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