920 Speaker 3: well eat the whole packet, Or I've had a little 276 00:13:01,920 --> 00:13:03,600 Speaker 3: bit of ice cream, now I may as well finish 277 00:13:03,679 --> 00:13:06,840 Speaker 3: off the tub. So generally, when that happens, you feel 278 00:13:07,040 --> 00:13:11,240 Speaker 3: temporarily better, But then again it might be a few minutes, 279 00:13:11,240 --> 00:13:12,760 Speaker 3: it might be an hour, it might be a few 280 00:13:12,840 --> 00:13:16,160 Speaker 3: days later. Then you actually start feeling disappointed in yourself 281 00:13:16,200 --> 00:13:19,000 Speaker 3: and those negative feelings creep back in, and often for 282 00:13:19,040 --> 00:13:21,040 Speaker 3: a lot of people, it leads to a lot of 283 00:13:21,080 --> 00:13:24,120 Speaker 3: feelings of guilt. They feel like a failure. They feel 284 00:13:24,160 --> 00:13:27,480 Speaker 3: really angry and resentful that they didn't have, you know, 285 00:13:27,520 --> 00:13:30,440 Speaker 3: the strong enough willpower to resist, and then all of 286 00:13:30,480 --> 00:13:34,800 Speaker 3: those negative emotions fuel the diet cycle again, where you know, 287 00:13:34,920 --> 00:13:38,240 Speaker 3: you then restrict to get the results that you want again, 288 00:13:38,520 --> 00:13:40,679 Speaker 3: then you feel deprived, then you eat to feel a 289 00:13:40,720 --> 00:13:43,720 Speaker 3: little bit better, and then you feel temporarily better before 290 00:13:43,840 --> 00:13:46,280 Speaker 3: feeling a lot worse again than all of those negative 291 00:13:46,280 --> 00:13:49,400 Speaker 3: feelings kick in again. So that's essentially what the cycle 292 00:13:49,480 --> 00:13:51,360 Speaker 3: is like. And for some people, you know, some of 293 00:13:51,360 --> 00:13:53,440 Speaker 3: our clients we work with Susie, some of our ladies, 294 00:13:53,600 --> 00:13:56,079 Speaker 3: they've been on and off a diet since they were kids, 295 00:13:56,080 --> 00:13:58,240 Speaker 3: since they were teens. It's the first time their parents 296 00:13:58,360 --> 00:14:01,480 Speaker 3: drag them to weight watchers or like dieting is the 297 00:14:01,520 --> 00:14:04,000 Speaker 3: only thing they've ever known because the female figures in 298 00:14:04,040 --> 00:14:07,000 Speaker 3: their life, that's all they ever did. Their parents, their 299 00:14:07,040 --> 00:14:10,360 Speaker 3: loved ones, their aunties, whatever, it was the significant females 300 00:14:10,400 --> 00:14:13,480 Speaker 3: in their lives were always either on or off a diet. 301 00:14:13,960 --> 00:14:16,400 Speaker 3: And that's the problem, because it's so black or white 302 00:14:16,520 --> 00:14:20,000 Speaker 3: that we never really, I guess, see people. We do 303 00:14:20,560 --> 00:14:23,320 Speaker 3: see people learning to live a healthy lifestyle long term, 304 00:14:23,360 --> 00:14:25,880 Speaker 3: but for those who suck in the dieting cycle, they 305 00:14:26,000 --> 00:14:28,280 Speaker 3: don't see another way out. It's either diet to lose 306 00:14:28,320 --> 00:14:31,760 Speaker 3: weight or be completely off the wagon, blowing out before 307 00:14:31,760 --> 00:14:34,560 Speaker 3: I have to restart over again, whether it's restarting over 308 00:14:34,600 --> 00:14:37,520 Speaker 3: on Monday, restarting over the next day, restarting over on 309 00:14:37,520 --> 00:14:40,000 Speaker 3: the first of January, whatever it might be, there's always 310 00:14:40,040 --> 00:14:43,520 Speaker 3: a period or moment that you know, motivates people to 311 00:14:43,560 --> 00:14:45,920 Speaker 3: sort of tend to restart over, and before that they 312 00:14:45,960 --> 00:14:48,840 Speaker 3: tend to be really really off track. So as dieticians, 313 00:14:48,880 --> 00:14:52,000 Speaker 3: what we want to promote is breaking this diet cycle 314 00:14:52,280 --> 00:14:55,000 Speaker 3: and really showing clients how you can have a little 315 00:14:55,000 --> 00:14:56,840 Speaker 3: bit of sugar. You can go out to dinner, you 316 00:14:56,880 --> 00:14:58,680 Speaker 3: can have a slice of cake, but we're not going 317 00:14:58,680 --> 00:15:00,880 Speaker 3: to eat the entire cake. You can have a drink 318 00:15:00,960 --> 00:15:03,040 Speaker 3: or to a dinner if you want, but we're perhaps 319 00:15:03,080 --> 00:15:05,280 Speaker 3: going to pass on the bread basket or the dessert 320 00:15:05,400 --> 00:15:07,440 Speaker 3: or a huge mane if we're also going to have 321 00:15:07,480 --> 00:15:09,360 Speaker 3: a little bit of dessert and a drink or something 322 00:15:09,360 --> 00:15:13,160 Speaker 3: with dinner. So it's creating balance in our client's dants 323 00:15:13,200 --> 00:15:15,800 Speaker 3: and not restriction. That's probably one of the biggest things 324 00:15:15,800 --> 00:15:18,520 Speaker 3: that you and I do, as you know dietitians who 325 00:15:18,600 --> 00:15:21,720 Speaker 3: work heavily in this fat loss area. We don't promote 326 00:15:21,800 --> 00:15:24,240 Speaker 3: dieting or promote the diet cycle, but we help to 327 00:15:24,280 --> 00:15:27,240 Speaker 3: get clients off or out of the diet cycle and 328 00:15:27,400 --> 00:15:30,680 Speaker 3: create more of these sustainable habits long term. And I 329 00:15:30,680 --> 00:15:32,720 Speaker 3: think you had a really nice client case study to 330 00:15:32,720 --> 00:15:34,840 Speaker 3: share with us around the dieting cycle, didn't you. 331 00:15:35,520 --> 00:15:38,240 Speaker 1: Well, I think it's more than an individual case study. 332 00:15:38,320 --> 00:15:41,720 Speaker 1: I would say that ninety percent of my clients have 333 00:15:42,240 --> 00:15:45,880 Speaker 1: had an extremely long history with dieting where they've literally 334 00:15:45,920 --> 00:15:50,760 Speaker 1: tried every different diet that's available. Because you know, we've 335 00:15:50,800 --> 00:15:54,680 Speaker 1: spoken about the history in terms that it can be 336 00:15:54,920 --> 00:15:59,600 Speaker 1: associated with observing family members, or your experience with food 337 00:15:59,600 --> 00:16:02,640 Speaker 1: as al or perhaps when you went to school and 338 00:16:02,680 --> 00:16:04,760 Speaker 1: were teased for being on a certain weight. But let's 339 00:16:04,840 --> 00:16:08,520 Speaker 1: not forget the fact that the media and even products 340 00:16:08,560 --> 00:16:11,640 Speaker 1: have always promoted a diet cycle in terms of being 341 00:16:11,640 --> 00:16:14,240 Speaker 1: on a particular program. Like I've mentioned this before on 342 00:16:14,280 --> 00:16:17,680 Speaker 1: the potty. I vividly remember when my mum used to 343 00:16:17,680 --> 00:16:20,160 Speaker 1: buy a woman's weekly magazine, which used to be enormous, 344 00:16:20,240 --> 00:16:22,120 Speaker 1: like they used to sell millions of copies a month. 345 00:16:22,560 --> 00:16:25,560 Speaker 1: They had one whole page ads for limits biscuits, where 346 00:16:25,560 --> 00:16:28,560 Speaker 1: you would replace a meal with biscuits. And that was 347 00:16:28,640 --> 00:16:30,960 Speaker 1: not that long ago, you know, I thinking that must 348 00:16:31,000 --> 00:16:33,040 Speaker 1: be the eighties and even the nineties, Like, it's not 349 00:16:33,200 --> 00:16:37,680 Speaker 1: that long ago. So certainly product and programs, you know, 350 00:16:37,800 --> 00:16:40,400 Speaker 1: think about weight watches, Jenny Craig. You know, some of 351 00:16:40,440 --> 00:16:43,520 Speaker 1: them are certainly defunct, but even going back now twenty years, 352 00:16:43,600 --> 00:16:46,920 Speaker 1: things like Shaw Slim where they popped up on every corner. 353 00:16:47,560 --> 00:16:49,320 Speaker 1: Actually I don't think it was Sure Slim, but there 354 00:16:49,360 --> 00:16:52,000 Speaker 1: was one similar where you would go and get your 355 00:16:52,040 --> 00:16:55,880 Speaker 1: product and way in. You know, certainly society has also 356 00:16:56,080 --> 00:17:00,920 Speaker 1: fueled that association between being on very strict diet programs, 357 00:17:01,000 --> 00:17:04,360 Speaker 1: for you know, since the sixty seventies, even when we've 358 00:17:04,359 --> 00:17:07,320 Speaker 1: had more resources available to focus you know, we were 359 00:17:07,400 --> 00:17:10,840 Speaker 1: going through world wars and survival. The more food that's 360 00:17:10,880 --> 00:17:14,160 Speaker 1: been available and more technology available to make more process 361 00:17:14,240 --> 00:17:17,200 Speaker 1: food and forget three meals a day, let's have snacks, 362 00:17:17,200 --> 00:17:19,720 Speaker 1: and we can now make ninety seven percent that free 363 00:17:19,720 --> 00:17:23,480 Speaker 1: snack product. So in line with technology that's made food 364 00:17:23,520 --> 00:17:27,320 Speaker 1: more readily available and obesity is increased, so too has 365 00:17:27,359 --> 00:17:31,359 Speaker 1: the diet market and product that's fueled it in people. 366 00:17:31,520 --> 00:17:34,280 Speaker 1: So what can I buy now online that's going to 367 00:17:34,280 --> 00:17:37,119 Speaker 1: give it? Like look at any New Year, there's juice cleanses, 368 00:17:37,240 --> 00:17:40,000 Speaker 1: there's new shakes. There's because people want to be able 369 00:17:40,080 --> 00:17:43,840 Speaker 1: to buy something because they're programmed to believe that that 370 00:17:44,040 --> 00:17:46,080 Speaker 1: is the only way to do it. That you sort 371 00:17:46,080 --> 00:17:47,960 Speaker 1: of commit to a program and then you have to 372 00:17:47,960 --> 00:17:50,240 Speaker 1: be one hundred percent strict with it for it to work, 373 00:17:50,640 --> 00:17:52,720 Speaker 1: and then you're not perfect, so you fail. So it's 374 00:17:52,880 --> 00:17:56,040 Speaker 1: very complicated and what we really go through in our 375 00:17:56,119 --> 00:17:58,879 Speaker 1: latest webinar, which will be available I believe in the 376 00:17:58,880 --> 00:18:02,160 Speaker 1: next couple of days, the diet cycle is a really 377 00:18:02,240 --> 00:18:06,000 Speaker 1: deep exploration of those areas. You know, what's the history, 378 00:18:06,280 --> 00:18:10,200 Speaker 1: what's the psychology, When is it psychological versus when it's behavioral? 379 00:18:10,520 --> 00:18:12,720 Speaker 1: What are the belief systems that you need to make 380 00:18:12,760 --> 00:18:16,360 Speaker 1: that change and commitment? What's the difference between losing weight 381 00:18:16,359 --> 00:18:18,800 Speaker 1: and sustainable way how do you ditch that mindset that 382 00:18:18,880 --> 00:18:22,440 Speaker 1: you have to be have willpower all those areas because 383 00:18:22,480 --> 00:18:24,840 Speaker 1: it really will resonate with so many people, because yeah, 384 00:18:24,880 --> 00:18:27,399 Speaker 1: I reckon it's every second client, if not most, who 385 00:18:27,480 --> 00:18:30,040 Speaker 1: will go through their diet history of all the different 386 00:18:30,040 --> 00:18:32,120 Speaker 1: things they've tried from as young as, like you said, 387 00:18:32,160 --> 00:18:34,960 Speaker 1: ten years old. So and we always say the longer 388 00:18:35,000 --> 00:18:37,000 Speaker 1: it's been there, the more work you may have to 389 00:18:37,040 --> 00:18:39,960 Speaker 1: do on it. But it certainly takes a lot of 390 00:18:40,119 --> 00:18:42,840 Speaker 1: energy away from people at different times in their life 391 00:18:42,880 --> 00:18:45,840 Speaker 1: when they should, you know, probably be focusing and enjoying 392 00:18:45,840 --> 00:18:48,320 Speaker 1: other areas rather than being worried about their diet and 393 00:18:48,359 --> 00:18:50,560 Speaker 1: weight all the time. So yeah, I think that a 394 00:18:50,600 --> 00:18:52,520 Speaker 1: lot of our listeners will really find that useful. And 395 00:18:52,920 --> 00:18:56,000 Speaker 1: like all of our online events and seminars and eProducts, 396 00:18:56,040 --> 00:18:58,960 Speaker 1: you can find them on our website, the nutritioncouch dot com, 397 00:18:58,960 --> 00:19:00,720 Speaker 1: And we hope you like this will do an official 398 00:19:00,760 --> 00:19:02,320 Speaker 1: sort of launch through the week so you know when 399 00:19:02,359 --> 00:19:03,639 Speaker 1: it's on there and available. 400 00:19:04,760 --> 00:19:06,600 Speaker 2: All right, Leanne, Well, we know that one of. 401 00:19:06,560 --> 00:19:10,639 Speaker 1: The segments that our listeners love is our products segments, 402 00:19:11,040 --> 00:19:12,960 Speaker 1: and I will just quickly say and we might cover 403 00:19:13,000 --> 00:19:16,119 Speaker 1: this next week I do believe my very favorite Elena 404 00:19:16,160 --> 00:19:19,720 Speaker 1: crackers may have been deleted. I talk about them all 405 00:19:19,760 --> 00:19:23,280 Speaker 1: the time, the Elena Bakehouse seated crackers that we love. 406 00:19:24,040 --> 00:19:26,080 Speaker 1: I can't see them in my woollies. I think they 407 00:19:26,080 --> 00:19:28,040 Speaker 1: have gone from coals. I don't know what's going on. 408 00:19:28,119 --> 00:19:29,800 Speaker 1: I am going to deep dive it with the company 409 00:19:29,800 --> 00:19:32,120 Speaker 1: and find out I one day. If it's because they're 410 00:19:32,160 --> 00:19:34,520 Speaker 1: hard and they've had trouble with people breaking teeth or 411 00:19:34,600 --> 00:19:36,280 Speaker 1: choking breaking. 412 00:19:35,960 --> 00:19:38,399 Speaker 3: Teeth, Oh my goodness, I don't know, but they are 413 00:19:38,400 --> 00:19:40,320 Speaker 3: definitely Whenever you come to visit me, I make sure 414 00:19:40,320 --> 00:19:42,679 Speaker 3: my pantry as well stock with them. So we're going 415 00:19:42,760 --> 00:19:44,320 Speaker 3: to be in trouble next time you come up. 416 00:19:44,880 --> 00:19:46,479 Speaker 2: I know, and I tell all my clients about them, 417 00:19:46,520 --> 00:19:47,919 Speaker 2: and I don't know what's going on. So I am 418 00:19:47,920 --> 00:19:48,399 Speaker 2: going to try and. 419 00:19:48,359 --> 00:19:50,360 Speaker 1: Get an answer from the company this week about what's 420 00:19:50,400 --> 00:19:52,080 Speaker 1: going on. So just watch this space. 421 00:19:52,600 --> 00:19:54,879 Speaker 3: The only ones I can see in my calls are 422 00:19:54,880 --> 00:19:56,840 Speaker 3: the poppy seated ones, which, let's be honest, are the 423 00:19:56,920 --> 00:19:58,480 Speaker 3: ones I dislike them most because. 424 00:19:58,240 --> 00:20:00,160 Speaker 2: You get the most stuck in your teeth. W it's 425 00:20:00,160 --> 00:20:01,400 Speaker 2: poppy seed crackers. 426 00:20:01,800 --> 00:20:04,919 Speaker 1: Well, I always thought they looked to be selling, you know, 427 00:20:05,119 --> 00:20:07,280 Speaker 1: when they were on sale. So usually then if a 428 00:20:07,280 --> 00:20:09,960 Speaker 1: company deletes it, it's only because one they can't get 429 00:20:10,040 --> 00:20:12,280 Speaker 1: raw ingredients at the right price point, or they had 430 00:20:12,320 --> 00:20:13,080 Speaker 1: issues with them. 431 00:20:13,200 --> 00:20:15,600 Speaker 3: So maybe they were always on sale because they weren't selling. 432 00:20:16,000 --> 00:20:18,560 Speaker 2: They wouldn't sell that much. But they're hard. They were hard. 433 00:20:18,960 --> 00:20:21,119 Speaker 1: They were hard, and I wonder sometimes if they have 434 00:20:21,200 --> 00:20:23,960 Speaker 1: issues with teeth. I don't know it anyway hard, I 435 00:20:24,040 --> 00:20:25,879 Speaker 1: don't know. I'm going to try and look into it, 436 00:20:25,920 --> 00:20:27,720 Speaker 1: but I'm obviously devastated, Like what am I going to 437 00:20:27,800 --> 00:20:28,120 Speaker 1: eat now? 438 00:20:28,200 --> 00:20:30,560 Speaker 2: Like I literally eat them every che So just watch 439 00:20:30,600 --> 00:20:31,000 Speaker 2: this space. 440 00:20:31,240 --> 00:20:33,280 Speaker 1: But another product that you may have seen pop up 441 00:20:33,320 --> 00:20:37,000 Speaker 1: more and more is high protein ice cream. There's so many, 442 00:20:37,359 --> 00:20:39,480 Speaker 1: like even Coals have got one. So we thought it 443 00:20:39,520 --> 00:20:41,040 Speaker 1: was time to have a look at it. Because of course, 444 00:20:41,040 --> 00:20:44,240 Speaker 1: we all love Desserte, and certainly, you know, we communicate 445 00:20:44,280 --> 00:20:46,560 Speaker 1: a lot with our women in their forties and fifties 446 00:20:46,600 --> 00:20:48,800 Speaker 1: and talking about the importance of protein in the diet. 447 00:20:48,840 --> 00:20:49,800 Speaker 2: So I think it would be. 448 00:20:50,160 --> 00:20:53,880 Speaker 1: Understandable if you would infer that a protein based ice 449 00:20:53,920 --> 00:20:57,399 Speaker 1: cream would be a good choice. Now, I am not 450 00:20:57,600 --> 00:21:00,800 Speaker 1: overly an ice cream person, like I prefer chocolate or cakes. 451 00:21:00,840 --> 00:21:03,600 Speaker 1: I don't my family eat it, but I wouldn't normally 452 00:21:03,640 --> 00:21:05,439 Speaker 1: sort of go and get it, so I'm probably not 453 00:21:05,440 --> 00:21:07,000 Speaker 1: the best person to ask about it. 454 00:21:09,000 --> 00:21:09,879 Speaker 2: Do you eat I've. 455 00:21:09,760 --> 00:21:12,880 Speaker 3: Never seen those little mini vienna sticks that you got 456 00:21:12,920 --> 00:21:14,480 Speaker 3: me onto. Yeah, I'm obsessed with that. 457 00:21:14,760 --> 00:21:17,280 Speaker 2: Yeah, the coals, Yeah, the coal is vienna sis. 458 00:21:17,640 --> 00:21:19,880 Speaker 3: I'm not. Yeah, I'm not like a huge, huge ice 459 00:21:19,880 --> 00:21:21,760 Speaker 3: cream person either. If I go out, like if we're 460 00:21:21,800 --> 00:21:24,240 Speaker 3: having like beautiful like you and I've got some gelato together, 461 00:21:24,280 --> 00:21:26,720 Speaker 3: I'll do that as like a special experience if I'm out, 462 00:21:26,920 --> 00:21:28,520 Speaker 3: you know, I love me some Messina or a little 463 00:21:28,520 --> 00:21:31,560 Speaker 3: bit of Anita gelato. But I'm not someone who routinely has, 464 00:21:31,640 --> 00:21:33,159 Speaker 3: you know, like a bowl of ice cream. I'm like you, 465 00:21:33,280 --> 00:21:35,520 Speaker 3: My soul food would either be perhaps of glass, a 466 00:21:35,520 --> 00:21:37,639 Speaker 3: really nice French rose, or a little bit of chocolate 467 00:21:37,720 --> 00:21:38,080 Speaker 3: or something. 468 00:21:38,080 --> 00:21:38,439 Speaker 2: But I do. 469 00:21:38,520 --> 00:21:41,000 Speaker 3: I am very partial to those little mini vienna stick 470 00:21:41,080 --> 00:21:43,480 Speaker 3: from Coals. But I have actually tried a lot of 471 00:21:43,480 --> 00:21:45,760 Speaker 3: the protein ice creams purely just because a lot of 472 00:21:45,760 --> 00:21:47,520 Speaker 3: clients ask me about them. Like a lot of my 473 00:21:47,560 --> 00:21:49,960 Speaker 3: clients do have what I call soul food, so that 474 00:21:50,119 --> 00:21:51,800 Speaker 3: you know their favorite foods. I sort of write them 475 00:21:51,800 --> 00:21:53,440 Speaker 3: into their meal plans, and a lot of them will 476 00:21:53,440 --> 00:21:55,159 Speaker 3: say to me, I love ice cream, What do you 477 00:21:55,160 --> 00:21:58,520 Speaker 3: think about this? But not that there's anything wrong with them, 478 00:21:58,560 --> 00:22:01,240 Speaker 3: but my probably my big fund mental I guess issue 479 00:22:01,280 --> 00:22:03,280 Speaker 3: with a lot of these protein ice creams is they're 480 00:22:03,359 --> 00:22:05,960 Speaker 3: marketed at like they're so low calorie that you can 481 00:22:06,000 --> 00:22:08,920 Speaker 3: have an entire pint for say two hundred calories or 482 00:22:08,920 --> 00:22:10,760 Speaker 3: whatever it might be. And I sort of said to 483 00:22:10,800 --> 00:22:13,360 Speaker 3: my clients, I don't like the fact that it promotes 484 00:22:13,440 --> 00:22:16,520 Speaker 3: over consumption, Like I would never ever recommend to a 485 00:22:16,520 --> 00:22:18,520 Speaker 3: client to have an entire pint or like a really 486 00:22:18,560 --> 00:22:20,960 Speaker 3: small tub of ice cream. It's just too much. I 487 00:22:20,960 --> 00:22:23,480 Speaker 3: don't care how low calorie it is. I have an 488 00:22:23,480 --> 00:22:26,080 Speaker 3: issue with overeating, right because a lot of people will 489 00:22:26,160 --> 00:22:30,480 Speaker 3: enjoy some ice cream after dinner. Are you hungry after dinner? No? Therefore, 490 00:22:30,480 --> 00:22:32,960 Speaker 3: do you need an entire small tub of ice cream 491 00:22:33,240 --> 00:22:35,480 Speaker 3: if you're not necessarily hungry? Am I happy for them 492 00:22:35,520 --> 00:22:37,720 Speaker 3: to have a scoop or something, of course, but I 493 00:22:37,760 --> 00:22:41,119 Speaker 3: don't want to promote or fuel overeating of something, even 494 00:22:41,200 --> 00:22:44,280 Speaker 3: if it is low calorie or quote unquote healthier. And 495 00:22:44,320 --> 00:22:47,080 Speaker 3: they are Jack full of a lot of artificial flavors. 496 00:22:47,119 --> 00:22:49,080 Speaker 3: Like if you actually read the ingredient list, it's no 497 00:22:49,359 --> 00:22:52,080 Speaker 3: not clean by any means. But I don't have an 498 00:22:52,080 --> 00:22:54,080 Speaker 3: issue of them, and people want to if they thoroughly 499 00:22:54,200 --> 00:22:56,120 Speaker 3: enjoy them and they want to have them in moderation. 500 00:22:56,320 --> 00:22:58,640 Speaker 3: But if I'm being honest, there's no way i'd prescribe 501 00:22:58,680 --> 00:23:00,959 Speaker 3: protein ice cream to get pro in my diet. Like 502 00:23:01,160 --> 00:23:03,439 Speaker 3: if a client's lucky in protein, protein ice cream is 503 00:23:03,440 --> 00:23:06,000 Speaker 3: probably the last thing i'd recommend to actually get protein 504 00:23:06,040 --> 00:23:06,560 Speaker 3: into them. 505 00:23:07,359 --> 00:23:09,080 Speaker 1: Okay, maybe I should have started, because that was a 506 00:23:09,160 --> 00:23:11,679 Speaker 1: very negative introduction to the protein ice cream segment. 507 00:23:13,480 --> 00:23:15,840 Speaker 2: Now she's told you what, she told you, what she's thought. 508 00:23:15,880 --> 00:23:18,359 Speaker 2: That's good, Land, that's good. Let's talk. 509 00:23:18,440 --> 00:23:19,760 Speaker 1: Let's just talk about a few of the differ because 510 00:23:19,760 --> 00:23:21,680 Speaker 1: the so what I struggle with is there's so many 511 00:23:21,720 --> 00:23:26,200 Speaker 1: and they're all quite different. Actually, So I noticed coals perform, 512 00:23:26,320 --> 00:23:29,080 Speaker 1: which I like as arranged. The coals perform meals are 513 00:23:29,080 --> 00:23:32,240 Speaker 1: amazing in the fresh section and they've been formulated by 514 00:23:32,280 --> 00:23:34,440 Speaker 1: sports ditian who we know is just Spen Love, who's 515 00:23:34,480 --> 00:23:38,080 Speaker 1: a divine sports ditician in Australia. So she was involved 516 00:23:38,080 --> 00:23:40,600 Speaker 1: in formulating that, so we like always what she does. 517 00:23:41,240 --> 00:23:43,639 Speaker 1: These perform. So I'll just give you an example of 518 00:23:43,680 --> 00:23:44,600 Speaker 1: what's going on in the coals. 519 00:23:44,640 --> 00:23:44,800 Speaker 2: One. 520 00:23:44,840 --> 00:23:49,199 Speaker 1: So the coals perform frozen double chok protein. Actually they 521 00:23:49,200 --> 00:23:52,560 Speaker 1: don't say protein in the label, did they hang on? 522 00:23:53,720 --> 00:23:57,280 Speaker 1: They don't say it's high protein. But it is high protein. 523 00:23:57,320 --> 00:23:59,840 Speaker 1: So that's interesting in itself, isn't it. So it's four 524 00:24:00,240 --> 00:24:02,720 Speaker 1: seventy three meal is seven to fifty. Now that's a lot. 525 00:24:03,119 --> 00:24:05,919 Speaker 1: That's only a little tub. That's half the leader. So 526 00:24:06,000 --> 00:24:07,200 Speaker 1: that's the little individual. 527 00:24:07,359 --> 00:24:09,400 Speaker 3: Yeah, but they're bigger than the smaller like the faux 528 00:24:09,440 --> 00:24:10,360 Speaker 3: pro is that kind of thing. 529 00:24:10,560 --> 00:24:12,160 Speaker 2: I think that's the same as the frau pro. 530 00:24:12,400 --> 00:24:13,359 Speaker 3: They're nearly half a leader. 531 00:24:13,680 --> 00:24:15,840 Speaker 1: Yeah, so there's the big ones and then this is 532 00:24:15,840 --> 00:24:19,160 Speaker 1: a half it's like a little Ben and Jerry's quite 533 00:24:19,160 --> 00:24:23,800 Speaker 1: smaller than that forty seventy three like Halo top for example. 534 00:24:23,960 --> 00:24:25,640 Speaker 3: Is now we're having a debate on the podcast. 535 00:24:25,760 --> 00:24:28,320 Speaker 2: Oh no, you're are yea and I don't get stuff 536 00:24:28,320 --> 00:24:28,480 Speaker 2: like this. 537 00:24:28,800 --> 00:24:29,760 Speaker 3: The photo looks to store. 538 00:24:29,840 --> 00:24:30,680 Speaker 2: Yeah it doesn't. 539 00:24:31,080 --> 00:24:32,920 Speaker 1: There's the size of a Ben and Jerry's because they'll 540 00:24:32,920 --> 00:24:34,800 Speaker 1: all be making some of the type of guys. So 541 00:24:34,960 --> 00:24:38,199 Speaker 1: advertisers ten grams of protein per serve. It's about one 542 00:24:38,320 --> 00:24:42,960 Speaker 1: fifty calories, which the serves about just over one hundred 543 00:24:43,560 --> 00:24:46,679 Speaker 1: eleven protein for that nineteen cards six sugars, so they 544 00:24:46,720 --> 00:24:49,800 Speaker 1: do have some of that in and just pite low 545 00:24:49,840 --> 00:24:52,600 Speaker 1: in fat actually just over three. So the base of 546 00:24:52,640 --> 00:24:55,359 Speaker 1: this is what is skim milk concentrates, so that's how 547 00:24:55,400 --> 00:24:59,040 Speaker 1: they're actually increasing the protein content, so they're not adding 548 00:24:59,040 --> 00:25:01,160 Speaker 1: protein to it like the case of the chips we've 549 00:25:01,200 --> 00:25:03,919 Speaker 1: talked about. They're concentrating down the milk, so it is 550 00:25:03,920 --> 00:25:06,680 Speaker 1: a dairy based product, which I quite like. They're using 551 00:25:06,720 --> 00:25:09,359 Speaker 1: sweetness nine to sixty seven, which is actually xylot hole 552 00:25:09,480 --> 00:25:12,720 Speaker 1: there sugar alcohols, so they're the ones that move through 553 00:25:12,720 --> 00:25:15,879 Speaker 1: the digestive system undigested, similar to chewing gum, so they 554 00:25:15,920 --> 00:25:18,359 Speaker 1: can give people a little bit of gas. So I 555 00:25:18,520 --> 00:25:21,040 Speaker 1: look at it and think, and it's got Stevie in 556 00:25:21,080 --> 00:25:24,719 Speaker 1: it as well. They come under the heading ultra processed foods, 557 00:25:24,720 --> 00:25:25,119 Speaker 1: do they not? 558 00:25:26,920 --> 00:25:28,719 Speaker 3: I mean, I think it's a bit of a gray area. 559 00:25:28,840 --> 00:25:31,640 Speaker 3: It's a long ingredient list, but I like it still 560 00:25:31,680 --> 00:25:34,520 Speaker 3: looks like ice cream. Yeah, I mean, I think if anything, 561 00:25:34,560 --> 00:25:37,359 Speaker 3: it'd be halfway between. Yeah, it definitely wouldn't be like 562 00:25:37,359 --> 00:25:38,439 Speaker 3: a whole ice creams and. 563 00:25:38,440 --> 00:25:39,040 Speaker 2: A whole food. 564 00:25:39,160 --> 00:25:40,199 Speaker 3: Oh, I mean, I guess it is. 565 00:25:40,560 --> 00:25:42,679 Speaker 1: Well, it's not ice cream because you've got to have 566 00:25:42,720 --> 00:25:44,960 Speaker 1: a certain percentage of milk fad and I don't believe 567 00:25:45,000 --> 00:25:45,760 Speaker 1: that has it. 568 00:25:45,760 --> 00:25:47,560 Speaker 3: It's a processed food. I would I don't know if 569 00:25:47,600 --> 00:25:49,600 Speaker 3: it would, you'd call it an ultra processed food. 570 00:25:49,800 --> 00:25:52,160 Speaker 1: No, it's a frozen dessert, so it's not ice cream. 571 00:25:52,480 --> 00:25:55,960 Speaker 1: An ultra processed food has ingredients in it you don't 572 00:25:56,040 --> 00:26:00,000 Speaker 1: use at home. Now, we certainly don't use stabilizer vegetable. 573 00:26:01,440 --> 00:26:05,280 Speaker 1: It's pretty, it's pretty process cool, but nutritionally I don't. 574 00:26:05,320 --> 00:26:07,040 Speaker 1: I'm like you, I don't have a problem with it. 575 00:26:07,080 --> 00:26:09,240 Speaker 1: If people like it, I'm more tight. I wouldn't pay 576 00:26:09,240 --> 00:26:12,080 Speaker 1: that much money for a tiny tub, but what I 577 00:26:12,240 --> 00:26:15,960 Speaker 1: prefer though at individual portions. I don't like tubs of 578 00:26:16,040 --> 00:26:18,960 Speaker 1: anything except maybe a twisted mini. 579 00:26:19,280 --> 00:26:20,000 Speaker 2: Because they're little. 580 00:26:20,280 --> 00:26:22,240 Speaker 1: But I don't like a tub because I just think 581 00:26:22,240 --> 00:26:25,360 Speaker 1: it's got no way of portion controlling it Like that 582 00:26:25,520 --> 00:26:27,960 Speaker 1: is sort of four and a three quarter serves like, 583 00:26:28,040 --> 00:26:30,760 Speaker 1: come on, you're going to have extra areas so you 584 00:26:31,000 --> 00:26:33,119 Speaker 1: profos and desserts in the stick, and I've got a 585 00:26:33,119 --> 00:26:36,320 Speaker 1: lot of clients who like these. The protein ones, now, 586 00:26:36,640 --> 00:26:39,359 Speaker 1: these are twelve dollars for four. That's a lot as well, 587 00:26:39,960 --> 00:26:42,199 Speaker 1: and these have been around for ages. Actually they're ten 588 00:26:42,240 --> 00:26:44,400 Speaker 1: graunds of protein per stick and one hundred and ten calories, 589 00:26:44,400 --> 00:26:46,520 Speaker 1: so I quite like the calorie control. I do feel 590 00:26:46,520 --> 00:26:49,280 Speaker 1: that people would just eat one. They advertise it as 591 00:26:49,280 --> 00:26:52,920 Speaker 1: no preservative, no added sugar, no artificial sweetness, no artificial colors. 592 00:26:53,520 --> 00:26:56,160 Speaker 1: The nutritionals are not dissimilar to the coals ten grounds 593 00:26:56,200 --> 00:26:58,760 Speaker 1: of protein, still pretty low fat, lower in sugars as 594 00:26:58,760 --> 00:27:02,240 Speaker 1: they have said, radiance water, milk, solid xyla tool, so 595 00:27:02,480 --> 00:27:05,920 Speaker 1: very similar, no add a chocolate sugar syrup. I would 596 00:27:06,000 --> 00:27:09,920 Speaker 1: argue a slightly cleaner ingredient list, So if I had 597 00:27:09,960 --> 00:27:13,120 Speaker 1: to choose, I would probably go for the yo pro 598 00:27:13,320 --> 00:27:16,520 Speaker 1: and my clients certainly like those, So yeah, I think 599 00:27:16,520 --> 00:27:18,600 Speaker 1: it sits for me very similar to what you've described. 600 00:27:18,600 --> 00:27:20,080 Speaker 1: If you love it and you like it and that's 601 00:27:20,119 --> 00:27:21,080 Speaker 1: your dessert, that's feeling. 602 00:27:21,160 --> 00:27:21,680 Speaker 2: I don't have a. 603 00:27:21,600 --> 00:27:24,760 Speaker 1: Problem with them, but I prefer the individual ones on 604 00:27:24,800 --> 00:27:26,879 Speaker 1: the stick because I just think it lends itself to 605 00:27:26,880 --> 00:27:30,080 Speaker 1: portion control better than tubs, but I'm way too tight 606 00:27:30,160 --> 00:27:31,800 Speaker 1: to buy any of them. I wouldn't pay that much 607 00:27:31,840 --> 00:27:33,520 Speaker 1: for a little tub of ice cream, nor would I 608 00:27:33,560 --> 00:27:36,359 Speaker 1: pay like you can get four golden gay Times on 609 00:27:36,400 --> 00:27:38,520 Speaker 1: sale for five dollars, Like I'm not going to pay 610 00:27:38,520 --> 00:27:41,240 Speaker 1: twelve dollars for yopro and a stick, like you could 611 00:27:41,240 --> 00:27:43,520 Speaker 1: actually get your yopro yogurt and make it into a 612 00:27:43,720 --> 00:27:44,320 Speaker 1: ice block. 613 00:27:44,520 --> 00:27:45,240 Speaker 2: You know, I'm like you. 614 00:27:45,440 --> 00:27:48,440 Speaker 3: I was just thinking the original hyprogin ice cream back 615 00:27:48,440 --> 00:27:50,240 Speaker 3: in the day was frou Pro and I just looked 616 00:27:50,240 --> 00:27:50,520 Speaker 3: it up. 617 00:27:50,600 --> 00:27:52,520 Speaker 2: That's gone. I think it's been deleted. 618 00:27:52,800 --> 00:27:55,600 Speaker 3: Yeah, it's been deleted. So they say, you know, they 619 00:27:55,640 --> 00:27:58,160 Speaker 3: don't make it anymore, but they've got this huge range 620 00:27:58,160 --> 00:28:00,760 Speaker 3: of like pizzas and fried chicken in wraps, and it's 621 00:28:00,800 --> 00:28:03,840 Speaker 3: a whole other thing in itself. They've completely not rebranded, 622 00:28:03,840 --> 00:28:06,520 Speaker 3: but they've changed, you know, what they're known for now. 623 00:28:06,640 --> 00:28:09,320 Speaker 1: And that makes sense to me because I just think 624 00:28:09,880 --> 00:28:13,639 Speaker 1: to make that product would be so expensive and who's 625 00:28:13,680 --> 00:28:18,320 Speaker 1: buying it really, Like families aren't buying that, like singles 626 00:28:18,320 --> 00:28:20,119 Speaker 1: who are cash start. Well, I don't know if it 627 00:28:20,160 --> 00:28:21,920 Speaker 1: tasted that good, so I can see how the market 628 00:28:22,000 --> 00:28:24,879 Speaker 1: might be a little bit limited, and it's a very 629 00:28:24,960 --> 00:28:28,320 Speaker 1: specific product, so it's tough in supermarket to survive at 630 00:28:28,320 --> 00:28:29,040 Speaker 1: the best of time. 631 00:28:29,520 --> 00:28:31,199 Speaker 3: But there's more and more in the market, so it 632 00:28:31,240 --> 00:28:33,400 Speaker 3: shows that you know, the demand is clearly there because 633 00:28:33,440 --> 00:28:35,080 Speaker 3: there's so many brands I haven't even thought of when 634 00:28:35,080 --> 00:28:37,119 Speaker 3: you said, let's talk about protein based ice creams or 635 00:28:37,160 --> 00:28:39,480 Speaker 3: even heals the ice creams. But the thing is, like, 636 00:28:39,840 --> 00:28:41,280 Speaker 3: at the end of the day, you've got to love it, 637 00:28:41,280 --> 00:28:42,840 Speaker 3: because if you don't love it, you're going to eat 638 00:28:42,920 --> 00:28:45,920 Speaker 3: far more than you very likely should. And let's be honest, 639 00:28:45,960 --> 00:28:48,320 Speaker 3: even if it's a healthier version of it, it's still 640 00:28:48,320 --> 00:28:50,240 Speaker 3: a processed food. Like it's still what I would call 641 00:28:50,280 --> 00:28:53,040 Speaker 3: a soul food. So I would hands down rather my 642 00:28:53,080 --> 00:28:55,080 Speaker 3: client have a small scoop of something like Ben and 643 00:28:55,120 --> 00:28:57,760 Speaker 3: Jerry's than a whole tub of like a quite unquote 644 00:28:57,840 --> 00:29:00,880 Speaker 3: healthier type of ice cream, because what's the worse the evil? 645 00:29:00,920 --> 00:29:04,080 Speaker 3: Right we're fueling over consumption of food when it's still 646 00:29:04,120 --> 00:29:06,680 Speaker 3: a process food at the end of the day, or yes, 647 00:29:06,760 --> 00:29:09,040 Speaker 3: shock horror, I'm giving my clients ice cream with actual 648 00:29:09,080 --> 00:29:10,880 Speaker 3: sugar in it. But if they're having it once a 649 00:29:10,880 --> 00:29:12,840 Speaker 3: week and it's a small scoop. I don't really have 650 00:29:12,880 --> 00:29:15,080 Speaker 3: a problem with that because the rest of their diet 651 00:29:15,200 --> 00:29:18,480 Speaker 3: is so incredibly nutritious and well balanced. So it really 652 00:29:18,480 --> 00:29:21,040 Speaker 3: comes down to what the overall quality of your diet is, 653 00:29:21,320 --> 00:29:23,520 Speaker 3: how much you're having and what the products are you 654 00:29:23,560 --> 00:29:25,840 Speaker 3: actually enjoy it. Because I have clients like you, Susie, 655 00:29:25,840 --> 00:29:27,880 Speaker 3: who love those yopros on a stick. I have other 656 00:29:27,880 --> 00:29:30,040 Speaker 3: clients who have tried those, you know, the New Coals 657 00:29:30,120 --> 00:29:32,000 Speaker 3: range is that peanut butter one. One of my clients 658 00:29:32,000 --> 00:29:34,120 Speaker 3: absolutely loves that. That is her soalt food. Then I 659 00:29:34,120 --> 00:29:36,360 Speaker 3: have other clients like myself, and I'm like, i'd rutch mother, 660 00:29:36,720 --> 00:29:39,000 Speaker 3: you know, rather gelata messina if I was to go out, 661 00:29:39,040 --> 00:29:41,640 Speaker 3: I'd much rather have something like that. Then buy some 662 00:29:41,680 --> 00:29:45,000 Speaker 3: of these like higher protein desserts. So I mean pickI poison. 663 00:29:45,040 --> 00:29:46,200 Speaker 3: At the end of the day, I don't have a 664 00:29:46,200 --> 00:29:48,560 Speaker 3: problem with them, but you do need to be loving 665 00:29:48,560 --> 00:29:51,320 Speaker 3: them to buy them, because they're certainly not adding much 666 00:29:51,440 --> 00:29:53,120 Speaker 3: positive nutrition into your diet. 667 00:29:53,720 --> 00:29:55,920 Speaker 1: Yeah, And I'm like you, I think, you know, sometimes 668 00:29:55,920 --> 00:29:58,120 Speaker 1: you better to have the small coals being it on 669 00:29:58,200 --> 00:30:01,960 Speaker 1: a stick thing, or the twisted frozen yogurt or whatever 670 00:30:02,000 --> 00:30:04,920 Speaker 1: you actually love and really enjoy as opposed to having 671 00:30:05,000 --> 00:30:07,240 Speaker 1: something you think is healthier but you don't actually even 672 00:30:07,320 --> 00:30:09,720 Speaker 1: enjoy it as much. So, and they are pretty processed, 673 00:30:09,720 --> 00:30:11,480 Speaker 1: so yeah, but it's good to know it's out there, 674 00:30:11,480 --> 00:30:13,520 Speaker 1: and they're certainly increasing, you right, there's several other ones 675 00:30:13,520 --> 00:30:15,479 Speaker 1: we haven't mentioned that are there too, so keep an 676 00:30:15,480 --> 00:30:16,080 Speaker 1: eye out. 677 00:30:16,640 --> 00:30:18,560 Speaker 3: Absolutely all right, And that brings us to our last 678 00:30:18,600 --> 00:30:21,280 Speaker 3: segment of the Potty of Susie, our listener question. So 679 00:30:21,440 --> 00:30:23,880 Speaker 3: what listener question this week is is there a difference 680 00:30:23,920 --> 00:30:27,080 Speaker 3: between the two salads all vegetables? And that's a good 681 00:30:27,120 --> 00:30:29,760 Speaker 3: question because often, you know, when we think about what's 682 00:30:29,760 --> 00:30:32,520 Speaker 3: the required amount we should eat, we think about fruits 683 00:30:32,520 --> 00:30:34,760 Speaker 3: and veggies, and we know that you know, two servings 684 00:30:34,760 --> 00:30:37,440 Speaker 3: of fruit, five servings at least of vegetables a day 685 00:30:37,600 --> 00:30:40,760 Speaker 3: is what the health recommendations are for a healthy adult. 686 00:30:41,000 --> 00:30:43,200 Speaker 3: So five servings and vegetables what I always say to 687 00:30:43,280 --> 00:30:46,080 Speaker 3: my clients that also includes salads, and a serving size 688 00:30:46,120 --> 00:30:49,120 Speaker 3: is roughly half a cup of cooked vegetables or one 689 00:30:49,160 --> 00:30:51,000 Speaker 3: cup of salad. So I think about a lot of 690 00:30:51,000 --> 00:30:53,440 Speaker 3: people kind of think, oh, it's only vegetables, but they 691 00:30:53,480 --> 00:30:56,520 Speaker 3: both certainly count within that. But I do see clients 692 00:30:56,520 --> 00:30:58,680 Speaker 3: Susie like you, I'm sure that have a preference for 693 00:30:58,760 --> 00:31:01,280 Speaker 3: either salads or veget and they sort of have a 694 00:31:01,320 --> 00:31:04,200 Speaker 3: heavy preference. They're sort of like ninety percent only eat salad, 695 00:31:04,240 --> 00:31:06,520 Speaker 3: ten percent very you know, very rarely do they have 696 00:31:06,600 --> 00:31:10,120 Speaker 3: cooked vegetables, although they complete opposite where they really dislike salads, 697 00:31:10,120 --> 00:31:12,840 Speaker 3: but they'll happily have lots of cooked vegetables. So I 698 00:31:12,880 --> 00:31:15,040 Speaker 3: do feel like it's important to get a blend of both. 699 00:31:15,120 --> 00:31:17,120 Speaker 3: We know, from a gut health perspective, one of the 700 00:31:17,240 --> 00:31:19,160 Speaker 3: single best things we can do for our gut is 701 00:31:19,200 --> 00:31:21,600 Speaker 3: have a diversity of foods. So I'm a huge fan 702 00:31:21,640 --> 00:31:24,320 Speaker 3: of having a nice balance and blend of both salads 703 00:31:24,320 --> 00:31:26,920 Speaker 3: and vegetables. And the other I guess positive from a 704 00:31:27,000 --> 00:31:30,720 Speaker 3: nutrition perspective is that different types of vitamins and minerals 705 00:31:31,080 --> 00:31:34,560 Speaker 3: actually do better some with raw salad vegetables. The nutrients 706 00:31:34,560 --> 00:31:37,400 Speaker 3: are absorbed betten with raw salads and others with cooked 707 00:31:37,440 --> 00:31:39,520 Speaker 3: vegetables as well. So I'm a big fan of mixing 708 00:31:39,600 --> 00:31:41,479 Speaker 3: things up, like I might do a stir fry and 709 00:31:41,520 --> 00:31:43,719 Speaker 3: at the ro and a handful of raw you know, 710 00:31:43,840 --> 00:31:46,760 Speaker 3: spinach or some raw sprouts or something on top of that, 711 00:31:46,840 --> 00:31:48,880 Speaker 3: or vice versa. I might do a salad but then 712 00:31:48,920 --> 00:31:51,320 Speaker 3: throw in a little bit of steam broccolini or something 713 00:31:51,400 --> 00:31:52,880 Speaker 3: like that. So I kind of like to do a 714 00:31:52,920 --> 00:31:55,680 Speaker 3: bit of both in meals because again, you can maximize 715 00:31:55,680 --> 00:31:58,520 Speaker 3: the nutrient absorption. Are you the same, Do you have 716 00:31:58,560 --> 00:32:00,800 Speaker 3: a preference for either salad or or I've seen you 717 00:32:00,840 --> 00:32:02,640 Speaker 3: eat both. I think we both enjoy. 718 00:32:02,640 --> 00:32:06,280 Speaker 1: I yeah, I think what we know is nutritionally, it's 719 00:32:06,280 --> 00:32:08,360 Speaker 1: good to have a mixed because different nutrients are absorbed 720 00:32:08,360 --> 00:32:10,600 Speaker 1: from different things. But I had certainly noticed that I 721 00:32:10,600 --> 00:32:13,040 Speaker 1: had my clients because I'm such a fan of salad bags, 722 00:32:13,640 --> 00:32:16,240 Speaker 1: because I think from a cost perspective, at the moment, 723 00:32:16,280 --> 00:32:18,880 Speaker 1: it's so much easier to buy a pre made Mexican 724 00:32:19,200 --> 00:32:21,520 Speaker 1: or Green Goddess, and then you know, if you don't 725 00:32:21,560 --> 00:32:23,280 Speaker 1: want to use the dressing at a bit of your own. 726 00:32:24,000 --> 00:32:26,440 Speaker 1: But I've got clients who then are using them multiple 727 00:32:26,520 --> 00:32:28,200 Speaker 1: times a day so they'll have it with their lunch 728 00:32:28,200 --> 00:32:30,239 Speaker 1: and their dinner. Or I've certainly got clients who will 729 00:32:30,280 --> 00:32:32,600 Speaker 1: say I don't like salad at all, or I don't 730 00:32:32,640 --> 00:32:34,680 Speaker 1: like cook vegetables. Now, if I had to choose between, 731 00:32:34,720 --> 00:32:37,760 Speaker 1: I would probably as a Dietitian go cooked because we 732 00:32:37,840 --> 00:32:40,120 Speaker 1: know that nutritionally, when you cook the vegetable, the cell 733 00:32:40,160 --> 00:32:42,960 Speaker 1: wall breaks down, the nutrients better absorbed, and they just 734 00:32:43,000 --> 00:32:45,720 Speaker 1: tend to be more concentrated in nutrients cook veggies because 735 00:32:46,200 --> 00:32:49,240 Speaker 1: raw veggies, whilst things like your salad greens like things 736 00:32:49,280 --> 00:32:51,800 Speaker 1: like spinach and rocket are better consumed raw or in 737 00:32:51,880 --> 00:32:54,760 Speaker 1: terms of absorption, they also are quite unstable and they 738 00:32:54,760 --> 00:32:58,040 Speaker 1: lose their nutrients quite quickly, so it's hard sometimes if 739 00:32:58,040 --> 00:32:59,720 Speaker 1: you're eating just sort of a lot of salad, you 740 00:32:59,760 --> 00:33:02,000 Speaker 1: won't getting the nutrient profile of a sort of a 741 00:33:02,520 --> 00:33:05,320 Speaker 1: rich mix of cooked veggies. So that's why I would say, 742 00:33:05,320 --> 00:33:08,240 Speaker 1: if you don't love cook veggies on the plate, soup 743 00:33:08,280 --> 00:33:12,000 Speaker 1: can be an amazing alternative, or even a green type juice, 744 00:33:12,040 --> 00:33:14,880 Speaker 1: because then the processing of say the spinach or rocket 745 00:33:14,960 --> 00:33:17,760 Speaker 1: leaves will help to improve the absorption of those nutrients, 746 00:33:17,840 --> 00:33:20,000 Speaker 1: so they take her messages. If you like both, you're 747 00:33:20,000 --> 00:33:21,880 Speaker 1: always better to have a mix of both through the day. 748 00:33:22,520 --> 00:33:24,840 Speaker 1: If not, soup is a really good option, particularly as 749 00:33:24,880 --> 00:33:26,959 Speaker 1: the temperatures cool down. It's a great way to get 750 00:33:26,960 --> 00:33:29,320 Speaker 1: a lot of vegetables in a small amount. And I 751 00:33:29,520 --> 00:33:31,440 Speaker 1: sort of think, you know, I think we've said this 752 00:33:31,480 --> 00:33:33,840 Speaker 1: many times, But don't be scared to flavor up either. 753 00:33:34,000 --> 00:33:36,080 Speaker 1: If you don't like salad, you'd be surprised how nice 754 00:33:36,080 --> 00:33:37,640 Speaker 1: it is when you put a beautiful dressing on it. 755 00:33:37,800 --> 00:33:40,120 Speaker 1: Or again, if you hate vegetables, but eat them on 756 00:33:40,160 --> 00:33:41,920 Speaker 1: a cheese sauce, do a big veggie tray and do 757 00:33:41,960 --> 00:33:45,160 Speaker 1: a beautiful cheese sauce. So don't be scared to flavor 758 00:33:45,240 --> 00:33:47,560 Speaker 1: up your vegetables because then you will eat more, and 759 00:33:47,920 --> 00:33:50,480 Speaker 1: just little things like I had a client send a 760 00:33:50,800 --> 00:33:54,040 Speaker 1: message through of her dumpling meal and I said to her, 761 00:33:54,120 --> 00:33:56,640 Speaker 1: there is like way too many dumplings on that plate, 762 00:33:57,280 --> 00:33:59,200 Speaker 1: And I said, why don't you just have it with 763 00:33:59,320 --> 00:34:00,640 Speaker 1: like a veggie risotto? 764 00:34:00,880 --> 00:34:02,520 Speaker 2: So I like those bird's eye. 765 00:34:02,320 --> 00:34:05,080 Speaker 1: Ones, and you eat like a quarter of the number 766 00:34:05,120 --> 00:34:06,960 Speaker 1: of dumplings when you've got it as a complete meal 767 00:34:06,960 --> 00:34:09,600 Speaker 1: with the veggies included. So don't forget things like swapping 768 00:34:09,600 --> 00:34:11,680 Speaker 1: out to veggie rices that are done into a risotto 769 00:34:12,760 --> 00:34:15,560 Speaker 1: and just adding them into baseline meals, because ultimately then 770 00:34:15,560 --> 00:34:17,239 Speaker 1: you eat a lot less, but you're still getting all 771 00:34:17,280 --> 00:34:19,200 Speaker 1: of the bulk with the food, so you still really 772 00:34:19,280 --> 00:34:22,040 Speaker 1: really fool Like Whenever, for example, you and I get together, 773 00:34:22,520 --> 00:34:25,240 Speaker 1: We'll always have a veggie diate with loads of veggies, 774 00:34:25,360 --> 00:34:27,439 Speaker 1: and then say, even if we're getting pizza, we will 775 00:34:27,480 --> 00:34:29,520 Speaker 1: have a pizza that's pack full of veggies. So I 776 00:34:29,600 --> 00:34:31,879 Speaker 1: noticed that dietitians just always naturally add so much more 777 00:34:31,920 --> 00:34:34,600 Speaker 1: in whereas I'm always saying to my clients, add the veggies, 778 00:34:34,600 --> 00:34:37,040 Speaker 1: add the veggies. But yeah, definitely making them taste good. 779 00:34:37,080 --> 00:34:39,879 Speaker 1: Is it a good way to do it? And yeah, 780 00:34:39,920 --> 00:34:42,799 Speaker 1: try and get a version of both. Most days you'll 781 00:34:42,800 --> 00:34:45,360 Speaker 1: find your tummies better with that and overall your nutrition 782 00:34:45,480 --> 00:34:45,960 Speaker 1: as well. 783 00:34:46,480 --> 00:34:49,279 Speaker 3: Absolutely. Yeah, cook veggies on a pizza way to go. 784 00:34:49,719 --> 00:34:51,520 Speaker 1: Yeah, I love that, Like, could give me that any day, 785 00:34:51,560 --> 00:34:56,080 Speaker 1: you know, roasted pumpkin, eggplant, capsicum, Spanish onion, mushroom like 786 00:34:56,400 --> 00:34:58,879 Speaker 1: and even spaghetti sauce like. I'll have clients he'll put 787 00:34:58,880 --> 00:35:02,640 Speaker 1: maybe ca or maybe some zucchini into their mints, well 788 00:35:02,960 --> 00:35:04,880 Speaker 1: in a mint, so eye cook, I do onion, I 789 00:35:04,920 --> 00:35:07,600 Speaker 1: do carrot, I do zucchini, I do mushroom, I do celery. 790 00:35:07,680 --> 00:35:07,759 Speaker 3: Like. 791 00:35:08,200 --> 00:35:10,120 Speaker 1: There's so much in there. And that's actually at the 792 00:35:10,160 --> 00:35:12,799 Speaker 1: moment great for budgets too, just to stretch things out. 793 00:35:12,840 --> 00:35:15,080 Speaker 1: So just whenever you can basically add them in and 794 00:35:15,120 --> 00:35:17,040 Speaker 1: then you're just fine. You'll probably drop a couple of 795 00:35:17,080 --> 00:35:18,520 Speaker 1: kilos and your health will be better and you won't 796 00:35:18,520 --> 00:35:21,000 Speaker 1: even notice, all right ly. And what that brings us 797 00:35:21,000 --> 00:35:23,640 Speaker 1: to the end of the Nutrition Couch for another Wednesday. 798 00:35:23,680 --> 00:35:25,719 Speaker 1: Please keep telling your friends about us so we can 799 00:35:25,719 --> 00:35:28,040 Speaker 1: continue to grow. We're really trying to reach our target 800 00:35:28,040 --> 00:35:30,439 Speaker 1: of five million downloads by later this year when we've 801 00:35:30,480 --> 00:35:33,160 Speaker 1: got a big launch coming out, so the more people 802 00:35:33,160 --> 00:35:34,520 Speaker 1: you can tell you can help us get to that. 803 00:35:34,920 --> 00:35:37,240 Speaker 1: And we're excited watch our social media this week because 804 00:35:37,239 --> 00:35:39,399 Speaker 1: we will let you know when our latest webinar, Ditch 805 00:35:39,440 --> 00:35:41,919 Speaker 1: the Diet Cycle drops and for anyone who is sick 806 00:35:41,960 --> 00:35:43,640 Speaker 1: of being on and off a diet, that will be 807 00:35:43,760 --> 00:35:46,800 Speaker 1: the webinar that changes your relationship with food and diets. 808 00:35:47,160 --> 00:35:49,239 Speaker 3: Have a great week, Catch you guys next week.