1 00:00:04,519 --> 00:00:08,080 Speaker 1: Welcome to the Nutrition Couch for twenty twenty six. We 2 00:00:08,119 --> 00:00:10,640 Speaker 1: hope that you've had an amazing holiday break and you're 3 00:00:10,640 --> 00:00:13,720 Speaker 1: ready for a big year of health, nutrition and well being. 4 00:00:13,880 --> 00:00:17,200 Speaker 1: Every Wednesday with us Hi, I'm Lean Ward and I'm 5 00:00:17,200 --> 00:00:20,080 Speaker 1: Sissy Burrow, and together we bring you The Nutrition Couch, 6 00:00:20,239 --> 00:00:23,280 Speaker 1: the top rated nutrition podcast designed to make eating better 7 00:00:23,400 --> 00:00:26,080 Speaker 1: a whole lot easier. And to kick us off this year, 8 00:00:26,400 --> 00:00:29,080 Speaker 1: after we share our word of the year, we thought 9 00:00:29,120 --> 00:00:32,120 Speaker 1: it was time we talked about cravings, where they come from, 10 00:00:32,240 --> 00:00:34,720 Speaker 1: what they mean, and how to take control of them. 11 00:00:35,159 --> 00:00:37,360 Speaker 1: We also have some new research that looks at diet 12 00:00:37,440 --> 00:00:40,200 Speaker 1: and sleep quality. We've got a new lower calorie ice 13 00:00:40,240 --> 00:00:42,680 Speaker 1: cream option and for our kids and for our listener question, 14 00:00:42,960 --> 00:00:48,800 Speaker 1: we are talking all things wrapped, praps, wrapped, wraps, rhaps 15 00:00:49,200 --> 00:00:51,880 Speaker 1: We clearly needed a break, but it wasn't quite long enough, 16 00:00:53,479 --> 00:00:55,720 Speaker 1: so we kick off the episode of twenty twenty six. 17 00:00:55,760 --> 00:00:57,440 Speaker 1: We always like to do a word of the year. 18 00:00:57,840 --> 00:00:59,360 Speaker 1: Ritually forgot our words of the years. We had to 19 00:00:59,360 --> 00:01:02,600 Speaker 1: go back and the list and my one, funnily enough 20 00:01:02,680 --> 00:01:04,680 Speaker 1: last year was thrive. And to give you a bit 21 00:01:04,680 --> 00:01:07,880 Speaker 1: of contacts. The year before that, I had my daughter Matilda, 22 00:01:07,920 --> 00:01:09,960 Speaker 1: and I had two under two, so I had two 23 00:01:09,959 --> 00:01:12,480 Speaker 1: and eighteen months actually, so it was quite busy, and 24 00:01:12,520 --> 00:01:14,560 Speaker 1: so I thought, coming out of that now she was 25 00:01:15,160 --> 00:01:17,200 Speaker 1: nearly into that one year old stage, I thought, my 26 00:01:17,280 --> 00:01:19,479 Speaker 1: word of the year is going to be thrive, which 27 00:01:19,640 --> 00:01:21,800 Speaker 1: looking back on the year is kind of hilarious because 28 00:01:22,080 --> 00:01:24,760 Speaker 1: I feel like I kind of just survived if that 29 00:01:25,319 --> 00:01:28,080 Speaker 1: I definitely did not thrive. So it's a funny year. 30 00:01:28,680 --> 00:01:30,600 Speaker 1: But my word of the year this year is not 31 00:01:30,680 --> 00:01:33,800 Speaker 1: about elevating myself and thriving. My word of the year 32 00:01:33,840 --> 00:01:36,880 Speaker 1: this year is going to be ease because what I 33 00:01:36,959 --> 00:01:40,560 Speaker 1: learned from last year was that pushing harder sometimes isn't 34 00:01:40,600 --> 00:01:43,160 Speaker 1: always the answer. But I want to do things this 35 00:01:43,280 --> 00:01:46,760 Speaker 1: year that feel easy, make decisions that make me feel good, 36 00:01:47,360 --> 00:01:50,120 Speaker 1: do things in a way that supports my health, my energy, 37 00:01:50,280 --> 00:01:53,040 Speaker 1: my longevity. So my word of the year is ease, 38 00:01:53,480 --> 00:01:57,800 Speaker 1: not thrive, not survive, but ease. What was your word 39 00:01:57,800 --> 00:01:59,560 Speaker 1: of the year last year, Susie, and what is your 40 00:01:59,640 --> 00:02:01,320 Speaker 1: new word? The two days in twenty six. 41 00:02:02,160 --> 00:02:04,680 Speaker 2: Off, we were having a bit of a laugh about 42 00:02:04,680 --> 00:02:06,680 Speaker 2: this because it just goes to show that even though 43 00:02:06,680 --> 00:02:10,520 Speaker 2: we fancy ourselves as health professionals and professional coaches. We 44 00:02:10,600 --> 00:02:12,440 Speaker 2: are no better at it than the rest of us. 45 00:02:12,960 --> 00:02:15,080 Speaker 2: My first of all, when you said your word was ease, 46 00:02:15,120 --> 00:02:17,040 Speaker 2: I thought that was a great word. I loved it. 47 00:02:17,080 --> 00:02:20,119 Speaker 2: I thought that was really nice. And I went back 48 00:02:20,120 --> 00:02:22,079 Speaker 2: then and listened to my word and it was freedom, 49 00:02:22,520 --> 00:02:24,880 Speaker 2: which I have no idea what that even meant. It 50 00:02:24,919 --> 00:02:28,120 Speaker 2: certainly didn't evolve to be doing freedom to do whatever 51 00:02:28,160 --> 00:02:32,519 Speaker 2: I wanted. It was exactly the opposite. So I'm a 52 00:02:32,520 --> 00:02:36,600 Speaker 2: little bit torn. But I think I've got to one 53 00:02:36,600 --> 00:02:38,119 Speaker 2: of the big things I'm trying to do at the moment, 54 00:02:38,120 --> 00:02:40,480 Speaker 2: through the holidays before the kids go back to school, 55 00:02:40,639 --> 00:02:42,560 Speaker 2: which is just a whole new level of hell. You 56 00:02:42,600 --> 00:02:44,520 Speaker 2: wait till you've got two kids at primary school. It's 57 00:02:44,600 --> 00:02:48,200 Speaker 2: nothing like it is reset and not reset in a 58 00:02:48,280 --> 00:02:51,680 Speaker 2: diet context. Admittedly, I do have my Reset program out now, 59 00:02:52,600 --> 00:02:55,880 Speaker 2: which I launched each holiday season for people to reset 60 00:02:55,919 --> 00:02:58,240 Speaker 2: their diet, but I'm using it. I need to reset 61 00:02:58,280 --> 00:03:01,280 Speaker 2: my lifelyan because whilst I may come across as I 62 00:03:01,360 --> 00:03:06,240 Speaker 2: put together thriving professional, all other aspects of my life 63 00:03:06,240 --> 00:03:09,680 Speaker 2: are complete and utter mess. Like my house is a mess, 64 00:03:09,960 --> 00:03:12,600 Speaker 2: my clothes are a mess, my finances are a mess. 65 00:03:12,680 --> 00:03:14,720 Speaker 2: My office is a mess because I think we work 66 00:03:14,800 --> 00:03:17,560 Speaker 2: so hard and without We've got the podcast, we've got 67 00:03:17,560 --> 00:03:20,680 Speaker 2: design by Dieticians, and we've got our own businesses, plus 68 00:03:20,720 --> 00:03:23,840 Speaker 2: the kids. I just my life is out of control. 69 00:03:23,880 --> 00:03:26,480 Speaker 2: So I'm really trying to use this holiday period to 70 00:03:26,560 --> 00:03:29,960 Speaker 2: get things in order, you know, cleaning out old clothes, 71 00:03:30,240 --> 00:03:32,280 Speaker 2: going through the kids clothes, getting set up for the 72 00:03:32,360 --> 00:03:34,760 Speaker 2: year ahead, you know, making sure my office is in 73 00:03:34,800 --> 00:03:38,640 Speaker 2: good working order, like that real structural reset right now. 74 00:03:39,000 --> 00:03:40,960 Speaker 2: But I think for the rest of the year, the 75 00:03:41,000 --> 00:03:43,080 Speaker 2: other word is I want to really just be present 76 00:03:43,240 --> 00:03:45,960 Speaker 2: because I find that you probably find this too. You know, 77 00:03:45,960 --> 00:03:48,080 Speaker 2: you're so distracted all the time because work is on 78 00:03:48,120 --> 00:03:49,960 Speaker 2: the phone twenty four seven. You know, we've got three 79 00:03:50,000 --> 00:03:53,960 Speaker 2: Instagram accounts to monitor, We've got constant inquiries, and it's 80 00:03:54,000 --> 00:03:56,440 Speaker 2: addictive in a way to keep working. And I notice 81 00:03:56,440 --> 00:03:58,839 Speaker 2: my boys really are upset when I'm on the phone now. 82 00:03:58,920 --> 00:04:00,600 Speaker 2: You know, they love nothing more than just me to 83 00:04:00,600 --> 00:04:03,080 Speaker 2: watch TV with them and put the phone down. And 84 00:04:03,160 --> 00:04:05,040 Speaker 2: so I'm really going to try and be present with 85 00:04:05,080 --> 00:04:08,360 Speaker 2: them and with people when I'm you know, spending time 86 00:04:08,440 --> 00:04:12,960 Speaker 2: with friends and family or whatever I'm doing, because Unfortunately, 87 00:04:12,960 --> 00:04:15,080 Speaker 2: work does tend to take over, but that's not what 88 00:04:15,120 --> 00:04:18,600 Speaker 2: we remember. Really. It's important, but it's not so you know, 89 00:04:18,640 --> 00:04:20,520 Speaker 2: at the moment, I'm resetting, and then I'm going to 90 00:04:20,560 --> 00:04:24,120 Speaker 2: try and be present to enjoy those special times amongst 91 00:04:24,160 --> 00:04:26,480 Speaker 2: all the work. So maybe I'll be better at achieving 92 00:04:26,520 --> 00:04:29,240 Speaker 2: that than the other few years, which I've just been 93 00:04:29,279 --> 00:04:32,359 Speaker 2: a complete mess. So we're just luck. I like yours ease, 94 00:04:32,839 --> 00:04:34,440 Speaker 2: going to try and be present and let's give it 95 00:04:34,440 --> 00:04:36,920 Speaker 2: a read of It can't be any worse in last year. 96 00:04:38,920 --> 00:04:39,200 Speaker 1: I know. 97 00:04:39,279 --> 00:04:41,320 Speaker 2: We always go into thee with such high hopes and 98 00:04:41,360 --> 00:04:42,200 Speaker 2: it just kicks us something. 99 00:04:42,320 --> 00:04:44,560 Speaker 1: Ahs. I don't know what's going on anyway. 100 00:04:44,560 --> 00:04:46,400 Speaker 2: Maybe this year will be more. Maybe I think that's 101 00:04:46,400 --> 00:04:48,200 Speaker 2: just modern life. Though I say this to clients all 102 00:04:48,240 --> 00:04:50,960 Speaker 2: the time, and reading back through old updates i'd written 103 00:04:51,000 --> 00:04:54,000 Speaker 2: ten fifteen years ago, I start them off and going, oh, 104 00:04:54,000 --> 00:04:55,839 Speaker 2: it's been a hard year. I think that this is 105 00:04:55,880 --> 00:04:58,680 Speaker 2: modern life. Maybe life is just hard and more complex, 106 00:04:58,760 --> 00:05:01,560 Speaker 2: and maybe we're unrealistic, you know, expectations of thinking for 107 00:05:01,600 --> 00:05:03,880 Speaker 2: a good year. It's always just going to be up 108 00:05:03,920 --> 00:05:05,880 Speaker 2: and down and just hanging on for dear life. And 109 00:05:06,360 --> 00:05:09,520 Speaker 2: maybe that's an acceptance thing that will benefit us all. 110 00:05:09,640 --> 00:05:10,800 Speaker 2: It's just another year down. 111 00:05:11,560 --> 00:05:12,920 Speaker 1: Well, here's to this year. 112 00:05:12,920 --> 00:05:16,080 Speaker 2: Hopefully that'll here's here's yeah, here's for everyone. I hope 113 00:05:16,080 --> 00:05:17,640 Speaker 2: we'd love to hear your words of the years, so 114 00:05:17,760 --> 00:05:19,919 Speaker 2: send it through to us on our insta. Send it 115 00:05:19,920 --> 00:05:21,880 Speaker 2: through because we do love to hear your feedback. And 116 00:05:21,920 --> 00:05:23,520 Speaker 2: I do think it's good at this time when you 117 00:05:23,520 --> 00:05:25,560 Speaker 2: have a little bit of space. I also think it's 118 00:05:25,600 --> 00:05:28,560 Speaker 2: really good to be sort of goal orientated and say, right, 119 00:05:28,600 --> 00:05:30,040 Speaker 2: by the time it gets to Easter, I want to 120 00:05:30,120 --> 00:05:31,880 Speaker 2: achieve this, By the time it gets to the mid 121 00:05:32,000 --> 00:05:34,240 Speaker 2: year holiday, I want to achieve this. It breaks down 122 00:05:34,320 --> 00:05:36,640 Speaker 2: the year because I think that final quarter is always 123 00:05:36,680 --> 00:05:39,320 Speaker 2: such a whirlwind. If you're trying to achieve stuff, then 124 00:05:39,360 --> 00:05:41,919 Speaker 2: you've got Buckley's chant, so you know, really being mindful 125 00:05:41,960 --> 00:05:43,680 Speaker 2: that first half of the year is when a lot 126 00:05:43,720 --> 00:05:45,479 Speaker 2: of big goals can be kicked. So I think that's 127 00:05:45,560 --> 00:05:47,560 Speaker 2: useful for anyone listening about where you want to be 128 00:05:47,600 --> 00:05:50,680 Speaker 2: headed to. But I wanted to talk about a topic 129 00:05:50,760 --> 00:05:53,560 Speaker 2: that I actually don't know if we've ever covered on 130 00:05:53,600 --> 00:05:56,080 Speaker 2: the Nutrition Couch because I had had a sort of 131 00:05:56,160 --> 00:06:00,520 Speaker 2: profound conversation with a client about their cravings. You do 132 00:06:00,680 --> 00:06:05,560 Speaker 2: understand that when you have blood glucose levels are tightly controlled, 133 00:06:06,160 --> 00:06:09,839 Speaker 2: and when you're eating a balanced plan, it should control 134 00:06:09,880 --> 00:06:13,119 Speaker 2: your cravings. And she hadn't made that link. She thought 135 00:06:13,200 --> 00:06:15,680 Speaker 2: that her cravings were sort of popping up out of 136 00:06:15,720 --> 00:06:19,040 Speaker 2: nowhere and she had no control over it, when really, 137 00:06:19,080 --> 00:06:21,960 Speaker 2: I said, Whilst at times we may have a random craving, 138 00:06:22,000 --> 00:06:23,760 Speaker 2: you know, before you get your period, you might really 139 00:06:23,800 --> 00:06:26,640 Speaker 2: crave chocolate, or you know, you might watch a TV 140 00:06:26,680 --> 00:06:28,400 Speaker 2: commercial for a burger and that's all you can think 141 00:06:28,400 --> 00:06:31,080 Speaker 2: about for the next day, but in general, in my 142 00:06:31,120 --> 00:06:36,279 Speaker 2: clinical experience, cravings are often secondary to your baseline food plan. 143 00:06:36,960 --> 00:06:39,880 Speaker 2: And so the classic example is when people actively restrict 144 00:06:39,920 --> 00:06:43,360 Speaker 2: carbohydrates through the day, so they start with a protein 145 00:06:43,400 --> 00:06:45,719 Speaker 2: shake and then or just plain eggs and then tuna 146 00:06:45,760 --> 00:06:48,520 Speaker 2: salad for lunch, and then they'll describe this terrible craving 147 00:06:48,560 --> 00:06:51,120 Speaker 2: at four PM. Well, it's not your craving at four 148 00:06:51,120 --> 00:06:54,039 Speaker 2: We've got a target. It's your foundation of nutrition, so 149 00:06:54,080 --> 00:06:56,359 Speaker 2: that your blood glucose levels are tightly controlled and you 150 00:06:56,400 --> 00:06:58,560 Speaker 2: don't have peaks and troughs, because when you have those troughs, 151 00:06:58,600 --> 00:07:00,920 Speaker 2: that's when your body will send out all of these 152 00:07:00,960 --> 00:07:04,400 Speaker 2: signals that you need basically sweet tasting food, which explains 153 00:07:04,400 --> 00:07:07,279 Speaker 2: why it's a sweet craving. So the first area I 154 00:07:07,279 --> 00:07:09,560 Speaker 2: wanted to talk about was a lot of the time 155 00:07:09,640 --> 00:07:13,280 Speaker 2: we have huge control over our cravings. So I would 156 00:07:13,320 --> 00:07:16,240 Speaker 2: say the first part of it is the physiological cravings, 157 00:07:16,560 --> 00:07:19,800 Speaker 2: where the most important thing you can do is eat 158 00:07:19,920 --> 00:07:22,880 Speaker 2: balanced amounts of carbohydrate and protein through the day every 159 00:07:22,880 --> 00:07:25,240 Speaker 2: three to four hours. That will go a long way 160 00:07:25,280 --> 00:07:29,040 Speaker 2: in preventing that mid afternoon craving. And whilst you may 161 00:07:29,200 --> 00:07:32,360 Speaker 2: have a programmed effect of wanting something sweet, it won't 162 00:07:32,360 --> 00:07:34,680 Speaker 2: be so strong that it's making you go to the 163 00:07:34,720 --> 00:07:37,720 Speaker 2: local quickie mart and pick up sweet food. So you 164 00:07:37,800 --> 00:07:40,160 Speaker 2: have a lot more control over that than you realize. 165 00:07:40,480 --> 00:07:43,120 Speaker 2: But the other one that pops up leanne is the 166 00:07:43,200 --> 00:07:45,800 Speaker 2: after dinner cravings, and I'll tell you why they happen. 167 00:07:46,200 --> 00:07:49,840 Speaker 2: It's a programming effect over time. It's not that suddenly 168 00:07:49,880 --> 00:07:52,720 Speaker 2: your body is craving a Mars bar. It's that your 169 00:07:52,760 --> 00:07:55,640 Speaker 2: brain is expecting something sweet at that time, and you've 170 00:07:55,680 --> 00:07:58,240 Speaker 2: taught it to want that. So if you eat a 171 00:07:58,320 --> 00:08:01,880 Speaker 2: Mars bar at eight pm tomorrow the next day, the 172 00:08:01,960 --> 00:08:04,920 Speaker 2: day after I guarantee you by the fourth day, you'll 173 00:08:04,960 --> 00:08:07,320 Speaker 2: be thinking about Mars bars at eight o'clock. So again, 174 00:08:07,920 --> 00:08:11,920 Speaker 2: don't underestimate the power you have over programming your cravings 175 00:08:11,920 --> 00:08:14,560 Speaker 2: in a certain way. And that's why sometimes it takes 176 00:08:14,560 --> 00:08:16,840 Speaker 2: a little bit of time to change them. Because if 177 00:08:16,840 --> 00:08:20,120 Speaker 2: you're in a habit of always having something sweet after dinner, 178 00:08:20,480 --> 00:08:22,760 Speaker 2: always having that second coffee in the morning even though 179 00:08:22,760 --> 00:08:25,200 Speaker 2: you don't need it, always grabbing a pastry when you 180 00:08:25,240 --> 00:08:28,200 Speaker 2: go past a certain store, the first time you stop 181 00:08:28,280 --> 00:08:31,320 Speaker 2: doing that, it'll be uncomfortable, the second time less so, 182 00:08:31,520 --> 00:08:32,960 Speaker 2: but by the time you get to the third or 183 00:08:33,000 --> 00:08:35,640 Speaker 2: fourth you were able to Just as you've programmed it in, 184 00:08:36,000 --> 00:08:38,280 Speaker 2: you can program it out, which is why looking at 185 00:08:38,320 --> 00:08:41,760 Speaker 2: your food habits that you've developed and why is actually 186 00:08:41,760 --> 00:08:44,360 Speaker 2: a really important part of craving management. It's not like 187 00:08:44,440 --> 00:08:47,400 Speaker 2: you don't have control over your cravings. That's a complete myth. 188 00:08:47,520 --> 00:08:49,319 Speaker 1: Yeah, and I think it's really interesting. And it's funny 189 00:08:49,320 --> 00:08:51,760 Speaker 1: that you had quite a profound conversation with a client 190 00:08:51,880 --> 00:08:54,360 Speaker 1: this week because I also did the same thing, and 191 00:08:54,400 --> 00:08:56,640 Speaker 1: it was slightly different, like we'd she'd been working with 192 00:08:56,679 --> 00:08:58,720 Speaker 1: me for a while. We talked about the balance meals 193 00:08:58,720 --> 00:09:01,440 Speaker 1: we talked about, think another concept is making sure the 194 00:09:01,440 --> 00:09:04,679 Speaker 1: meals are satisfied. Like she, due to business, falls back 195 00:09:04,720 --> 00:09:08,520 Speaker 1: on very similar what some might call boring meals. You know, protein, carb, 196 00:09:08,640 --> 00:09:12,440 Speaker 1: veggie doesn't work, yes? Is it sometimes a bit boring? Yes? 197 00:09:12,640 --> 00:09:15,800 Speaker 1: And because some of those meals were satisfying to her, 198 00:09:16,240 --> 00:09:18,439 Speaker 1: she was craving a lot of what she would call 199 00:09:18,520 --> 00:09:21,360 Speaker 1: like more exciting or delicious or soul food type stuff. 200 00:09:21,360 --> 00:09:24,400 Speaker 1: So I think building satisfying meals early in the day 201 00:09:24,679 --> 00:09:27,880 Speaker 1: goes a long way for cravings, particularly at nighttime. But 202 00:09:27,960 --> 00:09:30,760 Speaker 1: the other thing is looking for the trigger and not 203 00:09:30,840 --> 00:09:33,560 Speaker 1: just the food. Like often we think like the sugar 204 00:09:33,559 --> 00:09:36,320 Speaker 1: craving comes out of nowhere, the craving for salty or 205 00:09:36,480 --> 00:09:39,680 Speaker 1: crunchy food comes out of nowhere. Often it's not really 206 00:09:39,720 --> 00:09:42,760 Speaker 1: about food. Sometimes it is, but often it's not. Often 207 00:09:42,800 --> 00:09:50,640 Speaker 1: it's linked to an emotion, whether that craving comes from tiredness, fatigue, stress, dehydration, boredom, 208 00:09:50,960 --> 00:09:53,800 Speaker 1: or just simply wanting to reward yourself. A lot of 209 00:09:53,840 --> 00:09:56,640 Speaker 1: the time a craving is linked to a trigger, it's 210 00:09:56,640 --> 00:09:58,920 Speaker 1: not really about the food. So if you can start 211 00:09:58,920 --> 00:10:02,719 Speaker 1: by asking yourself, what do I actually really need right now, 212 00:10:02,800 --> 00:10:04,920 Speaker 1: if I've had a really stressful day, do I just 213 00:10:04,960 --> 00:10:06,800 Speaker 1: need to vent to someone. Do I need to like 214 00:10:07,160 --> 00:10:10,880 Speaker 1: go and you know, have some alone time with my partner. 215 00:10:10,880 --> 00:10:12,520 Speaker 1: Do I need to go and have a warm shower. 216 00:10:12,679 --> 00:10:14,960 Speaker 1: Do I need just ten minutes sort of uninterrupted time 217 00:10:15,000 --> 00:10:17,679 Speaker 1: from the kids to be able to do something for myself. 218 00:10:18,040 --> 00:10:20,560 Speaker 1: What is it that your body actually needs right now? 219 00:10:20,640 --> 00:10:23,440 Speaker 1: Because it's often the craving for food or alcohol. And 220 00:10:23,480 --> 00:10:25,280 Speaker 1: I've also got a lot of clients who might use 221 00:10:25,320 --> 00:10:28,040 Speaker 1: alcohol to kind of numb some of these emotions as well. 222 00:10:28,320 --> 00:10:30,720 Speaker 1: So cravings aren't just sugar. They can be a number 223 00:10:30,720 --> 00:10:34,400 Speaker 1: of different things. Often that is tied to an emotion 224 00:10:34,600 --> 00:10:37,120 Speaker 1: that we're not quite ready to deal with, and we 225 00:10:37,400 --> 00:10:40,320 Speaker 1: use food or alcohol because it's quick, it's instant, and 226 00:10:40,360 --> 00:10:42,199 Speaker 1: it gives us that dope, mean hit, and it makes 227 00:10:42,280 --> 00:10:44,600 Speaker 1: us feel better, and it's pretty cheap most of the time. 228 00:10:44,600 --> 00:10:46,720 Speaker 1: You know, it's far cheaper then going to multiple rounds 229 00:10:46,720 --> 00:10:49,680 Speaker 1: of therapy or doing the work. So I often say 230 00:10:49,679 --> 00:10:51,720 Speaker 1: to my clients, look for the trigger, and then you 231 00:10:51,800 --> 00:10:55,240 Speaker 1: have to get okay with being uncomfortable, because avoiding a 232 00:10:55,320 --> 00:10:58,720 Speaker 1: craving or writing out a craving is uncomfortable because often 233 00:10:58,720 --> 00:11:00,720 Speaker 1: you've got to go deeper in things. What is this 234 00:11:00,840 --> 00:11:02,959 Speaker 1: link to have had a really crappy day at work? Now, 235 00:11:03,000 --> 00:11:05,079 Speaker 1: I feel like I want to reward myself by eating 236 00:11:05,120 --> 00:11:08,080 Speaker 1: some chocolate. But will that actually make you feel better 237 00:11:08,200 --> 00:11:09,920 Speaker 1: or is it just a band aid fix. You're going 238 00:11:09,960 --> 00:11:11,760 Speaker 1: to go back to your crappy job and their crappy 239 00:11:11,760 --> 00:11:14,240 Speaker 1: work environment tomorrow. The craving is going to be there 240 00:11:14,240 --> 00:11:17,120 Speaker 1: tomorrow as well. So it's not as simple as a 241 00:11:17,160 --> 00:11:20,520 Speaker 1: fix of sometimes having balanced meals. Sometimes it is. Sometimes 242 00:11:20,520 --> 00:11:24,240 Speaker 1: it is more about making a more satisfying meal. But often, 243 00:11:24,520 --> 00:11:27,080 Speaker 1: particularly for clients, they get cravings a lot, and that 244 00:11:27,120 --> 00:11:30,160 Speaker 1: they occurring Most of the time. I find it's that 245 00:11:30,280 --> 00:11:32,640 Speaker 1: deeper issue where it's tied to more of an emotion 246 00:11:33,120 --> 00:11:34,840 Speaker 1: and it needs a little bit of that deeper work 247 00:11:34,880 --> 00:11:37,960 Speaker 1: and just to learn to sit in that uncomfortableness, which 248 00:11:38,040 --> 00:11:41,199 Speaker 1: people don't like doing. You know, humans don't like being uncomfortable, 249 00:11:41,480 --> 00:11:43,439 Speaker 1: and so we tend to numb that with food or 250 00:11:43,440 --> 00:11:46,440 Speaker 1: alcohol because it's so much easier than actually dealing with that. 251 00:11:46,840 --> 00:11:48,800 Speaker 1: So I guess it depends on the level of craving 252 00:11:48,840 --> 00:11:51,079 Speaker 1: whether or not you need more of that professional input 253 00:11:51,120 --> 00:11:53,880 Speaker 1: from a dietician, from a psychologist. But I do think 254 00:11:53,920 --> 00:11:56,760 Speaker 1: it's well worth asking yourself the question what does my 255 00:11:56,880 --> 00:11:59,559 Speaker 1: body actually need right now? And sometimes it might just 256 00:11:59,600 --> 00:12:02,400 Speaker 1: be a golos of wine. Sometimes it might be some chocolate, 257 00:12:02,600 --> 00:12:05,240 Speaker 1: But most of the time the body is actually looking 258 00:12:05,280 --> 00:12:06,960 Speaker 1: for a little bit of self care or just a 259 00:12:06,960 --> 00:12:10,320 Speaker 1: bit of human connection or something, and not actually food 260 00:12:10,400 --> 00:12:12,280 Speaker 1: like we think it is, you know, ninety nine percent 261 00:12:12,320 --> 00:12:14,000 Speaker 1: of the time. True. 262 00:12:14,000 --> 00:12:16,720 Speaker 2: There was a research study done with people who reported 263 00:12:16,800 --> 00:12:20,240 Speaker 2: cravings and the participants had to go for a walk 264 00:12:20,320 --> 00:12:23,280 Speaker 2: before they indulged in chocolate. That was the whole intervention, 265 00:12:23,720 --> 00:12:26,480 Speaker 2: and there was a significant reduction in cravings just by 266 00:12:26,520 --> 00:12:28,920 Speaker 2: breaking the cycle. So that's a big part of it 267 00:12:29,000 --> 00:12:31,680 Speaker 2: is looking for distractions. Myself, if I've had a particularly 268 00:12:31,760 --> 00:12:34,920 Speaker 2: bad day, I will always have a shower. I'll just 269 00:12:35,000 --> 00:12:37,080 Speaker 2: go and wash it off me, like it's almost like 270 00:12:37,240 --> 00:12:39,000 Speaker 2: just a reset, so then I can come back and 271 00:12:39,040 --> 00:12:41,280 Speaker 2: be present with the children, Whereas I know many of 272 00:12:41,320 --> 00:12:43,840 Speaker 2: clients would go and pour a glass of wine and 273 00:12:43,960 --> 00:12:45,720 Speaker 2: form that attachment. So you just want to have a 274 00:12:45,760 --> 00:12:48,680 Speaker 2: more positive attachment to something that's not going to undo 275 00:12:48,880 --> 00:12:50,880 Speaker 2: what you're trying to achieve with your diet. But I 276 00:12:50,880 --> 00:12:53,040 Speaker 2: had another example with my client and she had said, 277 00:12:53,320 --> 00:12:55,000 Speaker 2: you know, I was craving something sweet and I ate 278 00:12:55,000 --> 00:12:57,720 Speaker 2: a whole block of chocolate. But my question was not 279 00:12:57,920 --> 00:13:00,040 Speaker 2: around the craving. My question was why was there a 280 00:13:00,080 --> 00:13:02,520 Speaker 2: block of chocolate you could eat? So if you are 281 00:13:02,760 --> 00:13:06,240 Speaker 2: or have a history of programming to overeat for certain foods, 282 00:13:06,240 --> 00:13:08,080 Speaker 2: like a packet of biscuit, it's a bottle of wine, 283 00:13:08,400 --> 00:13:11,679 Speaker 2: a block of chocolate, the first thing behavioral strategy you 284 00:13:11,679 --> 00:13:14,280 Speaker 2: can do is not have that food there because if 285 00:13:14,320 --> 00:13:16,960 Speaker 2: you can't soothe in that way, you can't soothe in 286 00:13:17,000 --> 00:13:19,000 Speaker 2: that way. It requires a whole new level of effort 287 00:13:19,280 --> 00:13:21,040 Speaker 2: to then go and pick it up. So that's the 288 00:13:21,080 --> 00:13:24,520 Speaker 2: other behavioral management you do have control over. So I 289 00:13:24,520 --> 00:13:26,599 Speaker 2: think when it's more behavioral patterns of eating, it's not 290 00:13:26,640 --> 00:13:29,160 Speaker 2: a craving, that is something you have complete control over. 291 00:13:29,520 --> 00:13:32,200 Speaker 2: A craving is, as I said, you're getting your period 292 00:13:32,240 --> 00:13:34,280 Speaker 2: and all you can think about is a macas fast 293 00:13:34,280 --> 00:13:36,920 Speaker 2: food meal like that's an example, or when you're pregnant 294 00:13:37,000 --> 00:13:39,840 Speaker 2: and you want to eat peppermints because you just have 295 00:13:39,880 --> 00:13:43,200 Speaker 2: to crunch on something. That's a craving when it's self 296 00:13:43,240 --> 00:13:45,800 Speaker 2: soothing with things like chocolate ice cream. I would argue 297 00:13:45,800 --> 00:13:49,120 Speaker 2: that's blood glucose issues or behavioral programming, and both of 298 00:13:49,160 --> 00:13:51,360 Speaker 2: which you have a lot more control over than you think. 299 00:13:51,720 --> 00:13:55,400 Speaker 1: Or sometimes like that more of that emotional type eating. Yep, yeah, 300 00:13:55,440 --> 00:13:55,840 Speaker 1: I'm true. 301 00:13:55,880 --> 00:13:57,400 Speaker 2: So I thought it was a really good topic because 302 00:13:57,400 --> 00:13:59,199 Speaker 2: I think it will resonate with a lot of our 303 00:13:59,240 --> 00:14:00,640 Speaker 2: listeners exactly. 304 00:14:00,800 --> 00:14:03,199 Speaker 1: Yeah, definitely, And sleep is something else that resonates with 305 00:14:03,240 --> 00:14:05,320 Speaker 1: a lot of our listeners. So whenever we do see 306 00:14:05,360 --> 00:14:08,600 Speaker 1: a little bit of new research around sleep, we like 307 00:14:08,679 --> 00:14:10,400 Speaker 1: that because you know, there's all the things that you 308 00:14:10,400 --> 00:14:11,880 Speaker 1: can do. You can try to go to bed and 309 00:14:11,960 --> 00:14:13,800 Speaker 1: wake up at a certain time, you can take a 310 00:14:13,840 --> 00:14:16,240 Speaker 1: little bit of magnesium, you can make your bedroom nice 311 00:14:16,280 --> 00:14:18,520 Speaker 1: and cool, you can put on some white noise like 312 00:14:18,559 --> 00:14:20,440 Speaker 1: There's a lot of things that you can do. But 313 00:14:20,520 --> 00:14:22,120 Speaker 1: at the end of the day, there are still so 314 00:14:22,280 --> 00:14:24,480 Speaker 1: many of our clients, and I assume so many of 315 00:14:24,520 --> 00:14:27,320 Speaker 1: our listeners who struggle with sleep, and I certainly am 316 00:14:27,360 --> 00:14:29,360 Speaker 1: one of those. And that's why when we developed our 317 00:14:29,400 --> 00:14:32,360 Speaker 1: triple magnesium from designed by dietitians, I was very very 318 00:14:32,400 --> 00:14:34,680 Speaker 1: excited because we know how helpful that is for sleep. 319 00:14:34,960 --> 00:14:37,440 Speaker 1: But whenever we can do any more of these whole 320 00:14:37,440 --> 00:14:41,160 Speaker 1: food focused strategies for sleep, we really like that as dietitians. 321 00:14:41,200 --> 00:14:45,440 Speaker 1: So you know, this one was particularly good because poor sleep, 322 00:14:46,000 --> 00:14:48,400 Speaker 1: you know, it has a serious negative impact on our health. 323 00:14:48,440 --> 00:14:50,440 Speaker 1: It can take a really serious toll on our health. 324 00:14:50,480 --> 00:14:53,560 Speaker 1: It can have impacts on our heart, in our metabolic health, 325 00:14:54,000 --> 00:14:57,560 Speaker 1: in terms of our memory, our processing, our learning, our productivity, 326 00:14:57,800 --> 00:15:00,800 Speaker 1: our energy levels, even our relationships. I don't get much 327 00:15:00,800 --> 00:15:02,440 Speaker 1: sleep for a couple of days, I'm not a very 328 00:15:02,480 --> 00:15:06,240 Speaker 1: happy person to be around. So whenever we see stuff 329 00:15:06,280 --> 00:15:09,760 Speaker 1: around sleep, it's a good thing. So this new recent 330 00:15:10,160 --> 00:15:13,880 Speaker 1: study came from the University of Chicago Medicine and Columbia University, 331 00:15:14,200 --> 00:15:17,960 Speaker 1: and together they found that essentially eating more fruits, vegetables, 332 00:15:17,960 --> 00:15:20,360 Speaker 1: and whole grain carbs, So all of those who are 333 00:15:20,520 --> 00:15:23,280 Speaker 1: anti carb, we definitely want our whole grain calves were 334 00:15:23,320 --> 00:15:26,400 Speaker 1: in a rainey of different reasons and now sleep quality. 335 00:15:26,680 --> 00:15:29,640 Speaker 1: So eating more fruits, veggies, and whole grain calbs throughout 336 00:15:29,640 --> 00:15:32,600 Speaker 1: the day was linked to better sleep quality at nighttime. 337 00:15:33,200 --> 00:15:36,160 Speaker 1: So it wasn't a huge huge result, but it basically 338 00:15:36,200 --> 00:15:39,360 Speaker 1: followed some participants and they recommended that those participants have 339 00:15:39,400 --> 00:15:42,080 Speaker 1: about five cups of fruits and vegetables a day, which 340 00:15:42,120 --> 00:15:45,960 Speaker 1: is actually below the guidelines for Australians. We want five 341 00:15:46,040 --> 00:15:48,720 Speaker 1: serves of just vegetables and then two serves of fruit 342 00:15:48,760 --> 00:15:51,200 Speaker 1: a day as well. And those participants that were able 343 00:15:51,240 --> 00:15:53,960 Speaker 1: to meet those requirements of that extra fresh food had 344 00:15:54,000 --> 00:15:57,720 Speaker 1: about a sixteen percent improvement in sleep quality compared to 345 00:15:57,760 --> 00:16:00,520 Speaker 1: those who didn't need much at all. They measured the 346 00:16:00,560 --> 00:16:03,600 Speaker 1: sleep quality improvements via a risk monitor. So if you 347 00:16:03,680 --> 00:16:05,680 Speaker 1: have something like a garment, for example, and you wear 348 00:16:05,720 --> 00:16:08,080 Speaker 1: that at nighttime, it can show you the different stages 349 00:16:08,080 --> 00:16:10,440 Speaker 1: of sleep you go through, when you're in that deep sleep, 350 00:16:10,480 --> 00:16:12,560 Speaker 1: when you're in that light asleep, and give you like 351 00:16:12,600 --> 00:16:14,720 Speaker 1: a good summary of that. So that's how they used. 352 00:16:14,880 --> 00:16:17,960 Speaker 1: They use risk monitors to measure that during this study. 353 00:16:18,120 --> 00:16:20,600 Speaker 1: So it wasn't a huge study like we probably would 354 00:16:20,720 --> 00:16:23,120 Speaker 1: like some extra research on it. But I think it's 355 00:16:23,120 --> 00:16:25,200 Speaker 1: such a simple thing to do is focus on more 356 00:16:25,240 --> 00:16:27,880 Speaker 1: fruit and vegetables and hopefully the quality of your diet 357 00:16:27,920 --> 00:16:30,560 Speaker 1: improves at night, because I've certainly my self experience it 358 00:16:30,600 --> 00:16:32,200 Speaker 1: and also had a ton of clients who say to 359 00:16:32,240 --> 00:16:34,960 Speaker 1: me when I eat better. Just generally overall, on that 360 00:16:35,000 --> 00:16:37,520 Speaker 1: of course means more fruits and veggies, more whole grains, 361 00:16:37,520 --> 00:16:40,120 Speaker 1: more fresh food. You sleep better because I think when 362 00:16:40,120 --> 00:16:42,920 Speaker 1: you're having these large, heavy meals at nighttime that sleep 363 00:16:43,040 --> 00:16:45,840 Speaker 1: is disrupted a little bit. So it makes sense. Yeah, 364 00:16:45,880 --> 00:16:46,960 Speaker 1: what are your thoughts in the study. 365 00:16:47,400 --> 00:16:49,800 Speaker 2: I think it links to research we know from women 366 00:16:49,840 --> 00:16:53,760 Speaker 2: who are imperium menopausal and they experience sleep disturbance because 367 00:16:53,760 --> 00:16:57,040 Speaker 2: of the impact of the hormonial changes on the hypothalamus, 368 00:16:57,040 --> 00:17:01,360 Speaker 2: which regulates body temperature and the sleepwake cycle. And again 369 00:17:01,440 --> 00:17:04,720 Speaker 2: the evidence always comes back to the Mediterranean style of 370 00:17:04,720 --> 00:17:08,679 Speaker 2: eating has the biggest improvements in sleep and also reduction 371 00:17:08,800 --> 00:17:11,479 Speaker 2: in night sweats. So that is simply seven to ten 372 00:17:11,520 --> 00:17:13,640 Speaker 2: serves of fresh fruits and vegetables, a couple of serves 373 00:17:13,640 --> 00:17:16,040 Speaker 2: of extravergent olive oil. And you know, if you think 374 00:17:16,080 --> 00:17:18,880 Speaker 2: about typical patterns, a lot of people still drink alcohol, 375 00:17:19,200 --> 00:17:22,160 Speaker 2: They're often having caffeine through the afternoon, they're having chocolate 376 00:17:22,160 --> 00:17:24,080 Speaker 2: and treats at night. These are all foods that you 377 00:17:24,119 --> 00:17:27,560 Speaker 2: would say contraindicated in terms of sleep if you're more sensitive. 378 00:17:27,920 --> 00:17:30,840 Speaker 2: So to me, that fits just perfectly with that, and 379 00:17:30,920 --> 00:17:33,280 Speaker 2: I think that's sleep ritual, whether it's having you know, 380 00:17:33,320 --> 00:17:35,760 Speaker 2: one of our rest hot chocolate with magnesium or a 381 00:17:35,800 --> 00:17:38,200 Speaker 2: magnesium drink you know an hour or two as well. 382 00:17:38,520 --> 00:17:40,320 Speaker 2: You know, they are things that are proven to help 383 00:17:40,400 --> 00:17:43,439 Speaker 2: improve sleep quality and helping people get stay to sleep. 384 00:17:43,800 --> 00:17:45,879 Speaker 2: So again, we have a lot more control over it 385 00:17:46,280 --> 00:17:49,040 Speaker 2: than we do think. And yeah, the research is consistently 386 00:17:49,040 --> 00:17:53,000 Speaker 2: coming up with those fresh food habits and yeah, not 387 00:17:53,000 --> 00:17:54,840 Speaker 2: going to bet on a full stomach and things like that, 388 00:17:54,920 --> 00:17:58,160 Speaker 2: so yeah, makes sense, but also proven scientifically to help 389 00:17:58,200 --> 00:18:02,320 Speaker 2: those inflammatory markers which appear to disrupt some of those cycles. 390 00:18:03,560 --> 00:18:05,480 Speaker 2: All right, Leanne, I found you on new ice cream, 391 00:18:05,840 --> 00:18:08,879 Speaker 2: the product obviously getting some early on set dementia, the 392 00:18:08,960 --> 00:18:11,679 Speaker 2: products I'd originally said, Leanne tells me we've already done, 393 00:18:12,040 --> 00:18:16,119 Speaker 2: which I promptly had forgotten. But there's a lot of 394 00:18:16,160 --> 00:18:18,879 Speaker 2: new ice creams in the supermarket land, and one of 395 00:18:18,880 --> 00:18:22,720 Speaker 2: them is being heavily marketed at the moment from Peters 396 00:18:23,560 --> 00:18:26,200 Speaker 2: And yeah, take it away, what do we think? 397 00:18:26,440 --> 00:18:29,280 Speaker 1: Yeah, there is actually a lot of new ice creams 398 00:18:29,280 --> 00:18:31,320 Speaker 1: on the market at the moment. Is it somewhere or 399 00:18:31,520 --> 00:18:33,520 Speaker 1: just everyone's on like an ice cream trucket. There's a 400 00:18:33,560 --> 00:18:35,200 Speaker 1: lot of new ice creams on the market. 401 00:18:35,560 --> 00:18:41,760 Speaker 2: Maybe because chocolate's so expensive, like there is no cheaper, 402 00:18:42,000 --> 00:18:45,560 Speaker 2: so interesting, but anyway, I don't always have a lot 403 00:18:45,600 --> 00:18:47,880 Speaker 2: of dairy in them. The ice cream dream wash. 404 00:18:48,600 --> 00:18:50,800 Speaker 1: So these ones are from Peter's. They are Australian made, 405 00:18:50,800 --> 00:18:53,880 Speaker 1: which we like. There is I think for now there's 406 00:18:53,960 --> 00:18:56,680 Speaker 1: nine pops, so they're called little pops. The ones we've 407 00:18:56,720 --> 00:18:59,400 Speaker 1: chosen today, the strawberry flavor. I've seen quite a lot 408 00:18:59,400 --> 00:19:02,560 Speaker 1: of you would call them influencers online promoting them. I 409 00:19:02,600 --> 00:19:05,879 Speaker 1: haven't tried it myself. No one sat many thanks for that. 410 00:19:06,240 --> 00:19:10,639 Speaker 1: No one's a mean either, rude anyway. Anyway, there's nine 411 00:19:10,680 --> 00:19:13,480 Speaker 1: per pack. They generally retail for eight dollars. I'm looking 412 00:19:13,480 --> 00:19:15,679 Speaker 1: at the Coll's website at the moment. They do often. 413 00:19:16,000 --> 00:19:18,480 Speaker 1: The week before they were half priced for about four dollars, 414 00:19:18,480 --> 00:19:20,520 Speaker 1: so that's, you know, that's pretty budget friendly. Four dollars 415 00:19:20,560 --> 00:19:23,800 Speaker 1: for nine nine servings. But they're quite small, you know, 416 00:19:23,800 --> 00:19:26,000 Speaker 1: and we like that as dieticians. We like portion control 417 00:19:26,040 --> 00:19:28,600 Speaker 1: when it comes to treats. They're less than one hundred calories, 418 00:19:28,600 --> 00:19:31,440 Speaker 1: so I think they clocking around ninety calories for one 419 00:19:31,480 --> 00:19:34,880 Speaker 1: little pop. Eleven grams of carbohydrates are pretty low. Carb 420 00:19:35,119 --> 00:19:38,880 Speaker 1: nine grams of sugar, no dietary fiber that's very normal. 421 00:19:39,400 --> 00:19:43,520 Speaker 1: Zero grams of uh. Where's the fat total? Zerograms of 422 00:19:43,640 --> 00:19:46,879 Speaker 1: saturated fat four point seven grams of fat total, So 423 00:19:47,000 --> 00:19:48,919 Speaker 1: like pretty good nutrition wise, Like when you look at 424 00:19:48,960 --> 00:19:53,439 Speaker 1: the ingredient macropanel pretty good and ingredient wise, it's like 425 00:19:53,560 --> 00:19:55,800 Speaker 1: most kind of chocolate, Like they're like a strawberry ice 426 00:19:55,840 --> 00:19:58,200 Speaker 1: cream covered and a little bit of chocolate, So very 427 00:19:58,240 --> 00:20:00,679 Speaker 1: similar to most of those on the mark. It's nothing, 428 00:20:01,040 --> 00:20:03,720 Speaker 1: you know, shocking ingredient wise, but also not the cleanest 429 00:20:03,760 --> 00:20:05,680 Speaker 1: kind of you know, ice cream on the market either. 430 00:20:06,119 --> 00:20:10,399 Speaker 1: So ingredients are water reconstituted to give milk, milk, solid sugar, 431 00:20:10,560 --> 00:20:14,600 Speaker 1: vegetable oil, cream, milk, glucose syrup, melted extra and cocoa solids, 432 00:20:14,720 --> 00:20:18,320 Speaker 1: vegetable oil emulsifiers three two two four seven seven four 433 00:20:18,400 --> 00:20:23,119 Speaker 1: seven one, flavors, vegetable gum, salt and color. So is 434 00:20:23,119 --> 00:20:25,760 Speaker 1: this classified as an ultra process food? Yes? Could it 435 00:20:25,760 --> 00:20:28,080 Speaker 1: be a treat if you enjoyed it? Yes? Is it 436 00:20:28,080 --> 00:20:30,280 Speaker 1: more at affordable price point than some of the ice 437 00:20:30,280 --> 00:20:33,000 Speaker 1: creams on the market when they're half priced? Yes. It's 438 00:20:33,040 --> 00:20:35,960 Speaker 1: also Australian made, so you know, there's some pros and cons. 439 00:20:35,960 --> 00:20:37,840 Speaker 1: I haven't tried it. I couldn't comment on the taste 440 00:20:37,840 --> 00:20:39,760 Speaker 1: of it, but they look pretty tasty from the box, 441 00:20:40,040 --> 00:20:41,639 Speaker 1: and if you really try to achieve sort of a 442 00:20:41,640 --> 00:20:43,800 Speaker 1: calorie deficit, it could be a nice sweet treat that 443 00:20:44,640 --> 00:20:47,080 Speaker 1: is probably in line with a good amount of energy 444 00:20:47,200 --> 00:20:49,680 Speaker 1: for a little bit of dessert, you know anything Lolocking 445 00:20:49,760 --> 00:20:52,000 Speaker 1: under that one hundred calories is pretty good. What do 446 00:20:52,000 --> 00:20:53,720 Speaker 1: you think if you try them? 447 00:20:53,920 --> 00:20:56,240 Speaker 2: I haven't tried them yet. I'm like you we of course, 448 00:20:56,400 --> 00:20:59,080 Speaker 2: our top Brady episode of the whole Nutrogen Hots last 449 00:20:59,160 --> 00:21:03,359 Speaker 2: year is your mass which I promptly actually went and 450 00:21:03,359 --> 00:21:04,919 Speaker 2: bought some when they were half priced, and then I 451 00:21:05,000 --> 00:21:07,680 Speaker 2: went to the I think there's five in a packet, 452 00:21:08,200 --> 00:21:10,600 Speaker 2: so I'll try and like keep those ice creams when 453 00:21:10,640 --> 00:21:12,639 Speaker 2: it's like a family movie night. I went in and 454 00:21:12,640 --> 00:21:16,200 Speaker 2: there was like already gone, and I was like, God, 455 00:21:16,320 --> 00:21:18,880 Speaker 2: I just lived with vultures here. But they are delicious, 456 00:21:18,880 --> 00:21:20,720 Speaker 2: the Mass bars. And I'll tell you why they're delicious, 457 00:21:20,720 --> 00:21:23,040 Speaker 2: because they've got that's real chocolate on the outside. I've 458 00:21:23,040 --> 00:21:26,320 Speaker 2: realized it's not sort of compound. It's nice. I haven't 459 00:21:26,320 --> 00:21:30,239 Speaker 2: tried these because there's others i'd prefer, like the buzz Bar, 460 00:21:30,840 --> 00:21:32,480 Speaker 2: but I think if they were half priced and the 461 00:21:32,560 --> 00:21:35,840 Speaker 2: kids like them, I think they're a viable option. I 462 00:21:35,880 --> 00:21:38,159 Speaker 2: think anything small like that. We've talked about the Coals 463 00:21:38,160 --> 00:21:40,720 Speaker 2: once before, and at the price points, I think they're 464 00:21:40,800 --> 00:21:44,600 Speaker 2: very good. It's obviously highly competitive in that market, but 465 00:21:44,880 --> 00:21:46,800 Speaker 2: I think anything that's low calorie like this and the 466 00:21:46,840 --> 00:21:49,240 Speaker 2: kids like, I think when it's got chocolate on it, 467 00:21:49,280 --> 00:21:51,520 Speaker 2: I think they try and keep the kids interested, whereas 468 00:21:51,560 --> 00:21:53,840 Speaker 2: it's hard to compete, you know, an ice block again, 469 00:21:53,960 --> 00:21:56,600 Speaker 2: something that's got chocolate on it. So you know, I 470 00:21:56,600 --> 00:21:58,840 Speaker 2: think they're great if the kids like them, basically, and 471 00:21:59,520 --> 00:22:02,440 Speaker 2: I would certainly buy them. It's just that my boys 472 00:22:02,440 --> 00:22:04,679 Speaker 2: are that bit older now, so they're wanting the Maxibond 473 00:22:04,760 --> 00:22:07,000 Speaker 2: and the Gay Time, not the good old paddle pop. 474 00:22:07,119 --> 00:22:10,560 Speaker 2: So yeah, I think that, especially when chocolate is so expensive, 475 00:22:11,280 --> 00:22:14,840 Speaker 2: and from a calorie perspective, I like a portion control treat. 476 00:22:14,880 --> 00:22:16,680 Speaker 2: And one of the things I noticed with all of us, 477 00:22:16,720 --> 00:22:19,600 Speaker 2: and children particularly, is that we'll give them adult sized 478 00:22:19,600 --> 00:22:21,640 Speaker 2: treats even when they're quite small, whereas if you can 479 00:22:21,720 --> 00:22:24,480 Speaker 2: stick with child sized treats or for adult women who 480 00:22:24,520 --> 00:22:27,720 Speaker 2: want something after dinner and have that, you know, you 481 00:22:27,760 --> 00:22:30,359 Speaker 2: can easily incorporate into a meal plan and still achieve 482 00:22:30,400 --> 00:22:32,440 Speaker 2: a calorie deficit. So yeah, I hope they do well. 483 00:22:32,600 --> 00:22:35,320 Speaker 2: It's so hard to survive in supermarket these days, Like 484 00:22:35,359 --> 00:22:38,040 Speaker 2: I see how much work and effort companies put into 485 00:22:38,080 --> 00:22:41,840 Speaker 2: formulating new SKUs and the chance they survive is so 486 00:22:41,840 --> 00:22:44,840 Speaker 2: so low. Like how often do we review products and 487 00:22:44,880 --> 00:22:47,720 Speaker 2: they just don't survive in supermarket. So I will say, 488 00:22:47,720 --> 00:22:50,080 Speaker 2: if you really like you know, and we've said it before, 489 00:22:50,160 --> 00:22:52,680 Speaker 2: good products, you have to buy them because it's ruthless 490 00:22:52,680 --> 00:22:55,679 Speaker 2: in supermarket and ultimately, no matter how good they are, 491 00:22:55,720 --> 00:22:58,159 Speaker 2: they won't survive. We don't buy them. There was one 492 00:22:58,000 --> 00:23:00,040 Speaker 2: we reviewed, the coals. It was at the same and 493 00:23:00,160 --> 00:23:02,560 Speaker 2: we just saw the coals pops. They're not even survived 494 00:23:03,400 --> 00:23:05,359 Speaker 2: those ones we used to do. It was like a 495 00:23:05,400 --> 00:23:08,280 Speaker 2: mini one wasn't on a stick as well. So yeah, 496 00:23:08,480 --> 00:23:11,040 Speaker 2: good luck to them. They're a good product, but hopefully 497 00:23:11,119 --> 00:23:14,160 Speaker 2: people do also see the value in them. All rightly 498 00:23:14,240 --> 00:23:17,120 Speaker 2: and wraps. We had a listener question on our Instagram. 499 00:23:17,160 --> 00:23:18,919 Speaker 2: That's where we get all our listener questions from, so 500 00:23:19,000 --> 00:23:23,199 Speaker 2: keep them coming. Why are the low carb wraps not healthy. 501 00:23:24,040 --> 00:23:27,719 Speaker 2: So if we rewind a little bit of time, you know, 502 00:23:27,760 --> 00:23:30,280 Speaker 2: going back five ten years, wraps kind of had this 503 00:23:30,680 --> 00:23:34,000 Speaker 2: halo health halo of being healthier than bread. And I 504 00:23:34,040 --> 00:23:37,280 Speaker 2: think it's because they are smaller, maybe press they're not 505 00:23:37,320 --> 00:23:40,480 Speaker 2: as fluffy as bread perhaps. And then of course we 506 00:23:40,520 --> 00:23:43,120 Speaker 2: had the scandal like the spinach wrap with no spinach 507 00:23:44,440 --> 00:23:46,720 Speaker 2: and if you like that. And then what happened was 508 00:23:46,760 --> 00:23:49,760 Speaker 2: with wrap manufacturers, a couple of the main brands started 509 00:23:49,800 --> 00:23:53,960 Speaker 2: to do the low carb varieties. So they tweaked onto 510 00:23:53,960 --> 00:23:56,920 Speaker 2: the fact that low cup keto was a sales point, 511 00:23:57,359 --> 00:24:01,359 Speaker 2: and they were able to formulate a ultra processed food 512 00:24:01,920 --> 00:24:04,679 Speaker 2: to be quite low calorie, have a consistency of a 513 00:24:04,680 --> 00:24:07,919 Speaker 2: wrap with high fiber using kind of bamboo fiber and 514 00:24:08,480 --> 00:24:13,040 Speaker 2: processed fibers, and create something that had very little available carbohydrate. Now, 515 00:24:14,080 --> 00:24:16,960 Speaker 2: as a dietitian, if I'm having a client to have 516 00:24:17,000 --> 00:24:19,040 Speaker 2: a whole grain wrap, I want it to have carbohydrate 517 00:24:19,080 --> 00:24:21,320 Speaker 2: in it. It's a processed food to be an ultra 518 00:24:21,320 --> 00:24:25,959 Speaker 2: process wrap, and all wraps are more process than bread. 519 00:24:26,400 --> 00:24:30,879 Speaker 2: They're nutritionally inferior to bread at every level. You know, 520 00:24:31,040 --> 00:24:34,080 Speaker 2: a multi grain bread, a dense whole grain low for 521 00:24:34,200 --> 00:24:37,560 Speaker 2: really good quality sourdough. It offers whole grains, It offers 522 00:24:37,600 --> 00:24:40,399 Speaker 2: natural fiber, It offers vitamin E from the grains, it 523 00:24:40,440 --> 00:24:44,680 Speaker 2: offers vitamin B, you know, some protein. These are nutrient 524 00:24:44,760 --> 00:24:47,560 Speaker 2: dense foods and very very important for digestive health, which 525 00:24:47,600 --> 00:24:49,840 Speaker 2: is what we realize with people who do follow gluten 526 00:24:49,880 --> 00:24:54,320 Speaker 2: free diets or low carb diets is that digestive health suffers. Now, 527 00:24:54,480 --> 00:24:56,680 Speaker 2: the issue with a low carb rap is it doesn't 528 00:24:56,680 --> 00:24:59,800 Speaker 2: give us any of the whole grain. It's ultimately ultra 529 00:25:00,320 --> 00:25:03,199 Speaker 2: which all wraps are, even a whole grain wrap, and 530 00:25:03,240 --> 00:25:07,320 Speaker 2: it's just basically this formulated food. So I don't think 531 00:25:07,320 --> 00:25:10,560 Speaker 2: they're healthy at all. Now, even a whole grain mini wrap, 532 00:25:10,600 --> 00:25:12,920 Speaker 2: which are the ones I use if I'm traveling or 533 00:25:13,040 --> 00:25:16,320 Speaker 2: encourage my clients to use, they're still nutritionally inferior to bread. 534 00:25:16,359 --> 00:25:20,639 Speaker 2: They're just a convenient and practical product that holds quite well. 535 00:25:20,680 --> 00:25:24,280 Speaker 2: Like if you wrap up some lean chicken and cheese 536 00:25:24,280 --> 00:25:26,119 Speaker 2: and some leaves in a wrap, you can travel with 537 00:25:26,119 --> 00:25:28,640 Speaker 2: it very easy. It doesn't go some mushy. That's why 538 00:25:28,680 --> 00:25:31,240 Speaker 2: I use them. But I'm at no point saying there's 539 00:25:31,640 --> 00:25:35,159 Speaker 2: superior to bread, and in the case of low car wraps, 540 00:25:35,200 --> 00:25:36,960 Speaker 2: I don't have a place for them in the diet 541 00:25:37,080 --> 00:25:39,399 Speaker 2: because I don't want my clients on low carb. I 542 00:25:39,400 --> 00:25:42,040 Speaker 2: want them on moderate carb in the day. I don't 543 00:25:42,040 --> 00:25:44,160 Speaker 2: want them eating the calories at night. Even if it's 544 00:25:44,160 --> 00:25:46,239 Speaker 2: a low carb rap with a burrito, I'd rather they 545 00:25:46,280 --> 00:25:50,160 Speaker 2: still have some plain corn chips or a whole grain 546 00:25:50,160 --> 00:25:52,480 Speaker 2: wrap if they are going to add that, And they're 547 00:25:52,560 --> 00:25:55,800 Speaker 2: ultimately hugely ultra processed, so they're not adding any baseline 548 00:25:55,840 --> 00:25:59,159 Speaker 2: nutrition in you know, the fiber in those foods is 549 00:25:59,200 --> 00:26:02,040 Speaker 2: not the same as fire that you're getting from fruits, vegetables, 550 00:26:02,040 --> 00:26:04,639 Speaker 2: whole grains. So to me, that this random product that 551 00:26:04,680 --> 00:26:06,560 Speaker 2: everyone perceives is being healthy, and it's one of the 552 00:26:06,560 --> 00:26:08,680 Speaker 2: first things I get rid of client's meal plants because 553 00:26:08,680 --> 00:26:11,520 Speaker 2: it's not serving any functional role for me. You know, 554 00:26:11,560 --> 00:26:13,320 Speaker 2: you can get a mini wrap now that's got ten 555 00:26:13,359 --> 00:26:17,520 Speaker 2: grammar carb or a mini whole grain that's eighteen that's 556 00:26:17,560 --> 00:26:20,520 Speaker 2: pretty low. So yeah, that's why I don't like them, 557 00:26:20,680 --> 00:26:23,040 Speaker 2: and i'd say theyam would agree with me. We don't 558 00:26:23,119 --> 00:26:26,840 Speaker 2: like them because they're ultra processed and offer fewer nutritionals 559 00:26:26,880 --> 00:26:29,200 Speaker 2: than our small whole grain wrap, and again in general, 560 00:26:29,240 --> 00:26:31,000 Speaker 2: bread is nutritionally superior. 561 00:26:31,440 --> 00:26:34,280 Speaker 1: Yeah, I think there's this big perception that they're lighter 562 00:26:34,680 --> 00:26:37,920 Speaker 1: because you know, they appear lighter like bread's dense, it's heavy, 563 00:26:38,040 --> 00:26:39,879 Speaker 1: it's you know, not good for weight loss. And then 564 00:26:39,920 --> 00:26:42,359 Speaker 1: there's this perception that you know, wraps are good because 565 00:26:42,359 --> 00:26:45,359 Speaker 1: they are lighter, when as you said, nutritionally they are 566 00:26:45,400 --> 00:26:47,880 Speaker 1: nowhere near as you know, as good quality is some 567 00:26:47,960 --> 00:26:52,240 Speaker 1: really good dense quality bread. So I have used wraps occasionally, 568 00:26:52,320 --> 00:26:54,400 Speaker 1: sometimes even the low card ones in a client meal 569 00:26:54,400 --> 00:26:57,200 Speaker 1: plan for a really specific purpose, but I rarely ever 570 00:26:57,240 --> 00:26:59,080 Speaker 1: would write them in. And like you said, we actually 571 00:26:59,119 --> 00:27:01,640 Speaker 1: want our clients eat carbs. So if there is other 572 00:27:01,680 --> 00:27:04,840 Speaker 1: types of carbohydrates and a meal, then yeah, perhaps if 573 00:27:04,840 --> 00:27:08,320 Speaker 1: you're really being strict on the carbohydrate content, but not really, 574 00:27:08,400 --> 00:27:10,199 Speaker 1: as you said, there's no real place for them. I 575 00:27:10,200 --> 00:27:13,120 Speaker 1: would prefer something with some visible whole grains in it, 576 00:27:13,440 --> 00:27:15,200 Speaker 1: or just a really good slice or two of good 577 00:27:15,320 --> 00:27:18,280 Speaker 1: quality bread, or a carbet in another form like potato 578 00:27:18,440 --> 00:27:20,840 Speaker 1: sweet potato, or a bit of cooked pass so that's 579 00:27:20,880 --> 00:27:22,479 Speaker 1: left over you can put into a salad the next 580 00:27:22,560 --> 00:27:24,920 Speaker 1: day to make a nice passa salad. I personally find 581 00:27:24,920 --> 00:27:27,440 Speaker 1: that a lot more satisfying than like a little mini 582 00:27:27,520 --> 00:27:29,440 Speaker 1: kind of low carb wrap, and your gut's going to 583 00:27:29,480 --> 00:27:31,879 Speaker 1: get far better benefits from like a high fiber passa 584 00:27:31,960 --> 00:27:34,080 Speaker 1: that's being cooked and coold because you get some of 585 00:27:34,080 --> 00:27:36,480 Speaker 1: that resistance starch, which you'll gut bugs lover as well. 586 00:27:36,560 --> 00:27:39,359 Speaker 1: So I rarely rarely use them in client meal plans. 587 00:27:39,359 --> 00:27:41,160 Speaker 1: And they're also not that filling either, like I would 588 00:27:41,160 --> 00:27:43,080 Speaker 1: probably have to eat three or four of them to 589 00:27:43,640 --> 00:27:46,080 Speaker 1: experience any level of kind of fullness compared to just 590 00:27:46,119 --> 00:27:48,080 Speaker 1: one or two slices of a more dense kind of 591 00:27:48,080 --> 00:27:49,080 Speaker 1: whole grain type bread. 592 00:27:50,119 --> 00:27:53,040 Speaker 2: True, that's the other key thing. They're not overly satisfying, 593 00:27:53,280 --> 00:27:56,000 Speaker 2: So even wraps themselves, they're not as satisfying as a 594 00:27:56,040 --> 00:27:57,960 Speaker 2: sandwich per se. So that's a big part of it, 595 00:27:58,000 --> 00:27:59,840 Speaker 2: because of course we do want food that it's going 596 00:27:59,920 --> 00:28:02,919 Speaker 2: to feeling and satisfying, so that's another factor to consider 597 00:28:03,000 --> 00:28:03,399 Speaker 2: as well. 598 00:28:03,800 --> 00:28:06,719 Speaker 1: Yeah, absolutely, all right, well, wrapping up our raps. That 599 00:28:06,720 --> 00:28:08,680 Speaker 1: brings us to the end of the Nutrition Couch for 600 00:28:08,920 --> 00:28:12,159 Speaker 1: the first episode back of twenty twenty six, And if 601 00:28:12,200 --> 00:28:15,000 Speaker 1: you weren't were already, we did recently release our Nutrition 602 00:28:15,080 --> 00:28:18,080 Speaker 1: Couch Product Guide with all of our upgraded two hundred 603 00:28:18,119 --> 00:28:21,000 Speaker 1: plus supermarket products that's available on the Nutrition couch dot 604 00:28:21,040 --> 00:28:22,719 Speaker 1: com and if you were to wear as well. If 605 00:28:22,720 --> 00:28:24,639 Speaker 1: you're a new listener to the podcast, we also have 606 00:28:24,800 --> 00:28:29,439 Speaker 1: a scientifically formulated range of supplements from Zusie myself at 607 00:28:29,600 --> 00:28:32,399 Speaker 1: designed by Dietitians dot com. Thank you for listening. We 608 00:28:32,440 --> 00:28:34,600 Speaker 1: have plenty more great content coming out for the rest 609 00:28:34,640 --> 00:28:36,800 Speaker 1: of the year and we hope you've had a lovely 610 00:28:36,840 --> 00:28:38,360 Speaker 1: start to twenty twenty six. 611 00:28:38,800 --> 00:28:39,560 Speaker 2: Thanks for listening.